Nostril Flare Control
Nostril flare control is a bodyweight facial exercise targeting the nasalis muscle. It involves alternating between flaring and contracting the nostrils to improve muscular control and tone the nose area.
How to do it
- Sit upright with your face relaxed and breathing normally.
- Focus on the muscles around your nostrils and attempt to flare them outward.
- Hold the flared position for 3–5 seconds.
- Slowly contract the nostrils back inward as much as possible.
- Hold the contracted position for 3–5 seconds.
- Repeat the flare and contract cycle for the desired number of repetitions.
Form cues
- Keep your face relaxed
- Flare nostrils wide without wrinkling forehead
- Hold the contraction steadily
- Breathe through your nose
Breathing: Maintain a steady, rhythmic breath through your nose throughout the exercise.
Common mistakes
- Wrinkling the forehead: this creates unnecessary tension in unrelated muscles
- Tensing the jaw: keep the mouth soft to isolate the nasal movement
- Moving too quickly: slow, controlled movements are more effective for muscle awareness
Muscles worked
Primary: facial muscles. Secondary: nasalis.
Suggested sets & reps
Get fitter
3 sets x 10-12 repetitions, rest 30s
Lose weight
3 sets x 10-12 repetitions, rest 30s
Build muscle
3 sets x 10-12 repetitions, rest 30s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel tension or discomfort in your jaw or forehead, ease off and ensure your face remains relaxed.
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
Can I do this exercise anywhere?
Yes, it is a subtle movement that can be performed at home or anywhere you feel comfortable.
Should I feel pain while doing this?
No, you should feel a light muscular engagement, never sharp pain or discomfort.
How often should I practice this?
Consistency is key; practicing once a day is usually sufficient for beginners.