Everest

The Simplest Way to Increase Nitric Oxide Through Nasal Breathing

 

Hello, and happy Monday. Here are 4 thoughts, 1 quote, and 1 answer (like "Jeopardy") related to breathing that I hope you enjoy.

 
 
 
 

4 THOUGHTS

1. Can Mouth Breathing Increase Nitric Oxide?

Yes, but only if done on the exhale.

Nitric oxide (NO) is continuously produced in the nasal cavity. When we inhale through the nose, we harness this wondrous molecule and its benefits in the airways and lungs.

But if we also exhale through our nose, some of it gets washed out. Conversely, if we exhale through our mouth, the NO continues to accumulate in the nasal cavity. Then, more is brought in with the next nasal inhale.

In through the nose, out through the mouth.

Here’s what a researcher at the UCLA School of Medicine says:

"Exhaling through the nose is highly wasteful in that the NO would be expelled away from the lungs, where it is needed most." - Louis J. Ignarro, Inhaled NO and COVID-19

While I personally don’t recommend exhaling through the mouth all the time, there are clearly times when it might be beneficial, even if only for short periods.

The next thought has a few ideas about putting this knowledge into practice.

2. Increase Oxygenation by 10% (without increasing carbon dioxide)

"The subject inhaled through the nose with the mouth closed and exhaled through the mouth with the nose blocked. Thereby, a maximum of NO from the nasal airways is inhaled while a minimum is lost during exhalation." - Lundberg et al. (1996)

This protocol, nose in - mouth out, led to a 10% increase in tissue oxygenation when compared with mouth in-nasal out.

Notably, there were no significant carbon dioxide changes between protocols. Thus, by inhaling through the nose and exhaling through the mouth, we can increase tissue oxygenation without increasing carbon dioxide.

It’s all due to nitric oxide.

We should not base all our breathing on any one conclusion. And many factors need to be weighed, such as moisture and heat loss from exhaling through the mouth. But these results are intriguing nonetheless.

Here’s a simple way I put them into practice: I start each slow breathing session with 3-5 nose in - mouth out breaths before switching to nose in - nose out.

This study also implies that nose in - mouth out could increase oxygenation to the working muscles during exercise. So, if you’re uncomfortable with nasal-only breathing during your workout, switching to nose in - mouth out could be a beneficial compromise from an oxygenation perspective.

3. Why Slowing Your Breathing Helps You Relax

"By repeatedly stimulating the vagus nerve during those long exhalations, slow breathing may shift the nervous system towards that more restful state, resulting in positive changes like a lower heart rate and lower blood pressure." (my emphasis)

- BBC, Why Slowing Your Breathing Helps You Relax

It’s always fun to find an article reporting the science behind slow breathing from a news outlet like BBC. They even present some information you might not have considered, like how taking "big breaths" might benefit relaxation.

The article also touches on everything from pain to arthritis and provides many useful references. It's an excellent summary. Enjoy!

Thanks to 411 reader A. P. for inspiring this thought.

4. What is Breathing? And is it Woo-Woo (part II)?

When I was drafting last week’s thought about breathing being woo-woo, my grammar editor said that I was using the word "breathe" too much. Almost ironically, the synonym it suggested was: live.

I thought, "funny that a word synonymous with life itself is often considered woo-woo." But at the same time, interchanging "breath" with "life" is borderline woo-woo : )

But this is an appropriate synonym. Because at its root, what is breathing? At the risk of sounding a bit woo-woo myself, here is one answer: breathing is living.

 
 
 
 

1 QUOTE

"For breath is life, and if you breathe well you will live long on the earth."

- Sanskrit Proverb

 
 
 
 

1 ANSWER

Answer: This is the lowest blood oxygen saturation recorded in a human climbing Mount Everest.

…

(Cue the Jeopardy music.)

…

Question: What is 34.4%?

Wim Hof

"Fainting is okay, it just means you went deep." – Wim Hof

Maybe Wim Hof has some crazy ideas, but he has done more for "breathing" than just about anyone on this planet. I am incredibly grateful for him and his work.

His new book comes out tomorrow. I ordered a copy and hope you will too.

In good breath,
Nick

P.S. We’ve Been Ordering Pizza All Wrong

 
 

The Breathing 4.1.1. - Slow or Control? (+ Seneca on Walking & Breathing)

 

Happy Monday to you! Welcome to a new edition of The Breathing 4.1.1.

Below you’ll find 4 thoughts, 1 quote, and 1 answer (think "Jeopardy"). Enjoy!

 
 
 
 

4 THOUGHTS

1. Breath Rate or Breath Control: Which is More Important?

Last week, we talked about a powerful evolutionary advantage: Rather than evolving to breathe slowly, we evolved the ability to control our breathing.

We know slow, controlled breathing is beneficial, but what about just the controlled aspect itself?

A study published in 2017 examined this by having participants perform controlled breathing at 12 breaths per minute. This rate is on the low end of average for spontaneous breathing.

They found that this practice reduced sympathetic activity. There was something about the act of consciously controlling the breath that helped promote autonomic balance, despite the rather ordinary rate.

Slow breathing provides a host of additional benefits. But let us not forget the power of simply controlling your body’s most important function: breathing.

2. While We’re on the Subject: Slow Breathing Restores Balance in COPD

People with COPD have similar complications to diabetics, such as increased sympathetic tone and reduced baroreflex sensitivity (BRS).

A study published in 2008 found that slow breathing at 6 breaths per minute for 4 minutes significantly reduced sympathetic activity and increased BRS in COPD patients. That is, it helped restore cardio-autonomic balance. 

Their words are always better than mine:

“In summary, patients with chronic obstructive pulmonary disease showed sympathetic excitation and depression of the baroreflex. Slow breathing counteracted these changes.” - Raupach et al.

3. Another Non-Breathing Tip: I Take This Every Morning

To build off of my #1 non-breathing tip (2-4 hours between dinner and bedtime), here’s another one I use every day: baking soda.

Baking soda has been shown to improve performance and even help with autoimmune conditions. From a breathing perspective, it has also been shown to increase breath-hold time (something I have anecdotally experienced).

Here’s how I take it every morning:

  • 2 tablespoons of apple cider vinegar

  • 1/2 teaspoon of baking soda

  • Mix and "enjoy"

It sounds disgusting, but it’s actually not too bad. Apple cider vinegar might also help control blood sugars, so that’s an added bonus for us diabetics.

4. A Race for the Future

"Looking at the evidence, it’s hard not to conclude that our entire physiology was engineered to reward us for moving." - Kelly McGonigal, The Joy of Movement

I love Physiology First, its mission, and the people behind it. On August 15, they are holding a run/walk to collectively cover 1,000 miles. You can join virtually anywhere (my wife and I will be joining from here on the Space Coast of Florida).

It’s been a while since my 100-mile ruck, so this is a great reason to get out and move for a good cause. Every mile helps, and there is no minimum. I hope to "e-see" you there!

More Details:

A RACE FOR THE FUTURE
(We’re signing up for the "1000 Miler")

 
 
 
 

1 QUOTE

Speaking of walking and breathing:

“We should take wandering outdoor walks, so that the mind might be nourished and refreshed by the open air and deep breathing.” —Seneca, On Tranquility of Mind

(I found this quote in Ryan Holiday’s Newsletter.)

 
 
 
 

1 ANSWER

Answer: The number of oxygen molecules in each red blood cell.

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(Cue the Jeopardy music.)

…

Question: What is 1 billion?

In good breath,
Nick

P.S. Keeping Cool During COVID.

 
 

The Breathing 4.1.1. - Can This Acid Help You Digest Oxygen Better?

 

I hope this edition of "The Breathing 4.1.1" helps start your week off right.

Below you’ll find 4 thoughts, 1 quote, and 1 answer (think "Jeopardy"). Enjoy!

 
 
 
 

4 THOUGHTS

1. My #1 Non-Breathing Tip to Improve Your Breathing

There are non-breathing ways to improve your breathing. Here’s the easiest and most helpful one I’ve found: Add 2-4 hours between dinner and bedtime.

For example, I now eat dinner around 5:30 p.m. and go to bed around 7:45 - 8:00 p.m. (I used to eat closer to 7:00 p.m. with the same bedtime).

After one or two nights of the earlier dinner, my CO2 tolerance increased by about 20 seconds. And it’s remained that way ever since. If you’re not already, give it a shot and see how you feel after a couple of nights.

(As a side note, I also lost about 5 lbs after 1-2 weeks of doing this. So, when I saw this article on ScienceDaily, it jumped off the page at me: People who eat a late dinner may gain weight.)

2. Can This Acid Help You Digest Oxygen Better?

"Oxygen is what we breathe in. CO2 is what we internally produce in order to allow us to use that oxygen most efficiently." - David Bidler, Breathe to Perform

I love that interpretation. Rather than thinking of CO2 as a waste product, why don’t we instead view it as something our body produces to use the oxygen we breathe in.

While reading this passage, I also thought of a new analogy. It’s not technically correct, but I think it helps get the point across:

Your body produces stomach acids to digest food. It produces blood acids to digest oxygen.

3. Why Don’t We Breathe Slowly, 24/7?

I talk about the benefits of slow breathing a lot (maybe too much). With all of those benefits, it begs the question: Why didn’t we evolve to breathe slowly all the time? (Thanks, Ben!)

Rather than breathing slowly all the time, I believe we evolved something even more powerful: The ability to control our breathing.

We have been given access to our autonomic nervous system. We can choose to ramp it up or choose to slow it down. We can respond to our outer environment while being in control of our inner one.

With great power comes great responsibility. It’s up to us if we use it or not.

4. How Your Body Remembers High Altitude (1-Minute Podcast)

This episode of 60-Second Science from Scientific American explains how our red blood cells "remember" exposure to high altitude:

Red Blood Cells Remember Your Mountain Vacation

Although breath holds and high altitude exposure are not the same thing, we can elicit similar drops in blood oxygen saturation, presumably leading to similar effects. But, they’re not permanent:

"So the longer you stay at sea level before you re-climb to high altitude, then such memory will gradually disappear." - Yang Xia, UT Health Science Center

That’s why I’m also a fan of consistency over intensity to hep keep the benefits around.

 
 
 
 

1 QUOTE

"However, there is a bridge between our conscious mind and the subconscious action of the autonomic nervous system – breathing."

- Stephen Elliot with Dee Edmonson, The New Science of Breath

 
 
 
 

1 ANSWER

Answer: In 1978, two mountain climbers achieved this monumental feat for the first time.

…

(Cue the Jeopardy music.)

…

Question: What is climbing Everest without supplemental oxygen?

In good breath,
Nick

P.S. When You Finish Your To-Do List.