How to Clear a Blocked Nose Naturally this Winter

Many of us get a stuffy nose in winter. Cold air, central heating and seasonal colds make nasal congestion common, which in turn pushes people toward mouth breathing, poorer sleep and less efficient oxygen use. Before reaching for sprays, there is a simple, non pharmaceutical technique used in breathwork training that can help open the nasal passages quickly by using your own breath. This nose unblocking exercise is used in Oxygen Advantage teaching and is a safe, effective first step for many people. youtube.com+1

Why it works — a bit more science

Two main physiological mechanisms explain why a brief, controlled breath hold with gentle movement often clears the nose.

1. A small rise in carbon dioxide relaxes nasal smooth muscle
   Holding the breath after a calm exhale raises carbon dioxide slightly in the local tissues and blood. Carbon dioxide acts as a metabolic signal that can relax smooth muscle and change vascular tone. In the nasal mucosa this relaxation helps the airway widen and reduces the feeling of congestion. Clinical work and practice guides for nose unblocking describe this temporary CO₂ effect as central to why the exercise quickly improves airflow. Buteyko Clinic International+1

2. Nasal nitric oxide helps open and protect the airway
   The nose and paranasal sinuses produce nitric oxide, a gas that supports local vasodilation, improves oxygen delivery and has antimicrobial and ciliary motility benefits. Encouraging calm nasal breathing and restoring airflow helps maintain nasal nitric oxide function, which supports clearer breathing and respiratory defence. There is a solid body of literature on the physiological role of nasal nitric oxide and its importance for airway health. PMC+1

There is also clinical evidence that controlled increases in nasal CO₂ can reduce symptoms in allergic rhinitis, which aligns with why a breath-hold based approach can help rhinitis or seasonal nasal congestion for some people. PubMed

Taken together, these mechanisms explain why the exercise is often fast acting and why it is useful to practice before bed, on waking or whenever congestion appears.

The nose unblocking exercise — exact steps

This is the method commonly taught in breathwork training and used in Oxygen Advantage practice. Follow these steps carefully and gently.

1. Sit upright on a straight backed chair with good posture and relaxed shoulders. Keep your mouth closed.

2. Normalise your breathing for a few breaths. Take a small, quiet breath in through the nose and a small, quiet breath out through the nose. If the nose is very blocked you can take a very small inhale through the corner of the mouth and exhale through the nose.

3. After exhaling, gently pinch both nostrils closed using your fingers and hold the breath. Keep the lips closed and relax the jaw.

4. While holding the breath, gently nod the head or sway the body forwards and backwards or side to side. The movement should be gentle and comfortable. Continue until you feel a moderate to strong urge to breathe. Do not force the hold beyond comfortable air hunger. Buteyko Clinic International+1

5. Release the nose and inhale gently through the nose. Keep the inhalation soft and controlled; avoid gasping or a forceful breath.

6. Rest with calm nasal breathing for about one minute or until you feel centred again.

7. Repeat the sequence 2 to 5 times as needed. Most people notice improved nasal airflow within two to five rounds. youtube.com+1

When and how to use it

• Use it before sleep or on waking when congestion is worst.
• Use it before exercise or anytime the nose feels stuffy.
• Keep the practice gentle. If you feel dizzy, excessively light headed, unwell, pregnant or have significant cardiovascular or respiratory disease, stop and consult your clinician. The method is widely used in breath training, but like any breath hold technique it is not suitable for everyone. Buteyko Clinic International

Why this helps your sleep and daytime energy

A clear nose makes nasal breathing easier overnight. Nasal breathing warms, humidifies and filters air and supports better oxygen delivery. Reducing mouth breathing can improve sleep quality, lower airway irritation and help you wake feeling more rested and energised. If blocked noses are a regular problem for you, this simple exercise is a practical, drug free tool to use anytime. PMC+1

Learn more in my Functional Breathing Workshop in February

If you would like to understand the breathing science behind these techniques and learn a full set of practices for better sleep, reduced congestion and improved breathing efficiency, join my Functional Breathing Workshop on Sunday 8th February. We will cover nasal breathing, carbon dioxide tolerance, breath biomechanics and practical daily tools you can use to feel calmer, clearer and more energised.