Pinch your nose and hold your breath. Keep your mouth closed.
Gently nod your head or sway your body until you feel that you cannot hold your breath any longer. (Hold your nose until you feel a relatively strong need for air.
When you need to breathe in, let go of your nose and breathe gently through it, in and out, with your mouth closed. Avoid taking a deep breath when you breathe in, and calm your breathing as soon as possible by focusing on relaxation. Repeat to yourself ‘relax and breathe less’.
Continue to do this exercise until you can breathe through your nose fully. If your nose does not become totally unblocked, wait about one minute and perform this exercise again. Initially you may need to do this a number of times before your nose is completely unblocked.