Difficulty Breathing Through the Nose: 10 Solutions

Nasal breathing is essential for achieving good sleep quality and preventing respiratory issues such as sleep apnea. By breathing through the nose, inhaled air is better conditioned and humidified, facilitating more stable and continuous breathing during sleep.

The consequences of poor nasal breathing include fatigue, snoring, and a decline in quality of life. If you're experiencing difficulty breathing through your nose, this article will explore 10 effective solutions to help you improve nasal breathing and avoid mouth breathing, especially during sleep.

Common Causes of Difficulty Breathing Through the Nose

Most cases of nasal breathing difficulty are linked to the following causes:

• Obstruction of the nasal airways:
  Viral infections like colds and the flu are among the most common causes of nasal congestion.
• Seasonal allergies like hay fever or general allergies.
• Sinusitis: Infected or inflamed sinuses lead to nasal congestion, often accompanied by facial pain and thick discharge.
• Nasal polyps: These non-cancerous growths in the nasal passages or sinuses can block the airways.
• Deviated nasal septum: A misaligned septum can partially block one nostril, causing nasal congestion on one side.
• Environmental factors: Dry air, pollution, tobacco smoke, and chemical irritants can inflame the nasal mucosa and cause temporary or chronic congestion.
• Prolonged mouth breathing habits: Continuous mouth breathing is not normal and may indicate an underlying issue, such as nasal congestion, allergies, or sleep apnea.

These conditions warrant medical attention. Mouth breathing can become a difficult habit to break, leading to sleep disturbances, dental problems, and changes in facial structure.

If you often say, "I can't breathe through my nose at night," know that there are solutions to help address this problem.

Why Is Nasal Breathing Essential?

Nasal breathing is the body’s natural physiological method of respiration.
It offers several benefits: filtering, warming, and humidifying the air we breathe in. In contrast, mouth breathing often contributes to ENT (ear, nose, throat) and pulmonary disorders.

The respiratory process consists of two phases: inhalation and exhalation.
The nose plays a critical role in this process as the first line of defense against airborne pollutants and impurities.

The nasal interior is lined with tiny hairs that act as a barrier, trapping harmful particles and preventing them from entering the respiratory tract and lungs. These impurities are captured in the sticky mucus within the nose, reducing infection risk and protecting the lower airways.

The nose warms, filters, and humidifies the air, ensuring clean, moist air reaches the lungs at an optimal temperature. If this process is compromised, it is essential to learn how to breathe through the nose.

Nasal breathing also promotes high-quality sleep and prevents respiratory disorders, including sleep apnea. It helps maintain optimal carbon dioxide levels in the blood.

10 Solutions for Better Nasal Breathing

Techniques to Clear Nasal Passages

1. Use saline sprays or seawater solutions to rinse and clean the nose.
2. Use a humidifier to prevent nasal dryness, especially in the bedroom, to relieve congestion and throat dryness.
3. Stay hydrated by drinking water or herbal teas.
4. Elevate the head slightly using a wedge pillow or sleep on your side to improve breathing.
5. Perform inhalations with essential oils like eucalyptus or peppermint to clear nasal passages.

Medical Treatments and Interventions

6. Take antihistamines or corticosteroids for allergies. Allergic congestion and runny noses can be treated with these medications. For severe allergic rhinitis, a corticosteroid administered orally or via injection may be prescribed.
7. Consult an ENT specialist to assess obstructions or explore surgical interventions.

Breathing Assistance Devices

8. Nasal Orthotics: Devices like the nasal stent offered by Back2Sleep are inserted through the nostrils, extending to the soft palate. These devices help maintain regular breathing and prevent airway blockages that cause frequent awakenings, sleep apnea, and snoring.

9. Nasal Strips: These strips temporarily open nasal passages and are used by individuals with congestion caused by colds, allergies, or deviated septums.

Exercises and Breathing Retraining

10. Practice nasal breathing exercises:

• Alternate Nostril Breathing:
  This yogic technique reduces anxiety, stress, and insomnia while improving focus.

  • Sit comfortably, close your eyes, and use your ring finger to close your left nostril.
  • Inhale deeply through your right nostril. Close your right nostril with your thumb and exhale through your left nostril.
  • Repeat the process for 5–15 minutes.

• Mindful Breathing:
  This simple technique involves slow, deep nasal breaths, following a 4-4 count:

  • Inhale slowly through your nose for 4 seconds and exhale through your mouth for another 4 seconds.

• Buteyko Breathing:

  • Inhale and exhale through your nose once.
  • Gently pinch your nose with your thumb and forefinger, keeping your mouth closed, until you feel the urge to breathe.
  • Breathe deeply again through your nose, keeping your mouth closed.

Caring for Nasal Mucosa

To avoid nasal dryness, use nasal ointments containing dexpanthenol to hydrate and soothe irritated nasal tissues. Saline rinses can help flush out excess mucus and secretions. Oils like peppermint or eucalyptus can provide quick relief and reduce congestion.

Adopting Healthy Habits

• Maintain regular nasal hygiene.
• Avoid irritants like pollution, allergens, and smoke.
• Optimize your sleep environment by humidifying the air and adopting side-sleeping positions.

Prevention and Maintenance

At the first signs of breathing discomfort, consult an ENT specialist for a complete evaluation. Adopting proper respiratory habits from a young age is crucial.

Conclusion

If you struggle to breathe through your nose, you now have solutions to address the issue. Nasal breathing is vital for overall health and well-being. The first step is to consult an ENT specialist for a comprehensive diagnosis to identify and address any underlying issues.

Additionally, consider anti-snoring and sleep apnea devices, such as those offered by Back2Sleep. Visit their website for detailed information and personalized support.

FAQs

1. What can I do if I can't breathe through my nose?

Inhalation or steam therapy is highly effective for clearing airways. Use an inhaler or a bowl of hot water (with or without essential oils) and breathe in the vapors for 3–4 minutes to open the airways.

2. How can I widen my nostrils to breathe better?

Nasal dilators and nasal cones help keep nostrils open from the inside. Unlike nasal strips, they work internally. Common designs include wing-shaped or tube-shaped dilators.

3. How can I treat nasal obstruction?

Nasal obstruction can have many causes, so it’s important to identify the specific issue. Consult an ENT specialist. If caused by a cold or allergy, a doctor may prescribe antihistamines or other treatments.

4. How can I keep nasal mucosa hydrated?

Sesame oil is an excellent nasal lubricant that softens mucosa. It has anti-inflammatory, antibacterial, and soothing properties that loosen mucus and relieve irritation. Nasal ointments and saline rinses are also effective.