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 people can make their stuffy nose clear in less than 1 minute if their follow instructions correctly. This remedy was 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 2 times more air than what is considered the norm. Hence, overbreathing and a lack of CO2 constricts blood vessels and airways. In addition, hypocapnia (CO2 deficiency) creates tissue hypoxia (low body-oxygen content) and 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
Sit down 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. When you get a strong desire to breathe, release the nose and take a small gentle inhalation and then relax your body muscles to exhale.
Then again, take a small inhale and relax for the exhale. Your goal is to breathe less than before this breathing exercise, but with total relaxation of all body muscles. Hence, you are going to have air hunger or the desire to breathe more for about 1-2 minutes.
How to sleep with a stuffy nose
You can fall asleep fast while keeping your nose unblocked while applying the same breathing remedy. Yes, the same exercise helps to fall asleep 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., during night sleep). If so, you need to learn the technique that is called "mouth taping". Search this site for the manual that is called "How to maintain nasal breathing 24/7" or see Resources below.
This YouTube video "How to Get Rid of a Stuffy Nose" (clear your nose in 40 seconds) explains this breathing exercise.
How does it help to get rid of a stuffy nose
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 here below.
Stuffy Nose Natural Remedy - The same breathing exercise is explained on YouTube
How to Unblock a Nose in 2-3 Minutes Using Breathing Exercise - Steps Exercise - walking with breath holding, or another version of breath holding exercise
Mouth vs. Nose Breathing: Medical review of main physiological effects
How to Tape Mouth at Night or mouth-taping technique to prevent mouth breathing during sleep
Best Sleeping Position Medical Research Summary.
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.
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