My Personal 200-Breath Congestion Routine

During my winter rucking workouts, I sometimes use a simple deep nasal breathing routine that can help temporarily clear nasal passages and improve airflow.

This routine focuses on controlled breathing through the nose, which may help stimulate circulation and encourage sinus drainage. 

Here is the sequence I use: 

Step-by-step breathing cycle 

• Close your mouth and inhale slowly through your nose. 
• Hold the breath briefly for about one second. 
• Exhale forcefully through your nose. 
• Pause for about two seconds. 
• Repeat the cycle. 

I perform 25 nasal breaths per lap during my walk.

Over the course of my workout, this adds up to roughly 200 controlled breaths.

Many people find that this type of breathing can:

• Help clear nasal passages
• Improve oxygen exchange
• Stimulate circulation in the sinuses
• Increase nitric oxide production in the nasal cavity

Nitric oxide is naturally produced in the sinuses and may support healthy airflow and circulation.

This routine is simple, requires no equipment, and can be done while walking, hiking, or exercising outdoors.

While it doesn’t cure congestion, it can sometimes make breathing noticeably easier during physical activity.

However, if congestion continues to return or interferes with sleep, exercise alone may not be enough.