How to Get Rid of a Stuffy Nose in 1 Min (Easy Breathing Exercise)
This easy exercise to increase body-oxygen levels and get rid of a stuffy nose was invented by Soviet MDs. Around 200 doctors taught this most natural remedy to thousands of their patients with mouth breathing problems, sinusitis, rhinitis, and other conditions.
Most patients, according to the clinical experience of these doctors, could clear the stuffy nose, get rid of mouth breathing, and resume their nasal breathing in about 1 minute naturally. This remedy also works for people with chronic-stuffy-nose problems and symptoms of fatigue. The exercise can be applied during night sleep as well (see below).
You can read the instructions below or watch this YouTube with the same instructions: How to Get Rid of a Stuffy Nose.
How to Get Rid of a Stuffy Nose Instructions (Remedy)
Pinch your nose and walk fast with your blocked nose pinched and your mouth closed all the time. (You need to accumulate CO2 to dilate arteries and arterioles.) You will probably be able to make around 20-30 steps. Make sure you're careful doing this and wear appropriate shoes. You wouldn't want to fall. While walking, you should hold your breath until you feel a strong urge to breathe. Then sit down with your spine totally straight and focus on your breath. After you release your nose, you need to keep the mouth closed (no gasping for air) and start reduced breathing (breathing little bit less than before this exercise). How? Instead of taking a big (or deep) inhalation, take a smaller one, but using the diaphragm only. Then, relax all muscles for exhalation, especially the upper chest and all other respiratory muscles. Make another shorter inhalation and again relax. With each inhalation, practice this reduced breathing while remaining relaxed.
Your purpose is to maintain air hunger (shortage of air) for about 1-2 min with total relaxation of body muscles. It is normal that your breathing will be frequent during this reduced breathing (or shallow breathing).
If later your breathing becomes heavy, your nose is likely to get blocked again. Then you can again apply this remedy. It can be used many dozen times per day.
How to get rid of a stuffy nose during night sleep
Lie on your left side or chest and relax all bodily muscles. Pinch your nose and follow the above instructions related to breath holding and reduced breathing (see the graph above) to achieve fast relief. The same exercise will help you to fall asleep faster too.
Permanent remedy (to get rid of a blocked nose)
One possible permanent solution to chronic nasal congestion is to increase your body-oxygen content up to about 25 seconds. If your body-oxygen test results are more than 25 seconds all the time, your nose will be clear all the time. If your body oxygen level drops below 20 s, (e.g., due to poor air quality, overeating, allergies, mouth breathing, or supine sleep), your nasal passages get blocked again due to extra mucus, advance of pathogens, and other effects of low-cell-oxygen levels.
Related web pages:
How to Tape Mouth at Night - Mouth taping technique to prevent mouth breathing during sleep
Mouth vs. Nose Breathing - Medical review of main physiological effects
Clear Stuffy Nose in 1-2 Min - Easy remedy with permanent solution
Internet Lies About Ideal Sleep Positions - Over 90% of internet resources advice sleeping on one's back
Sleep Positions - What is the best way to sleep for maximum body oxygenation?
How to Prevent Sleeping on One's Back - Practical techniques and permanent solutions
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 hyperventilation syndrome (HVS) in patients who continue to complain of ongoing nasal congestion, despite an apparently adequate surgical result and appropriate medical management.
METHODS: Prospective case series of 14 patients from June 2002 to October 2003 was performed. Patients, who presented complaining of nasal congestion after previous nasal surgery and who appeared to have an adequate nasal airway with no evidence of nasal valve collapse, were evaluated for HVS. When appropriate, nasal steroids and oral antihistamines also had been tested without success. Three patients had end-tidal P(CO2) levels measured and five patients underwent breathing reeducation.
RESULTS: All patients had an elevated respiratory rate (>18 breaths/minute) with an upper thoracic breathing pattern. Twelve of the 14 patients complaining of nasal obstruction had an elevated Nijmegen score indicative of HVS. An average number of 2.5 procedures had been performed on each patient. End-tidal P(CO2) levels were < or = 35 mmHg in the three patients who had expired P(CO2) levels measured. Breathing retraining was successful in correcting the nasal congestion in two of five patients.
CONCLUSION: HVS should be included in the differential diagnosis of patients presenting with nasal congestion, particularly after failed nasal surgery. One possible explanation is increased nasal resistance secondary to low arterial P(CO2) levels. Another possible explanation is reduced alae nasae muscle activity secondary to the reduced activity of serotonin-containing raphe neurons. Additional surgery may not necessarily be the answer in HVS patients complaining of nasal congestion.
Reference pages: Breathing norms and medical facts:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- 6 breathing myths: Myths and superstitions about breathing and body oxygenation (prevalence: over 90%)
- Hyperventilation: Definitions of hyperventilation: their advantages and weak points
- Hyperventilation syndrome: Western scientific evidence about prevalence of chronic hyperventilation in patients with chronic conditions (37 medical studies)
- Normal minute ventilation: Small and slow breathing at rest is enjoyed by healthy subjects (14 studies)
- Hyperventilation prevalence: Present in over 90% of normal people (24 medical studies)
- HV and hypoxia: How and why deep breathing reduces oxygenation of cells and tissues of all vital organs
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
- Body oxygen in healthy: Results for the body-oxygen test for healthy people (27 medical studies)
- Body oxygen in sick : Results for the body-oxygen test for sick people (14 medical studies)
- Buteyko Table of Health Zones: Clinical description and ranges for breathing zones: from the critically ill (severely sick) up to super healthy people with maximum possible body oxygenation
- Morning hyperventilation: Why people feel worse and critically ill people are most likely to die during early morning hours
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
- The Bohr effect: How and why oxygen is released by red blood cells in tissues
- Cell oxygen levels: How alveolar CO2 influences oxygen transport
- Oxygen transport: O2 transport is controlled by vasoconstriction-vasodilation and the Bohr effects, both of which rely on CO2
- Free radical generation: Reactive oxygen species are produced within cells due to anaerobic cell respiration caused by cell hypoxia
- Inflammatory response: Chronic inflammation in fueled by the hypoxia-inducible factor 1, while normal breathing reduces and eliminates inflammation
- Nerve stabilization: People remain calm due to calmative or sedative effects of carbon dioxide in neurons or nerve cells
- Muscle relaxation: Relaxation of muscle cells is normal at high CO2, while hypocapnia causes muscular tension, poor posture and, sometimes, aggression and violence
- Bronchodilation: Dilation of airways (bronchi and bronchioles) is caused by carbon dioxide, and their constriction by hypocapnia (low CO2)
- Blood pH: Regulation of blood pH due to breathing and regulation of other bodily fluids
- CO2: lung damage: Elevated carbon dioxide prevents lung injury and promotes healing of lung tissues
- CO2: Topical carbon dioxide can heal skin and tissues
- Synthesis of glutamine in the brain, CO2 fixation, and other chemical reactions
- Deep breathing myth: Ignorant and naive people promote the idea that deep breathing and breathing more air at rest is beneficial for health
- Breathing control: How is our breathing regulated? Why hypocapnia makes breathing uneven, irregular and erratic.
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