Breathe Better Through Your Nose

Breathing through the nose is a struggle, for many chronic mouth breathers if not impossible. They’ll also have a variety of other health-related conditions such as dry mouth, snoring, fatigue, and poor sleep, and so is their quality of life diminished.

Frequently Asked Questions

  1. Start by taking both your index fingers and press them beside your nostrils on your cheek. Lift the cheek skin upwards and sideways, while firmly pressing on your cheeks, pointing towards the outer corners of your eyes. Now take a deep breath in. Can you breathe much better through your nose? Let go and try it again. If this helped you, you may benefit from using nasal dilator strips at night. The adhesives on these devices may not be strong enough or sometimes even be an irritation to the skin. You can find various internal dilators over the counter for another way to treat this condition.
  2. You can try to use nasal saline sprays. You can just use the simple spray bottles to mix your own recipe (one cup of lukewarm water and 1/2 teaspoon of sea salt or kosher salt with a pinch of baking soda). Another popular variation is to pour salt water into your nose and sinuses something called a Nedi-pot, which uses gravity. Whatever method you use, you’ll have to do it frequently to get maximum results.
  3. It’s better not to eat anything within three hours of going to bed. If there’s still food or juices lingering in your stomach when you go to bed, these juices can leak up into your nose, causing inflammation and swelling it can also leak up passively into your throat and prevent a good night’s sleep. Many people also stops breathing once in a while, this creates a vacuum effect in the throat which actively suctions up your stomach juices into your throat and nose.
  4. Avoid drinking alcohol close to bedtime. To aggravate the process alcohol relaxes your throat muscles as you sleep and it also irritates the stomach.
  5. Allergies can also be something in your bedroom. Many people are allergic to dust or moulds and to harbour these allergens you’ll have carpeting, or an area rug. Wash your bed sheet in hot water to lessen these allergies.
  6. Go exercise more often, especially outdoors. You’re also exercising the nervous system in your nose. This allows you to breathe better through your nose because vigorous physical activity activates your sympathetic nervous system, and this constricts the blood vessels that supply your nasal turbinates. 
Sharon Izak Elaine Chat staff