Tips to strengthen your nasal health with simple exercises
What's the story
The nasal cavity is the unsung hero of our respiratory system, and the inferior turbinate is its rock star.
It plays a crucial role in warming, humidifying, and filtering the air we inhale.
However, allergies or structural problems can weaken it over time.
Fortunately, specific exercises can strengthen the inferior turbinate, enhancing nasal health.
This article explores five effective nasal exercises for that purpose.
Breathing basics
Breathing retraining for better airflow
Breathing retraining is all about retraining yourself to take slow, deep breaths through your nose instead of shallow ones through your mouth.
This helps clear congestion and strengthens the inferior turbinate by promoting proper airflow and reducing inflammation.
Try for sessions of five to 10 minutes at least twice a day to gradually see improvements in your nasal breathing.
Humming harmony
Humming to increase nitric oxide production
Turns out, humming is not only a fun pastime but also great for your nose!
It boosts nitric oxide production in your sinuses, which is both a powerful germ-killer and a vasodilator i.e. it helps widen blood vessels.
Higher levels of nitric oxide can also improve oxygenation in your body.
By humming a few minutes every day, you can exercise your nose and strengthen your inferior turbinate function.
Clearing pathways
Nasal irrigation as a supportive practice
Nasal irrigation with a saline solution is a beneficial practice that complements nasal exercises.
It helps remove allergens and irritants from the nasal passages, minimizes turbinate swelling, and improves their function by eliminating obstructions that disrupt proper airflow.
For best results, experts recommend daily irrigation using a neti pot or comparable device to maintain a clean and healthy nasal cavity.
Yoga breathwork
Yoga poses to enhance breathing efficiency
Practicing specific yoga poses, particularly those focusing on breath control such as pranayama techniques, can greatly improve inferior turbinate function.
These exercises promote deep diaphragmatic breathing, which in turn strengthens respiratory muscles and enhances airflow through the nose.
By including yoga in your routine three to four times a week, you can experience significant improvements in your nasal health.
Resistance training
Resistance breathing exercises for turbinate health
Resistance breathing exercises involve gently pinching the nostrils with fingers or using nasal strips to create a slight resistance during inhalation or exhalation.
This technique strengthens the breathing muscles and improves airflow dynamics within the nasal passages, positively impacting inferior turbinate function.
Practicing daily for a few weeks can significantly improve respiratory muscle endurance and overall nasal health.