Breath with Ease
Allergies, Hay Fever and Post-Nasal Drip
For some people, the nose is where the frustration cycle begins. But it’s also where it can end.
A change in season, a drop in temperature or a little extra pollen in the air can be enough to leave your nose feeling blocked and congested. Before long, you may find yourself mouth breathing, and your breathing can become faster, heavier and more effortful. Now you're bringing more air into your airways, including the cold, dry air and airborne irritants around you. The nose becomes more congested, mucus starts to build up, and you find yourself coughing, clearing your throat or dealing with the aftermath.
Your natural air filter: the nose
Your nose is an incredible piece of respiratory equipment. We just need to learn its capabilities and how to use it better. And they say the more you use it, the better it works.
Your nasal passages and sinuses are an important source of nasal nitric oxide, and this magical gas has a range of physiological functions within the respiratory system. It is known to have antimicrobial properties, and there’s also research showing that the nose plays an important role in filtering, humidifying and immune surveillance, rather than simply being a passageway for air.
So breathing in and out through your nose is critical, and that may sound counterintuitive if it's blocked but breathing cool, unfiltered air via the mouth only irritates your airways even more.
As an added bonus, because the nostrils are smaller than those of the mouth, they're going to help you slow your breath down, which is also an important part of the equation alongside breathing volume. And guess what? Breathing less means fewer irritants entering the body that would otherwise quite literally get ‘up your nose’.
Research & Further Reading
Rinsing the irritants away
A saline nasal rinse, such as using a neti pot with a good-quality organic Celtic salt like Salt of the Earth, can help wash mucus and allergens from the nasal passages and assist in reducing symptoms of allergic rhinitis. Add half a teaspoon to warm water, tilt your head to the side while rinsing the solution through the opposite nostril, and then repeat on the other side. FESS Nasal Rinse and Flo Sinus Care are also good options. For some clients, this can make the nose feel more comfortable and accessible, which then gives us a better starting point for developing nasal breathing. I often advise clients that using the neti pot and creating a ritual out of it can make it feel less of a chore. Starting and finishing your day with this can be extremely beneficial. You wash your face morning and night to clean the dirt off, so consider this a thank you to your nostrils that do so much for you, while rinsing out any lingering irritants. For some clients, particularly those dealing with persistent congestion, mucus or recurrent sinus issues, you might like to also speak to a naturopath to prescribe a herbal extract to add to a nasal rinse. Pomegranate and goldenseal are two that may be considered for their antimicrobial and anti-inflammatory properties. Naturopaths and/or functional doctors can also help refer you to undertake allergy and environmental testing from reputable labs such as NutriPATH and RN Labs.
And then there’s post-nasal drip...
Post-nasal drip can be one of the most frustrating parts of having a congested or irritated nose. You feel like you’re constantly swallowing, clearing your throat or coughing.
This can occur with allergic rhinitis, non-allergic rhinitis and sinus problems. When your nose encounters an allergen or irritant, it can respond by producing more mucus to trap and clear it. That mucus then needs somewhere to go, and some of it can drain backwards into the throat, creating that familiar sensation of post-nasal drip.
Nasal breathing gives the nose the opportunity to filter the air before it reaches the lungs. We can also use simple strategies to minimise your airways’ exposure to allergens, which may help reduce excess mucus build-up too.
As we work towards making nasal breathing more comfortable, we can also look at the breathing habits that may have developed alongside this sensation, which may also be adding to the problem.
Making friends with your nose
Once we understand our internal toolbox and the methods from Buteyko, along with a few lifestyle changes, we can gradually move from mouth breathing towards more comfortable nasal breathing.
Nose Unblocking Exercise
This is one of the foundational Buteyko exercises. It uses a breath hold after exhalation, building up a moderate air hunger, followed by normal nasal breathing to help make the nose feel more open and comfortable. We recommend using this technique any time the nose feels blocked, congested or a cold is coming on. Watch the video to see how it’s done.
.jpeg)
Physical support
Sometimes a little extra support can make nasal breathing easier. Nasal dilators sit inside the nostrils to gently hold them open, while nasal strips sit across the bridge of the nose to help open the nasal passages. Both are great options during exercise while getting used to nasal breathing in movement and even during sleep.
Mouth taping
Once you're comfortable breathing through your nose during the day, mouth taping can help encourage nasal breathing during sleep and carry those habits into the night. If you're new to mouth taping, try it while relaxing at home first so you can get comfortable with the sensation before using it overnight.
Want to start learning? Breathing 101
Learn the foundations of functional breathing and discover the skills no-one ever taught you. A 75-minute introduction to the Buteyko Breathing Method, with practical exercises you can take into everyday life.
Or ready to explore your breathing?
Let’s talk about your story, what you’re experiencing, what you notice, and explore whether breathing retraining could benefit you.