3 Nasal Breathing Exercises to Improve Lung Capacity and Sleep Quality

Why Nasal Breathing Matters More Than You Think

If you’re aiming to improve your performance, sleep more deeply, or simply feel more in control of your overall wellbeing, start with your nose. Nasal breathing is one of the simplest — yet most overlooked — ways to increase lung capacity, calm your nervous system, and elevate your daily quality of life.

Unlike mouth breathing, which can disrupt oxygen balance and trigger unnecessary stress, nasal breathing naturally filters, warms, and humidifies every inhale. The result? Deeper sleep, faster recovery, and easier, more efficient breathing throughout the day.

Below are five nasal breathing exercises that are easy to learn and surprisingly powerful. Whether you’re winding down before bed or gearing up for a workout, these techniques can make a real, noticeable difference.

1. Box Breathing (a.k.a. Tactical Breathing)

This Navy SEAL–approved technique helps slow your heart rate, steady your mind, and sharpen focus.

How to do it:

• Inhale through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale through your nose for 4 seconds

• Hold again for 4 seconds

• Repeat for 1–2 minutes before bed or anytime you need to reset

When to use:
Before sleep, during stressful moments, or ahead of anything that requires calm focus — like a work presentation.

2. Alternate Nostril Breathing (Nadi Shodhana)

This ancient yogic technique helps balance both hemispheres of the brain and supports healthy respiratory function.

How to do it:

1. Sit comfortably and gently close your right nostril with your thumb.

2. Inhale through your left nostril.

3. Close the left nostril with your ring finger and release your thumb.

4. Exhale through the right nostril.

5. Inhale through the right, switch again, and exhale through the left.

6. Continue alternating for 2–3 minutes.

When to use:
Perfect for a mid-day reset or to calm your mind before sleep.

3. Slow Nasal Breathing with Resistance

Breathing slowly through the nose with slight resistance helps strengthen your diaphragm and expand your lung capacity.

How to do it:

• Inhale gently through your nose for 4–6 seconds

• Exhale slowly through your nose for 6–8 seconds, keeping the breath controlled and resisting the urge to speed up

• Pro tip: Magnetic nasal strips like OVI Breathing can naturally widen nasal airflow by up to 80%, making this exercise even more effective

When to use:
During walks, light workouts, or as part of your pre-sleep routine.