In 2019, three scientists won the Nobel prize for discovering the harmful effects excess oxygen in the body.
Four years earlier, Patrick McKeown wrote The Oxygen Advantage, where he explains how breathing from the nose in a careful controlled manner can help you regular the amount of oxygen you take in. The positive consequences of doing this are many. McKeown has close to two decades of experience training people to improve their breathing habits. The book is essentially a manual for how to breathe better.
The breathing technique is based on Buteyko method, a n alternative physical therapy that originated in the 1950’s. The premise of McKewon’s argument is that people have developed bad habits such as breathing from the mouth, when they should only use their mouth from eating. Mouth breathing causes too much oxygen intake, which leads to improper jaw development and constant exhaustion. it is not that there is too much oxygen, but that the body is releasing too little oxygen to the organs. When there is too much oxygenation, the body fails to release red blood cells through a process described in the article linked above. If you breathe from your nose instead, your athleticism can improve, you will feel more energetic, and be healthier.
Generally speaking, there are three levels of breathing. The first one is to breathe softly, so that a person standing next to you does not hear you breathing. The second level is to breathe softly so that you do not hear yourself breathing. And the third level is to breathe softly so that you do not feel yourself breathing.
Nitric oxide produced in the nasal sinuses ca be increased by humming. So, when you exhale, hum. Research by Weitzberg and Lunberg described how humming increased nitric oxide up to fifteen-fold compared with quiet exhalation. The conclusion was that humming causes a dramatic increase in sinus ventilation and nasal nitric oxide release.
What’s the big deal? Well, nitric oxide sends a signal for the blood vessels to relax and dilate. Too little nitric oxide, and blood vessels constrict, causing the heart to increase pressure to send blood throughout the body.
Imagine a garden hose with a knot in it. Water cannot freely flow through it – pressure must rise for that to happen. But persistent high blood pressure causes damage to the arterial blood vessels, causing plaque buildup and cholesterol and possibly blood clotting. Blood clots can lead to obstruction which may cause the heard and brain to be deprived of blood and oxygen, resulting in heart attack or stroke.
Nitric oxide is essential for human health. It reduces cholesterol and reverses plaque build up in the blood vessels. Novel laurate and professor of pharmacology Dr. Louis Ignarro explain: “Nitric oxide is the body’s natural defense to prevent all of these things from happening.”
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Producing enough nitric oxide helps blood flow get directed effortlessly around the body, ensuring that the vital organs receive enough oxygenation and nutrients. When blood vessels relax, the heart can normalize the pressure it needs to distribute blood.
How to increase nitric oxide? Slow nasal breathing, regular moderate physical exercise, and eating foods that produce nitric oxide.
When we nasal breathe, nitric oxide will follow the airflow to the lungs, where it helps increase oxygen uptake in the blood.
Slow, gentle breathing from the diaphragm relaxes and dilates blood vessels.
Vigorous activity has been shown to worsen blood flow. Moderate intensity exercise (brisk walk, light jog) increased nitric oxide production and improved blood flow throughout the body.
When you meditate, try to be aware of your own mind, thoughts, and being still and present. Maintain awareness of your inner body. You will notice that the breath can be felt entering and leaving the body at four distinct points.
The first is the area just inside the nose, the second is the area at the back of the throat, the third is movement of the chest, and the fourth is movement of the abdomen. You may find it easier to focus on one point more than others—experiment as you practice to see which feels most natural for you.
It is also helpful for recovering from physical exercise and increasing your BOLT (body oxygen level) score. Having a high BOLT score will help negate the effects of nervousness.
Perform a series of small breath holds following these instructions:
• Take a small, silent breath in and out through your nose.
• Hold your breath for 2 to 5 seconds.
• After each breath hold, breathe normally for around 10 seconds. Do not interfere with your breathing.
• Continue to do a small breath hold followed by normal breathing for around 10 seconds.
• Practice this exercise for at least 15 minute
To reduce and eventually eliminate breathing through the mouth at night, follow these guidelines:
Sleep on your front or left side; sleeping on your back is by far the worst position, as there is no restriction to your breathing.
Along with beet juice, essential nitric oxide–producing, heart-protecting food sources to include in your diet include fish, green vegetables, dark chocolate, red wine (a glass per day—not the bottle!), pomegranate juice, green or black tea, and oatmeal.
Don’t mouth breathe, therefore, don’t sigh. Hold your breath or swallow when you feel a sigh come on.
To unblock the nose, perform the following:
1. Take a small, silent breath in and a small, silent breath out through your nose.
2. Pinch your nose with your fingers to hold your breath.
3. Walk as many paces as possible with your breath held. Try to build up a strong air shortage, without overdoing it, of course!
4. When you resume breathing, do so only through your nose; your breathing must be calmed immediately.
5. After resuming your breathing, your first breath will usually be bigger than normal. Make sure that you calm your breathing as soon as possible by suppressing your second and third breaths.
6. You should be able to recover your breath within 2 to 3 breaths. If you cannot, you have held your breath for too long.
7. Wait for about a minute or so and then repeat.
8. Repeat this exercise 5 or 6 times until the nose is decongested.
Breathe Light to Breathe Right
Place one hand on your chest and the other just above your navel to help you to follow your breathing.
2. Breathe in and gently guide your abdomen outward.
3. Breathe out and gently guide your abdomen inward.
4. Observe your breathing pattern, noting the size and depth of each breath.
5. Apply gentle pressure with your hands to slightly reduce your breathing movements. It should feel as if you are breathing against your hands.
6. Encourage the depth of each breath to reduce.
7. Take in a smaller or shorter breath than you would like.
8. Allow a relaxed breath out, exhaling gently, slowly, and easily.
9. Bring a feeling of relaxation to your breathing.
10. Do not tense your body, hold your breath, or pause your breathing.
Continue to breathe smoothly but take in less air than before.
11. The objective of this exercise is to create a tolerable hunger for air. Try to sustain this for 3 to 5 minutes at a time. If your breathing rhythm becomes chaotic or if your breathing muscles contract, then the air shortage you have created is too much. If these signs occur, stop the exercise and return to it when breathing is back to normal.