Caution: 

• Not suitable for individuals who are pregnant

• Not for individual who has serious medical condition, should avoid prolonged breath-holding

• Not for individual who has anxiety or panic disorders, only hold the breath to your comfortable level

Technique: 

1. Breathe in and out through your nose

2. Block your nostrils with fingers to hold the breath

3. While holding your breath, gently nodding your head up and down for 5-20 head nods (or jogging until you feel medium to strong air hunger)

4. Release your fingers

5. Normal breath in and out through your nose as calmly as possible for 30-60 seconds

6. Repeat for 3 to 6 times

**To be effective, the breath hold must be at least 30 seconds, but not everyone will be able to do this. 

Caution:

• No tap water, distill water or boiled water only

• If you just had a nose surgery recently, consult your doctor first 

Technique: 

1. Prepare solution: Mix the prepackaged salt into the lukewarm distilled or boiled water

2. Position: Lean over the sink and title your head to one side

3. Rinse: Place the bottle spout in the upper nostril (the nostril that's closer to the ceiling), say the "K" sound to raise the tongue to the soft palate to prevent water coming out from the mouth

4. Flush: Gently squeeze the bottle, so it flows through the nasal passage and out the other nostril (the nostril that's closer to the sink)

5. Finish: Blow your nose gently

6. Repeat on the other side

Caution:

• Not for individual who has active nose bleeding

• Don't spray toward the septum as it can cause nose bleeding

Technique: 

1. Prepare: Wash your hands and gently blow yur nose to clear mucus or do the nasal rinse first

2. Prime: If it is a new bottle or not used in a while, shake the bottle, take off the cap, and spray into the air until a fine mist appears

3. Position: tilt your head slightly forward

4. Spray: Use your Left hand for the Right nostril, angling the tip of the bottle towards the outer wall of the nose (toward the ear)

5. Inhale: Spray while breathing in normally (do not sniff forcefully), repeat on other side of the nostril

6. Finish: Wipe the tip of the nozzle and replace the cap

OCT nasal spray:

• Xlear xylitol nasal spray

• Saline nasal spray

Technique: 

Place a small thin paper in between the upper and lower lip and and breath in and out through your nose without effort for a total of 3 minutes

*a small thin paper can be replaced with holding a small sip of water inside the mouth

Are you able to do it easily? 

Technique: 

1. Place 2 fingertips on your cheek , about 1-2 cm beside the nose

2. Gently pull the skin outward/laterally towards your ear (away from the nose) 

3. While holding, breathe in and out through your nose to check for improved airflow

4. Release and repeat on other side to compare result

*If your breathing feels significantly better and easier, wearing a nasal dilator at night might help with y0ur sleep at night

*If you have difficult breathing in through your nose, please consult with an ENT for further investigation 

Caution:

• Do not use on children under 5 years old

• Do not use when you are sick and have nasal congestion

• Do no use if you cannot breathe through your nose during the day

• Do not use if you are pregnant or have serious medical conditions, anxiety, panic disorders

Technique: 

Prepare: Tape the lips together for 1 hour during the day time, and if you're comfortable doing so, proceed to bed time

Position: 

1. Start off taping the corner of the mouth for a week, if the tape stays on in the morning, proceed to step #2

2.  Place the tape vertically on the middle of the upper and lower lip for a week, if the tape stays on in the morning, proceed to step #3

3. Place the tape horizontally to cover the entire upper and lower lips

Type of tapes:

• 3m micropore tape (full seal)

• Hypoallergenic mouth tape that has opening in the middle