鼻づまり解消法にはこのような方法があります

鼻詰まり 健康

鼻が詰まるという方は、苦しくて辛く長年悩んでいるという方も多いです。

寝る時にも詰まって息が苦しくなったという経験をされた方がいるでしょうが、時には不眠の原因ともなってしまいます。

そんな辛い鼻詰まりですが、薬を使わなくても解消する方法はたくさんあります。長年鼻の詰まりに悩んでいるという方は、解消法を紹介していくので、自分に合った方法を試して解消を試みてみましょう。

スポンサーリンク

鼻づまり解消法

簡単な方法としは、息を止めることとなります。

呼吸法で鼻づまりを解消する

具体的なやり方としては、息を大きく吸い込み、ゆっくりと息を吐き出していきます。全て息を吐き出し終えたら、鼻をつまみます。息を止められる所まで息を止めて頭を上下に動かします。

頭の動かし方としては、天井を見て、自分のお腹を見る動きを繰り返します。これを一回やることである程度鼻の詰まりが解消されます。

解消されない場合は2回か3回ほど行うと良いでしょう。

この方法は速攻性があり、外出している時などには有効な方法となります。自宅でも簡単に行うことができるので、まずは試してみるというのも良いかと思います。

鼻詰まり

息を止めて解消する方法の原理としては、酸素不足に陥ることによって、脳が体に酸素を取り入れようとし、空気の通り道である気道を広げるためとなります。

息を止めるのではなく、解消するための呼吸法の凡田呼吸法と呼ばれるものもあります。

方法としては、凡田の部分に意識を集中させ、下腹部を凹ませていき、その状態を1分間保ちます。凡田の部分とは、へそのやや下の部分となります。

これを行うことによって鼻呼吸が行いやすくなり、鼻の詰まりを解消するだけでなく、イライラの解消効果もあると言われています。

鼻を温めて鼻づまりを解消する

他にも鼻を温めるというのも効果が実感しやすい方法となり、温め方としては、蒸しタオルがおすすめとなります。

温める物はカイロでもなんでも良いですが、温めることによって鼻腔が広がり、鼻の血行が良くなることで鼻の空気の通りが良くなります。

蒸しタオルを使用する際には、火傷に注意するようにしましょう。

温めることでリラックス効果もあるので、こちらの方法は寝る前に行うのが良いかと思います。

鼻の詰まりが解消されないという場合は、息を止める解消法と併用して行って試してみると良いでしょう。

脇を温めることも鼻詰まりに有効

鼻の他にも、脇を温めることでも鼻の通りが良くなります。

脇の下の温め方としては、空のペットボトルにお湯を入れて行うと良いでしょう。

脇の下を温め、圧迫することにより、交感神経が刺激されて、血管が収縮させる効果があります。それによって気道を確保することができます。

脇を圧迫するだけでも効果があるので、お湯を入れなくてもそのままのペットボトルだけを脇に挟んでも効果があります。

ペットボトルだけでなく、自分の拳を脇に挟むという方もいるので、ペットボトルがないという方も行うことが出来る方法となります。

鼻うがい

鼻の詰まりを解消する方法として、鼻うがいと呼ばれるものがあります。

鼻うがいは直接鼻の中に水を入れる方法となり、水を流すことによって詰まりの原因となるゴミやほこりを洗い流すものとなります。

また、鼻の詰まりだけでなく、風邪や花粉症の予防ともなるので、花粉症の方にも鼻うがいはおすすめの方法となります。

やり方としては、200mlくらいの水を用意し、片方の鼻の穴から水をゆっくりと吸い込んでいきます。吸い込んだ水は飲みこまず口から出します。

鼻うがいの効果を上げるために、水ではなく番茶と塩で行うという方もいます。塩は番茶200mlに対して小さじ2分の1ほど入れるようにしましょう。

鼻うがいは少しコツが要り注意深く行う必要がありますが、専用の吸入器も販売されているため、そちらの購入を検討されていも良いでしょう。

ツボを押して鼻詰まりを解消する

鼻の近くにある迎香と呼ばれるツボを押すという方法もあり、ツボを押すだけとなるので、息を止める方法と同様に簡単で手軽に出来る方法となります。

迎香の場所としては、小鼻のすぐわきの少し凹んだ場所となります。こちらのツボ指を当てて回転させるような感じでマッサージを行っていきます。

こちらは科学的に証明されていませんが、鼻の詰まりには有効とされる方法となります。

鼻詰まり

メントールを活用する

メントールを活用する方法もあり、メントールには抗炎症作用や血流促進の効果があるため、鼻の詰まりを解消するためには効果的な物となります。

メントールの含まれるものとしては、ハッカ油、ミント系のアロマなどがあります。

他にも、メンソーレクリームやメントール配合の飴なども販売されているので、そちらもおすすめのものとなります。

メンソーレクリームは鼻の入り口に塗るだけなので、簡単に鼻の詰まりを解消できる方法となります。

ハッカ油に関しては、ティッシュに含ませて吸い込む方法や、お湯に垂らして吸い込む方法もあります。

ミント系のアロマも同様に、ティッシュやお湯に垂らして使用するようにしましょう。

暖かいタオルに含ませて鼻を覆うという方法もあるため、行いやすい方法を選んで解消法を試して行きましょう。

鼻詰まりの弊害

花粉症が辛い時期などは、くしゃみや鼻水が止まらなくなる方もいるでしょう。また、鼻づまりに悩む方もなかにはいるかもしれません。アレルギー性鼻炎などに悩む方も、鼻詰まりになりやすい傾向もあります。

鼻が詰まることで、呼吸する時にも、ちょっと息苦しいこともあり、夜、寝る時に鼻がつまっていると、なかなか寝付けないという方もいるでしょう。

鼻詰まりは口臭の原因となることも

また、そのまま寝られたとしても、鼻が詰まっている状態では、呼吸がしにくいため、口をあけて口呼吸をしてしまうこともあります。寝ている間に口呼吸をしてしまうと、口のなかが乾燥しやすく、喉を痛めたり、口臭などがきつくなることも考えられます。

そのため、朝起きた時に、喉に痛みを感じたり、口がかわいていることで、口臭が気になるという悩みを抱えている方もいるかもしれません。

運動時の呼吸が乱れる

また、運動をする時なども、鼻がつまっているとかなりつらいと感じる方もいるでしょう。運動時には、それなりに呼吸が乱れやすくなり、軽い運動ならば、それほど息が乱れることがなく、鼻から呼吸することもできますが、激しい運動時には、鼻からの呼吸では追いつかず、口で呼吸をすることなります。

しかし、運動をする時点ですでに鼻が詰まっている状態では、まともに鼻呼吸するのは困難な状態にあり、ちょっとした軽めの運動であっても口呼吸の状態になりがちです。呼吸も乱れやすいため、できれば、運動をする時点では、鼻を通しておくことが理想的でもあります。

それ以外にも、鼻が詰まることで、においなどもかぐ時に苦労することもあるでしょう。

食べ物が美味しくなくなる

食事の時ににおいがあまり嗅ぎ取れない状態では、おいしさが半減した気分になります。食べ物など料理のにおいをかぐことは、食欲を増すことにもなるため、できれば、食事前には、鼻づまりをある程度解消しておきたいものです。

また、食事の時に鼻が詰まっていることで、食べた時の味がちょっとわかりにくいということもあります。風邪などを引いたときに、味がわかりにくいという状態がありますが、嗅覚などの影響があります。

そのため、鼻づまりをしている状態では、味覚異常の状態になりがちです。おいしい食事をしたいなら、鼻詰まりを解消していくことは重要なことといえるでしょう。

まとめ

鼻詰まり
普段、生活をしていて、それほど呼吸を意識して過ごしている方は少ないかもしれません。また、普段、あまり鼻づまりをしない方からしてみれば、鼻が詰まることぐらいたいしたことないんじゃないかと思う方もいるでしょう。

しかし、実際によく鼻づまりになる方からすれば、生活をしていく上で、それなりに悩みの種となることもあるということを覚えておきましょう。一時的なものならば、それほど気にならないかもしれませんが、慢性的に鼻づまりになる場合、また、花粉症の時期などには、その花粉の飛散する量によってもかなりその症状において違いがでてきます。

特に花粉症などの場合には、鼻づまりだけでなく、鼻水、くしゃみ目のかゆみや目の充血などさまざまな症状を引き起こし、それが複合的に起こるため、生活に支障がでる方もいるでしょう。

また、呼吸しにくい状態は、起きている状態でも、意識的にはっきりしていない状態になりやすく、仕事や学校生活、また、私生活においても通常よりも活発に行動できなかったり、集中できない状態にもなりがちです。

そのような状況が続いてしまうと、人にもよりますが、それなりに悩むこともでてきます。深刻な症状とまではいかないかもしれませんが、ある程度日常生活において影響がでることを踏まえて、少しでもその症状を改善することができるように、自分なりに対策をしてみることも大切です。

鼻づまりの解消法としては、鼻を少し温めるというのも、一つの手段です。鼻を温めることにより血流などがよくなります。その影響により、鼻孔がある程度広がる傾向にあり、ある程度鼻の通りがよくなることがあります。鼻に蒸しタオルなどを当ててみることで、一時的に血流をよくして鼻の通りをよくしましょう。

また、リンパ節を刺激することで、リンパ、そして血流を改善することもある程度鼻の通りをよくすることにつながるといわれています。鎖骨周辺などのリンパ節を指で刺激して鼻づまりを解消していきましょう。

そのほかにも、ツボを押すというのも有効な手段といえます。小鼻の左右のワキなどを軽く押してみるといいでしょう。両脇から挟むような形で押してみると上手く押せます。

鼻うがいなどをしてみるのも、一つの手段です。花粉症などで辛い思いをしている方は、うがいによって、鼻腔の中をきれいにしてみるというのも対策の一つになるでしょう。

自分で出来る範囲で対策をしても解消できない場合などは、医療機関での診察、治療を受けるというのも手段の一つです。また、市販薬に頼るという方法もあるでしょう。さまざまな解消法があるため、自分にあったやり方、対処をしていくことが大切です。

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