That feeling of “fullness” in your ear is maddening. It feels like you are underwater or on a descending airplane, but popping your ears just won’t fix it. This sensation is caused by dysfunction in the Eustachian tube, the tiny biological valve that connects your middle ear to your throat.
When this tube is blocked by fluid, inflammation, or negative pressure, your eardrum cannot vibrate correctly. This results in muffled hearing and discomfort. To fix it, you need to either mechanically force the tube open or reduce the swelling that is clamping it shut.
Here are 10 clinically proven tips to relieve ear pressure, ranging from simple movements to ergonomic adjustments.
1. The Valsalva Maneuver (The Gold Standard)
This is the most common method for equalizing air pressure. It works by actively forcing air through the Eustachian tubes into the middle ear.
To do this, pinch your nostrils shut with your fingers. Close your mouth. Gently blow air out of your nose as if you are blowing into a tissue. You should feel a distinct “pop” as the tubes open. Be careful not to blow too hard, as this can damage the eardrum.
2. The Toynbee Maneuver (Swallowing)
If the Valsalva maneuver feels too aggressive, try the Toynbee method. This technique creates a vacuum that pulls the tubes open rather than pushing them.
Pinch your nose shut just like before. Instead of blowing, take a sip of water or simply swallow. The combination of muscle movement and negative pressure is often effective for clearing stubborn blocks caused by sinus congestion.
3. Off-Load with an Ear Pillow (External Pressure)
Sometimes the pressure is not coming from inside your head, but from your mattress. If you lie on your side, the weight of your skull compresses the ear canal and the surrounding tissue. This external compression exacerbates the internal feeling of fullness.
You might be wondering, can a hard pillow cause ear pain? The answer is yes, because it creates focal pressure points that crush the cartilage.
Using pillow to relieve ear pressure requires a specialized design. Using an ear pillow works by suspending the ear in a hollow cavity. This allows the structures to remain open and uncompressed while you sleep, neutralizing the external force.
4. Steam Inhalation
Thick mucus is often the glue holding the Eustachian tube shut. Steam is a natural solvent that thins this mucus, allowing it to drain naturally.
Stand in a hot, steamy shower or place your head over a bowl of hot water with a towel draped over you. Breathe deeply through your nose for 10 to 15 minutes. This is one of the most effective different methods to release ear pressure caused by a cold or flu.
5. Vertical Sleeping (Gravity Drainage)
Gravity is the most powerful tool for drainage. Understanding sleeping position and its affect ear pain is crucial here. Lying completely flat causes fluid to pool in the head and stagnate in the inner ear.
If you are wondering how to reduce pressure on ear while sleeping, the answer is elevation. Prop yourself up with a wedge pillow or stack two standard pillows to keep your head above your heart. This angle encourages the Eustachian tubes to drain down into the throat.
6. Warm Compress Therapy
Heat is a vasodilator, meaning it causes blood vessels to expand and improves circulation. Better blood flow helps flush out the inflammatory chemicals causing the blockage.
Soak a washcloth in warm water and wring it out. Hold it against the ear and the area directly behind the jaw for 10 minutes. For a full nighttime routine involving heat, read our guide on how to relieve ear pain while sleeping.
7. The “Active” Chewing Method
Your Eustachian tubes are controlled by a specific muscle called the Tensor Veli Palatini. Chewing activates this muscle, which pulls the tubes open.
If you are stuck on a plane or have persistent pressure, chew a piece of gum. If you do not have gum, fake it. Perform exaggerated chewing motions, opening your jaw wide and moving it side to side to stimulate the muscles deep in the throat.
8. Nasal Saline Irrigation
If the source of your ear pressure is sinus congestion, you need to treat the nose to fix the ear. A Neti pot or saline nasal spray flushes out the allergens and mucus clogging the back of the throat.
By clearing the nasal passages, you remove the blockage at the opening of the Eustachian tube. This restores the natural airflow required to equalize pressure.
9. Jaw Release Exercises
The Temporomandibular Joint (TMJ) is located directly next to the ear canal. Tight jaw muscles can physically compress the tubes, making it impossible to pop your ears.
Gently massage the muscles directly in front of your ear. Open your mouth slightly and slide your lower jaw from left to right. Relaxing the jaw often releases the tension holding the ear pressure in place.
10. OTC Decongestants (Short Term)
If mechanical and thermal methods fail, over-the-counter (OTC) decongestants containing pseudoephedrine can help. These medications shrink the swollen blood vessels in the nasal passages.
However, use these sparingly. Using nasal sprays for more than three days can lead to “rebound congestion,” where the swelling returns even worse than before. Always consult a doctor if the pressure persists for more than two weeks.
Conclusion
Relieving ear pressure requires a multi-faceted approach. You must address the internal blockage with steam and movement, while also managing external factors like sleep position.
Combine mechanical techniques like the Valsalva maneuver with ergonomic tools like an off-loading pillow. By attacking the pressure from both the inside and the outside, you can clear the blockage and restore your hearing.
References
- Mayo Clinic. (2023). “Plugged ears: What is the remedy?” (Clinical overview of Valsalva and Toynbee maneuvers).
- American Academy of Otolaryngology. (2022). “Eustachian Tube Dysfunction.” (Anatomy and drainage mechanisms).
- Harvard Health Publishing. (2021). “Relieving Sinus and Ear Pressure.” (Guidance on steam and saline irrigation).
