Winter is a season commonly associated with sniffles. Any way to get sinus relief is beneficial as we go through the coldest months.
A common area of congestion is our sinus cavities, which take up space behind our cheekbones and brows. They are often a culprit behind headaches, facial pain, sniffly noses and sometimes even dental pain.
Sinus congestion cannot always be avoided as our immune system fights off colds and flus, but the pain and discomfort associated with it can be remedied. Keeping the body’s lymphatic system happy can be a significant factor in helping do this.
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Seasons change, fluids retain
Most of us experience a bit of extra fluid retention occasionally, as “puffiness” in our lower bodies, when weather changes. Gravity naturally keeps lymph fluid down, but gentle movement can help keep it flowing properly.
The lymphatic system runs throughout the body and alongside the circulatory system. Its job is to transport fluids containing waste and immune system components. A few junction points for the lymphatic system reside in the neck, mid-body and hips.
While the circulatory system has a pump of its own — the heart — the lymphatic system relies on movement and gravity to move fluids. Whole body movements, such as walking, dancing, yoga practices or various sports, can help in this respect.
Work pressure points
For sinus congestion relief, you can use your own hands to work key pressure points in the face and neck to help keep things moving and draining.
Here’s one useful exercise. With a little lotion or face oil, use your thumbs to gently press and drag along the bottom edge of your jaw, starting at the chin and ending at the earlobes. Repeat five to 10 times.
Then, using a flat hand, drag your hand down the sides and front of the neck muscles towards the collar bone. Repeat five to 10 times.
Next, using your thumb or finger, press into the area just outside one of the nostrils (it may be tender) and hold for about 10 seconds, then repeat this on other side of the nose. You could also do this along the inner brow (again, this may be tender).
Using your thumb again, drag from an area inside of the cheekbone and slightly underneath it outward to the ear five to 10 times. Then, with medium pressure, draw small circles in each direction at the temple, and again at the corner of the jaw below the earlobe.
Repeat this whole circuit again and work it into your daily routine. You may even find some relief with chronic neck tension, headaches or migraines along the way.
You can also try the following simple movement, which when combined with breath can provide relief for sinus pressure and congestion.
From a seated position, take an inhale (through the nose if possible) and hold. While holding your breath, look down, look up, then come back to a neutral position, draw a circle clockwise with your nose (moving the whole head) and then counterclockwise, before exhaling. Repeat four or five times.
I’m not entirely sure how this mechanism works, but I know it often does! Likely the combination of breath pressure and movement stimulates a gentle release of pressure and congestion from the sinuses.
This movement should be used with caution if you have a recent history of vertigo or concussion.
If sinus congestion is a chronic or recurrent issue for you, I recommend consulting with a health professional for appropriate treatment. Many physiotherapists, athletic therapists, massage therapists and medical professionals have excellent insights on managing chronic congestion, especially if it is linked to other issues such as headaches, migraines, vertigo or chronic illnesses.
