Where the Muscle Is Located
The nasalis is a paired muscle on either side of the nose. It consists of two parts: the transverse part (compressor naris) and the alar part (dilator naris). It stretches across the bridge of the nose and down toward the nostrils, originating from the maxilla and inserting into the nasal cartilage. It’s the primary muscle responsible for flaring the nostrils and compressing the bridge of the nose.
Different Ways to Engage
- Basic Nostril Flare: Inhale deeply through your nose while flaring your nostrils as wide as possible.
- Alar Isolation Drill: Focus on activating just the lower nostrils without wrinkling the upper nose.
- Transverse Pinch Training: Compress the upper part of your nose by squinting inward toward the nasal bridge.
- Alternate Flare: Try flaring one nostril at a time to improve unilateral control.
- Breath-Driven Flex: Use forceful nasal inhalation with nostril flaring to naturally engage the muscle.
How Long to Hold Flex for Muscle Growth
- Beginner: 5–8 seconds per rep, 3 sets
- Intermediate: 10–15 seconds, 4 sets
- Advanced: 20–30 seconds with sustained resistance, 5 sets
Repeat 3–5 days per week with brief rest between sets. Avoid overuse, especially when training other nasal-area muscles.
Different Levels of Skill
- Beginner: Learn to consciously flare both nostrils evenly.
- Intermediate: Gain control of each part—focus on either flaring or compressing the nose bridge.
- Advanced: Perform nostril flaring while controlling surrounding muscles and maintaining symmetry or expression consistency.
How It Supports Other Muscles
- Levator Labii Superioris Alaeque Nasi: Assists in nostril dilation and upper lip raising.
- Orbicularis Oculi: Coordinates during facial expressions involving deep breathing or intense focus.
- Corrugator Supercilii and Procerus: Often engage together in emotional displays such as disgust or exertion.
- Buccinator: Works with the nasalis during controlled exhalation, sniffing, or breath regulation through the nose.
The nasalis is essential for expressive control, nasal breathing efficiency, and facial symmetry during dynamic expression. Training this muscle enhances control over nostril shape and movement, supports breathing exercises, and refines mid-face tone.
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