PATIENT EDUCATION: NASAL BREATHING

Breathing is something we do unconsciously, but how we breathe matters. Many people don’t realize that breathing through the nose—rather than the mouth—is essential for optimal health, energy levels, and sleep quality.

If you or your child experience chronic congestion, mouth breathing, or struggle with nasal airflow, the first step is to address it. This guide will help you understand why nasal breathing is crucial, how to assess your breathing habits, and simple exercises to improve it.

Breathing through the nose filters, humidifies, and regulates airflow, while mouth breathing can lead to health complications such as:

• Poor oxygenation and fatigue
• Dry mouth, increasing the risk of cavities and gum disease
• Sleep-disordered breathing (snoring, sleep apnea)
• Altered facial development in children
• Increased allergy and asthma symptoms
• Poor posture and jaw dysfunction

Nasal breathing is essential for proper airway function, brain oxygenation, and overall health.

Use this checklist to identify potential nasal breathing issues:

✅ I breathe through my nose during the day and night
🚩 I often catch myself breathing through my mouth
🚩 My lips are frequently open at rest
🚩 I wake up with a dry mouth or sore throat

✅ I sleep soundly and wake up refreshed
🚩 I snore or breathe loudly during sleep
🚩 I wake up frequently or feel unrested in the morning
🚩 I experience daytime fatigue or brain fog

✅ I can easily breathe through both nostrils
🚩 One or both nostrils feel blocked often
🚩 I struggle with chronic congestion or allergies
🚩 I frequently have sinus pressure or headaches

If you checked multiple 🚩 red flags, nasal breathing exercises and airway support may help!

Strengthening nasal breathing pathways can enhance airflow, oxygenation, and sleep quality. Try these simple exercises daily:

1. Nose Unblocking Exercise - Buteyko Method

• Sit upright and take a small breath in through your nose. 
• Breathe out gently and pinch your nose closed. 
• Hold your breath for 5–10 seconds, then release. 
• Breathe lightly through your nose and repeat 5 times.

 ✅ How it helps: Improves nasal airflow by increasing tolerance to carbon dioxide (CO₂).
 

2. Diaphragmatic (Belly) Breathing

• Place one hand on your belly and one on your chest. 
• Inhale slowly through your nose, expanding your belly without moving your chest. 
• Exhale gently through your nose. 
• Repeat for 2 minutes.

 ✅ How it helps: Strengthens breathing muscles and promotes deeper nasal breathing.
 

3. Alternate Nostril Breathing - Nadi Shodhana

• Close your right nostril with your thumb and inhale through your left nostril. 
• Close your left nostril and exhale through your right nostril. 
• Repeat for 1–2 minutes.

✅ How it helps: Clears nasal passages and balances airflow.
 

4. Humming Exercise

• Inhale deeply through your nose. 
• Exhale while humming for as long as possible. 
• Repeat 5–10 times.

✅ How it helps: Stimulates nitric oxide production, which opens nasal airways and improves circulation.
 

5. Neck & Throat Stretch

• Tilt your head back and stick out your tongue as far as possible. 
• Hold for 5–10 seconds, then relax. 
• Repeat 5 times.

✅ How it helps: Stretches airway muscles and improves airflow. 

✔ Keep Your Mouth Closed at Rest – Train yourself to breathe through your nose consciously.
✔ Use a Saline Rinse – Clears nasal passages of allergens and congestion.
✔ Stay Hydrated – Prevents mucus buildup and improves airflow.
✔ Elevate Your Bed Frame – Reduces nasal congestion at night.
✔ Reduce Dairy & Sugar – Can minimize mucus production and inflammation.

If nasal congestion, mouth breathing, or sleep disturbances persist, consider seeing a:

Ear, Nose, & Throat (ENT) Specialist – Evaluates nasal blockages, sinus issues, or enlarged tonsils.
Orofacial Myofunctional Therapist (OMT) – Helps retrain breathing patterns and correct oral posture.
Pulmonologist – Specializes in lung function and airway health, including sleep-related breathing disorders.

Nasal breathing is essential for oxygenation, sleep, and long-term health. By training yourself to breathe through your nose, clearing nasal pathways, and strengthening airway muscles, you can experience better sleep, improved focus, and more energy throughout the day.

The content provided on myophysx.com is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment.