Sneezing is completely natural and normal. However, a loud sneeze can be sometimes be inappropriate, embarrassing or distracting. That’s why we wrote an article on how to sneeze quietly…
Whether you’re in a library, attending a concert, sitting through an important meeting, or trying not to wake a sleeping baby, knowing how to sneeze quietly can be an invaluable skill
In this mini guide – we will briefly cover the science behind a sneeze, before teaching you how to suppress or redirect a sneeze. To conclude, we’ll look at avoiding triggers and good habits for hygiene.
Skip to:
- Why do we sneeze?
- How to sneeze quietly (suppress a sneeze)
- Redirecting a sneeze
- Avoiding triggers and good hygiene
Why do we sneeze?
Before learning to control your sneeze, it’s important to understand what’s happening in your body.
A sneeze, or sternutation, is your body’s automatic defense mechanism against irritants in your nasal passages. When these irritants trigger sensitive nerve endings in your nose, they send signals to your brain’s sneeze center.
This initiates a complex sequence of muscle contractions in your chest, throat, and face that forcefully expels air, along with any irritants, from your nose and mouth.
The characteristic “achoo” sound isn’t actually necessary for an effective sneeze – it’s mostly caused by vocal cord vibration during the forceful exhale. This understanding is key to developing quieter sneezing techniques.
How to sneeze quietly (suppress a sneeze)
Here we’ll look at three methods of suppressing a sneeze, and reducing the volume each time you achoo.
We’ll start with the most popular method; the mouth-closed method:
1. The mouth closed method
One of the most effective ways to minimize sneeze volume is to keep your mouth closed during the sneeze, directing the air through your nose instead. Here’s how to do it safely:
👉 When you feel a sneeze coming, keep your mouth closed but relaxed
👉 Allow your nose to flare slightly to provide adequate air passage
👉 Don’t pinch your nose closed, as this can create dangerous pressure
👉 Let the sneeze happen naturally, but with controlled force
👉 Direct the air flow downward to maintain hygiene
This technique takes practice, but once you master it, you’ll reduce your sneeze volume significantly while still allowing your body to effectively clear irritants.
2. The tongue press technique
Another effective method involves using your tongue to modify the air flow:
👉 Press your tongue firmly against the roof of your mouth
👉 Keep your mouth slightly open
👉 Allow the sneeze to come naturally
👉 The tongue position will help diffuse the air flow
👉 This results in a more controlled, quieter sneeze
3. The soft palate control
With practice, you can learn to engage your soft palate to muffle the sneeze. The soft palate is the soft part of your upper mouth with muscles that you use to swallow.
Here’s how it works:
👉 When you feel a sneeze approaching, focus on relaxing your throat
👉 Consciously lower your soft palate (as if you’re about to yawn)
👉 Keep your mouth slightly open
👉 This creates a larger cavity that helps absorb sound
👉 The sneeze will feel more like a controlled exhale
Dangerous practices
🚫 Never completely block your airways
🚫 Avoid pinching your nose closed
🚫 Don’t hold your breath forcefully
🚫 Never try to swallow a sneeze
🚫 Don’t suppress sneezes repeatedly
These actions can lead to serious complications, including:
- Damaged blood vessels
- Burst eardrums
- Pulled muscles
- Throat injuries
- Increased risk of infection
Redirecting a sneeze
Whether you’re holding a baby, working with sensitive equipment, or trying to avoid spraying your computer screen, redirecting is the next-best method of how to sneeze quietly.
If you can’t completely suppress your sneeze, you should still make an effort to redirect your sneeze; covering your nose or mouth with a tissue, or failing that, an elbow or hand.
By covering your nose, you can help to muffle the sound of the sneeze and prevent any particles from being spread into the air. This can be especially helpful in preventing the spread of germs and keeping those around you healthy.
- The downward tilt technique involves slightly tucking your chin toward your chest when you feel a sneeze coming on. This naturally directs the sneeze downward rather than straight ahead. Combined with proper covering (like your elbow), this method is both effective and hygienic.
- Another approach is the side shift method. When you feel a sneeze building, gently turn your head to the side and slightly downward. This redirects the sneeze away from whatever’s in front of you while still allowing for natural air flow.
Avoiding triggers and good hygiene
Common sneeze triggers include:
🤧 Bright lights (photic sneeze reflex)
🤧 Strong odors
🤧 Pepper and other spices
🤧 Sudden temperature changes
🤧 Allergens like pollen or dust
By avoiding these trigger factors, you can help to reduce the likelihood of sneezing loudly.
This can be done by staying indoors on days when pollen counts are high, using air purifiers to remove allergens from the air, and avoiding contact with people who are sick.
Then there is hygiene. While learning to sneeze quietly is important, never compromise on proper hygiene:
👍 Always cover your nose and mouth, preferably with a tissue
👍 If no tissue is available, sneeze into your elbow
👍 Wash hands frequently, especially after sneezing
👍 Dispose of used tissues properly
👍 Consider wearing a mask if you’re experiencing frequent sneezing
By covering your nose and mouth with a handkerchief or tissue when you feel a sneeze coming on, you can prevent any particles from being spread into the air, as well as muffle sound. This can be a discreet and effective way to sneeze quietly in public places.
