Nasal health is crucial for overall well-being, as the nose is responsible for filtering, humidifying, and warming the air we breathe. Breathing exercises can play a vital role in improving nasal function, reducing congestion, and promoting better airflow. Here are a few techniques that can help:
Deep Diaphragmatic Breathing: This practice encourages full, deep breaths that help clear nasal passages by stimulating natural drainage of mucus and improving airflow.
> How to: whilst keeping the mouth closed, breathe deeply in through the nose and into the abdomen, rather than the chest, and exhale fully. This stimulates the respiratory muscles and helps open nasal airways. This process can be supported by thinking of the breathing cue of “low, slow and deep”.
Bhramari (Humming Bee Breath): In this technique, the hum from exhaling through the nose creates vibrations that stimulate the nasal passages and sinuses, promoting clearance of blockages.
> How to: Inhale deeply through the nose, then exhale slowly while humming. Feel the vibrations in the forehead and nose.
Nadi Shodhana (Alternate Nostril Breathing): This ancient yoga practice involves closing one nostril at a time while breathing deeply through the other. It helps balance the airflow in the nasal passages, enhances oxygen intake, and can reduce nasal congestion.
> How to: Close the right nostril with your thumb, inhale deeply through the left nostril, close the left nostril with your ring finger, and exhale through the right nostril. Repeat, alternating sides.
These techniques can be particularly beneficial for people suffering from chronic nasal congestion, sinusitis, or those looking to improve their breathing efficiency. Regular practice of these exercises can lead to clearer nasal passages, reduced inflammation, and a more balanced respiratory system.
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