Caution

• Not suitable for individuals who are pregnant.

• Individuals with serious medical conditions should avoid prolonged breath-holding unless cleared by their healthcare provider.

• Individuals with anxiety or panic disorders should only hold their breath to a comfortable level.

Technique

1. Breathe Through Your Nose:  take calm breaths in and out through your nose

2. Hold Your Breath: Gently pinch your nostrils closed with your fingers after an exhale to hold your breath.

3. Create Gentle Air Hunger: While holding your breath, gently nod your head up and down for 5–20 nods.

Alternative: You may walk or jog lightly until you feel a medium to strong sense of air hunger.

4. Release: Release your fingers and resume breathing calmly through your nose.

5. Recover: Continue calm nasal breathing for 30–60 seconds.

6. Repeat: Repeat the exercise 3–6 times.

Important Note

• For this technique to be effective, the breath hold typically needs to last at least 30 seconds. However, not everyone will be able to achieve this comfortably, and you should never force the breath hold beyond your tolerance level.

Caution

• Do not use tap water. Use distilled, sterile, or previously boiled water only.

• Do not overuse nasal rinses. Perform them only when there is nasal obstruction from mucus buildup.

• If your nose is already open and clear, use the nasal spray instead.

• If you recently had nasal surgery, consult your physician before performing a nasal rinse.

Technique

1. Prepare the Solution: Mix the prepackaged saline packet with lukewarm distilled, sterile, or previously boiled water

2. Position: Lean over a sink and tilt your head slightly to one side, Place the bottle spout into the upper nostril (the nostril closer to the ceiling)

3. Rinse: While rinsing, make the “K” sound to elevate the back of the tongue toward the soft palate. This helps prevent water from flowing into the mouth

Proper bottle placement matters

4. Flush: Gently squeeze the bottle so the solution flows through the nasal passage and exits through the opposite nostril (the nostril closer to the sink)

5. Finish: Gently blow your nose

6. Repeat: Repeat the process on the other side

Additional Notes

• Nasal hygiene may need to be performed consistently for up to 3 weeks to help fully clear the nasal passages.

• If you are still unable to achieve comfortable nasal breathing after 3 weeks, consult an ENT for further evaluation.

Caution

• Do not use nasal spray if you have active nose bleeding.

• Avoid spraying toward the nasal septum (the center wall of the nose), as this may increase the risk of nose bleeding.

Technique

1. Prepare: Wash your hands and gently blow your nose to clear mucus.

Optional: Perform a nasal rinse beforehand if needed.

2. Prime the Spray: If using a new bottle or one that has not been used recently:

• Shake the bottle

• Remove the cap

• 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 and your right hand for the left nostril. Angle the tip of the bottle toward the outer wall of the nose (toward the ear), not toward the septum.

5. Inhale: Spray while breathing in gently through your nose and Do not sniff forcefully. Repeat on the other side.

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

Over-the-Counter (OTC) Nasal Spray Options

• Xlear xylitol nasal spray

• Saline nasal spray

Technique

Place a small, thin piece of paper between your upper and lower lips and breathe in and out through your nose for a total of 3 minutes.

Alternative: Instead of paper, you may hold a small sip of water inside your mouth during the test.

Observe the Following During the Test

• Is nasal breathing easy or difficult?

• Are your orofacial muscles (cheeks, lips, chin, neck) relaxed, or do they appear overactive/strained?

• Are your teeth lightly apart or tightly clenched together?

• Is your tongue resting on the roof of your mouth, or is it pushing against your front teeth?

Important Notes

• If you have difficulty breathing through your nose, consult an ENT for further evaluation.

• If you are able to breathe through your nose but require muscular compensation, myofunctional therapy may be beneficial.

Technique

1. Finger Placement: Place two fingertips on your cheek approximately 1–2 cm beside your nose.

2. Gentle Lateral Pull: Gently pull the skin outward toward your ear (away from the nose).

3. Assess Airflow: While holding this position, breathe in and out through your nose and notice whether airflow improves.

4. Compare Sides: Release and repeat on the other side to compare results.

Important Notes

• If your breathing feels significantly easier during this maneuver, using a nasal dilator at night may help improve nighttime breathing and sleep quality.

• If you continue to have difficulty breathing through your nose, consult an ENT for further evaluation.

Caution

• Do not use on children under 5 years old.

• Do not force children to use mouth tape if they are unwilling.

• Do not use when you are sick or experiencing nasal congestion.

• Do not use if you have an upset stomach or after consuming alcohol.

• Do not use if you are unable to breathe comfortably through your nose during the daytime.

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

• Do not use in combination with sedative or narcotic medications.

Technique

1. Preparation: Begin by taping your lips together for at least 1 hour during the daytime. If you are comfortable and able to breathe well through your nose, you may proceed to nighttime use.

2. Progression

Step 1: Corner Taping

Place a small piece of tape at the corner of the mouth for 1 week.

If the tape remains on through the night and you are comfortable, proceed to Step 2.

Step 2: Vertical Taping

Place the tape vertically across the center of the upper and lower lips for 1 week.

If the tape remains on through the night and you are comfortable, proceed to Step 3.

Step 3: Full Horizontal Taping

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

Types of Tape

• 3M Micropore tape (full seal)

• Hypoallergenic mouth tape with a breathing opening in the center