The ability to breathe properly through your nose is not shared by everyone. Many people have difficulty getting enough air through the nose and breathe primarily through the mouth. Mouth breathing can cause problems such as snoring, dry mouth, sleep problems and fatigue, says Med Help. Issues like a crooked nasal septum, allergies or weak, flimsy nostrils can make nose breathing a challenge. Following a few tips can help you breathe easier through your nose.
Step 1
Wear nasal dilator strips. Apply a strip on the outside of the bridge of your nose, a little higher than half way up. An adhesive holds the strip in place, and the strip itself is flexible and acts like a spring to pull your nasal passage open. Experiment with different positions on your nose to see if dilator strips will work for you.
Step 2
Apply a nasal saline spray into your nostrils to help clear out mucous and act as a mild decongestant, advises Med Help. Obtain an over-the-counter spray, or mix ½ tsp. of sea salt and a pinch of baking soda in 1 cup of lukewarm water and add it to a fine-mist spray bottle.
Step 3
Don't eat for at least three hours before you go to bed. Eating too soon before bed can cause gastric juices to leak into your nose as you sleep, causing swelling.
Step 4
Wash your bedsheets often, in the hottest water possible, to deter allergens like dust that might interfere with your breathing.
Step 5
Practice breathing techniques to clear a stuffy nose. Breathe three breaths lightly through your nose, then hold your breath after the third, says the Snoring Solutions that Work website. Hold your breath for as long as possible, then breathe in gently through the nose again like normal.
