What’s the best way to keep nasal passages open?

Someone asked me this recently, and I realized it deserved a deeper answer than a quick reply.

So here’s a breakdown of what can affect nasal breathing – and what you can do about it.

1. Check for Physical Blockages

Sometimes, the issue is structural. If the nose itself is blocked – say from a deviated septum or enlarged turbinates – then surgery may be needed to open up space.

If it’s more about congestion, try:

• Over-the-counter nasal sprays or rinses

• Seeing an allergist to find the source of inflammation

2. Nighttime Help: Mute + Mouth Taping

For some people, nighttime breathing improves with a product like Mute (a soft nasal expander you wear in your nose) or gentle mouth taping to encourage nose breathing.

⚠️ Important: These are supportive tools – not solutions. If there's an underlying reason you’re struggling to breathe through your nose, these might not help (and could even make things worse). Always address the root cause.

3. Use It or Lose It

Did you know that the more you use your nose, the easier it is to breathe through it?

Nasal passages that aren’t used tend to get more congested – it’s a cycle.

One great way to retrain your breathing is the Buteyko Method, a gentle practice to help improve nasal airflow and calm the nervous system.

Check out:

• Patrick McKeown’s website

• His YouTube channel

4. Look Past the Nose

Nasal breathing is about more than just your nose. Other parts of your airway matter, too:

• Enlarged tonsils or adenoids

• Tongue ties or low tongue posture (tongue doesn’t rest on the roof of the mouth)

• Narrow jaws or crowded teeth (less space for the tongue = smaller airway)

• Weak oral muscles or other throat structure issues

All of these can make it harder to breathe through your nose - especially at night.

5. It’s All About the Airway

Breathing well means your body gets enough oxygen from your nose to your lungs with as little effort as possible.

That’s not always easy. In many cases, the causes of poor breathing or poor sleep are complex and overlapping.

You may need a full airway team, which can include:

• Airway-focused dentists

• Myofunctional therapists

• ENTs (ear, nose, and throat doctors)

• Sleep specialists

• Allergists

• Sleep hygiene coaches

Final Thoughts

For adults, sometimes managing symptoms is the best or only option. But for kids, there’s often a chance to intervene early and change the path entirely.

If a child is struggling to breathe, don’t let anyone tell you it’s minor or “normal.” Without help, it usually gets worse. With the right support, they can grow into better sleep, better health, and better quality of life.