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 Blocked 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 a stuffy nose clear 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 the DIY body oxygen test:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
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 body tissues
- Nerve stabilization: Carbon dioxide has powerful calmative and sedative effects on brain neurons and nerve cells
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