Breathing Retraining: From the Sick and Victims to Superhumans
How to Clear a Stuffy Nose in 1 Min (Easy Breathing Exercise)
This simple breathing exercise (how to clear a
stuffy nose or get rid of nasal congestion) was developed by Russian doctors
practicing the Buteyko breathing method. Around 200 physicians taught
this home remedy to their patients with blocked noses.
Over 85% of the people who tried this natural treatment could make their stuffy nose clear in less than
1 minute, if they followed the instructions correctly. This remedy has been tested
on more than 50,000 people.
Why stuffy nose problem is so common?
Numerous medical studies have shown that modern people or "normal subjects"
breathe about two times more air than what is considered the norm. Hence,
overbreathing and a lack of CO2 further constrict blood vessels
and airways. In addition, hypocapnia (CO2 deficiency) creates tissue
hypoxia (low body-oxygen content), and this suppresses the immune system. As
a result, your sinuses become the breeding ground for bacteria,
viruses, fungi and other pathogens. It has been shown in Buteyko's
research that the reason that one's nose gets blocked or stuffy is due to a
CO2 deficiency that in turn is caused by breathing too much.
Instructions: how to unclog and stop a stuffy nose
and after your usual exhalation, pinch your nose to hold
your breath, while nodding your head up and down. Hold your breath as
long as possible but remember to breathe only through your nose when
you later release your nose to make an inhalation. When
you get a strong desire to breathe,
release the nose and take a small gentle inhalation
(not as much as you want). Then, for the exhalation just relax your
For your next breath in, take a small inhale and relax for
the exhale. Your goal is to breathe less air than before this breathing
exercise, but with total relaxation of all body muscles. Hence, you are
going to have an air hunger or the desire to breathe more for about 1-2
How to sleep with a stuffy nose
You can fall asleep faster while by applying the same breathing remedy. Yes, the same exercise helps to get to sleep fast.
In less than 1 or, maximum, 2 minutes you will notice that
your stuffy nose gets clear. Your next goal is to continue this
reduced breathing, to keep the nose clear all the time.
Most likely, the nose will get blocked later (e.g., at night during sleep). If
it does happen, you will need to learn the technique that is called "mouth taping". Search this website for
the manual that is called "How to maintain nasal breathing 24/7" or see Resources below.
How does it work? When you hold your breath and do some physical
movements (nodding your head or walking, but with the nose pinched), your
airways, lungs, blood-and-body cells, including the stuffy nose,
accumulate more carbon dioxide. CO2 is the most powerful known
vasodilator and dilator of all tubular layers of smooth muscles,
including those in the sinuses, bronchi and bronchioles. As a result, airways dilate
and this leads to quick relief of nasal congestion. Additional effects are due to dilation
of arteries and arterioles when arterial CO2 is increased. CO2-induced vasodilation improves blood-and-oxygen
supply to your stuffy nose (see CO2-related links for clinical studies).
Both of these mechanisms, vasodilation and dilation of airways, have
physiological similarities since the expansion mechanism is based on
relaxation of all smooth muscles of the human body due to the higher
CO2 content in the arterial blood.
Permanent solution to have a blocked nose clear 24/7
The solution to all these airway-constriction problems is to increase your
body CO2-and-oxygen content 24/7 by reducing your breathing. There is a
simple body-oxygen test that provides the criterion (a number for you to achieve)
for a clear nose, more energy, better sleep, etc... It is provided right
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Bartley James, Nasal congestion and hyperventilation syndrome,
American Journal of Rhinology, 2005 Nov-Dec; vol 19(6): p. 607-11.
Waitemata District Health Board, Auckland, New Zealand.
BACKGROUND: This article evaluates the prevalence of HVS
(hyperventilation syndrome) in patients who continue to complain of
chronic nasal congestion, despite an apparently adequate surgical
result and appropriate medical management.
. . .
RESULTS: All patients had an elevated respiratory rate (with >18
breaths/minute) with an upper thoracic breathing pattern.
. . .
CONCLUSION: HVS should be included in the differential diagnosis of
patients presenting with nasal congestion, particularly after failed
nasal surgery. . . Additional surgery may
not necessarily be the answer in HVS (hyperventilation syndrome)
for patients complaining of nasal congestion.