All of your breathing should only be through your nose. Do not breathe through your mouth. Nature has provided us with a wonderful instrument, our nose, to help make our breathing more regular, ﬁlter incoming air and help retain moisture in the body. Many humans sleep, walk, rest and work with their mouth open, as if their nose is nothing more than an ornament!
Mouth breathing generates chaotic and upper chest breathing that stimulates the sympathetic nervous system. On the other hand, nasal breathing and correct posture help promote regular and diaphragmatic breathing, thus generating calmness. Just watch a healthy baby breathe for an example of good breathing.
- If your CP is less than 10 seconds, then refrain from holding your breath for too long.
- Your nose gets blocked as a result of breathing too much. Blood vessels become inﬂamed and larger amounts of mucus are secreted, making breathing through your nose more difﬁcult.
- A vicious circle ensues because, as your nose becomes blocked, you switch to mouth breathing. This involves an even greater loss of CO2, resulting in even more congestion.
- The following exercise is very effective for decongesting your nose in just a few minutes.
• Sit up straight.
• Take a small breath in through your nose if possible, and a small breath out. If your nose is quite blocked, take a tiny breath in through the corner of your mouth.
• Pinch your nose with your ﬁngers and hold your breath. Keep your mouth closed.
• Gently nod your head or sway your body until you feel that you cannot hold your breath any longer. Hold your nose until you feel a strong desire to breathe.
• When you need to inhale, let go of your nose and breathe gently through it, in and out, with your mouth closed.
• Calm your breathing as soon as possible.
If your nose does not become totally unblocked, wait about 30 seconds until your breathing has recovered before performing this exercise again. You will need to do this exercise a number of times before your nose is completely unblocked. Doing this exercise many times will unblock your nose. You might also feel warm and more alert given the dilatation of your blood vessels. This exercise is also useful for shifting mucus from the airways and for removing constipation. To remove constipation, perform this breath hold exercise many times while sitting on the loo!
A low CP indicates that you are breathing big, and your nose will become blocked again. Your nose will remain clear only when your morning CP is over 20 seconds. Perform this exercise each time that your nose becomes blocked. Even if you have a cold, make sure to breathe through your nose. You might think that you cannot clear your nose when you have a heavy cold, but you can. If you do have a head cold, close your mouth and reduce your breathing throughout the day. Your nostrils are smaller and thus create more resistance than breathing through your mouth. As a result, you may feel that you are not getting enough air. This sensation will last for a short time. In a few days, your respiratory centre will become accustomed to the more correct volume that you are breathing.
Whatever you do, keep your mouth closed. Your body may begin to play tricks and convince you to breathe more by inducing yawning, sighing, regular snifﬁng or the odd mouth breath. Do not increase your breathing at this point. When you feel a need to breathe big arises, for example during a sigh, swallow immediately. If you need to yawn, avoid taking the big breath that accompanies a yawn. Instead, stiﬂe the yawn by keeping your mouth closed or by swallowing.
It takes just a few days for a habitual mouth breather to change into a permanent nasal breather. Increased observation of your breathing and practicing to breathe less are important elements to making this change. Nasal breathing should be enshrined at all times and during every activity. Remember that when you mouth breathe for periods of time, you are reducing oxygenation of your brain!