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A free-flowing exhaust will allow for faster turbocharger spool and more power. The best method is to use a 3" downpipe, 3" catalytic converter replacement pipe, and a 3" mandrel bent cat-back exhaust.
Nissan 240SX downpipe which is the pipe that connects between the CAT converter and the turbo elbow and the CAT converter itself which is connected between the exhaust system and the downpipe. Fitting a fully decatted S14 exhaust system should free up around 6-15bhp.