A blocked nose is a common annoyance that can disrupt sleep, impact exercise, and reduce your overall quality of life. The inability to breathe freely through the nose often causes people to switch to mouth breathing. Fortunately, most congestion issues are manageable, and by understanding the mechanics of nasal function, you can take steps to restore comfortable airflow. This article will explain why nasal breathing is superior and provide actionable techniques and medical pathways to help you breathe better through your nose.
Understanding Proper Nasal Function
The nasal cavity is specifically designed to prepare inhaled air for the delicate tissues of the lungs, a function the mouth cannot replicate. Air drawn through the nose is filtered by tiny hairs and a sticky layer of mucus, which traps dust, allergens, and microscopic particles before they enter the respiratory system. Beyond filtration, the nose also acts as an air conditioner, warming and humidifying the air to near body temperature. This ensures the lower airways are not irritated by cold or dry air, which helps prevent constriction.
Nasal breathing also stimulates the production of nitric oxide (NO) within the nasal and sinus cavities. This gaseous molecule is carried into the lungs with the inhaled air, where it acts as a powerful vasodilator. Nitric oxide helps to widen blood vessels, improving blood circulation and assisting in the efficient transfer of oxygen into the bloodstream. The slower, deeper rhythm of nasal breathing can help shift the nervous system toward a state of rest and recovery.
Identifying the Root Cause of Obstruction
Improving nasal breathing requires identifying what is causing the restriction, which generally falls into two primary categories. Temporary and Inflammatory obstructions are often intermittent, resulting from swelling of the nasal lining, or mucosa. Common examples include acute conditions like the common cold, persistent inflammation from allergic rhinitis (hay fever), or chronic sinusitis.
In contrast, Structural and Chronic obstructions involve physical barriers that are constant and do not respond well to medications alone. A deviated septum, where the thin wall separating the two nostrils is crooked, is a frequent cause of chronic blockage. Enlarged turbinates, bony structures inside the nose that swell due to chronic irritation, can also severely restrict airflow. Other physical obstructions include nasal polyps, which are soft, noncancerous growths resulting from long-term inflammation.
Immediate Techniques and Lifestyle Adjustments
For temporary congestion, several non-medical techniques can provide immediate relief by addressing mucus buildup and inflammation. Nasal saline irrigation, often performed using a Neti pot or squeeze bottle, is a highly effective method to flush out mucus, irritants, and allergens from the nasal passages. To perform this technique safely, you must use distilled, sterile, or previously boiled and cooled water mixed with a saline packet to prevent serious infection.
Specific breathing exercises can also quickly unblock a stuffy nose by utilizing the body’s physiological response to air hunger. The Buteyko nose-unblocking exercise involves taking a small breath in and out, pinching the nose closed, and holding the breath until a strong need for air is felt. After releasing the nose, the subsequent breath must be gentle and through the nose, which leverages the temporary increase in carbon dioxide to help dilate and clear the congested nasal passages.
Simple lifestyle adjustments further support clear breathing, especially during sleep. Elevating the head of your bed by six to nine inches helps to encourage drainage and reduce the pooling of blood in the nasal tissues that often occurs when lying flat. Maintaining optimal air quality by using a cool mist humidifier prevents the nasal lining from drying out, which helps the cilia function efficiently to clear mucus. Minimizing exposure to common household allergens like dust mites and pet dander by cleaning frequently can reduce chronic nasal irritation.
Medical and Structural Interventions
When home techniques fail to provide relief, medical and structural solutions become necessary. Initial pharmacological options include over-the-counter decongestant nasal sprays, which rapidly shrink swollen blood vessels in the nasal lining. However, these sprays should only be used for three days or less, as prolonged use can lead to a condition called rebound congestion, worsening the blockage when the medication is stopped.
For persistent inflammatory issues like chronic allergies or non-allergic rhinitis, prescription treatments are recommended. Intranasal corticosteroid sprays reduce inflammation in the nasal passages over time and are a mainstay of treatment for chronic congestion. Antihistamines block the immune response to allergens, reducing swelling and mucus production.
If the obstruction is caused by a physical abnormality, consultation with an ear, nose, and throat (ENT) specialist is required. Surgical procedures like septoplasty straighten a deviated nasal septum, correcting the misalignment that restricts airflow. For enlarged turbinates, a turbinate reduction procedure shrinks the size of the tissue and widens the nasal passage. Other surgical options, such as those for nasal valve collapse, use cartilage grafts to support the sidewalls of the nose, preventing them from collapsing during inhalation.