Decongest the Nose Exercise
This exercise uses medium to strong breath holds to help clear nasal congestion.
Important: It is not suitable for individuals who are pregnant, over 60 years old, or those with serious medical conditions.
Do not force your breathing. Trust the guidance of your body and let common sense lead your practice.
How to Practice
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Take a normal breath in and out through your nose.
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Pinch your nose with your fingers to hold your breath.
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While holding your breath, gently nod your head up and down 10 times.
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Release your nose, resume normal breathing, and rest for 30–60 seconds.
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Repeat the breath hold with 15 head nods, then rest again for 30–60 seconds.
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Repeat with 20 head nods.
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Gradually increase the number of head nods during the breath hold until you feel a strong air hunger.
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Release your nose and breathe in through it as calmly as possible.
Perform 5-6 long breath holds.
For this exercise to be effective, the breath hold needs to last until a medium to strong sensation of air hunger is reached, though not everyone will achieve this initially.
Additional Considerations
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If head nods are uncomfortable, you may instead sway the body gently from side to side for the same number of repetitions.
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If nasal breathing remains difficult after completing the exercise, do not force it. Persistent blockage may indicate an anatomical issue—consider consulting an ear, nose, and throat (ENT) specialist.