The 1–2–3 Nasal Decongestion Routine

Unblock your nose with this simple nasal decongestion exercise for adults and kids. Use this whenever you have a stuffy nose, before bed, or pre-workout.

  • 1. Open Your Nose

    Apply HAP Nose Strip (Adults or Kids) on clean, dry skin; press ~5s to gently open nasal airway.

  • 2. Nose Decongestion Exercise

    Exercise to relieve nasal congestion. See exercise below.

  • 3. Breathe light, sleep restfully

    Mouth closed, soft tongue on the roof of the mouth, slow quiet nasal breaths.

Nasal Decongestion Exercise for Adults

1️⃣ Inhale gently through your nose, then exhale.
2️⃣ Pinch your nose and nod your head up & down while holding your breath, for 10 head nods.
3️⃣ Release and inhale gently through your nose.
4️⃣ Rest for 30 seconds
5️⃣ Repeat for 15 head nods, increase by 5, up to 30 head nods

🔁 Repeat up to 6 times if nose is still decongested.

🙂‍↔️Instead of head nods, you can also rock your body left and right.

✨ Try this simple exercise to clear your airways and breathe easier, anytime, anywhere.

Nasal Decongestion Exercise for Kids

1️⃣ Inhale gently through your nose, then exhale.
2️⃣ Pinch your nose and nod your head up & down while holding your breath, for 10 head nods.
3️⃣ Release and inhale gently through your nose.
4️⃣ Rest for 15-30 seconds

🔁 Repeat up to 6 times if nose is still decongested.

For kids keep to 10 head nods, rest for shorter or longer as required between each repetition.

Choose your HAP