Nose Shortening
Nose shortening is a bodyweight facial exercise targeting the nasalis and muscles surrounding the nose. It involves pressing the nose tip upward with a finger while contracting the muscles downward to tone the nasal area.
How to do it
- Sit upright with your face relaxed.
- Place your index finger on the tip of your nose, applying very light upward pressure.
- Flex your nose downward using the muscles above the upper lip, working against your finger.
- Hold the contracted position for 3–5 seconds.
- Release and return to a neutral position.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with relaxed shoulders
- Apply only light pressure
- Focus on the muscles above the upper lip
- Keep the rest of your face still
- Hold steady for the full duration
Breathing: Maintain steady, rhythmic breathing throughout the hold; do not hold your breath.
Common mistakes
- Pressing too hard, which can cause skin irritation
- Tensing your jaw, which creates unnecessary facial strain
- Moving your entire head, which reduces the focus on the nasal muscles
Muscles worked
Primary: facial muscles. Secondary: nasalis.
Suggested sets & reps
Get fitter
3 sets x 10 reps, 3-5 second holds
Lose weight
3 sets x 10 reps, 3-5 second holds
Build muscle
3 sets x 12 reps, 5 second holds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain or skin discomfort, stop the movement immediately.
- If you have recent facial injuries or surgery, please consult with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I practice this?
Once a day is plenty to start, as facial muscles fatigue quickly.
What if I feel tension in my jaw?
Focus on relaxing your jaw muscles before starting; if tension persists, stop and reset.
Does this replace other facial exercises?
No, it is a specific movement that works best as part of a balanced facial routine.