Nitric Oxide

Nitric Oxide (NO) is a hormone that kick starts a domino effect around the body to relax and widen blood vessels, improve circulation, oxygen delivery, immune function and overall cardiovascular health in addition to reducing inflammation and oxidative stress.

Most chronic diseases are associated with loss of nitric oxide production.

Signs of reduced nitric oxide production, also known as endothelial dysfunction, are:

• penile and clitoral erectile dysfunction

• high blood pressure

• metabolic disease (3 or more of the following: large waistline, high blood pressure, type 2 diabetes, elevated blood glucose, raised triglycerides, low HDL cholesterol)

• exercise intolerance

• heart attack, stroke or dementia

'Mouth breathing is one of the worse things we can do for our cardiovascular nitric oxide production'

Dr Nathan Bryan, International Leader in Molecular Medicine

I recommend listening to this informative conversation between Patrick McKeown and Dr Nathan Bryan, world-leading expert in NO research. If you are pushed for time read my summary of the main points below.

1992 - NO was named 'Molecule of the Year'.

1998 - Nobel Prize in Physiology or Medicine awarded to Robert F Furchgott, Louis J Ignarro and Ferid Murad for their discoveries concerning 'the nitric oxide as a signalling molecule in the cardiovascular system'.

Nitric oxide, previously known as endothelial‐derived relaxing factor, starts a complex pathway of processes helpful for health and well-being:

• potent anti-inflammatory molecule

• widens bloods vessels (tubes that transport blood around the body)

• relaxes smooth muscle in the airways (breathing tubes)

• improves oxygen delivery due to simultaneously opening blood vessels and airways (V/Q ratio)

• energy production in mitochondria

• improves immune function

• antibacterial, antiviral, antifungal properties

• bone health

• production of sex hormones (including oestrogen and progesterone) and involved in female and male reproduction

• tissue repair and regeneration

• neurotransmission (communication within and between nerves)

• helps blood sugar control (NO required for insulin signalling)

Aging naturally leads to lower NO production however we are able to take simple steps to increase NO production: nasal breathing, improve oral microbiome, exercise and dietary changes.

Nasal breathing

The highest concentration of enzyme that creates NO is found in the lining of the nasal cavity. Breathing in and out of the nose whilst awake, asleep and moving activates and stimulates NO production. In my experience as a breathing practitioner improving tolerance to our waste product, carbon dioxide, reduces nasal congestion and makes it easier to maintain nasal breathing. More information here.

Teaching your body to nasal breathe whilst awake will make it more likely you will nasal breathe whilst asleep however if you are mouth breathing during sleep your body may need to be re-educated. The product I have used to retrain my body to nasal breathe whilst asleep is called MyoTape® 5% discount code available using this link and the code LOUISEOLIVER5. MyoTape® does not cover the mouth and is available in small, medium, large size and for beards - Amazon links. (Click to read my affiliate disclosure). I used the large size. MyoTape® is placed around the mouth with a light, elastic tension that gently encourages lip seal and nasal breathing however the body is able to breathe using the mouth if necessary. I do not recommend using a product that covers the lips or a product with a small hole because getting the mouth closed does not correct over breathing and the individual may need to occasionally mouth breathe until breathing volume is normalized. It is sensible to get used to wearing the product whilst awake and when you are ready start wearing it whilst asleep. Do not use this product if under the influence of alcohol or sedative drugs. It takes around 3 months of daily use to retrain the nerve circuits, so this becomes a natural unconscious habit.

If you are struggling to re-establish nasal breathing whilst resting, moving and sleeping click to see how you can work with me.

Improve oral microbiome

Mouth breathing inhibits NO production in the mouth. Are you nasal breathing whilst awake, asleep and moving?

Antiseptic mouthwash, antacids and fluoride disrupt the bacteria in the mouth which assist in producing NO from the food we eat. Do not stop taking medication without consulting your health professional.

Exercise

Exercise stimulates NO release from walls of the blood vessels. Combining exercise whilst maintaining nasal breathing further improves NO production. Dr Bryan performs his high intensity exercise with a device in his mouth to ensure he only nasal breathes. It takes time to adjust to nasal breathing with exercise. You may find it easier to first practice nasal breathing at rest, whilst sleeping and with less intense exercise.

Dietary changes

Nitrate and nitrite found naturally in green leafy vegetables and other vegetables such as beets can provide the human body with a source of bioactive nitric oxide.

What changes are you going to make to improve nitric oxide production to help your health and well-being?

Client feedback after my breathing re-education programmes:

'Nasal breathing transformed my life, sleep better and feel better during the day'

'I am 68 years old and now recognise I've been a life long mouth breather. I can now skip continuously for 8 minutes whilst nasal breathing. Two months ago I would have needed to stop frequently due to air hunger'

'I had signed up for your programme to help with more efficient breathing during exercise , in particular running . I found it very informative and helpful. I completed a ten mile run comfortably without feeling out of breath or having to stop which I could not have managed prior to doing your workshop . It definitely helped me with my fitness and going forward I am more mindful of how I’m breathing all the time'

'What I love is that I am no longer breathless. In my mind I had decided I was unfit even though I couldn’t understand how that had happened to me. I knew my breathing was in poor shape but I had still been looking at the issue from a fitness perspective rather than a breathing issue. My walking pace has increased to the point that I could even jog for a while with nasal breathing. And my walking uphill speed has also increased’

References

Andrabi SM, Sharma NS, Karan A, Shahriar SMS, Cordon B, Ma B, Xie J. Nitric Oxide: Physiological Functions, Delivery, and Biomedical Applications. Adv Sci (Weinh). 2023 Oct;10(30):e2303259. doi: 10.1002/advs.202303259. Epub 2023 Aug 26. PMID: 37632708; PMCID: PMC10602574.

Bryan NS. Nitric oxide enhancement strategies. Future Sci OA. 2015 Aug 1;1(1):FSO48. doi: 10.4155/FSO.15.48. PMID: 28031863; PMCID: PMC5137939.

Jones AM, Vanhatalo A, Seals DR, Rossman MJ, Piknova B, Jonvik KL. Dietary Nitrate and Nitric Oxide Metabolism: Mouth, Circulation, Skeletal Muscle, and Exercise Performance. Med Sci Sports Exerc. 2021 Feb 1;53(2):280-294. doi: 10.1249/MSS.0000000000002470. PMID: 32735111.

Luo Y, Zhu Y, Basang W, Wang X, Li C, Zhou X. Roles of Nitric Oxide in the Regulation of Reproduction: A Review. Front Endocrinol (Lausanne). 2021 Nov 19;12:752410. doi: 10.3389/fendo.2021.752410. PMID: 34867795; PMCID: PMC8640491.

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