How to spit and blow your nose
I have a rare form of "upper-GERD", which means I must spit and blow my nose a lot after meals. I have learned on my own, how to spit and blow my nose for maximum effectiveness and minimum harm to the body. I think this will benefit anyone with a cold or congestion problems:

How to spit: (exercise, Mucinex, steam, peppermint inhalers, and marijuana all loosen up mucus.)

Massage your tummy and beat your chest lightly to loosen up and trapped mucus. Sniff a peppermint inhaler (they are cheap). Then hold your nostrils closed and suck mucus into your mouth, while rotating your head in a circle, up and down, and side to side 3 times, then spit. This makes one spit very effective because sinuses and your body are 3-dimensional. I have found that spitting this way stops coughing and is much more efficient than simply spitting. Of course, gargle and rinse your mouth after spitting. Of course if you have less than a teaspoon of mucus you can just swallow it. My spitting decision is 1/2 of a teaspoon.

How to blow your nose: (exercise, Mucinex, steam, peppermint inhalers, and marijuana all loosen up mucus.)

Inhale peppermint. Then hold one nostril closed and your mouth closed. Blow your nose several times, while you rotate your head and nod yes and no. Repeat with the other nostril. If nothing comes out, push a Kleenex up your nose and repeat until the Kleenex comes out fairly dry.