Breathe Easy: Meditate With A Stuffy Nose

how to meditate when you can t breathe through nose

While it is generally recommended to breathe through the nose during meditation, there are ways to meditate when you can't. The practice of mindfulness meditation involves accepting your present condition and observing it in a compassionate and gentle way. If you are unable to breathe through your nose, you can still meditate by focusing on the differences in your breathing and being aware of the changes without judgement.

Characteristics Values
What to do if you can't breathe through your nose Try exercises to unblock your nose
How to unblock your nose Breathe in and out normally, then close your mouth and hold your nose closed. Sway from side to side or walk around while holding your breath until you feel a medium to high sense of air hunger.
How to breathe during meditation Allow your body to breathe naturally. If your breathing is shallow, let it be shallow; if it is deep, let it be deep.
Benefits of nose breathing Releases Nitric Oxide, which opens up airways in the lungs, widens blood vessels, and improves oxygen absorption. Filters out particles, reducing the viral load exhaled. Conditions the air by adjusting the temperature and humidity for the lungs.

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Accept the present moment

The present moment is all we truly have. It is the only time we are alive, and yet so often, we are distracted by thoughts of the past or future. We ruminate on regrets, worry about what we need to do tomorrow, and forget to appreciate the beauty and richness of the here and now.

Meditation is a powerful tool to bring us back to the present moment. It is a practice that has been integral to cultures worldwide for thousands of years, from Indigenous America to India, and is a key aspect of Buddhism, yoga, and martial arts.

When we meditate, we cultivate awareness and peace by paying close attention to our breath and the sensations in our body. We notice the air flowing through our nostrils or, if our nose is blocked, out of our mouth. We observe the rising and falling of our belly as we inhale and exhale.

But what if our nose is blocked, and we are unable to breathe through it? What if our only option is to breathe through our mouth?

Firstly, it is important to remember that the goal of meditation is not to achieve perfection but to bring our attention back to the present moment, again and again. So, if you cannot breathe through your nose, simply accept that this is how your body wants to breathe in this present moment. Notice the sensation of the breath flowing through your mouth. Observe the coolness or warmth of the air as it enters and exits.

If you would like to try to unblock your nose, there is a simple exercise you can do. Breathe normally through your mouth, and then close your mouth and hold your nose closed. Sway from side to side or walk around, holding your breath until you feel a strong urge to breathe. Then, breathe through your nose and return to a normal breathing pattern.

Whether you are breathing through your nose or mouth, the key is to bring your attention to the present moment and accept it as it is. Notice any resistance or frustration that arises when you cannot breathe through your nose. Observe any judgements or attachments you have to a particular way of breathing.

Remember, meditation is about accepting and observing the present moment, not forcing it to be a certain way. So, if you cannot breathe through your nose, simply accept and embrace the present moment as it is.

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Focus on the differences

While it is generally recommended to breathe through the nose during meditation, there are instances when this is not possible, such as when you have a stuffy nose or cold. In such cases, it is important to focus on the differences in your breathing and accept the present moment.

When you are unable to breathe through your nose during meditation, you may notice that your breathing is more laboured or restricted. You might feel the urge to breathe through your mouth, which is a natural response when nasal breathing is difficult. This is a perfectly acceptable way to breathe during meditation, and you should not judge yourself for doing so. Allow your body to breathe naturally, whether that is through your mouth or nose.

Breathing through the mouth may feel uncomfortable or unnatural at first, especially if you are used to nasal breathing during meditation. You may notice that it takes more effort or concentration to breathe through your mouth, and that it feels less calming or soothing. Mouth breathing may also feel cooler or drier than nasal breathing, as the air is not warmed and humidified by the nasal cavity.

On the other hand, you may find that mouth breathing allows for deeper or more expansive breaths. Some people find that mouth breathing helps them feel more grounded and connected to their body, especially if they have a strong natural preference for it. You might also notice that mouth breathing requires more focus and attention, which could be beneficial for certain types of meditation practices.

Overall, the key difference to focus on when meditating through the mouth is the sensation of the breath. Notice how the breath feels cooler, drier, and perhaps more forceful as it passes directly through the mouth and into the lungs. Observe how the body and mind respond to this different style of breathing, without judgement or attachment to the idea of "perfect" meditation.

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Try to unblock your nose

There are several ways to unblock your nose. Firstly, you can try a saline nasal spray. These are unmedicated nasal sprays that can be used to add moisture to the nasal passages and flush out excess mucus, irritants, allergens, and germs. They are safe for all ages and can be used as often as needed.

Another option is to use a Neti pot to drain your sinuses. A Neti pot is a container designed to flush out your nasal passages and get rid of excess mucus, fluids, germs, and irritants. To use a Neti pot, fill it with distilled, sterile, or boiled water, stand over a sink or shower, place the spout in one nostril, and slowly tilt the pot so that the water enters your nose. The water will flow through your nasal passages and come out the other nostril.

You can also try holding your breath for as long as you can. Pinch your nostrils closed and wait as long as you can before taking a deep breath. When you do, you may find that your sinuses have cleared. Alternatively, try the "press, tap, release" trick: press your tongue against the roof of your mouth, tap your fingers on your forehead between your eyebrows, then release and repeat for about 20 seconds.

Another way to unblock your nose is to increase your fluid intake. Drinking plenty of fluids can help thin the mucus in your nasal passages, pushing it out of your nose and reducing pressure and irritation in your sinuses. Warm liquids such as tea can also help soothe a sore throat.

Finally, you can try using a humidifier. This can help to loosen and thin mucus and reduce congestion by soothing irritated tissues and swollen blood vessels.

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Breathe naturally

Most meditation experts recommend that you allow your body to breathe naturally. If your breathing is shallow, let it be shallow; if it is deep, let it be deep. As an optional exercise, some experts suggest taking several deep breaths to start with. You can breathe in through your nostrils and out through your mouth. This initial exercise helps to clear the mind and keep you grounded and focused throughout your meditation practice.

When you feel settled, you may choose to use an initial deep breathing meditation exercise to relax. Breathe in through your nose for at least three seconds and hold it for a further two seconds. Next, exhale for at least four seconds through the mouth. You can repeat this exercise a few times if you wish. Then, gradually transition into natural breathing. If your nasal passages are clear, you should breathe through your nose. The mouth should be closed or slightly open.

Mindful breathing during meditation requires paying close attention to the process of inhalation and exhalation. Notice the sensations that flow through the body as you breathe and sense how your belly moves up and down. When your mind wanders away from your breath, bring it back gently but firmly.

Alternate Nostril Breathing

One way to breathe naturally is through alternate nostril breathing, or Nadi Shodhana Pranayama. This is a gentle exercise that involves breathing through one nostril at a time, while manually closing the other. This facilitates alternate breathing and airflow.

To do this, sit comfortably and rest your right hand on your knee. Use your left thumb to gently close your left nostril. Inhale slowly through your right nostril, then take your thumb off your left nostril and close your right nostril with your ring finger. Hold your breath for a moment, then exhale through the now-open left nostril. Repeat this process on each nostril 5 to 10 times.

Other Techniques

There are many other breathing techniques that can help you breathe naturally during meditation. These include Dirga Pranayama (or Diaphragm Breathing), Sama Vritti Pranayama with Antara and Bahya Kumbhaka (or Box Breathing), Ujjayi Pranayama (or Ocean Sounding Breath), and the Buteyko Breathing Technique.

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Be kind to your mind

Meditation is a practice that can help us to be kinder to ourselves. It can be challenging to get started, but it's worth it for the benefits it brings.

Getting Started

First, find a place to sit that feels calm and quiet. You can sit on a chair, a meditation cushion, or a bench, as long as your back is straight. You can close your eyes or keep them open, with a soft, slightly downward gaze.

Focus on Your Breath

Notice the sensation of your breath as it goes in and out. Feel the coolness of the breath as you inhale and the warmth as you exhale. If your nasal passages are clear, you should breathe through your nose. If your nose is blocked, there are exercises you can try to unblock it.

Let Go of Distractions

When you notice your mind wandering, be kind to yourself and gently bring your attention back to your breath. Don't judge yourself or obsess over the content of your thoughts.

Close with Kindness

When you're ready to finish, gently lift your gaze (or open your eyes if they were closed). Take a moment to notice any sounds in the environment and how your body feels. Notice your thoughts and emotions.

Loving-Kindness Meditation

This practice involves silently repeating phrases that offer good qualities to yourself and others. Traditional phrases include:

  • May I live in safety.
  • May I have mental happiness (peace, joy).
  • May I have physical happiness (health, freedom from pain).
  • May I live with ease.

Benefits of Meditation

Meditation can help us to lower our stress levels, understand our pain, connect better, improve our focus, and be kinder to ourselves. It can also help us to make better choices for ourselves, our families, and our communities.

Frequently asked questions

If you are unable to breathe through your nose, you can still meditate. The practice of mindfulness meditation involves accepting your present condition. Focus on your breathing, and if it is different from usual, be aware of the differences and don't judge it.

Yes, it is okay to breathe through your mouth during meditation. While some sources recommend nasal breathing due to its health benefits, others advise that you allow your body to breathe naturally.

Nasal breathing releases nitric oxide, which widens your blood vessels and enables oxygen to travel around your body. It also filters out particles you breathe in and conditions the air to the right temperature for your lungs.

You can try "Cyclic Sighing", which involves taking a deep breath in through your nose, inhaling a little more, and then slowly and fully exhaling through your nose or mouth. You can also try a nose unblocking exercise: breathe normally, then close your mouth and hold your nose until you feel a medium to a high sense of air hunger before releasing your nose and returning to normal breathing.

Mindfulness meditation involves paying close attention to the present moment and discovering its richness rather than worrying about the past or future. It also involves being aware of your body and its sensations.

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