Unlock Your Breathing "Combination Lock"

For each scientific paper I read, I ask myself,

“What practical takeaways can my readers and I apply in our lives today based on these results?”

I usually get similar answers: (1) Breathe slowly, (2) breathe through your nose, or (3) hold your breath. (This is how I discovered the three breathing principles.)

Feeling Like Bill Murray in Groundhog’s Day

These common answers can be frustrating because I often feel like a broken record. Each paper I read is full of awesome, nerdy information. But, from a practical perspective, it’s all really simple stuff.  

For example, the paper I’m sharing this week reviews the latest science on nasal nitric oxide (including two new things I hadn’t read anywhere before). But, the take-home message is simple: Breathe through your nose.

Let’s look at this excellent paper, and then I’ll explain how Jim Rohn helped me work out my frustration.

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Recent Advances on Nitric Oxide in the Upper Airways

(Click Here For Full Summary)

Journal: Current Medicinal Chemistry, Volume 23, Issue 24, 2016

Since we’ve reviewed the beneficial effects of nasal nitric oxide several times, let’s focus on the two new things from this paper:

1. Nitric Oxide Plays a Role in Warming Incoming Air

A study showed that increased nasal NO release was associated with increased temperature in the nasal airways. There precise mechanism for this was unclear, but interesting nonetheless.

(If this interests you, please send me an email and I’ll share some of my speculation as to what is happening.)

2. Nasal NO Enhances Cilia Functioning

Cilia are tiny little hairs in your upper and lower airways. They move back and forth to push inhaled particles out of your airways and back out through your nose. They are your lungs' main line of defense against inhaled pathogens.

Nasal nitric oxide enhances the functioning of these cilia, and low levels of NO have been associated with weakened cilia movement. Here is yet another way that NO defends us against airborne pathogens.

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Jim Rohn and His Combination Lock

Again, the take-home message from this paper is: breathe through your nose to harness the benefits of nasal nitric oxide. Which brings me to Jim Rohn’s wisdom:

“Ideas can change your life. And sometimes all you need is just one more good idea in a series of good ideas. It’s like dialing the numbers of a combination lock. After you’ve dialed five or six numbers, the lock may not come open. But you probably don’t need five or six more numbers. Maybe you need just one more number, one more idea.”

Although I feel like a broken record, this passage reminded me that broken records are necessary for learning.  

I hope the (repetitive) ideas shared here help you breathe through your nose more today.

In good breath,
Nick

P.S. Can’t wait for grandchildren.

Nasal Nitric Oxide is My New Favorite Gas

The nose warms and humidifies incoming air. We’ve heard that a lot.

However, when you dig into the scientific literature, you learn that nitric oxide (NO) might outweigh all other aspects of nasal breathing. It’s actually hard to overstate the benefits of nasal NO.

Which brings us to this week’s paper:

Nasal Nitric Oxide in Man

- Published in Thorax in 1999 (Read Full Summary Here)

This was a great overview of the many functions of nasal NO. Here are a few of my favorites. Check out the full summary for more.

The general consensus is that NO is continuously released in the paranasal sinuses. Because of this continuous release, a lower flow rate will result in higher concentrations. This could be yet another benefit of slow breathing: Increased nitric oxide delivery to the lungs.

Another amazing benefit of nasal NO is that it increases arterial oxygenation. For example, one study showed that nasal breathing increased tissue oxygenation 10% more than mouth breathing.

Finally, and this was my favorite part, a study showed that breathing humidified air through the mouth did not increase oxygenation; however, breathing supplemental NO through the mouth increased oxygenation similar to what is seen in nose breathing.

Although the warming and moistening effects are important, this suggests that nitric oxide might explain many of the benefits of nasal breathing.

I am continually amazed by everything nitric oxide does in the body.  I think it’s my new favorite gas (never thought I’d have one of those!).

In good breath,
Nick

P.S. Who Needs Gas?.