Practicing nasal breathing involves developing a habit of breathing through your nose instead of your mouth. Here is a step-by-step process to help you get started:

  1. Awareness and Mindfulness: Become aware of your breathing patterns throughout the day. Notice whether you tend to breathe through your nose or mouth. Bring mindfulness to your breath, focusing on the sensation of air entering and leaving your nostrils.
  2. Clear Nasal Passages: Ensure that your nasal passages are clear and unobstructed. Use saline nasal sprays, neti pots, or steam inhalation to relieve any congestion or irritants. This step is particularly important if you have allergies or sinus issues.
  3. Relax and Assume Good Posture: Sit or stand up straight with your shoulders relaxed. Allow your body to find a comfortable and aligned position. Good posture helps open up your airways and supports nasal breathing.
  4. Start with Restful Moments: Begin by practicing nasal breathing during calm and restful moments, such as when you wake up in the morning or before you go to bed at night. Lie down comfortably or sit in a relaxed position, and gently breathe in and out through your nose. Pay attention to the sensation of air flowing in and out, and maintain a slow and steady rhythm.
  5. Gradually Extend Nasal Breathing: As you become more comfortable with nasal breathing during restful moments, begin extending it to your daily activities. Throughout the day, remind yourself to breathe through your nose instead of your mouth. Be patient and allow yourself time to adjust to this new habit.
  6. Practice Nasal Breathing during Exercise: Incorporate nasal breathing into your physical activities, starting with low-intensity workouts. Focus on breathing solely through your nose, even if it feels challenging at first. Gradually increase the intensity of your workouts while maintaining nasal breathing. Remember to listen to your body and adjust the intensity as needed.
  7. Be Mindful of Mouth Breathing Triggers: Pay attention to situations or triggers that lead to mouth breathing, such as stress, exertion, or speaking for extended periods. Whenever you notice yourself mouth breathing, consciously switch back to nasal breathing.
  8. Develop Consistency: Consistency is key to developing the habit of nasal breathing. Practice nasal breathing as much as possible throughout the day, both during restful moments and daily activities. Over time, nasal breathing will become more natural and automatic.
  9. Support Your Sleep with Nasal Breathing: Prioritize nasal breathing during sleep. Use techniques such as taping your mouth or using chin straps to encourage nasal breathing throughout the night. Ensure your sleep environment is conducive to nasal breathing, such as using a supportive pillow and maintaining proper humidity levels.
  10. Seek Professional Guidance if Needed: If you have persistent difficulties or concerns regarding nasal breathing, consider seeking guidance from a healthcare professional or your Empower Sleep care team. They can provide personalized advice and address any underlying issues.

Remember, practicing nasal breathing is a gradual process that requires patience and consistency. With time and practice, you can cultivate the habit of breathing through your nose, reaping the many benefits it offers for your overall health and well-being.

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