A stuffy nose is incredibly uncomfortable, particularly for toddlers. Congestion gets in the way of sleeping, eating, playing, and just breathing comfortably. Plus, young children often don’t know how to clear mucus from their noses effectively.
The good news is that you don’t need a complicated routine to help a toddler with a stuffy nose. In this article, we’ll take a look at five simple strategies—including teaching your child how to blow their nose—that can make it easier to clear mucus and breathe more comfortably.
1. Teach Your Toddler How to Blow Their Nose
There’s good reason for a toddler to stare at you in confusion when you tell them to blow their nose: Nose blowing is not an innate skill; it has to be learned. The American Academy of Pediatrics recommends beginning to teach children how to blow their noses around 2 or 3 years old (1).
Start by demonstrating. Let your child watch you put a tissue over your nose and gently blow, then give them a chance to imitate you. It can help to practice when your toddler is healthy, rather than waiting until they’re already congested, tired, and frustrated.
Keep the lesson playful and accessible. Try a simple cue like, “Blow out the candle with your nose.” Pretend there’s a birthday candle in front of your child’s nose and encourage them to push the air out gently through their nose. Exaggerating the motion yourself can also help your toddler understand what you’re asking them to do.
Once your child understands the basic idea, teach them to blow one nostril at a time. Gently close one nostril while your child blows through the other, then switch sides. This is also the technique recommended by the AAP for clearing mucus after using saline (1).
Don’t expect your toddler to master the skill immediately. Keep practice short and lighthearted, and praise their attempts rather than worrying about whether they actually get any mucus into the tissue. The goal at first is to help them understand how to push air out through their nose.
2. Try Saline Spray or Drops
If your toddler’s nose is packed with thick or dried mucus, plain saline can help loosen it up so it’s easier to clear. Saline nose drops, sprays, and mists do not contain medication; they simply use salt water to moisten the nasal passages and loosen mucus (1).
For a toddler who knows how to blow their nose, try using saline first and then encouraging them to blow each nostril separately. Gently closing one nostril while your child blows through the other can help clear mucus more effectively (1). If your child is too young to blow their nose effectively, saline can instead be followed by gentle suction (1,2).
Saline can be particularly useful before bedtime or before meals if congestion is making it difficult for your child to sleep or eat comfortably—and, you can purchase ready-made saline drops or sprays without a prescription (1,3).
If you choose to make saline at home, be sure to use distilled, sterile, or previously boiled water rather than water straight from the tap to ensure cleanliness (1).
One important distinction: Plain saline is not the same thing as a medicated decongestant nasal spray. Don’t substitute a medicated product simply because it is marketed for nasal congestion. The FDA warns about the risks of certain cough and cold products in young children, and the AAP recommends saline as a safe drug-free option for clearing a stuffy nose (3,4).
To learn more, see: How to Use a Saline Sinus Rinse for Stuffy Noses
3. Make Bath Time Part of the Routine
A warm bath can be a simple way to make your congested toddler more comfortable. Spending time in a warm, humid bathroom may help loosen mucus temporarily, making it easier for your child to blow their nose afterward (1).
You don’t have to turn the bathroom into a sauna. A normal warm bath is enough to provide a little moisture and—you can also make the most of the timing by trying saline and nose blowing after the bath.
And of course, bath safety still comes first. Young children should always be supervised around water, and the water should be comfortably warm, not hot (5).
Think of a warm bath as a comfort measure: It won’t make a cold disappear, but it can give your toddler a more comfortable few minutes, and sometimes that’s exactly what they need.
You might also like: Botanical Steam Inhalation to Reduce Congestion & Soothe Coughs
4. Consider Gentle Herbal Support for Congestion
Some parents prefer to incorporate herbs into their child’s cold care routine. Several herbs used in children’s respiratory formulas have a long history of traditional use. For a toddler with a stuffy nose, herbal products can help make your child more comfortable, especially alongside saline, fluids, and rest.
- Thyme has a long history of use in traditional herbal preparations for coughs associated with colds. The European Medicines Agency recognizes certain thyme preparations as a remedy for productive coughs associated with colds (6).
- Marshmallow root is another traditional herbal ingredient used for respiratory comfort. The European Medicines Agency recognizes certain marshmallow-root preparations for irritation of the mouth or throat and associated dry cough, based on longstanding traditional use (7). Marshmallow root contains mucilage, a substance that can form a soothing coating over irritated tissues. That makes it relevant to throat comfort rather than directly clearing a blocked nose, but it can be a gentle addition to a broader cold-care routine.
- Chamomile is another familiar herb found in some children’s herbal preparations. It has traditionally been used for a variety of purposes, including respiratory complaints. Chamomile is best viewed as a potential soothing ingredient and is generally considered safe in amounts commonly found in foods and teas, although allergic reactions are possible, particularly in people who are sensitive to plants in the daisy family (8).
If you’re interested in an herbal product for your toddler, look for one that is specifically formulated and labeled for children. Herbal supplements can vary considerably in their ingredients and concentrations, so don’t assume that an herb that is safe in a food or tea is automatically appropriate in a concentrated supplement.
You might also like: Herbal Immune Support For Kids: When To Use Immunity Boost™ Kids, Elderberry Elixir™ & Nature’s Biotic™ Kids
5. Use a Humidifier (Keep It Clean!)
A cool-mist humidifier can help relieve a stuffy nose by adding moisture to surrounding dry air (5). However, it only helps if it’s kept clean. Standing water inside a poorly maintained humidifier can allow mold and bacteria to grow, and the machine can then release those contaminants into the air your child breathes (9). Make sure you change the water regularly and clean the humidifier according to the manufacturer’s instructions.
The EPA also recommends keeping indoor humidity at 30% to 50% and avoiding conditions where condensation or dampness develops around the room (9). A cool-mist model is generally preferable around young children because it doesn’t pose the burn risk associated with hot steam or boiling water (5).
In other words, don’t assume that more humidity is better. A clean humidifier used when the air is dry can be helpful; an overly humid room or dirty machine can create an entirely different problem.
For more information on mold: The Parent’s Guide to Mold: What Every Family Should Know
Summary
A stuffy nose is frustrating for a toddler—and for the parent trying to help—but you don’t need a complicated routine to aid your child’s comfort.
Start with the basics: Teach your toddler how to blow their nose, use plain saline to loosen stubborn mucus, and consider a warm bath for some temporary comfort. If you choose to use an herbal product, select one specifically formulated for children and follow its directions. And if you use a humidifier, keep it clean and avoid making the room excessively humid.
References:
- American Academy of Pediatrics. Colds. HealthyChildren.org. Accessed August 21, 2026. https://www.healthychildren.org/English/tips-tools/symptom-checker/Pages/symptomviewer.aspx?symptom=Colds
- Cabaillot A, Vorilhon P, Roca M, Boussageon R, Eschalier B, Pereirad B. Saline nasal irrigation for acute upper respiratory tract infections in infants and children: A systematic review and meta-analysis. Paediatric Respiratory Reviews. 2020;36. doi:10.1016/j.prrv.2019.11.003
- US Food and Drug Administration. Should you give kids medicine for coughs and colds? Accessed August 21, 2026. https://www.fda.gov/consumers/consumer-updates/should-you-give-kids-medicine-coughs-and-colds
- US Food and Drug Administration. Use Caution When Giving Cough and Cold Products to Kids. Accessed August 21, 2026. https://www.fda.gov/drugs/safe-use-over-counter-otc-medicines-children/use-caution-when-giving-cough-and-cold-products-kids
- American Academy of Pediatrics. Caring for Kids with Colds & Flu: Simple Remedies to Ease Symptoms. HealthyChildren.org. Accessed August 21, 2026. https://www.healthychildren.org/English/health-issues/conditions/chest-lungs/Pages/caring-for-kids-with-colds-and-flu-simple-remedies-that-help.aspx
- European Medicines Agency. Thymi herba – herbal medicine product. www.ema.europa.eu. Accessed August 21, 2026. https://www.ema.europa.eu/en/medicines/herbal/thymi-herba
- European Medicines Agency. Althaeae radix – herbal medicine product. www.ema.europa.eu. Accessed August 21, 2026. https://www.ema.europa.eu/en/medicines/herbal/althaeae-radix
- National Center for Complementary and Integrative Health. Chamomile. www.nccih.nih.gov. Accessed August 21, 2026. https://www.nccih.nih.gov/health/chamomile
- US Environmental Protection Agency. Use and Care of Home Humidifiers. www.epa.gov. Accessed August 21, 2026. https://www.epa.gov/indoor-air-quality-iaq/use-and-care-home-humidifiers
