- Updated on October 13, 2020
How to Clear Stuffy Nose in 1 Min (Easy Breathing Exercise)
This simple breathing exercise (how to clear stuffy nose or get rid of nasal congestion) was developed by Russian doctors practicing the Buteyko breathing method. Around 200 physicians taught this home remedy to their patients with blocked noses.
Over 85% of the people who tried this natural treatment could make their clear stuffy nose in less than 1 minute if they followed the instructions correctly. This remedy has been tested on more than 50,000 people.
Why stuffy nose problem is so common?
Numerous medical studies have shown that modern people or “normal subjects” breathe about two times more air than what is considered the norm. Hence, overbreathing and a lack of CO2 further constrict blood vessels and airways. In addition, hypocapnia (CO2 deficiency) creates tissue hypoxia (low body-oxygen content), and this suppresses the immune system. As a result, your sinuses become the breeding ground for bacteria, viruses, fungi, and other pathogens. It has been shown in Buteyko’s research that the reason that one’s nose gets blocked or stuffy is due to a CO2 deficiency that in turn is caused by breathing too much.
Instructions: How to Clear Stuffy Nose in 1 Min
Sit down and after your usual exhalation, pinch your nose to hold your breath, while nodding your head up and down. Hold your breath as long as possible but remember to breathe only through your nose when you later release your nose to make an inhalation. When you get a strong desire to breathe, release the nose and take a small gentle inhalation (not as much as you want). Then, for the exhalation just relax your body muscles.
For your next breath in, take a small inhale, and relax for the exhale. Your goal is to breathe less air than before this breathing exercise, but with total relaxation of all body muscles. Hence, you are going to have an air hunger or the desire to breathe more for about 1-2 minutes.
How to sleep with a stuffy nose
You can fall asleep faster while by applying the same breathing remedy. Yes, the same exercise helps to get to sleep fast.
In less than 1 or, maximum, 2 minutes you will notice that your stuffy nose gets clear. Your next goal is to continue this reduced breathing, to clear stuffy nose all the time.
Most likely, the nose will get blocked later (e.g., at night during sleep). If it does happen, you will need to learn the technique that is called “mouth taping”. Search this website for the manual that is called “How to maintain nasal breathing 24/7” or see the Resources below.
This extremely popular YouTube video “How to Get Rid of a Stuffy Nose” (clear stuffy nose in 40 seconds) explains this breathing exercise.
How does it help to get rid of a clear stuffy nose?
How does it work? When you hold your breath and do some physical movements (nodding your head or walking, but with the nose pinched), your airways, lungs, blood-and-body cells, including the stuffy nose, accumulate more carbon dioxide. CO2 is the most powerful known vasodilator and dilator of all tubular layers of smooth muscles, including those in the sinuses, bronchi, and bronchioles. As a result, airways dilate and this leads to quick relief of nasal congestion. Additional effects are due to the dilation of arteries and arterioles when arterial CO2 is increased. CO2-induced vasodilation improves blood-and-oxygen supply to your stuffy nose (see CO2-related links for clinical studies).
Both of these mechanisms, vasodilation, and dilation of airways, have physiological similarities since the expansion mechanism is based on the relaxation of all smooth muscles of the human body due to the higher CO2 content in the arterial blood.
The permanent solution to have clear stuffy nose 24/7
The solution to all these airway-constriction problems is to increase your body CO2-and-oxygen content 24/7 by reducing your breathing. There is a simple body-oxygen test that provides the criterion (a number for you to achieve) for a clear nose, more energy, better sleep, etc… It is provided right here below.
If your score is higher than 20 seconds on this body-oxygen test (a special breath holding time test), your nose will be clear all the time. If your body oxygen level drops below 20 s (e.g., after meals, due to mouth breathing, supine sleep, allergies, during night sleep, etc.), you will start to mouth breathe (causing the advance of pathogens, constriction of airways, and other effects of the overbreathing) and will again need to clear stuffy nose of its extra mucus.
In order to achieve a good body-oxygen level, you have to change your automatic breathing pattern. You need to make it slower and lighter (have easier breathing, in contrast to the heavy breathing that you likely have now). This goal can be achieved if you practice breathing exercises and follow a natural lifestyle for higher body-oxygen content.
Stuffy Nose Natural Remedy – The same breathing exercise is explained on YouTube
How to Unblock a Nose in 2-3 Minutes Using Breathing Exercise – Steps Exercise – walking with breath-holding, or another version of the breath-holding exercise
Mouth vs. Nose Breathing: Medical review of main physiological effects
How to Tape Mouth at Night or mouth-taping technique to prevent mouth breathing during sleep
Best Sleeping Position Medical Research Summary.
Or go back to Symptoms
Below are authentic comments, questions, and testimonials from the same page on the old PHP site before we converted it to WordPress.
On 2019-02-21T04:13:11, Anonymous wrote:
O_O OMG this works
On 2018-04-13T05:25:36, Anonymous wrote:
It didn’t work for me. I can’t hold my breath long and when I try to breathe through my nose, all that happens is about comes out and I have to start feeling for air before I feel like I’m doing
On 2018-04-10T04:04:32, Dana wrote:
It really works like magic
On 2018-02-04T07:20:26, Archana wrote:
This is awesome. Thank you so much!
On 2018-01-26T16:11:21, R paul wrote:
It is working…WONDERFUL!!!!!
On 2017-11-12T07:56:12, jann wrote:
It works! Woo HOO!
On 2017-10-27T18:08:54, Anisa wrote:
It actually works
On 2017-06-10T07:53:42, Paulo Oliveira wrote:
This is sorcery!
On 2017-04-04T06:53:45, James wrote:
This is a big deal for me! I thought I couldn’t breathe through my nose because it was dry or I was dehydrated so it would keep pounding water lol. At first, it didn’t work as well because I inhaled like you would before going underwater, but instead, you exhale. Secondly, I thought I should walk 25-30 steps and sit down and inhale. However, I’m in pretty good cardio shape and I realized that you need to push it to your limit like your a kid trying to hold their breath underwater. So then once I exhaled and walked closer to 60 steps, boom I could breathe through my nose like magic after I was completely stuffed! push yourself hard before you take that first breath and you will get the best result. It is cool to know that if the issue of being stuffed returns, I now know why overbreathing) and how to correct it. This is very reassuring, I have experienced some anxiety related to breathing and this is extremely liberating and empowering to understand! Thanks for sharing this!
On 2017-02-23T13:50:07, Rohit wrote:
I cannot thank you enough to relieve me of this longstanding respiration problem I’ve had for over 2 years now. This is an excellent example of how we tend to overcomplicate things that are pretty simple in life. I followed this technique from (https://www.reddit.com/r/explainlikeimfive/comments/1xwrup/eli5why_does_my_nose_stuff_up_when_i_sitlay_down/) to this post and it was as if I’ve cured myself of an incurable disease without any medication etc. The doctors prescribed allergy medication, nasal sprays, etc. and I tried neti pot irrigation, nasal inhalers, etc. over months/years which only suppressed the irritation a bit for a very short duration with some side effects too, and then it was back again. Since this was not the standard “disease”, I didn’t pursue it with the doctors further considering the treatment didn’t seem to help much making my more dependent on steroids. The symptoms varied with seasons and times of the day but were always around. Not having a good sound sleep impacted my work and life overall as I felt low in energy and not in my best form. Worse was not being able to have a good conversation or be an active participant in meetings with this blocked out the nose. This is a sincere thank you from the bottom of my heart and I hope this continues to help others who might be suffering from a similar problem.
It’s been two weeks that I started with this breathing technique and am full of energy now as I can breathe normally again instead of breathing with my mouth. I don’t even have to follow the technique as the normal nose breathing is back now. A good night’s sleep feels priceless compared to waking up multiple times in the past due to a fully blocked nose or a dried-out mouth/throat.
Thank you again.
On 2017-01-09T12:16:11, Anonymous wrote:
It really works.
On 2016-10-29T07:46:37, Chantal wrote:
Incredible, my muzzy head has shifted too.
On 2016-10-21T20:26:03, Anonymous wrote:
Excellent, nose is almost clear after only a few minutes
On 2016-10-21T00:07:52, Bo wrote:
This works! Believe me. I just cried so much that I couldn’t breathe anymore as my nose is so clogged. When I tried this, my nose cleared up. Thank you!
On 2016-07-05T00:58:35, Chris wrote:
I used the walking method instead of the head nod, took about 30 seconds.
On 2016-06-06T19:35:24, Suren wrote:
It is awesome..it works indeed…
On 2016-02-28T16:59:57, Anonymous wrote:
it works, as a clinician, I am happy to hear this. Nasal polyps, sleep with allergy-proof/bed bug proof bed and box spring covers, pillow covers, and still have stuffy nose x 40 yrs. thank you!! and no meds! no drugs! no surgery!
On 2016-01-31T15:49:51, amber wrote:
I can’t believe it really works……..oh my god now i can sleep without any tension……
On 2016-01-30T16:07:02, Yoli wrote:
I tried it and it relives my breathing, thanks ????
On 2015-09-22T23:45:21, Kay wrote:
It actually worked……
On 2015-08-21T19:01:33, Anonymous wrote:
On 2015-06-03T08:38:12, Artour Rakhimov (mod) wrote:
Thanks. To stop coughing, we use a similar exercise https://normalbreathing.com/stop-cough-at-night.php
On 2015-06-02T17:58:33, Parul wrote:
It worked fantastic and outstanding, I’d like to know how to stop non stop coughing, what to do about that, I have tried everything, I even take, medicine for that, still I am still coughing. Please let me know about that.
On 2015-05-20T07:33:45, Kerry wrote:
I love this website. I have picked up so many good effective tips that I can take through life with me and keep me healthy. I too tried this and was amazed at how quickly this worked. Give me a natural cure over medicine any day of the week. Thank you very much once again.
On 2015-05-05T02:29:02, Sabrina wrote:
that was the most effective way I’ve ever tried.
On 2015-04-05T07:48:27, Anonymous wrote:
On 2015-03-18T07:32:26, Artour Rakhimov (mod) wrote:
Maybe your breathing became heavier. Then it could be harder to unblock the nose.
On 2015-03-14T13:13:03, christian wrote:
I did the one where you close your nose. I did it so many times in my past that for some reason it doesn’t work anymore. I’m just trying to unclog my left nostril. Lol.
On 2015-02-16T15:24:01, Artour Rakhimov (mod) wrote:
Then you probably need a breathing device: Frolov or DIY: Then you can practice breathwork through the mouth.
On 2015-02-15T20:51:18, Bern wrote:
How can this work if my nose is so stuffed up I can’t get any air in?
On 2015-02-13T04:28:20, Anonymous wrote:
Wow, that actually helped!
On 2015-01-26T04:20:09, Ash wrote:
Thanks for this great article!
On 2014-11-23T21:55:04, Elaine wrote:
It worked!!!! Own I’m flabbergasted!
On 2014-07-07T03:33:22, cassie wrote:
OMG, IT WORKED TY!!!!! AND MY NOSE IS A LITTLE STUFFY 😀
On 2014-06-01T03:48:20, Sabrina wrote:
I don’t have a stuffy nose anymore!!
On 2014-04-06T05:03:03, Anonymous wrote:
I didn’t think this was going to work but it did!
On 2013-12-08T05:39:51, Artour (mod) wrote:
Get higher CPs asap and avoid triggers. Use garlic juice solution and yogurt to repopulate the sinuses in cases of infections.
On 2013-12-06T04:39:13, AH wrote:
Hello Artour. I have asthma and allergies. Something I’ve noticed is when I go from a warm environment to a cold environment, my nose gets stuffy. I try reduced breathing in the colder environment but my nose never gets totally clear. What is the cause of this and how can I solve this problem? Keep up the good work
On 2013-09-28T08:01:19, Anonymous wrote:
WOW! I am surprised! When I try things like this, it takes me a couple of times to master it, but the results on this were incredible! Thank you! <3
I keep getting stuffy noses when I go to bed, which causes me to breath through my mouth, and i end up with a dried-up mouth and cracked lips in the morning, thank you so much again!>
On 2013-09-24T02:52:13, Anonymous wrote:
Thank you so much 😀
On 2013-09-19T22:24:46, anonymous wrote:
It works tyvm
On 2013-09-11T15:09:15, Anonymous wrote:
Thank you so much
On 2013-09-08T05:48:19, Styles wrote:
I’m really surprised how much this worked thanks so much!
On 2013-07-05T06:18:31, Kyle wrote:
Oh my god, thank you guys Soooooo much had been struggling tho breath through my nose for about an hour at 2 AM and tried this, it worked wonders, thank you. 🙂
On 2013-05-18T21:58:01, Kevin wrote:
I suffered from allergies since I was young and I believe when a person experiences something stressful or traumatic that the pattern of breathing can change causing hyperventilation breathing that once learned is hard to go back to normal breathing. It does take a lot of concentration and time to get back to more relaxed breathing. After 26 years of a year-round runny or stuffy nose, I finally through away my allergy pills and nasal decongestion spray!! I’m very thankful for the info from this website! I’ll spread the word!
On 2013-05-13T04:32:06, Name wrote:
I already could breathe through my left nostril but I need help on my right nostril. Any suggestions?
On 2013-05-09T03:30:07, daffodil wrote:
It works for me
On 2013-04-28T20:52:17, Artour (mod) wrote:
With physical activity, it works much faster. Most people are ok with it. But the above version and below versions are fine too. Thanks.
On 2013-04-28T17:58:59, Jiji wrote:
It works, but you need to be patient.
Breathe out, then pinch your noses, bob head up and down, then breathe in gently through your nose. You’ll have at least partially unblocked your nose, and keep breathing in and out gently through your nose for at least 2 minutes so you better be sitting and not doing any physical activity.
On 2013-04-26T20:53:01, Artour (mod) wrote:
It all depends on you and your CO2 levels in the lungs.
On 2013-04-26T12:33:05, Daxel wrote:
This worked really well.. for 10 seconds! Then my nose blocked up again :
On 2013-03-22T22:43:16, Fake bob wrote:
Well, still didn’t help. Now I can’t breathe out through my left nostril.
On 2013-03-22T22:39:46, Fake bob wrote:
Didn’t help! Or should I try again……. I’ll keep trying
On 2013-03-16T06:34:40, Anonymous wrote:
On 2013-03-08T04:07:03, Hadi the Bart wrote:
Holy love that was amazing! Must spread this around!
On 2013-03-08T01:13:49, Dakota wrote:
OMG THANK YOU SO MUCH I LOVE YOU GUYS AND GIRLS THIS HELP ME SO MUCH I CAN BREATH AGAIN
On 2013-03-07T18:09:14, Anonymous wrote:
Holy love. Mind-blown.
On 2013-03-07T17:39:36, Artour (mod) wrote:
Ideally, exactly as on the graph above a blue line is your new breathing pattern), with light air hunger.
On 2013-03-06T14:41:37, Aadat wrote:
It works temporarily. Can someone tell me how to breathe after the last step?
On 2013-03-05T00:35:39, Sean wrote:
The greatest technique, alive, worked in seconds
On 2013-03-03T08:49:47, Julia wrote:
1. Breath out
2. Pinch your nose
3. Don’t breath in for as long as you can
4. When you need to breathe out of your nose tiny like a mouse
On 2013-02-28T04:01:41, Sleepless in Jacksonville wrote:
Ok, thank you so much it worked and now I can sleep this is a lifesaver thank you. 🙂
On 2013-02-27T14:34:15, Artour (mod) wrote:
1. Hold breath while nodding your head.
2. Start breathing, but little and only through the nose. Breathe as little as a mouse for the next 1 minute.
On 2013-02-27T05:02:29, Sleepless in Jacksonville wrote:
The steps are a little hard to understand but then again I’m 13 if somebody could plz restate the steps in baby language.
On 2013-02-21T03:35:38, Anonymous wrote:
Thank you sooooo much! My nose gets clogged up every year around this time finally found a solution! Thanks!
On 2013-02-19T04:24:25, David wrote:
Oh lord, I have hade a clogged up nose for 3 days thanks so much man it works like a charm!
On 2013-02-14T13:18:54, Anonymous wrote:
This is amazing
On 2013-02-14T05:05:38, larry wrote:
This trick really works
On 2013-02-14T04:36:52, Anonymous wrote:
Holy love. I love you. Thank you so freaking much! I’ve had a clogged nose for a week straight, my mouth felt so dry all the time!! this literally cleared it up in a few seconds actually. <3333 i can sleep in peace. 😀
On 2013-02-11T15:43:55, Anonymous wrote:
THANK YOU SOOO MUCH! it fixed my blocked nose 😀 😀 xxx
On 2013-02-08T19:03:49, CC wrote:
Wow, It actually worked! I’ve been having a really bad blocked nose. So I Googled it, and I’m so happy I went to this page, this is genius!!!
On 2013-02-01T18:08:48, Anonymous wrote:
Last night, I had to keep my mouth open to breathe and it was really uncomfortable, but then I had the sense to Google it and it came up with this website! Thanks 🙂
On 2013-02-01T10:32:43, Anonymous wrote:
I can’t believe how well this works
On 2013-02-01T03:45:04, Amazing wrote:
On 2013-01-31T02:08:08, Emily wrote:
On 2013-01-29T21:40:10, Khanh wrote:
Thank you thank you thank you!!! My blocked nose had been bothered me for 3 days until I found this page!!
On 2013-01-26T08:37:59, Chuck wrote:
I was literally on the verge of tears trying to fall asleep but I couldn’t breathe due to a stuffy nose then I came here….incredible. Thank you so much.
On 2013-01-18T00:14:13, cara wrote:
Omg this works! Taken a few goes but my nose is much better
On 2013-01-15T23:44:36, Jinah wrote:
It cleared, but I still have some “boogers” in my nose. Then it came back -.-
On 2013-01-13T12:59:21, Edith wrote:
Thank you so much!! I didn’t think it was going to actually work!!!
On 2013-01-13T10:30:48, Jim wrote:
Whoever posted this page should get an award!!!
On 2013-01-11T20:53:31, Stephen wrote:
It works!!! Thanks so much.
On 2013-01-05T15:05:42, Anonymous wrote:
Thank you. I spent years buying sprays and drops to help clear my blocked nose and managed to have improvement with these guides within a minute if trying the steps. Thanks.
On 2012-12-31T03:05:38, Jenny wrote:
This has been the best thing I’ve seen so far! Thank you!!!!
On 2012-12-30T19:06:34, Norious wrote:
Thank you for posting this on the internet. This has been a Godsend.
On 2012-12-19T08:19:43, Joey Flame wrote:
Thanks SO Much! i Get stuffy noses As Often as I wake up in the morning
And this has really helped my problem, slowly my Stuffy Nose frequency has been going down dramatically
Usually, I just sit back with a box of tissues but boy was I wrong!
THANKS YOU A MILLION
On 2012-12-13T12:25:43, Artour (mod) wrote:
You got light-headed because you hyperventilated. You need to do the opposite thing: breathe less air.