- Take 3 normal sized breaths, inhaling and exhaling naturally.
- After the third exhale, hold your breath.
- Hold it long enough to feel oxygen deprived, so that you “hunger for air”.
- Keeping your mouth closed, allow yourself to inhale. Make sure you only breathe in air through your nose.
- It may be difficult or sound gross if your nose is congested, but keep breathing through your nose until your breathing becomes normal.
- Repeat this exercise 3-5 times as needed to clear the nasal passages.
- If only 1 nostril is blocked, keep the clear side covered with your finger and force yourself to breathe through the blocked nostril only.
- Do not talk, laugh or breathe through your mouth once you start the exercise – this will cause the exercise to take longer or not be as effective.
- If your nose is so blocked that no air can get through in the beginning, first try loosening up the congestion by using a neti pot or small amount of nasal spray. Try nodding your head up and down during the exercise to help break up the congestion as well.