You can relieve sinus pressure by massaging a handful of specific points on your face, mostly along the nose, under the eyes, and between the eyebrows. The technique works best with surprisingly light pressure, about the weight of a penny resting on your skin, held or circled for 5 to 10 seconds at each spot. Here’s exactly where to press and how to do it.
Points Along the Nose
The most effective spot for general sinus congestion sits on both sides of your nostrils, right where the nostril flares out to meet your cheek. Place one fingertip on each side and press gently or make tiny circles. This point targets the swelling and stuffiness that comes with a sinus infection or allergies. Most people feel some immediate loosening when they work this area.
A second key point is at the very top of your nose, on the bony ridge between your inner eye corners. You’ll feel a small notch or indent where the bridge of the nose meets the brow bone. Pressing here helps with congestion-related headaches and that heavy, full feeling behind your eyes. Use your thumb and index finger to pinch this spot lightly from both sides, or simply press with one fingertip.
Points on the Cheekbones
Your maxillary sinuses, the large cavities behind your cheeks, are responsible for most of the “face full of concrete” feeling. The pressure point for these sits in the hollow part of your cheekbone, roughly level with the outer edge of your nose. If you press your finger into the flat area just below the cheekbone, you’ll find a slight dip. Gentle pressure or small circles here helps with swollen sinuses and a runny nose.
You can extend this into a sweeping motion. Start at the sides of your nose and use your fingertips to glide outward along the bottom edge of your cheekbones, toward your ears. Complete about five circles or sweeps. This encourages mucus to drain away from the center of your face rather than pooling behind your nose. Keep the strokes light and slow. You’re coaxing fluid to move, not forcing it.
Points Between and Above the Eyebrows
Your frontal sinuses sit behind your forehead, just above your eyebrows. When these are inflamed, you feel pressure across your forehead and a dull ache that worsens when you bend forward. To work this area, place your fingertips at the inner edges of your eyebrows (near the top of your nose) and press gently. You can also slide your fingers outward along the brow bone toward your temples, using the same feather-light touch.
The key here is restraint. Your eyebrows shouldn’t move or squish under your fingers. If they do, you’re pressing too hard. The tissue around your eyes is delicate, and the sinuses beneath are already inflamed and swollen. Adding heavy pressure just creates more discomfort.
A Point on Your Hand
This one surprises people, but the fleshy web of skin between your thumb and index finger has been used in acupressure for centuries to relieve upper respiratory pressure. Pinch this spot on one hand with the thumb and index finger of the other, applying firm (but not painful) pressure for 10 to 15 seconds. Then switch hands. A clinical pilot study on acupuncture at traditional pressure points found significant improvements in both nasal airflow and patient-reported congestion scores compared to placebo, suggesting these points have real physiological effects beyond simple relaxation.
How Much Pressure to Use
Less than you think. The single most common mistake is digging in. As one Cleveland Clinic specialist puts it, the ideal pressure feels like the weight of a penny on your face. You’re not trying to physically push mucus through your sinuses. Instead, the gentle stimulation encourages your body to relax the inflamed tissue and let fluid drain naturally. Resist the temptation to press harder when you’re miserable. It won’t help and can make swelling worse.
For each point, rest your fingertip on the spot with light pressure for about 5 to 10 seconds, release for a second, then reapply. Alternatively, make very small circles at the same spot for the same duration. You can repeat this several times throughout the day whenever congestion builds up.
A Simple Routine to Follow
If you want a sequence rather than individual points, work from the top of your face downward. This follows the natural drainage direction of your sinuses.
- Forehead: Press gently along the inner edges of your eyebrows, then sweep outward toward your temples. Hold or circle each spot for 5 to 10 seconds.
- Bridge of the nose: Press the bony ridge between your eyes with your thumb and forefinger. Hold for 5 to 10 seconds.
- Sides of the nose: Place a fingertip on each side of your nostrils and press gently or circle for 5 to 10 seconds.
- Cheekbones: Press into the hollow beneath each cheekbone, then sweep outward toward your ears. Repeat about five times.
- Hand: Squeeze the web between your thumb and index finger on each hand for 10 to 15 seconds per side.
The whole routine takes under two minutes. Many people notice their nose starts to run or they can breathe more easily within a few minutes of finishing. The relief is temporary, but repeating the routine several times a day can keep symptoms manageable, especially alongside steam inhalation, saline rinses, or other treatments you’re already using.
When to Skip Sinus Massage
Avoid massaging your face if you have a skin infection, rash, or open wound in the area. Pressing on infected skin can spread bacteria to surrounding tissue. If you have a high fever alongside your sinus symptoms, your body needs rest rather than stimulation, and fever can be a sign that a sinus infection has become bacterial and needs treatment beyond home care. Recent facial injuries, including dental surgery, are also a reason to hold off. The general rule: if touching the area causes sharp pain rather than the dull, satisfying ache of pressure release, leave it alone.