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I trust this video demonstrating the nose clearing techniques is easy to understand and helpful. While the video is from a children's class, the very same techniques are for use by adults.

Breathing through your nose is one of the most important things you can do for you, or your child's, health.

The rewards of breathing through your nose are many including less colds, improved asthma control, better oral health, less snoring and sleep apnea, better facial growth and less orthodontic problems. 

Practice the breath hold techniques once or twice per day and also whenever your nose feels blocked or stuffy. Try as best you can to breathe through your nose most of the time, including during exercise and sleep.

In the first few days of nasal breathing you may feel as if you are not getting enough air but persevere and it will get easier,  the more you use your nose the better it works.

I've personally seen hundreds of adults and children learn to clear their noses using these techniques.

Wishing you good health and easy breathing


Summary of Techniques Demonstrated on the Video  

 1. Just Breathe Through Your Nose. The first rule is to breathe through your nose as often as you can. Make an effort not to open your mouth unless it's to eat or talk.  After persisting with this for a few days it gets easier and easier to breath through your nose and mouth breathing can actually start to seem strange.

2.  Repeated Short Breath Holds (Buteyko-Control Pause) The second technique is to do about 3-5 short breath holds in succession. Each short breath hold makes the nose clear a little more if you make sure that you keep your mouth closed between breath holds. The instruction is:  

"Breath in through your nose and then out through your nose holding your breath until you feel the first urge to breathe. When you feel the urge to breathe,  take a breath but make sure its through your nose, keeping your mouth closed. Then keep breathing through your nose until you feel ready to do it again (about 1 minute or so)"

Repeat 3-5 times.

3. Single Long Breath Hold (Buteyko-Maximum Pause). If the nose is still not clearing or if there is not enough time to do multiple short breath holds you can do a single long breath hold where the breath is held as long as possible.  The instruction is:

"Breath in through your nose and then out through your nose then hold your breath as long as you can. As the urge to breathe gets stronger distract yourself by moving your body (foward and backward) or by nodding your head (up and down) and when you finally do take a breath make sure it is through your nose". 

Now just keep your mouth closed and keep breathing through your nose.

4. Walking Breath Hold (Buteyko-Steps)- This technique like the single long breath hold requires that you hold your breath (after gentle exhalation) as long as you can. The difference is that instead of sitting you will be walking. With children you can count the number of steps. This seems to motivate them to go as long as they can. Again, you must take your recovery breaths through your nose, not your mouth.