When nausea hits, a few simple actions can help settle your stomach quickly: sit upright, breathe slowly through your nose, and take small sips of clear fluid. Most bouts of nausea pass on their own within minutes to hours, but what you do in the moment can make a real difference in how fast you feel better.
Sit Up and Stay Still
Your body position matters more than you might think. Sitting upright or propping yourself up at a slight recline helps your stomach empty more naturally. Lying flat, especially right after eating, slows that process and can make nausea worse. If you need to rest, lean back against pillows rather than going completely horizontal. Avoid lying down for at least two hours after a meal.
Sudden movements, scrolling on your phone, or riding in a car can all amplify the queasy feeling. Staying as still as possible while sitting in a well-ventilated space gives your body the best chance to calm down on its own.
Use Slow, Deep Breathing
Controlled breathing is one of the fastest ways to dial down nausea because it activates your vagus nerve, the major nerve that triggers your body’s relaxation response. When nausea spikes, your stress response ramps up too, and deep breathing directly counteracts that cycle.
Place one hand on your chest and the other on your stomach, just above your belly button. Breathe in slowly through your nose, letting your stomach rise like a balloon inflating. Your chest should barely move. Then purse your lips and exhale slowly through your mouth, imagining you’re gently blowing bubbles. Repeat this for two to three minutes. Many people notice the wave of nausea start to ease within the first minute.
Press the P6 Acupressure Point
There’s a pressure point on your inner wrist that has solid evidence behind it for nausea relief. Memorial Sloan Kettering Cancer Center recommends it for patients dealing with nausea and vomiting, and it’s the same principle behind anti-nausea wristbands sold in pharmacies.
To find it: hold your hand up with your palm facing you. Place the first three fingers of your opposite hand across your wrist, just below the crease where your wrist bends. Right below your index finger, feel for the space between the two large tendons running down your inner forearm. That gap is the P6 point. Press your thumb into it and move in small circles for two to three minutes, then switch to the other wrist. The pressure should be firm but not painful.
Sip Fluids the Right Way
Gulping water when you’re nauseous often backfires. Your stomach is already irritated, and a large volume of liquid can trigger vomiting. Instead, take very small sips: about a teaspoon or two every one to two minutes. This approach, recommended by the CDC for rehydration during illness, lets your stomach absorb fluid without overwhelming it. Gradually increase the amount as you start to feel better.
The best options are clear fluids at room temperature or slightly cool. Water, diluted broth, and oral rehydration solutions all work well. Avoid anything carbonated, acidic (like orange juice), or very cold, as these can irritate your stomach lining further. If you’ve been vomiting, an oral rehydration solution or sports drink helps replace lost electrolytes more effectively than plain water.
Try Ginger or Peppermint
Ginger is one of the most studied natural remedies for nausea. Clinical trials have tested doses ranging from 0.5 to 1.5 grams per day, with the most common effective range being 1 to 2 grams daily. That translates to roughly a quarter-inch slice of fresh ginger steeped in hot water for five minutes, a few ginger chews, or a ginger capsule from the supplement aisle. Ginger ale is less reliable because most commercial brands contain very little actual ginger.
Peppermint works through a different route. Simply inhaling peppermint oil can reduce both the frequency and severity of nausea. One clinical trial found that patients who inhaled peppermint essential oil experienced nausea lasting about half as long as those who didn’t. You can put a drop of peppermint oil on a tissue and hold it near your nose, or brew a cup of peppermint tea and breathe in the steam before sipping.
Eat Bland Foods in Small Amounts
You may have heard of the BRAT diet (bananas, rice, applesauce, toast) as the go-to for an upset stomach. It’s no longer the standard recommendation. Cleveland Clinic notes that the BRAT diet is too restrictive and lacks the nutrients your body needs to recover. Following it strictly for more than 24 hours may actually slow your recovery.
The better approach: eat small amounts of soft, bland foods as tolerated. Bananas and plain toast are fine starting points, but you can also try scrambled eggs, skinless chicken, cooked vegetables, or plain crackers. Your stomach handles smaller portions better when it’s upset, so aim for a few bites at a time rather than a full meal. As soon as you’re feeling well enough to eat more variety, do so. Getting back to a nutritious diet helps your gut recover faster.
Avoid greasy, spicy, or heavily seasoned foods until the nausea fully passes. Strong food smells can also retrigger that queasy feeling, so cold or room-temperature foods (which give off less odor) are often easier to tolerate.
Over-the-Counter Options
If home remedies aren’t enough, several medications are available without a prescription. Dimenhydrinate (sold as Dramamine) and meclizine (sold as Bonine) are antihistamines that work particularly well for nausea related to motion sickness or dizziness. Diphenhydramine (Benadryl) can also help, though drowsiness is a common side effect with all three.
Bismuth subsalicylate (Pepto-Bismol) is another option, especially when nausea comes alongside an upset stomach or mild diarrhea. It coats the stomach lining and can reduce irritation. Keep in mind that it can turn your tongue and stool black temporarily, which is harmless but surprising if you’re not expecting it.
Red Flags That Need Medical Attention
Most nausea resolves on its own, but certain warning signs mean you should get help quickly. Call emergency services if your nausea and vomiting come with chest pain, severe abdominal cramping, confusion, blurred vision, or a high fever with a stiff neck.
Head to urgent care or an emergency room if your vomit contains blood, looks like coffee grounds, or is bright green. These colors can signal bleeding or a bowel obstruction. You should also seek care if you notice signs of dehydration: very dark urine, dizziness when standing, dry mouth, or going many hours without urinating. Nausea paired with a sudden, severe headache unlike anything you’ve experienced before also warrants prompt evaluation.