Your nose is blocked. Here is how to clear it.

The Nose Unblocking Exercise

No spray. No drug. A simple breath-hold exercise from the Buteyko method. Takes 2 to 3 minutes.

Intro: The Buteyko Method

When you hold your breath, CO2 builds up in the bloodstream. CO2 is a natural vasodilator. It signals the blood vessels lining your nasal passages to widen. The swelling reduces. The airway opens.

That is the mechanism. That is why this works when sprays do not.

This is a core technique from the Buteyko breathing method, taught by Edwin Ting, Certified Buteyko Breathing Instructor and Founder of HAP.

Important. Read before you start.

  • Not suitable if you are pregnant.
  • If you have a serious medical condition, limit breath holds to 3 to 5 head nods only.
  • If you are over 60, limit breath holds to 5 to 10 head nods.
  • If you have anxiety or a sensitivity to air hunger, only hold for as long as feels comfortable. Do not push through.
  • If you are new to this, do 2 to 3 short practice holds first to get a feel for air hunger before doing the full exercise.

For Adults

The Nose Unblocking Exercise

  1. Breathe in gently through your nose. Breathe out fully.
  2. Pinch your nose shut with your fingers.
  3. Nod your head up and down, or rock your body side to side, while holding your breath.
  4. Start with 10 nods. Build up to 15, then 20, increasing by 5 each round.
  5. When you feel a strong urge to breathe, release your nose.
  6. Breathe in calmly through your nose. Do not gasp.
  7. Rest for 30 to 60 seconds. Breathe through your nose only.
  8. Repeat up to 6 times.

To be effective, aim for a breath hold of at least 30 seconds. Not everyone will get there on the first attempt. That is fine.

If your nose is still blocked after 6 rounds, rest for 30 to 60 seconds, then try again to create a stronger air hunger.

Finally check: if you can breathe through your nose for 3 minutes, you are unblocked.

For Kids

The Nose Unblocking Exercise

Do this together with your child. The first round is always easier with a parent.

  1. Breathe in gently through the nose. Breathe out.
  2. Pinch the nose shut together.
  3. Nod the head up and down, or rock the body side to side.
  4. Hold until there is a strong urge to breathe.
  5. Release. Breathe in calmly through the nose.
  6. Rest for 15 to 30 seconds.
  7. Repeat 6 to 8 times.

Start with 5 nods. Build up to 10, 15, and so on as your child gets comfortable.

A light air hunger will not decongest the nose. The urge to breathe needs to be strong to shift the congestion.

Finally check: if your child can breathe through their nose for 3 minutes, you are unblocked.

When To Do This

Before bed. Nose is blocked after lying down. Do the exercise, then apply the nose strip.

In the morning. Clears overnight congestion quickly.

Before a workout. Opens the airway for nasal breathing during exercise.

At your desk. Takes 2 minutes. Fully discreet.

When To See a Doctor Instead

If 6 rounds of the exercise do not clear your nose, the blockage may be structural, a heavy cold, sinus infection, or an anatomical obstruction.

Do not force nasal breathing if it remains uncomfortable after regular practice. See an ENT specialist.

Not sure if a HAP Nose Strip can help your specific situation?
→ Take the Blocked Nose Quiz

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