Now into my seventh decade, I am finding that I wake up during the night because my breathing is obstructed. That is, one or both of my nasal passages are blocked and I struggle to breathe. When the nasal passages are blocked, the body will naturally find an alternate air pathway via the mouth. Consequently, there is an associated increase in snoring or other heavy breathing. Apart from disturbing my wife, this also leads to a variety of consequences, not the least of which is a dry or even sore throat. My system is actually trying to expel carbon dioxide, but is blocked in full or partially, and so it wakes me up in order to deal with the problem at a conscious (groggy) level. If this has happened to you, you probably recall the sense of confusion when you have woken up from this. At the same time as my system is adjusting the breathing to be through the mouth, the system may also be trying to find an optimal position for the rest of me… and that also leads to additional discomfort.

The best solution I have found has to do with understanding the rhythm of breathing, which is clearly and simply outlined in the best selling book, Breath by James Nestor. 

The simplest solution would be to effectively breathe out through the nose.

But the nose is blocked, and so we appear to have a problem. Yet, if I persevere, the breathing begins to ease within a minute or two. Here’s what I do:

1. First, select your position – would you be more comfortable sitting upright, or lying on your back, or on your side (and which side?)
2. Select the nostril that is easier to breathe through. You will continue to use it.
3. With your thumb of the hand on the less easy-to-breathe side, close the nostril that is not responding. I find it is best to cover the entrance of the nostril, not squeeze the nose.
   1. If breathing is difficult through either nostril, then, of course, breathe in through the mouth.
4. Keeping your mouth closed, breath out slowly but effectively. Count how many seconds that could be.
5. Breathe in, but a shorter time. (For example, if you breathe out 6 seconds, try breathing in 4 seconds).
6. Reduce any sound of breathing. This makes a big difference.
   Repeat
7. After a few minutes, you will find that your breathing through this passageway has improved substantially.
8. Now take a big breath in, hold it, and proceed to the other nostril.
9. Holding the nostril of the easy-breath side closed, breathe out to the best that you can. Not a lot comes out initially. That’s important. Count how many seconds…

Remember, you already have a lot of breath stored in your lungs.

10. And then breathe in with minimal struggle or effort, even if it is a small amount.
11. And breathe out again. Repeat this cycle, always reducing any struggle or effort; keeping any breathing sounds to a minimum. Soon you will discover both parts of the cycle become more free.
12. Do it a few more times and you will realize how sleeping you are, and before you know it, you will drift off into a much more pleasant sleep.