Today we are going to first do a quick exercise to help clear the nasal passageway. 

If you're congested, this is a tool you can do througout the day to help open up nasal pathways.

To clear nostrils - inhale through the nose (as best as you can), exhale through the nose, bob head for count of 5.  Repeat 5  rounds. 

Benefits of nasal breathing

When breathing through the nose, it acts as a filter, warms the air and creates nitric oxide which helps blood oxygen levels. When breathing through the mouth none of those occur.

When you breathe through your nose it's antiviral and antibacterial.  You also pick up Nitric Oxide.   Nasal breathing carrying NO to lungs, bronchodilator, helps open up airways, helps sterilize the air.  Redistributes blood throughout the lungs, so it improves oxygen uptake in the blood. 

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