Elevating Respiratory Health in a few minutes a day! Great for improving Covid symptoms, breathlessness, asthma, anxiety plus so much more !

Amid the hustle and bustle of our daily lives, allocating a few minutes each day to engage in this breathing exercise can trigger a substantial transformation in our overall well-being. Let's delve into the scientific wonders behind this transformative routine, revealing its notable advantages for respiratory health, recovery, and promoting serenity during stressful times.

The Exercise: A Scientific Deep Dive

Seated or standing, this exercise involves a brief breath pause (3-5 seconds) to intentionally accumulate nitric oxide (NO) in the nasal cavity and slightly elevated carbon dioxide (CO2) levels in the blood. Upon resuming breathing, inhale deeply to transport NO from the nasal cavity into the lungs. The light air hunger that you may feel indicates an increase in CO2, which plays a pivotal role in widening airways, optimising blood circulation, and facilitating enhanced oxygen delivery to cells.

Scientific Benefits: Nitric Oxide and CO2 Unveiled

1. Nitric Oxide (NO) - The Vasodilator Miracle:

  • Nitric oxide is a potent vasodilator, dilating blood vessels and improving blood flow. A study published in the Journal of Applied Physiology (2005) [1] highlighted the role of inhaled NO in significantly enhancing oxygen uptake during exercise, showcasing its positive impact on respiratory efficiency.

2. Carbon Dioxide (CO2) - A Respiratory Ally:

  • Increasing CO2 levels in the blood have been associated with improved respiratory function. A study published in the American Journal of Respiratory and Critical Care Medicine (2001) [2] demonstrated that moderate hypercapnia (elevated CO2 levels) can positively influence airway smooth muscle tone, making it a crucial factor in respiratory health.

Personal Testimony: Breathless No More

Recently, I turned to this exercise during my recovery from illness when I noticed increased breathlessness. The results were remarkable, underscoring the potency of this practice in real-life situations. I practised the exercise every hour until symptoms improved.

Key Benefits: Decoding the Transformative Effects

1. Unlock the Power of Nasal Nitric Oxide and CO2:

  • Scientifically proven, this exercise harnesses the benefits of NO and CO2, promoting optimal blood circulation and enhancing respiratory efficiency.

2. Find Calm in Stressful Moments:

  • The intentional breath pause fosters mindfulness, reducing stress levels and promoting a sense of calm.

3. Emergency Tool for Respiratory Challenges:

  • Scientifically supported, the exercise proves invaluable in managing asthma, panic attacks, and hyperventilation by stabilizing the respiratory system.

A Step-by-Step Guide

  • Create a Quiet Space:

    • Find a serene spot where you can sit or stand without distractions.

  • Initiate the Breath Pause:

    • Inhale deeply, briefly pause for 3-5 seconds, allowing NO and CO2 to accumulate.

  • Resume Breathing:

    • Exhale gently, and inhale deeply to carry NO into your lungs.

  • Embrace Air Hunger:

    • Welcome the sensation as a positive sign of increased CO2 and improved respiratory function.

  • Repeat as Needed:

    • Dedicate 5 minutes daily to this exercise, incorporating it into your routine or using it as an emergency response tool.

A Scientific Breath for Optimal Living

In just 5 minutes, this scientifically grounded breathing exercise can redefine your respiratory health, enhance well-being, and serve as a powerful tool in times of stress or respiratory challenges. 

[1] Lundberg, J. O., et al. (2005). Inhaled nitric oxide in man: Role of sites of production in the airways. Journal of Applied Physiology, 99(3), 1053-1063.

[2] Kacmarek, R. M., et al. (2001). Hypercapnia improves gas exchange during lung protective mechanical ventilation. American Journal of Respiratory and Critical Care Medicine, 163(6), 1577-1581.

Mel Lacy-Fewtrell