Decongest the nose

If you can’t use your nose due to congestion, this exercise¹ will help clear it. Please note that the exercise is not suitable for those who are pregnant or have a serious medical condition.

  • Sit up straight on a chair.
  • Breathe in and out normally through the nose. If you’re unable to use your nose, breathe in through the corner of your mouth.
  • After you exhale, pinch your nose and hold your breath.
  • Gently nod your head until you feel that you can’t hold your breath any longer.
  • Let go of your nose.
  • Breathe IN and then out through your nose with your mouth closed.
  • Avoid taking a big breath when you first breathe in.
  • Repeat 4-5 times.
Making the switch from mouth breathing to nose breathing might be daunting at first, but most people can do it with regular practice. The rule of thumb is that if you can breathe nasally for one minute, you can do it all the time. Keep in mind that the more you utilize your nose, the more it will stay open.

¹ This is an exercise from the Oxygen Advantage® program.

Stay healthy, stay happy.

Comments (4)


Ferda Evans

02-21-24 01:11 AM PDT

It is not a one day process to switch to nose breathing, but with your help over the years now I can feel the difference. Thank you.


Hamra Bakircioglu

02-28-24 12:50 AM PDT

You're correct. Using your nose to breathe takes time if you've been a mouth breather for a while. But the more you use your nose the easier it will get.



11-17-22 09:54 AM PDT

Thanks for this very timely tip!


Hamra Bakircioglu

11-17-22 03:25 PM PDT

You're very welcome. I'm glad you find this method useful. It's a great way to breathe easier. Another thing to consider is that blowing your nose is actually counterproductive since the inflammation gets aggravated during the process.

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