Introduction

Breathing is automatic, but how you breathe can transform your health, sleep, and energy. If you’re used to mouth breathing, you might feel restricted at first — but with a few simple exercises, you can retrain your body to rely on nasal breathing.

Here are practical nasal breathing exercises you can start today to support airflow, reduce snoring, and feel more energized.

1. The 4-6 Relaxation Breath

This exercise helps calm the nervous system and restore nasal rhythm.

• Inhale through your nose for 4 seconds.

• Exhale through your nose for 6 seconds.

• Repeat for 3–5 minutes.

👉 Benefits: Reduces stress, improves sleep onset.

2. Alternate Nostril Breathing (Nadi Shodhana)

A yoga-inspired technique to balance airflow.

• Close your right nostril with your thumb.

• Inhale slowly through your left nostril.

• Close the left nostril, open the right, exhale fully.

• Switch sides and repeat for 5–10 cycles.

👉 Benefits: Balances oxygen, calms the mind, supports clarity.

3. Breath Holds for Airway Training

This helps strengthen the airway and improve CO₂ tolerance.

• Inhale through your nose normally.

• Exhale gently.

• Hold your breath for 5–10 seconds.

• Resume nasal breathing.

• Repeat 5–10 times.

👉 Benefits: Conditions the body to rely on nasal breathing under stress.

4. Humming Breath (Bhramari)

Humming creates back-pressure in the nose, helping keep the airway open.

• Inhale through your nose.

• Exhale while making a steady humming sound.

• Continue for 5–10 breaths.

👉 Benefits: Releases nitric oxide, relaxes muscles, supports airflow.

Why Exercises Work Best with Open Airways

If you struggle with nasal restriction due to internal nasal valve collapse, these exercises may feel difficult. That’s where Nasaleve helps — by supporting the internal nasal valve laterally, it keeps the airway open, making breathing exercises easier and more effective.

Putting It Into Practice

Start small. Even 5 minutes a day of nasal breathing exercises can make a difference in:

• Sleep quality

• Stress management

• Energy levels

• Snoring reduction

Consistency is key — your airway responds to training like any other part of your body.

Final Thoughts

You don’t need complicated routines or devices to improve your breathing. With a few simple exercises, you can retrain your body to use the nose as nature intended — for calm, efficient, restorative breathing.

And with support from Nasaleve, even those with nasal obstruction can unlock the benefits of nasal breathing today.

Call to Action:
👉 Want to get started today? Try these exercises and see how Nasaleve can make them even easier.