Nasal Breathing Difficulties

Nasal breathing difficulties are often not just mechanical in nature, but functional and multidimensional as well… but what does this mean?

Many people struggle with a sensation of nasal obstruction or shortness of breath through the nose, even when there is no significant physical blockage.

This disconnect, where airflow may be present but not perceived as adequate, points to a deeper issue of how the brain interprets and manages breathing. You feel as though you’re not getting enough air!

Chronic nasal disuse—especially due to mouth breathing—can impair sensory feedback loops and reduce the function of nasal pathways, creating a cycle of perceived obstruction.

A common issue is the role of dysfunctional breathing patterns in worsening your nasal difficulties.

If you habitually breathe through your mouth, you may begin to experience reduced tone and responsiveness in your nasal passages. This leads to underuse of nasal functions like filtering, warming, and humidifying the air, which in turn can increase the frequency of upper airway infections and inflammation.

Nasal breathing becomes more difficult, and over time, you may lose the “habit” or capacity to use your nose effectively, even when structurally it’s open.

Also, nervous system dysregulation may contribute to nasal breathing problems.

People with heightened stress responses—such as those with anxiety or trauma histories—often have overactive sympathetic nervous systems. This can lead to constriction in the upper airways and increased tension in breathing-related muscles, including those supporting nasal airflow.

These functional issues may mimic or exacerbate physical congestion, making it harder for you to breathe comfortably through your nose even in the absence of pathology.

Sleep-disordered breathing is another domain where nasal dysfunction becomes particularly problematic.

Many individuals with nasal breathing issues also suffer from snoring, sleep apnea, or poor sleep quality.

When your nose isn’t functioning as the primary airway, your body defaults to mouth breathing during sleep, which can reduce nitric oxide production and lead to dry mouth, airway instability and even increased arousals during the night. This creates a compounding effect where nasal disuse worsens over time due to sleep-related compensations.

The Functional Nasal Breathing Rehabilitation (FNBR) program directly targets these multidimensional issues. Rather than only addressing structural blockages (which may require surgical or medical treatment), FNBR focuses on retraining the body and brain to restore efficient nasal function. This includes techniques to reduce nasal airflow resistance perception, improve diaphragm function, and normalise the breathing rhythm. Her approach aims to make nasal breathing more natural and sustainable, rather than forced or uncomfortable.

She also identifies emotional and psychological contributors to nasal breathing difficulty. For instance, high-functioning individuals under chronic stress may develop a breathing pattern that favours the chest and bypasses the nose. This shallow, fast breathing can desensitise the nasal receptors and make nasal breathing feel “insufficient,” reinforcing mouth breathing even in quiet or low-stress moments. Through breath retraining, mindfulness, and nervous system regulation tools, these contributing factors are addressed to help patients reconnect with the natural rhythm of nasal breathing.

Ultimately, this treatment of nasal breathing difficulties highlights the importance of viewing respiration as a whole-body, whole-person system. It’s not enough to fix the nose mechanically—you must also relearn how to use it, trust it and integrate it into everyday breathing. This integrative approach helps individuals break out of the vicious cycle of nasal disuse and discomfort by addressing both the sensory-motor and emotional components of dysfunctional breathing.