- Pinch your nose and walk fast, keeping your nose pinches and your mouth closed. You should be able to make about 20-30 steps.
- While you’re walking, hold your breath until you have a strong urge to breathe. Then sit down with your spine straight and focus on your breath.
- When you release your nose, resume normal breathing through the nose and keep your mouth closed. Do no take really deep breaths.
Hence, instead of taking a big inhalation, take a smaller inhale and then relax all muscles for exhalation, especially the upper chest and other respiratory muscles.
- Take another smaller inhale and relax again. With each inhalation, keep practicing this reduced (or shallow) breathing wile staying relaxed. Here’s what you’re trying to do:
Your purpose is to maintain air hunger for about 2-3 min with total relaxation of body muscles. The breathing can be frequent during this reduced breathing or shallow breathing, but this is OK.
Once you’ve cleared your nose, just make sure to continue to just breathe through your nose and not through your mouth. This method may feel a bit silly, but it should do the trick!