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Get Rid of Stuffy Nose in 1 Minute (Breathing Exercise)

Stuffy nose, blocked nose, nasal congestion, runny nose – these are health challenges known to most people. In some cases, the problem can be so annoying that it interferes with all your life. Nasal sprays, topical products, and oral medication can provide some temporary relief and make your nose clear for a while, but they are expensive, have side effects (your body is not supposed to have this artificial chemicals inside), and addictive. There are dozens of medication products for clearing stuffy noses, but they’re 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 a stuffy nose without drugs?

This breathing exercise for has very high success rate. It has been used by thousands of patients who practiced the Buteyko respiratory medical therapy to stop mouth breathing and improve body oxygen content by breathing correctly 24/7. It takes only about one minute to clear or stop a stuffy nose. Rarely, there are people, whose problem is so severe, that they require more breath work (usually some weeks) before they can enjoy nasal breathing. Try this breathing exercise to get rid of your stuffy nose fast.

Breathing exercise to get rid of a stuffy nose problem

This breathing exercise involves breath holding and nodding your head (up and down). It can be done while sitting or standing until the strong urge to breathe. After this maximum breath hold with head nodding start reduces breathing (or breathing much less than before). How? Make a short inhale using your diaphragm, and relax the diaphragm to exhale. Continue making these small inhalations and preserving your hunger for air for 1 minute. In 1 minute time, your stuffy nose gets clear.

It may seem silly and too simple to get rid of a stuffy nose, but it works. Few people may require repeating the technique 2-3 times, but most people get good results from the first attempt. How does it work? By holding your breath and breathing little later you boost your blood carbon dioxide level. This helps to dilate smooth tubular muscles of the airways and blood vessels, improves blood and oxygen supply to tissues and releases the spasm in the airways.

What happens next?

Once you have cleared the 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 your body functions: you get less blood and oxygen supply for your body cells and less CO2 in the arterial blood and 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 your stress-free breath holding time test result, you will find out that it is short. This test is also called “body oxygen test” since it reflects your body oxygen content. The test is done after your usual exhalation (no cheating here: exhale normally first) and there is another important requirement: 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 (stress-free).

Permanent solution

When your nose is blocked or stuffy, 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 will be above 20 s, your nose will be clear. Hence to get rid of a stuffy nose permanently is to get rid of your heavy breathing permanently, including night sleep, times of stress, after meals, and in all other situations. Exercise is good, if you breathe only through the nose during it. Then you generate more CO2 and your breath pattern will be light and easy later.


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