Most nausea can be eased at home with a combination of breathing, temperature tricks, and simple remedies. The fastest options work within minutes, while others build relief over hours. Here’s what actually helps, starting with what you can do right now.
Slow Your Breathing First
When nausea hits, your body’s stress response kicks in, which makes the sensation worse. Controlled breathing activates your parasympathetic nervous system, the branch responsible for calming your heart rate, lowering blood pressure, and settling digestion. Inhale through your nose for a count of four, then exhale slowly through your mouth for a count of six. The longer exhale is key. Repeat this for two to three minutes and you’ll often notice the wave of nausea start to fade. This works because you’re essentially telling your body to shift out of fight-or-flight mode and into a state where digestion functions normally again.
Put Something Cold on Your Neck
Placing a cold compress, ice pack, or even a bag of frozen peas on the sides or back of your neck can reduce nausea surprisingly well. This works through the vagus nerve, a long nerve that runs from your brainstem down to your gut and helps regulate digestion, heart rate, and breathing. The neck and cheeks have vagus nerve sensory receptors that respond to cold. Research from the University of Colorado found that cold applied to the neck lowered heart rate, while cold on the forearms did nothing, confirming that the effect comes from stimulating the vagus nerve specifically, not just from the shock of cold in general.
Hold the compress against your neck for 10 to 15 minutes while you practice the slow breathing above. The two techniques reinforce each other.
Try Ginger
Ginger is one of the most studied natural remedies for nausea, and the evidence is strong. Its active compounds bind to the same serotonin receptors that trigger the vomiting reflex, effectively blocking the signal. A meta-analysis found that taking at least 1 gram of ginger daily for three or more days reduced the chance of acute vomiting by 60%.
You don’t need a supplement to get this benefit. A thumb-sized piece of fresh ginger steeped in hot water makes a strong tea. Ginger chews, ginger candies, and capsules all work too. If you’re dealing with ongoing nausea (from pregnancy, a stomach bug, or medication side effects), consistent daily use for several days produces better results than a one-time dose. Aim for around 1 gram per day, roughly a quarter teaspoon of ground ginger or one standard supplement capsule.
Inhale Peppermint Oil
Peppermint aromatherapy is a quick, low-effort option. In a study of 228 patients, smelling peppermint oil reduced nausea in 89% of cases, often enough to avoid medication entirely. You can put a drop or two on a cotton ball and hold it near your nose, or simply uncap a bottle of peppermint essential oil and take a few slow breaths. If you don’t have peppermint oil, even a peppermint tea bag held close to your face can help. The effect is fast, usually noticeable within a few inhalations.
Press the P6 Point on Your Wrist
Acupressure at a point called P6 (or Neiguan) is a well-known technique for nausea relief, recommended by institutions including Memorial Sloan Kettering Cancer Center. To find it, hold your arm out with your palm facing up. Place three fingers from your other hand across your wrist, starting at the crease where your hand meets your arm. Just below your three fingers, in the gap between the two large tendons running up your forearm, is the P6 point. Press firmly with your thumb for two to three minutes, then switch wrists. You can repeat this as often as needed. This is also the mechanism behind anti-nausea wristbands sold at pharmacies.
Sip the Right Fluids
Dehydration makes nausea worse, and if you’ve been vomiting, replacing fluids is critical. But gulping water on an empty, irritated stomach can trigger more nausea. Instead, take small sips every few minutes. Room-temperature or slightly cool fluids tend to be easier to keep down than very cold drinks.
If you’ve been vomiting, plain water alone isn’t ideal because you’re also losing electrolytes. Commercial oral rehydration solutions (like Pedialyte) are designed with a balance of sodium and glucose that helps your gut absorb fluid efficiently. Sports drinks work in a pinch but contain more sugar than necessary. You can also make a simple rehydration drink at home with water, a pinch of salt, and a small amount of sugar or honey. The goal is a roughly equal ratio of sodium to glucose, though even an imperfect mix is better than water alone.
What to Eat (and What to Skip)
You may have heard of the BRAT diet: bananas, rice, applesauce, and toast. It’s not wrong exactly, but it’s outdated. Cleveland Clinic notes that a strict BRAT diet lacks calcium, vitamin B12, protein, and fiber, and the American Academy of Pediatrics no longer recommends it for children because it can actually slow gut recovery. Following it for more than a day or two isn’t helpful.
The better approach is to eat bland, soft foods as tolerated. Good options include brothy soups, oatmeal, boiled potatoes, saltine crackers, and dry cereal. As your stomach settles, you can add scrambled eggs, skinless chicken, and cooked vegetables. Eat small amounts frequently rather than full meals. Avoid greasy, spicy, or heavily seasoned foods until the nausea passes. Strong food smells can also retrigger nausea, so cold or room-temperature foods are often easier to handle than hot ones.
Nausea During Pregnancy
Morning sickness affects up to 80% of pregnant people, and it often lasts well beyond the morning. Vitamin B6 (pyridoxine) is a first-line treatment. It’s available over the counter and is also combined with an antihistamine called doxylamine in a prescription delayed-release tablet specifically approved for pregnancy nausea. The prescription version is typically taken at bedtime on an empty stomach. Side effects can include drowsiness, dry mouth, and dizziness.
All the techniques above (ginger, peppermint, acupressure, small frequent meals) are also commonly used during pregnancy. Keeping crackers by your bed and eating a few before getting up in the morning can help prevent the empty-stomach nausea that hits first thing.
Warning Signs That Need Medical Attention
Most nausea resolves on its own, but certain symptoms alongside nausea signal something more serious. Get emergency help if your nausea comes with chest pain, severe abdominal cramping, confusion, blurred vision, a high fever with a stiff neck, or a severe headache unlike anything you’ve experienced before. Vomit that contains blood, looks like coffee grounds, or is bright green also warrants immediate care.
You should also seek urgent attention if you notice signs of dehydration that aren’t improving: very dark urine, dizziness when standing, dry mouth, or urinating far less than usual. Nausea lasting more than a few days without an obvious cause (like a known stomach bug or pregnancy) is worth investigating with a healthcare provider.