Why Can't I Breathe Through My Nose? Common Causes and What You Can Do

Have you ever sat there and randomly realized... Wait, why can’t I breathe through my nose right now? Yep, same. Whether it hits you during the day or you're tossing and turning at 2 a.m. with one nostril mysteriously blocked - it's annoying, uncomfortable, and honestly kind of weird.

So what’s behind it? Turns out, there are a few common reasons your nose might be staging a rebellion. Let’s break it down.

Let’s look at the most common culprits:

Reason #1: you're sick (or your allergies are being rude)

Nasal congestion from a cold or allergies is the #1 cause. When you're sick or reacting to allergens like dust, pollen, or pet dander, your nasal tissues swell and pump out extra mucus. That swelling and buildup make it feel like you can’t breathe through your nose.

What helps: Steam it out, try saline nasal sprays or reach for antihistamines if allergies are the cause. These can reduce swelling and help clear things up.

Reason #2: your septum isn’t playing fair

The septum is the cartilage and bone that divides your nostrils. For some people, it's off-center. A deviated septum can make breathing harder on one side—or both, depending on the angle.

What helps: You’ll need a doctor’s opinion for this one. In more severe cases, surgery (septoplasty) might be recommended.

Reason #3: you might have nasal polyps

Don’t panic. Polyps are just soft, non-cancerous growths in the nasal passage. They can block airflow and make it feel like you can't breathe out of your nose at all, and you wouldn’t even know they’re in there.

What helps: You’ll need a doctor to diagnose polyps. Treatments might include nasal corticosteroids or surgery to remove them.

Reason #4: your sinuses are mad (aka sinus infection)

If your face feels puffy, heavy, or your teeth even hurt a little—you might have a sinus infection. When your sinuses get infected, they swell up and fill with fluid, causing all sorts of pressure and congestion which can in turn make it very hard to breathe through your nose.

What helps: If symptoms last more than 10 days or worsen, it is time to see a doctor. You may need antibiotics or other treatments.

Reason #5: the air around you is too dry

Honestly, dry air is underrated in how much it can mess with your nose. Dry air, especially in winter, can make the insides of your nose irritated and inflamed.

What helps: Use a humidifier to keep the air moist (seriously, life-changing) and sip more water than usual. A saline nasal spray can help keep your nasal lining hydrated.

Reason #6: you’ve been overusing nasal sprays

Ironically, the sprays that help you breathe can make things worse if overused. Decongestant sprays like oxymetazoline (Afrin) should not be used for more than 3 days in a row as your nose starts to rely on them and ends up worse off.

What helps: Yeah, you’ve got to stop using the spray. It’s tough, but you need to allow your nose to reset. A doctor can guide you with a tapering plan.

Reason #7: blame hormones

Pregnancy, birth control, or hormonal fluctuations can cause nasal congestion. It's not uncommon for pregnant people to wonder, "Why can't I breathe through my nose even though I’m not sick?”

What helps: Saline sprays and humidifiers are usually safe bets, but if you are unsure, definitely check in with your healthcare provider.

Why does it get worse at night?

You might be able to breathe during the day, then boom, bedtime hits and your nose shuts down! You wonder —"Why can't I breathe through my nose at night?" Here’s why:

• Lying flat sends more blood to your head, which increases swelling in the nasal tissues.
• The heater or AC dries out the air, which your nose doesn’t love.
• Allergens in your pillow or sheets (like dust mites) might be stirring things up.
  

Things to try:

• Sleep with your head elevated (extra pillow or wedge).
• Use an air purifier or wash your bedding regularly to tackle those pesky allergens.
• Try a saline rinse before bed.
• Pacagen’s Dust Allergen Neutralizing Spray.
  

When to see a doctor

If it’s been more than a week or two and your nose still refuses to cooperate, and you’re constantly wondering, "I can't breathe through my nose," it’s time to see a healthcare professional. Especially if you notice:

• You feel pressure around your eyes or forehead.
• You have thick, yellow/green mucus.
• You snore or wake up gasping.
• Trouble sleeping or functioning during the day due to breathing issues.
  

Take the next step

Understanding why it’s hard to breathe through your nose is the first step. But don’t stop there, as nobody wants to live their life mouth-breathing through everything. If you’ve tried home remedies and still can’t breathe properly, don’t hesitate to get professional help. You deserve to feel good and, you know... breathe like a normal person.

Still thinking, "Why can’t I breathe out of my nose?"
Bookmark this page, or explore our other resources to learn more and finally breathe easy.

References:

• https://my.clevelandclinic.org/health/diseases/17701-sinusitis
• https://pacagen.com/blogs/dust-allergies/dust-mite-allergy
• https://www.mayoclinic.org/tests-procedures/septoplasty/about/pac-20384670
• https://palmettoentallergy.com/how-dry-air-can-impact-your-nose-and-throat-health/
• https://www.webmd.com/allergies/features/nasal-spray-are-you-overdoing-it