The nose is one of the vital organs in our body, and the nose plays a crucial role in breathing. When the nose is blocked, it can cause various problems, from aggravated allergies to difficulty breathing. Fortunately, you can do many nasal breathing exercises to treat your sneezing, runny nose, and other nasal issues. However, you might not know how to start. There are so many different exercises that it can be overwhelming. This article lists the top best breathing exercises for improving your sinus.

Exhale, Inhale, Exhale


It is a simple way to open up the nasal passages. While exhaling, try to push air out of your nose from the top and down from the bottom of your nose. You are trying to expel as much air as possible with every exhale. Take a deeper breath as you inhale and exhale to take in that same amount of air again. The key to this exercise is to do it slowly if you feel tightness in your nose or have headaches during this exercise. This exercise can also be done wherever, anytime, and for 2–5 minutes.

Breathe Through Your Mouth

This exercise is similar to the first one because it pushes air out your nose. However, the air doesn’t come out as fast as breathing through your mouth when you breathe through your nose. Therefore, this exercise forces you to exhale out of your nose by breathing through your mouth. You will probably feel uncomfortable with this exercise, but it will get easier. Try doing this exercise just a couple of times.

Try Nasal Breathing

It is the most accessible breathing exercise on this list and can be done anywhere. All you want to do is inhale in and breathe out through your nose, but don’t suck or blow air into your nose. Instead, you should feel the air going into your lungs and then out of your nose while you inhale and exhale every few breaths. Please note that this is a rapid exercise, so you might have to do it a few times before getting used to it. Also, this is mild exercise, so it is not recommended for those with asthma or sinus infection that cause additional pressure on the head.

Breathe Through your Nose While Exhaling out of your Mouth

It is a little easier than the last exercise but still easy to do. Again, breathe in and out through your nose, but this time, perform the exercise while exhaling through your mouth. While you are exhaling, try to blow the air out of your mouth by pursing your lips like blowing on a whistle. It is another quick exercise, so you will probably have to do this a few times before being comfortable.

Exhale While Pressing your Tongue Against the Roof of Your Mouth

It is one of my favourite nasal breathing exercises because it’s so easy to do and feels great. The key to this nasal breathing exercise is to exhale while placing your tongue against the roof of your mouth, just behind the top teeth. After exhaling, hold that position for a few seconds before beginning again. Try doing this about 10–15 times for the best results. It is an excellent exercise to cure allergies, but it’s not recommended for those with sinusitis.

Try Nasal Breathing While Holding your Nose

This exercise is similar to the last one, but it can be challenging to hold your nose while exhaling. This exercise can help you control your airflow to manage your breath better. When performing other exercises or doing everyday activities. Hold your nose and inhale through your mouth as usual. Then push the air out again by insistent against the roof of your mouth with the tongue behind the top teeth. Repeat this about 10–15 times for the best results.

Respiratory Cycle Exercise

For this exercise, you must sit up straight, close your eyes and take a deep breath. As you exhale, try to force the air out through your nose by opening your mouth as wide as possible while allowing all the mood to go out of your nose. You can also try opening and closing your mouth while breathing in and out to alternating between opening and closing. This exercise is a little tricky, but it is suitable for relieving sinus pressure and congestion thanks to opening up nasal passages. This tip is simple but not easy to master.

Breathe in Through the Nose and Close your Eyes

This exercise is also known as “alternate nostril breathing” because you will breathe in through one nostril at a time. Again, you can do this anytime, anywhere, but staying calm and relaxed when performing this exercise is recommended. The key to alternate nostril breathing is breathing through the left nostril, then out of the right. Next, breathe in again through the right nostril, then exhale out of the left. Repeat about 5–10 times. The beauty of this nasal breathing exercise is that it also serves as a meditation technique because your mind will be focused on your breathing as you perform it.

Cold Water Intake

When they have trouble breathing, people have trouble because the sinuses are clogged up by all the mucus accumulated there. It is especially true if you have a cold or the flu. When you get a cold, your nasal passages are more prone to infection because your nasal passages are closer to the outside of your body and thus get infected more easily. Drinking cold water is a great way to relieve sinusitis because it will help open up nasal sinuses and improve breathing.


There are many nasal breathing exercises that you can do to relieve the effects of sinusitis. Each activity will provide its benefits and benefits. For example, some practices are more accessible to do than others. However, after a few days of performing nasal breathing exercises, your nose will be less congested, and you will be capable of breathing well.

Also Read: What is Niacinamide and What Benefits Does it Have on Your Skin?