MWG Writes on Q
March 2015
Health and Wellness
we all had as a child.
Because you can only sniff through your nostrils, the easiest way to teach yourself how to nostril breathe is to
practice the “Sniffing Breath”. Start by taking 4 quick and sharp sniffs and then release the breath with one
long exhalation. Repeat 4 times. At first do this several times during the day when possible and continue for
a few weeks. In time, you will readjust yourself to nostril breathing naturally. Some of the side effects of this
will be that the muscles surrounding your rib cage will start to be tender. Why? Because this breath uses all
the lobes of your lungs but especially the lower lobes and this forces the rib cage to expand with the forceful
sniffs – this tenderness will show you that you are doing the breaths properly. Another side effect is that
accumulated dust and residue that have fallen over the years to these lower lobes are being disturbed and
broken up. You will probably start to spit up this residue which again is a great thing because it shows you
are breathing correctly.
The more you practice this breath, the more nostril breathing will become natural. Exhalations are also
important. Exhalations should be longer than inhalations. Here either mouth or nostril exhalations are fine
but different and beneficial in many ways. Mouth exhalations are great for energizing especially using a series
of short spurts of exhalations which draws in your belly button. Long nostril exhalations are great for
relaxation and soothing a frazzled body. Lengthen your exhalations as much as you can. Work on both types
for the best benefits.
The other benefit of a longer exhalation is that it releases toxins