5 Breathing Tricks That Ignite Natural NO Production
Nitric oxide helps blood vessels relax and widen so blood can move more easily throughout the body.
Most nitric oxide involved in circulation is produced by the endothelium, the thin lining inside the blood vessels. However, the nose and paranasal sinuses also produce high concentrations of nitric oxide.
This means certain breathing practices may help the body inhale more nasal nitric oxide or maintain the vascular conditions needed for healthy nitric oxide production. [1]
Not every breathing exercise directly raises nitric oxide. The strongest evidence exists for humming, nasal breathing during movement, and resistance-based breathing training. Other slow-breathing practices may help preserve nitric oxide by supporting stress control and reducing oxidative stress.
Here are five specific techniques to practice:
1. Bhramari Humming Breath
Bhramari breathing, also known as humming or bee breath, is one of the most targeted breathing practices for nasal nitric oxide.
The vibration created by humming increases airflow between the nasal cavity and sinuses, where nitric oxide is stored.
One study found that humming temporarily increased measured nasal nitric oxide approximately 15-fold compared with quietly exhaling.
How To Practice It
Sit upright and relax your shoulders.
Close your mouth and inhale gently through your nose for four seconds.
Keeping your lips closed, slowly exhale while making a steady “mmm” humming sound for six to eight seconds.
You should feel a light vibration around your nose, cheeks, and forehead.
Pause for one or two seconds before inhaling again.
Complete 10 humming breaths, which should take approximately two minutes.
This practice can be repeated once or twice daily. Avoid humming so forcefully that it causes pressure, dizziness, or discomfort.
2. 5–5 Resonance Breathing
Resonance breathing slows your breathing rate to approximately six breaths per minute.
Instead of taking large, forceful breaths, you breathe gently using an even five-second inhale and five-second exhale.
Slow breathing does not directly flood the body with nitric oxide. However, breathing exercises may help reduce oxidative stress, which is important because oxidative stress can break nitric oxide down before the blood vessels can use it.
How To Practice It
Sit comfortably with your back supported.
Close your mouth and inhale through your nose for five seconds.
Exhale gently through your nose for five seconds.
Do not pause or hold your breath between cycles.
Continue this rhythm for five minutes.
This equals approximately 30 complete breaths.
Keep each breath light enough that your shoulders remain relaxed. The stomach may gently expand, but the chest should not be forced upward.
3. The 4–6 Diaphragmatic Breath
Diaphragmatic breathing uses the large muscle beneath the lungs instead of relying mainly on the shoulders and upper chest.
The longer exhale encourages a slower breathing rate and helps the body move away from a highly stressed state. Research suggests diaphragmatic breathing may also help reduce exercise-related oxidative stress, potentially helping preserve nitric oxide availability.
How To Practice It
Lie on your back or sit comfortably in a chair.
Place one hand over your chest and the other over your stomach.
Inhale gently through your nose for four seconds.
Allow your stomach to rise while keeping your upper chest as still as possible.
Exhale through your nose for six seconds and allow your stomach to fall.
Repeat for 10 to 15 breaths.
The breath should feel smooth and controlled. Do not pull in the largest breath possible, since overbreathing may cause dizziness or tingling.
This practice works well after waking, during a stressful afternoon, or before bed.
4. The 3–4 Nasal Walking Breath
Walking naturally increases blood flow along the lining of the arteries.
That movement creates shear stress, a physical signal that encourages endothelial cells to activate nitric oxide-dependent vessel widening. Exercise training has consistently been associated with improved nitric oxide-dependent vascular function.
Breathing through the nose during a comfortable walk also allows air to pass through the nasal passages and carry naturally produced nitric oxide toward the lungs. Research has measured greater exhaled nitric oxide during nasal breathing than oral breathing during exercise.
How To Practice It
Begin walking at a comfortable pace.
Inhale through your nose for three steps.
Exhale through your nose for four steps.
Repeat this pattern for five to ten minutes.
Keep the pace light enough that you do not need to gasp or open your mouth.
As the rhythm becomes easier, try inhaling for four steps and exhaling for five steps.
This is not meant to be performed during intense exercise. Return to normal breathing if you become dizzy, unusually short of breath, or uncomfortable.
5. The 30-Breath IMST Routine
Inspiratory muscle strength training, or IMST, is a more targeted form of breathing exercise.
It requires a small handheld breathing device that creates resistance as you inhale. It feels similar to inhaling through a narrow straw.
A randomized controlled study had participants complete 30 high-resistance breaths per day, six days a week, for six weeks. The routine improved endothelial function and other measures of cardiovascular health in middle-aged and older adults with above-normal blood pressure.
How To Practice It
Set the breathing device to the resistance recommended for your current ability.
Sit upright with your shoulders relaxed.
Exhale normally before placing your mouth around the device.
Inhale strongly and steadily through the resistance.
Remove the device and exhale normally.
Rest briefly, then repeat.
Complete five sets of six breaths for a total of 30 breaths.
Because resistance levels must be selected properly, beginners should follow the device instructions or seek professional guidance. People with cardiovascular or respiratory conditions should speak with a healthcare provider before beginning high-resistance breathing training.
Combining the Practices
You do not need to perform all five techniques during one session.
A simple daily routine may include two minutes of humming breath in the morning, five minutes of 5–5 breathing during the afternoon, and nasal-paced breathing during an evening walk.
The most important part is consistency.
Humming helps release more nitric oxide from the sinuses during exhalation. Nasal walking combines nasal airflow with the endothelial stimulation created by movement. IMST may strengthen the breathing muscles while supporting endothelial function. Slower diaphragmatic routines may help protect nitric oxide from the stress and oxidative damage that reduce its availability.
Breathing exercises cannot replace regular movement, sleep, balanced nutrition, or the nutrients the body needs to manufacture nitric oxide.
However, practicing these specific techniques may give the body another way to maintain natural nitric oxide pathways, encourage blood vessel relaxation, and support smoother circulation throughout the day.
