Here are 7 gentle nose exercises that you can do to Slim and refine the appearance of your nose. Lift your nose slightly to prevent your nose from Drooping as you age. Reduce wrinkles on your nose bridge and eyelids. And Gain better muscle control to help define your nose for a more youthful appearance.
Your nose has muscles, which means they can be strengthened and toned through specific, gentle exercises, just like any other muscle group!
7 Best Nose Exercises to Get Your In Shape – Tone, Define & Slim Naturally
1. Nose Lift (Tip Reduction & Lift)
This gentle resistance nose exercises targets the depressor septi nasi and the nasalis muscles, which helps lift the nasal tip slightly, reduce the downward pull of gravity, and tone the area to combat age-related drooping.
How to do it:
- Sit or stand comfortably and relax your face.
- Place your index finger lightly on the tip of your nose, just above your nostrils.
- Gently push the tip upward toward your forehead while resisting with your nose muscles (try to keep the tip down).
- Create equal resistance so that your nose doesn’t move much, but you’ll feel the muscles engage.
- Hold for 5–10 seconds while breathing normally.
- Release and relax for five seconds.
- Repeat 10–15 times.
Variation (stronger): Use your thumb and index finger to hold the bridge of your nose. Place your other index finger under your nose tip. Pull your upper lip down while pressing your nose upward against your finger. Do 10–15 reps.
Frequency: 2–3 times a day (morning, midday, evening).
2. Sculpt Your Nose (Nostril & Side Compression)
The appearance of wide nostrils can be refined by gently pressing the sides, the nasal bones, and the surrounding muscles. This nose exercises can also create a slimmer look and improve muscle control around the nose.
How to do it:
- Sit or stand and relax your face and shoulders.
- Place your index fingers on both sides of your nose, along the sides of the bridge.
- Exhale slowly and apply very gentle inward pressure with your fingers, just enough to feel a light stretch or resistance.
- At the same time, try to flare your nostrils outward against your fingers and resist the push.
- Hold the tension for 5–10 seconds while breathing normally.
- Release and relax for five seconds.
- Do this 10 to 15 times.
Bonus move: Practice “nose wiggles” by moving your nose up and down or from side to side while keeping the rest of your face still. It’s tricky, but it strengthens control.
Frequency: 2–3 minutes, several times a day.
3. Flare & Breathe (Nostril Flaring for Thinner Look)
Nostril flaring strengthens the nasalis muscle. It tones the sides of the nose and can make the nostrils appear less wide over time. It also improves breathing control, which is great for overall facial relaxation.
How to do it:
- Sit or stand comfortably and relax your face.
- Pout your lips into a small “O” shape.
- Place your index fingers lightly against both nostrils, making gentle contact without blocking the airflow.
- Inhale deeply through your nose, flaring your nostrils outward against your fingers.
- Hold the flare for 2–3 seconds and feel your muscles engage.
- Exhale slowly through your nose and relax your nostrils.
- Repeat this process rhythmically for 10–20 breaths.
Frequency: 2–3 sets of 10–15 breaths. Do this several times a day.
4. Smile & Push (Nose Thinning with Smile)
The muscles that surround the nose, including the levator labii superioris, are activated when you smile. This gentle nose exercises tones the area, lifts the nose slightly, and helps refine and reduce the width of the nose over time.
How to do it:
- Sit or stand and relax your face.
- Place your thumb and index finger on either side of your nose, along the sides or bridge.
- Gently push inward with very light pressure, just enough to feel resistance.
- While holding your fingers in place, smile widely.
- Feel your nose muscles working against the gentle pressure.
- Hold the smile for 3–5 seconds, then relax.
- Repeat 20–30 times.
Frequency: 2–3 times a day (morning, midday, evening).
5. Breathing for Shape (Alternate Nostril Breathing)
The practice of alternate nostril breathing has several benefits: It strengthens the nasal muscles, improves control over the nostrils, enhances circulation to the area, reduces tension around the nose, and calms the nervous system. This last benefit is particularly important because it lowers cortisol, which is linked to facial aging.
How to do it:
- Sit comfortably and relax your face and shoulders.
- Use your right thumb to gently block your right nostril.
- Inhale deeply through the left nostril for a count of three to four.
- Hold your breath for one to two seconds.
- Use your right ring finger to block your left nostril and release your right nostril.
- Exhale slowly through the right nostril for a count of six to eight (a longer exhale).
- Inhale through the right nostril, hold, switch, and exhale through the left nostril.
- Repeat 8–10 full cycles.
- Do 3 sets of 10 cycles (or 3–5 minutes continuously).
6. Nose Massage for Narrowing & Circulation
Regular massages improve blood flow, reduce fluid retention and puffiness, and relax the tight muscles around the nose. Over time, they can give the area a more refined appearance by stimulating collagen production and toning it.
How to do it:
- Sit comfortably and relax your face.
- Using your index fingers, start at the bridge of your nose.
- Gently massage downward toward the tip with small circular motions or light strokes.
- Then, move to the sides of your nostrils and circle gently with light pressure.
- Use your thumbs to massage the sides of your nose with upward strokes toward your eyes.
- Finish by lightly tapping the bridge and the sides.
- The massage should take 3–5 minutes daily (or split into 2–3 short sessions).
Do this for 5 minutes daily, or split it into shorter sessions throughout the day. Consistency is key here!
7. Wrinkle & Smooth (Nose & Eye Muscle Activation)
This nose exercises targets the procerus (the “bridge wrinkle” muscle), the nasalis, and the surrounding eye and nose muscles. It tones the area, reduces wrinkles around the nose and eyes, and gives the face a fresher, more alert appearance.
How to do it:
- Relax your face and sit or stand comfortably.
- Place your middle fingers near the inner corners of your eyes, near your nose bridge.
- Place your ring fingers right next to them on the sides of your nose.
- Exhale and wrinkle your nose upward as if you were sniffing or squinting.
Feel the muscles tense under your fingers. - While wrinkling, gently smooth the wrinkles outward along the sides of your nose with your fingers.
- Relax, breathe, and repeat.
- Do 10–15 reps for 2–3 sets.
Nose exercises are a fun, non-invasive way to enhance your natural features and maintain a fresh, toned appearance. These exercises might seem silly at first, but if you stick with them, you may notice subtle changes over time, especially if you also practice good skincare and posture.
