Improve Your Breathing During Allergy Season

Flowers are blooming, the days are getting longer, and the weather is finally warming up. You would think this all leads to a happy place, but for some, seasonal allergies are at an all time high and can make it very difficult to enjoy the new season among us.  Allergic reactions can cause symptoms in your nose, lungs, throat, sinuses, ears, lining of the stomach or on the skin. People with asthma are strongly affected during this season making it more difficult to breathe. 

Dr. Greg Campi is our in-house orthodontist who specializes in airway health and works with our patients to better their quality of life through improved breathing. Dr. Greg worked to put together great tips and information that can help both the average person and extreme allergy sufferers during this pollen filled season. Below are the nasal breathing protocols that can help clean, clear, and improve your airways and overall health.

The below tips and information are practices that Dr. Greg Campi recommends to his patients for improved breathing and airway health. If you have any existing medical conditions or are unsure if these practices are right for you, you can reach him directly by emailing him at [email protected] or you can call us at 732-449-2228 to schedule a consultation with him in person.


Are you Breathing Properly? Proper Breathing is the Key to Healthy Living | by BetterPT | Medium

Nasal Cleaning

  • Blow your nose one side at a time
  • Xlear nasal spray 5x/day
    • After each use, blow your nose one side at a time
    • Also available in kid’s Xlear 
    • For more information learn about their products on their website:
  • Nasal rinsing with neti pot or squeeze bottle – NeilMed
    • Fill the bottle with the salt packet and distilled water (preferred)
    • Use warmish water, it should be body temperature or above for comfort
    • Open and breath through your mouth (it’s the only time you’ll ever here us say this!)
    • Pour in one nostril, it will come out the other, a weird sensation at first but after awhile you’ll love it
    • Add Young Living 1 drop lavender, 1 drop RC (respiratory and congestion), and 1 drop rosemary or melaleuca (tea tree)
    • Add alkalol to saline solution
    • You can also look into Neil Med sinus rinse and the Squib Nasal Rinsing system
    • You can watch a video on YouTube –  – Finn Nasal Rinse

Nasal Clearing and Decongestion

Essential Oils & Rubs

Below are oils and oil combinations that can be used to improve nasal clearing and decongestion. They can be diffused in the air by using a few drops mixed with water and released using a diffuser in your home. You can also get or make roller ball sticks and apply onto wrists, feet, or temples.

  • White flower essential oil (a combination of oils)
  • RC – respiratory and congestion (a combination made by Young Living)
  • Rosalina – a lemon scented form of tea tree oil
  • Lavender
  • Ponaris (available on Amazon)

Other solutions include using Vick’s Vaporub (if you don’t mind the petroleum) or a Neti Stick. You can apply Vick’s by dropping 6 drops on the palms then doing 6 sniffs of the palms. Parents can do this for the children. Follow these instructions for use:

  • Ingredients: Essential oils of Peppermint, Eucalyptus, Menthol, & Lavender
  • Neti Stick can be purchased on Amazon
  • Insert in one nostril to dilate the valve, block off the other nostril – but don’t squeeze it
  • Breath in, breath out
  • Hum, and swallow
  • Repeat this 3 times on each side

Nasal Exercises

The “NOD” Nasal Clearing Exercise

  • Lips closed always, breath gently through your nose
  • Block your nostril and sway your head back and forth OR in a side to side motion until you NEED to breath
  • Release your nostrils, breath in gently and feel the flow
  • Repeat as necessary

Paces Exercise (Instead of the “NOD” Exercise)

  • Close your lips, breath in, breath out
  • Block your nose
  • Walk, counting your paces
  • When you need to, let go of your nose, and breath calmly
  • Write down the number of paces
  • Do this 3 times

5 Ways to Practice Breath-Focused Meditation | Everyday Health

Nasal Medications

  • Nasonex OTC
    • Best used for severe nasal congestion and only for a short time to get nasal breathing started
    • Under 11 years old, 1 spray in each nostril
    • 12 years and over, 2 sprays in each nostril
    • Once per day
  • Flonase

Nasal Breathing

  • Silent Breathing (feather breathing, mouse breathing)
    • Setup: lips together, tongue on palate, teeth apart, feet flat on the floor
    • Open eyes and focus on something (pick a color or object in the room)
    • Silent slow inhale for 3 seconds
    • Pause for 3 seconds
    • Exhale through your nose for 6 seconds
    • Silent slow breathing – use ear plugs to “hear” the silence
    • Swallow
    • Wait 30-60 seconds for the swallow to occur
    • When you have silent breathing you have better oxygenation of the brain
  • Twisty Ties (or toothpicks)
    • Hold a twisty tie between your lips and don’t let it fall out
    • Nasal breath silently, see how long you can keep it up
  • Same Side Breathing
    • Block one nostril
    • Breath in and out slowly
    • Block the other nostril
    • Breath in and out slowly
    • Or alternate nostril breaths in and out
  • Mouth Tape
    • Used for lip incompetence
    • Do it for up to 90 minutes/day for nasal breathing
    • Wear it to bed at night
    • You can buy it on Amazon (3m Micropore Tape) or Buteyko Mouth Tape ($11 for 25 strips)
    • Myotape is a brand you can look for:
  • Nasal Strips (Breath Right Strips)
    • Use to help keep your airway open
    • Kid sizes available
  • Nose Cones
    • Opens the nasal valves when they’re narrow or collapsed
    • Available in the US through Dr. Barry
    • “Mute”, nasal stent available at some Walgreens and online

Dietary Changes for Improved Breathing

  • Vitamin D – check out Dr Stasha Gominak @ for great information on your health, sleep, and Vitamin D
    • See your physician about possible Vitamin D and Vitamin B deficiencies
  • Go dairy free for 1 week
  • If the results are good, go two weeks and then evaluate
  • Also try dairy free + gluten free
  • Get tested for food sensitivity (
    • Start with IgG then IgA

New IgG Food Sensitivity Testing at Brio - Brio Integrative Health

For Improved Breathing & Dental Health

  • Spry Xylitol Mouthwash – Gargle to keep the mouth clean, the pH correct, and reduce anaerobic activity while allowing natural flora to be restored
  • Rain oral spray to moisten the mouth (if you sleep with it open)
  • Spry Xylitol toothpaste
  • You can also try recommended toothpastes The Dirt and Revitin

Xylitol Products From Spry® Part of Dentist's Strategy for Caries Prevention | May 2022 | Compendium

The Dirt Powdered Toothpaste, 3 Months Supply, .88 oz (25 g) - : Revitin Natural Prebiotic Oral Care Toothpaste - 3.4oz - 1  tube 1 pack : Health & Household