Get rid of stuffy nose in 1 minute (breathing exercise)

Stuffy nose, stuffy nose, nasal congestion, runny nose – these are health problems known to most people. In some cases, the problem can be so annoying that it interferes with your whole life. Nasal sprays, topical products, and oral medications can provide temporary relief and clear your nose for a while, but they’re expensive, have side effects (your body isn’t supposed to have these artificial chemicals inside), and addictive. There are dozens of medications to clear a stuffy nose, but they are not the best options. Oral medications and sprays don’t always work as effectively as promised, and topical products that may work have an overwhelming odor that no one wants to have. How to get rid of nasal congestion without medication?

This breathing exercise has a very high success rate. It has been used by thousands of patients practicing Buteyko Respiratory Medical Therapy to stop mouth breathing and improve body oxygen content by breathing correctly 24/7. It only takes about a minute to clear or stop a stuffy nose. On rare occasions, there are people whose problem is so severe that they require more breathing work (usually a few weeks) before they can enjoy nasal breathing. Try this breathing exercise to quickly get rid of nasal congestion.

Breathing exercise to get rid of a stuffy nose problem

This breathing exercise involves holding your breath and nodding your head (up and down). It can be done sitting or standing until you feel the strong urge to breathe. After this maximum breath hold with your head nodding, you begin to slow your breath down (or breathe much less than before). How? Take a short inhalation using your diaphragm and relax the diaphragm to exhale. Continue taking these small inhalations and holding your hunger for air for 1 minute. In 1 minute, your stuffy nose clears up.

Removing a stuffy nose may seem silly and overly simple, but it works. Few people may need to repeat the technique 2 or 3 times, but most get good results from the first try. How does it work? By holding your breath and breathing a little later, you increase the level of carbon dioxide in your blood. This helps to dilate the smooth tubular muscles of the airways and blood vessels, improves the supply of blood and oxygen to the tissues, and releases the spasm in the airways.

What happens next?

Once you have cleared your nose, it is important to breathe only through your nose and not through your mouth. As soon as you open your mouth (even partially), there are several abnormal biochemical processes that change all of your body’s functions: you get less blood and oxygen supply for your body cells and less CO2 in your blood and arterial cells, your immune system gets suppressed, you generate more free radicals, your brain, digestion, hormonal profile and all other functions have abnormal changes.

How can you check that your breathing is heavy now? It is easy. If you count the result of the stress-free breath-holding time test, you will find that it is short. This test is also called a “body oxygen test” as it reflects the oxygen content of your body. The test is done after your usual exhalation (no cheating here: exhale normally first) and there is another important requirement: there is no stress during and after the test. That means that the body oxygen test is done only until the first or initial desire to breathe (without stress).

permanent solution

When your nose is stuffy or congested, your breathing is heavy and you will have less than 20 s for the body oxygen test. If you slow down your automatic breathing pattern (using breath work and lifestyle changes) so that your result is greater than 20 s, your nose will be clear. Therefore, getting rid of nasal congestion permanently is getting rid of heavy breathing permanently, including night sleep, moments of stress, after meals and in all other situations. Exercise is good, if you breathe only through your nose during it. So you generate more CO2 and your breathing pattern will be light and easy later on.

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