The nose is one of the most important organs in our body, and the nose plays a key role in breathing. When the nose is blocked, it can cause various problems, from aggravated allergies to difficulty breathing. Fortunately, there are many nasal breathing exercises you can do to treat your sneezing, runny nose, and other nasal issues. However, you might not know how to start. There are so many different exercises that it can be overwhelming. This article lists the top best breathing exercises for improving your sinus.
Table of Contents
- Exhale, inhale, exhale
- Breathe through your mouth
- Try nasal breathing
- Breathe through your nose while exhaling out of your mouth
- Exhale while pressing your tongue against the roof of your mouth
- Try nasal breathing while holding your nose
- Respiratory cycle exercise
- Breathe in through the nose and close your eyes
- Cold Water Intake
- Conclusion
Exhale, inhale, exhale
This is a simple way to open up the nasal passages. While exhaling, try to push air out of your nose from the top and down from the bottom of your nose. You are trying to expel as much air as possible with every exhale. Take a deeper breath as you inhale and exhale to take in that same amount of air again. The key to this exercise is to do it slowly if you feel tightness in your nose or headaches during this exercise. This exercise can be done anywhere, anytime, and can be done for 2–5 minutes.
Breathe through your mouth
This exercise is similar to the first one because it pushes air out of your nose. When you breathe through your nose, the air doesn’t come out as fast as breathing through your mouth. Therefore, this exercise is about forcing yourself to exhale out of your nose by breathing through your mouth. You will probably feel a little uncomfortable with this exercise, but it will get easier. Try doing this exercise just a couple of times.
Try nasal breathing
This is the easiest breathing exercise on this list, and it can be done anywhere. All you need to do is breathe in and breathe out through your nose, but don’t suck or blow air into your nose. You should feel the air going into your lungs, then out of your nose while you inhale and exhale every few breaths. Please note that this is a very quick exercise, so you might have to do it a few times before getting used to it. This is a mild exercise, so it is not recommended for those with asthma or sinus infection that cause additional pressure on the head.
Breathe through your nose while exhaling out of your mouth
This is a little easier than the last exercise, but it is still easy to do. Again, breathe in and breathe out through your nose, but this time perform the exercise while exhaling through your mouth. While you are exhaling, try to blow the air out of your mouth by pursing your lips like blowing on a whistle. This is another quick exercise, so you will probably have to do this a few times before being comfortable.
Exhale while pressing your tongue against the roof of your mouth
This is one of my personal favorite nasal breathing exercises because it’s so easy to do and feels great. The key to this nasal breathing exercise is to exhale while placing your tongue against the roof of your mouth, just behind the top teeth. After exhaling, try to hold that position for a few seconds before beginning again. Try doing this about 10–15 times for the best results. This is a good exercise to cure allergies, but it’s not recommended for those with sinusitis.
Try nasal breathing while holding your nose
This exercise is similar to the last one, but it can be more challenging to hold your nose while exhaling. This exercise can help you control your airflow, so you will better control your breath when performing other exercises or when doing everyday activities. Hold your nose and breathe through your mouth as normal, then push the air out again by pressing against the roof of your mouth with the tongue behind the top teeth. Repeat this about 10–15 times for the best results.
Respiratory cycle exercise
For this exercise, you need to sit up straight, close your eyes and take a deep breath. As you exhale, try to force the air out through your nose by opening your mouth as wide as possible while allowing all the air to go out of your nose. You can also try opening and closing your mouth while you are breathing in and out to alternating between opening and closing. This exercise is a little tricky, but it is good for relieving sinus pressure and congestion thanks to opening up nasal passages. This tip is simple but not easy to master.
Breathe in through the nose and close your eyes
This exercise is also known as “alternate nostril breathing” because you will be breathing in through one nostril at a time. Again, you can do this anytime, anywhere, but it’s recommended that you stay calm and relaxed when performing this exercise. The key to alternate nostril breathing is breathing through the left nostril, then out of the right one. Breathe in again through the right nostril, then exhale out of the left. Repeat about 5–10 times. The beauty of this nasal breathing exercise is that it also serves as a meditation technique because your mind will be focused on your breathing as you perform this exercise.
Cold Water Intake
One problem people have when they have trouble breathing is that the sinuses are clogged up by all the mucus accumulated there. This is especially true if you have a cold or the flu. When you get a cold, your nasal passages are more prone to infection because your nasal passages are closer to the outside of your body and thus get infected more easily. Drinking cold water is a great way to relieve sinusitis because it will help open up nasal sinuses and better breathing.
Conclusion
There are many nasal breathing exercises that you can do to relieve the effects of sinusitis. Each exercise will provide its benefits and benefits. For example, some exercises are easier to do than others. After a few days of performing nasal breathing exercises, your nose will be less congested, and you will be able to breathe better.
