Most nausea can be relieved at home with a combination of simple techniques: controlled breathing, ginger, pressure points, bland foods, and over-the-counter medications. What works best depends on what’s causing it, but several of these strategies can help within minutes regardless of the trigger.
Slow, Deep Breathing
This is the fastest tool you have. Slow diaphragmatic breathing, where you breathe into your belly rather than your chest, activates the vagus nerve, which runs from your brain to your gut and plays a central role in calming the nausea reflex. The key is making your exhale longer than your inhale. Try breathing in for a count of four, then out for a count of six or eight. Do this for two to five minutes.
One study on post-surgical nausea found that inhaling peppermint oil, rubbing alcohol pads, or even plain saline all reduced nausea scores by more than half within five minutes. The researchers concluded the benefit likely came from the controlled breathing pattern itself, not the scent. So if you don’t have peppermint oil handy, simply breathing slowly and deliberately through your nose can still help.
Ginger
Ginger is the most well-studied natural remedy for nausea. In a meta-analysis of over 500 participants, roughly 1,000 mg of ginger per day was more effective than placebo at reducing nausea intensity when taken for at least four days. That’s about a half-teaspoon of ground ginger, two standard ginger capsules, or a thumb-sized piece of fresh ginger steeped in hot water.
For quick situational use, the European Medicines Agency recommends 1,000 mg about one hour before travel for motion sickness. For pregnancy-related nausea, the typical studied dose is 500 mg three times daily for three to five days. Ginger chews, ginger tea, and ginger ale (check that it contains real ginger, not just flavoring) are all common ways to get it in. The relief isn’t instant the way a medication might be, but ginger works well for recurring or ongoing nausea when taken consistently.
Acupressure on the P6 Point
There’s a pressure point on the inside of your wrist called P6 (also known as the Nei Guan point) that has been used for centuries to treat nausea. To find it, place three fingers across the inside of your opposite wrist, starting at the crease where your hand meets your arm. The point sits just below your three fingers, between the two tendons running up your forearm. Press firmly but gently with your thumb or index finger.
Studies have tested pressure durations ranging from 12 to 30 minutes, so this isn’t a quick-tap fix. Sustained, firm pressure for at least five minutes is a reasonable starting point. Anti-nausea wristbands (often marketed for sea sickness) work on this same principle, applying constant pressure to the P6 point so you don’t have to do it manually.
What to Eat and Drink
When you’re nauseous, the instinct to avoid food entirely makes sense, but an empty stomach can actually make things worse. The old advice about the BRAT diet (bananas, rice, applesauce, toast) is fine for a day or two, but you don’t need to limit yourself to just those four foods. Brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereal are equally easy on the stomach. Once things settle, adding cooked carrots, sweet potatoes, avocado, eggs, or plain chicken gives you the protein and nutrients your body needs to recover faster.
A few practical eating strategies help more than specific food choices. Eat small amounts frequently rather than full meals. Avoid greasy, spicy, or strongly flavored foods. Keep food at room temperature or cool, since hot foods release more aroma and smell is a common nausea trigger. Sip clear fluids constantly. If plain water is hard to keep down, try ice chips, diluted juice, or an electrolyte drink.
Over-the-Counter Medications
Several types of OTC medications target nausea through different pathways. The right one depends on what’s causing your symptoms.
- Antihistamines (dimenhydrinate, meclizine): These are the active ingredients in Dramamine and Bonine. They work by blocking signals in the balance center of your inner ear, making them especially effective for motion sickness and vertigo-related nausea. They cross into the brain to quiet the area that triggers vomiting. The main side effect is drowsiness, though meclizine tends to cause less sedation than dimenhydrinate.
- Bismuth subsalicylate (Pepto-Bismol): Best for nausea tied to an upset stomach, indigestion, or mild food-borne illness. It coats and calms the stomach lining. Not appropriate during pregnancy or for anyone with an aspirin allergy.
- Antacids: If your nausea is connected to acid reflux or heartburn, an antacid or acid reducer may resolve it by treating the underlying cause.
For motion sickness specifically, timing matters. Take dimenhydrinate or meclizine 30 to 60 minutes before you travel. A prescription patch containing scopolamine needs to go on at least four hours before departure and lasts up to three days, which makes it practical for cruises or extended travel.
Nausea During Pregnancy
Morning sickness affects up to 80% of pregnancies, typically peaking between weeks 6 and 12. Ginger (at the doses described above) is considered a safe first-line option. Beyond that, a combination of vitamin B6 and the antihistamine doxylamine is the most studied treatment for pregnancy-related nausea. In clinical trials, participants took tablets containing 10 mg of each, starting with two tablets at bedtime and adding a morning or afternoon dose if needed, up to four tablets per day.
This combination is available over the counter in some countries as a single tablet, or you can take vitamin B6 supplements alongside doxylamine (the active ingredient in some OTC sleep aids like Unisom SleepTabs, not the liquid gels). The most common side effects in trials were drowsiness (about 14% of participants) and headache (about 13%), rates that were similar to what the placebo group experienced. If you’re pregnant, talk with your provider about the right approach for your situation, since the severity of pregnancy nausea varies widely.
Signs That Nausea Needs Medical Attention
Most nausea resolves on its own or with the strategies above, but certain patterns signal something more serious. Watch for signs of dehydration: urinating much less than usual, dark-colored urine, a rapid heart rate, confusion, or unusual sleepiness. Nausea with vomiting that prevents you from keeping any fluids down for more than 24 hours is a reason to seek care, as is diarrhea lasting longer than 24 hours. A fever above 102°F, blood in your vomit or stool, or severe abdominal pain alongside nausea all warrant prompt medical evaluation.