Runny Nose Exercise Guide: Simple Moves to Clear Congestion
Got a runny nose that just won’t quit? Before you reach for more medicine, try a few easy exercises. They can open up your airways, calm the drip, and make you feel better fast. All you need is a few minutes and a little space.
Why Exercise Helps a Runny Nose
When you move, your breathing pattern changes. Gentle movement boosts blood flow to the nasal passages, which helps thin the mucus and clears it out. It also reduces the irritation that makes your nose run. The key is to keep the activity light – you don’t want to make yourself sweat and feel worse.
Three Easy Exercises to Stop the Drip
1. Slow Neck Rolls
Sit up straight, relax your shoulders, and slowly roll your head in a circle. Do five rolls clockwise, then five counter‑clockwise. This motion stretches the muscles around your sinuses and encourages mucus to drain.
2. Controlled Breathing (Box Breath)
Inhale through your nose for a count of four, hold for four, exhale through your mouth for four, then hold again for four. Repeat four times. The steady airflow helps push excess fluid out of the nasal lining.
3. Seated Shoulder Shrugs
Raise both shoulders up to your ears, hold for two seconds, then drop them quickly. Do ten reps. The quick motion jiggles the upper chest and can loosen mucus that sits near the throat.
Do each exercise once or twice a day, especially when you feel the drip starting. You’ll notice the runny feeling ease up within a few minutes.
Remember to stay hydrated – water helps the mucus stay thin. If the exercises don’t help after a day or two, it may be time to talk to a pharmacist or doctor about other options.
These simple moves are safe for most people and can be done at work, at home, or even while waiting in line. Give them a try the next time your nose starts running, and see how quickly you can get back to feeling normal.
- By Percival Harrington
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- 22 Sep 2025
Exercise with a Runny Nose: How to Stay Active When Congested
Learn practical tips to keep moving when a runny nose strikes. From safe workout choices to breathing tricks, stay active without worsening congestion.