Great for pillow when your nose is stuffy and you cant sleep. Spray half a spray on your pillow 30 minutes befor laying down. Spray a small amount into the palm of 1 hand and rub them together, when time is appropriate, sniff your hand for a quick second. Spray into the hot shower before entering and let it mix with the steam for a quick steam shower, to open pores and nose. Also, check out our other products blended with this therapeutic scent.