Nitric Oxide Efficiency Breathing For Stress

This breathing meditation is one that can help to retrain your natural breathing pattern. When we consistently give the body a breathing pattern that slows the breathing rate, our resting breathing pattern will begin to shift to a slower rate. This keeps the heart rate lower and keeps us out of fight or flight mode.

Slower breathing through the nose also helps us to benefit from the production of nitric oxide, a compound that we make naturally that keeps our lungs and blood vessels dilated for the most beneficial use of oxygen.

Transcript

Welcome to this breathing session.

My name is Andre Wilson and I'll be your guide today.

This breathing sequence is great for helping to reduce stress,

Asthma symptoms,

And breathing recovery following physical workout.

The basic overview of this session is simply holding the breath for 5 seconds,

Followed by normal breathing for 10 seconds.

And that's it.

When we hold the breath,

I recommend pinching the nose closed with the fingers.

You'd be surprised how much air gets through unconsciously.

And I'm going to guide you through all of this,

So don't worry about any numbers or counting.

So let's begin.

Inhale through the nose.

Exhale through the nose.

Pinch the nose.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

Not making any big changes to your breathing pattern.

And I'll start our next round in 10 seconds.

Inhale through the nose.

Exhale through the nose.

And pinch.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

Not making any big changes to your breathing pattern.

And I'll start our next round in 10 seconds.

When we hold our breath,

Nitric oxide builds up in the nasal cavity.

The breath we take after the breath hold carries that nitric oxide into the lungs.

And this helps open the airways and also improves oxygen uptake in the blood.

Inhale through the nose.

Exhale through the nose.

And pinch.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

Not making any big changes to your breathing pattern.

And I'll start our next round in 10 seconds.

You should feel pretty relaxed while doing this exercise.

If you feel stressed or if you feel a hunger for air that's a little too much,

Then you want to hold the breath for a shorter time.

Maybe 3 seconds.

Inhale through the nose.

Exhale through the nose.

And pinch.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

Inhale through the nose.

Exhale through the nose.

And pinch.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

Inhale through the nose.

Exhale through the nose.

Exhale through the nose.

And pinch.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

Inhale through the nose.

Exhale through the nose.

And pinch.

5,

4,

3,

2,

1.

Nose inhale and breathe normally.

If you're someone who has trouble holding the breath for 10 seconds,

Or if you have high stress levels,

Panic disorder,

Or COPD,

Repeat this session twice each hour.

Thank you for practicing with me today.

Peace.

Reviews

Surprised at how effective pinching the nose briefly can be! I do short breath holds based on the book "Breath" and greatly appreciate having this instruction for added effectiveness 💚💙

Thank you for this new experience. The technique left me feeling rested and a little high, which surprised me in a lovely way✨