Understanding what nitric oxide is in the body is essential for anyone interested in improving circulation, respiratory efficiency, energy metabolism, or athletic performance. Nitric oxide (NO) is a gaseous signaling molecule synthesized primarily by nitric oxide synthase (NOS) enzymes in blood vessels, epithelial tissue, and the paranasal sinuses. Because NO influences vascular tone, mitochondrial respiration, immunity, and neural signaling, researchers continue to explore how to increase nitric oxide safely and effectively1.
Among the most evidence-supported strategies is the use of targeted breathing techniques. These methods offer how to increase nitric oxide naturally without supplementation or pharmaceuticals, and they provide measurable benefits for individuals experiencing low nitric oxide symptoms, compromised respiratory function, or poor circulation.
Below is a science-driven examination of how breathing techniques enhance NO production, why this matters physiologically, and how specific methods can be integrated into daily practice.
What Nitric Oxide Does in the Respiratory and Cardiovascular Systems
To understand how to increase nitric oxide naturally, we must first examine how NO influences the cardiorespiratory system. In the nasal sinuses, epithelial cells generate significant amounts of NO, which then diffuses into inhaled air during nasal breathing. This NO-rich air enters the lower respiratory tract, where it contributes to pulmonary vasodilation and improved ventilation-perfusion (V/Q) matching. Proper V/Q matching is critical for oxygen uptake efficiency and becomes particularly important during nitric oxide exercise when metabolic demand is elevated.
Nitric oxide also protects endothelial function, inhibits platelet aggregation, regulates smooth muscle relaxation, and supports mitochondrial ATP production. When NO levels drop, individuals may experience low nitric oxide symptoms, including fatigue, reduced exercise tolerance, cold extremities, and impaired cognitive performance. Chronic nitric oxide deficiency is associated with endothelial dysfunction and reduced cardiovascular resilience.
Although overdosing through supplements is rare, symptoms of too much nitric oxide in the body may include headaches, dizziness, and excessive vasodilation. Breathing-induced NO increases, however, occur within physiologically normal limits and are therefore considered safe for most people.
Why Breathing Techniques Increase Nitric Oxide
The key to understanding how to increase nitric oxide naturally lies in nasal nitric oxide production. Several studies show that humming and nasal inhalation dramatically elevate nitric oxide concentration in the paranasal sinuses2. Vibratory stimulation increases resonance pressure, enhancing sinus gas exchange and NO diffusion into inhaled air.
Carbon dioxide retention also affects nitric oxide bioavailability. Controlled breath holds and slow breathing increase arterial CO2, which raises NOS activity and improves the release of NO from endothelial tissue. This has implications for breathing exercises to lower blood pressure, since elevated NO levels relax blood vessels and reduce vascular resistance.
These physiological mechanisms explain why individuals practicing diaphragmatic breathing, pranayama, humming, or structured breath control may experience measurable improvements in cardiovascular efficiency.
Evidence-Backed Breathing Techniques That Boost Nitric Oxide
1. Nasal Breathing
Nasal breathing is the foundation of how to increase nitric oxide using respiratory techniques3. The sinuses produce far more NO than the mouth, making nasal inhalation crucial for leveraging sinus-derived NO. Long-term nasal breathing improves V/Q matching, enhances lung compliance, and reduces reliance on compensatory mouth breathing. Individuals with nitric oxide deficiency may benefit significantly from restoring nasal airflow.
2. Humming Breathing (Bhramari)
Research indicates that humming increases nasal NO levels up to fifteen-fold2. This occurs due to increased oscillatory airflow within the sinuses, which improves NO diffusion. Humming also enhances parasympathetic activation, making it ideal for stress reduction and nitric oxide exercise recovery. Practitioners seeking the fastest way to increase nitric oxide will find humming among the most rapid and direct tools.
3. Slow Breathing at 5 to 6 Breaths Per Minute
Slow breathing supports CO2 retention, thereby stimulating endothelial NO synthesis. This technique is clinically relevant for mechanisms to lower blood pressure, as elevated NO reduces arterial tone. Slow breathing also improves baroreflex sensitivity, which helps regulate autonomic balance.
4. Breath-Holding Techniques
Short, safe breath holds increase arterial CO2, enhancing the release of nitric oxide from both pulmonary and vascular tissue. Breath holds must be approached carefully, but serve as one of the fastest ways to stimulate NOS activity. Individuals using guided breathwork training often integrate gentle CO2-tolerance exercises to elevate systemic nitric oxide.
5. Alternating Nostril Breathing
Alternate nostril breathing modulates airflow resistance, increases nasal nitric oxide exposure, improves autonomic balance, and enhances respiratory symmetry. It is especially helpful as part of a transforming your breath routine for long-term respiratory conditioning.
Lifestyle Factors That Support Nitric Oxide Production
While breathing is the most direct non-supplement method for how to increase nitric oxide naturally, additional habits influence NO metabolism:
Dietary Sources
Consuming nitrate-rich foods like beetroot, arugula, and spinach supports nitrate-to-nitrite-to-NO conversion. This complements the respiratory pathway and reduces the severity of low nitric oxide symptoms.
Exercise
Regular physical activity increases endothelial NO production, improving circulation and vascular flexibility. During nitric oxide exercise, shear stress on vessel walls activates eNOS, contributing to long-term cardiovascular health.
Sunlight Exposure
Ultraviolet light liberates NO from skin stores, enhancing systemic nitric oxide independently of NOS enzymes.
Frequently Asked Questions
How long does nitric oxide last in the body?
Nitric oxide itself has a half-life of only a few milliseconds, but its effects persist through downstream signaling molecules and endothelial adaptations. Breathing techniques provide sustained benefits because they stimulate ongoing NO release.
How much nitric oxide per day does the body produce?
The body generates several milligrams of NO daily, although output varies based on endothelial health, diet, breathing patterns, and physical activity.
What does nitric oxide do for a man?
Nitric oxide supports erectile function via smooth muscle relaxation in penile arteries. This is why men with nitric oxide deficiency may experience circulation-related performance issues.
Does nitric oxide increase testosterone?
Indirectly, improved blood flow and reduced oxidative stress may support hormonal balance, but nitric oxide does not directly elevate testosterone.
Does nitric oxide lower blood pressure?
Yes. Increased NO availability relaxes vascular smooth muscle, reduces resistance, and supports healthier blood pressure responses during rest and nitric oxide exercise.
The Lasting Impact of Nitric Oxide Optimization
Practicing targeted breathing techniques provides a measurable and scientifically grounded method for enhancing nitric oxide availability. For those seeking how to increase nitric oxide, breathwork offers a practical and accessible solution that aligns with human physiology.
Whether addressing low nitric oxide symptoms, improving vascular function, or optimizing athletic output, these methods offer structural benefits that extend beyond basic relaxation. Incorporating daily nasal breathing, humming, slow breathing, and gentle CO2 training remains one of the most reliable ways to support long-term cardiovascular and respiratory resilience.
References
- Bryan, N. S., & Lancaster, J. R. (2011). Nitric oxide signaling in health and disease. In J. R. Lancaster & B. S. Bryan (Eds.), Nitric oxide signaling in health and disease (pp. 201-218). Springer. https://doi.org/10.1007/978-1-60761-616-0_11
- Weitzberg, E., & Lundberg, J. O. (2002). Humming greatly increases nasal nitric oxide. American Journal of Respiratory and Critical Care Medicine, 166(2), 144-145. https://doi.org/10.1164/rccm.200202-138BC
- Lundberg JO, Settergren G, Gelinder S, Lundberg JM, Alving K, Weitzberg E. Inhalation of nasally derived nitric oxide modulates pulmonary function in humans. Acta Physiol Scand. 1996 Dec;158(4):343-7. doi: 10.1046/j.1365-201X.1996.557321000.x. PMID: 8971255.
