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Unblock Your Nose without Nasal Spray

If you’re sick of irritated nasal passages, then you’re probably wondering if there is a stuffy nose remedy, preferably one that doesn’t involve medicine. 

As someone with lifelong asthma and allergies I’m happy to report that yes! It is possible to unblock your stuffy nose without nasal spray!

2021 Update: This post was written some time ago and is a very simple method. If it doesn’t work for you, check out this more aggressive technique I’ve written about here.

We’ve explored lots of home remedies for asthma, some with more success than others. And we’ve had good luck with the Buteyko method, which is why we’re happy to blog about it.

The cool thing about Buteyko is that it works quickly – if it’s going to work for you, you’ll notice changes within days. Don’t believe us?

Then try this simple yet effective Buteyko stuffy nose remedy for unblocking your nose!

I’m going to go out on a limb here and assume that if you’re reading this, you (or a loved one) has asthma (or allergies), and that you’d like to learn how to better treat that asthma at home

And here’s another limb – having asthma means you also have all sorts of nasal issues. Blocked nasal passages, allergies, and asthma go hand-in-hand-in-hand, unfortunately.

I use and recommend neti pots for clearing out the nasal passages, but that’s often not enough to prevent stuffiness, especially at night.

There’s always nasal strips as well. A great addition to anyone’s arsenal against nasal congestion.

 And I only use saline-only sprays now, because I’ve wrecked my nose and had to spend many torturous weeks after developing an over-reliance on medicated decongestants. My sinuses were not a pretty, or painless, picture.

(Find 4 more steps for ending your nasal spray addiction here). 

Thankfully, the Buteyko Method offers a super easy way to unclog your nose without using nasal spray. Here’s how: 

01. First, sit up straight, relaxed but comfortable. Try to breathe as smoothly and naturally as possible.

02. Take a small breath in (count to two), and a small breath out (count to three). Block your nose with your fingers. You now have two options: gently nod your head, or gently rock your body back and forth. The key is to move around a bit while keeping your nose closed and not breathing.

03. Keep holding your breath until it is no longer comfortable. Don’t hold it so long that you’re gasping for air at the end. Simple return to your normal breathing. And that’s it!

Told you that this stuffy nose remedy was simple and easy!

Most likely, one round won’t unstuff your nose, especially if you a new-timer. Don’t get discouraged if you don’t get it right away. Repeat the same process several times, until your nasal passages are clear. If it’s not working at all, take a break for a few minutes and try again. 


Please give it a try! This Buteyko breathing technique fits our ‘must-try’ criteria for asthma – it’s cheap (in this case, free), harmless and potentially beneficial in its own right.

To learn more about Buteyko and how it can help asthma, we recommend The Oxygen Advantage:

Otherwise, good luck, and please let us know in the comments if you try this method out!

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