Isn’t it amazing how something as simple as the way we breathe can profoundly shape our well-being? Today, I’d love to share some thoughts about the beautiful gift of nasal breathing and how we can nurture this natural process in ourselves and our little ones.

The Sacred Dance of Breath

Our bodies are wonderfully designed with noses that do so much more than just sit adorably on our faces! When we breathe through our noses, we participate in a sacred dance that has been choreographed by nature itself. Our nasal passages lovingly warm, filter, and moisten the air we breathe, preparing it as a perfect gift for our lungs.

Even more remarkable is how nasal breathing blesses us with nitric oxide—a precious molecule that helps us sleep more peacefully, think more clearly, and gently clears waste products from our beautiful brains. When we breathe through our mouths instead, we miss out on these loving gifts our bodies were designed to receive.

Embracing Nasal Hygiene: A Practice of Self-Care

Nasal hygiene is simply the tender practice of keeping our nasal passages clear and clean, allowing the breath to flow as it was meant to. Think of it as preparing a welcoming pathway for life-giving air to dance through. When we care for our noses with gentleness and intention, we honor the incredible design of our bodies.

For Our Precious Little Ones

Babies: The Tiniest Nasal Breathers

Our sweet babies rely on their tiny noses to breathe while nursing—it’s one of nature’s beautiful designs that allows them to breathe and feed simultaneously. When a baby’s nose is congested, their little hearts become frustrated as they struggle to breathe while trying to fill their hungry tummies.

For these smallest treasures among us, gentle tools can be such a blessing:

• The NoseFrida (often lovingly gifted at baby showers) uses the gentle power of your own breath through a tube to tenderly clear soft mucus. Don’t worry—there’s a filter to prevent any “sharing” between you and baby! It’s a simple but remarkable invention born from parental love.
• The Oogie Bear might bring a smile to your face with its name, but its thoughtful design—a soft, two-sided hook—allows you to gently remove any little “visitors” from those precious tiny nostrils. It’s amazing how such a small tool can bring such comfort to our little ones!

Toddlers: Growing in Independence

As our babies bloom into toddlers, we can introduce them to sprays like Xlear (pronounced “clear”). This gentle solution contains xylitol, which helps moisturize those tender nasal passages. The square bottle might seem a bit intimidating to little ones, but we can transform this care routine into a moment of connection and even joy.

In our home, we make it an adventure—we talk about “helping the boogie bears find their way out of the cave.” Those giggles that follow are medicine for everyone’s heart!

For times when congestion is being particularly stubborn, sterile saline in an appropriately sized plastic syringe can work wonders. With your little one leaning over the sink or during bath time, this gentle irrigation can help clear those passages—and you might be sweetly surprised by what comes out! This cleansing ritual helps everyone breathe easier and feel more comfortable.

For our everyday routine, especially before tucking our little ones into bed, two gentle sprays of Xlear is our simple practice of care—like a goodnight kiss for their noses.

For Grown-Up Noses

We adults have our own menu of options for nasal care—from similar saline sprays to the time-honored neti pot tradition. Some find comfort in over-the-counter options like Flonase when needed.

The beautiful truth is that the right approach is the one that feels comfortable and supportive for you. Your body’s wisdom will guide you toward what brings the most harmony to your breathing.

A Breath of Kindness

As we care for these passages of breath—whether our own or our children’s—we’re practicing a profound form of kindness toward the bodies that carry us through life. Each clear breath is a gift, each moment of care an act of love.

May your family’s breathing be easy, your noses clear, and your hearts full of the joy that comes from honoring the beautiful design of our bodies.

With a heart full of care,

Dr. Kati Hetrick