Nitric oxide is a molecule naturally produced by the human body and plays a crucial role in maintaining good health. It is a signalling molecule involved in many physiological processes, including blood flow regulation, immune system function, and communication between cells.
The benefits of nitric oxide in the body include:
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Improved blood flow: Nitric oxide dilates blood vessels, allowing for better blood flow and oxygen delivery to the body's cells and organs.
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Reduced blood pressure: Nitric oxide helps to relax blood vessels, lowering blood pressure.
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Enhanced athletic performance: By improving blood flow, nitric oxide can increase endurance and help muscles recover faster from physical activity.
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Improved immune system: Nitric oxide helps the immune system fight harmful pathogens and promote healing.
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Better erectile function: Nitric oxide is important for maintaining a healthy erection as it helps to relax blood vessels and increase blood flow to the penis.
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Anti-inflammatory effects: Nitric oxide has anti-inflammatory effects, which can help reduce inflammation in conditions such as arthritis.
Breathing exercises have been shown to increase the amount of nitric oxide in the body. Here are five breathing exercises to try:
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Deep breathing: This exercise involves taking deep breaths in and out slowly while holding each breath for a few seconds. This exercise can help increase nitric oxide levels by increasing oxygen delivery to the body's cells and tissues.
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Alternate nostril breathing: This exercise involves alternately breathing in and out through one nostril and then the other. This exercise can help improve breathing patterns and increase the amount of nitric oxide in the body.
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Box breathing: This exercise involves breathing in for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding the breath for a count of four. This exercise can help improve breathing patterns, reduce stress and anxiety, and increase nitric oxide levels in the body.
- Breathing through the Nose
Breathing through the nose has several benefits, including filtering out dirt and pathogens, warming air, controlling airflow, and producing nitric oxide. This NO improves oxygen delivery in the lungs by relaxing and expanding bronchi and bronchioles. (2) -
Humming Boosts Nitric Oxide
Humming can significantly increase nitric oxide levels in the nose. Research has shown that humming can increase nitric oxide by approximately 15 times compared to quiet exhalation, likely due to increased contribution from the paranasal sinuses. Humming causes air to oscillate, increasing air exchange between the sinuses and the nasal cavity. (7)Benefits of Humming:
- Increases nitric oxide production Humming Greatly Increases Nasal Nitric Oxide by Eddie Weitzberg , and Jon O. N. Lundberg
- Alleviates chronic nose and sinus inflammation/infection Strong humming for one hour daily to terminate chronic rhinosinusitis in four days: a case report and hypothesis for action by stimulation of endogenous nasal nitric oxide production by George A Eby
- Promotes limbic deactivation, reducing basic emotions/drives Neurohemodynamic correlates of ‘OM’ chanting: A pilot functional magnetic resonance imaging study by Bangalore G Kalyani, et al
- This leads to a "rest-and-digest" state, lowering heart rate/BP, improving cognition, and reducing stress Effects of Bhramari Pranayama on health – A systematic review by Maheshkumar Kuppusamy
- Improves pulmonary function in healthy individuals Effect of Bhramari pranayama and OM chanting on pulmonary function in healthy individuals: A prospective randomized control trial by A Mooventhan and Vitthal Khode
Experience the benefits of humming by humming your favourite song throughout the day. Combining humming with extended exhalation and mindful awareness can amplify the effects. Tune in next week for a full-length yoga practice that features all three elements!
In conclusion, nitric oxide is a vital molecule in the human body, providing various health benefits by improving blood flow, reducing blood pressure, enhancing athletic performance, boosting the immune system, improving erectile function, and reducing inflammation. Breathing exercises have been shown to increase nitric oxide levels in the body, so try incorporating deep breathing, alternate nostril breathing, and box breathing into your daily routine.