Nasal breathing, Humming hummm voice out breathing and blood pressure relationship

Effective Natural Remedies for Lowering Blood Pressure

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Nasal breathing, hmmmm voice out breathing and blood pressure relationship

The relationship between nasal breathing, humming (hmmm sound), and blood pressure is an intriguing one, supported by physiology and research. Let’s break it down:

1. Nasal Breathing and Blood Pressure

Nasal breathing involves inhaling and exhaling through the nose rather than the mouth. It has multiple benefits for the body that can positively influence blood pressure:

a. Nitric Oxide Production:

  • Nasal passages naturally produce nitric oxide (NO), a gas that plays a crucial role in vasodilation (relaxing blood vessels).
  • Vasodilation lowers vascular resistance, improving blood flow and helping reduce blood pressure.

b. Parasympathetic Activation:

  • Nasal breathing encourages activation of the parasympathetic nervous system (the "rest and digest" system).
  • This helps lower heart rate and reduces stress, which are key factors in managing hypertension.

c. Controlled Breathing Patterns:

  • Breathing through the nose often promotes diaphragmatic breathing (deep belly breathing), which is linked to a calmer state of mind and reduced stress hormones like cortisol. Stress reduction contributes directly to lower blood pressure.

2. Humming ("Hmmm" Sound) and Blood Pressure

The act of humming during exhalation creates vibrations that influence breathing efficiency and nervous system regulation:

a. Increases Nitric Oxide:

  • Research shows that humming during exhalation can significantly increase the production of nitric oxide in the nasal passages; up to 15 times more compared to silent exhalation.
  • The increased nitric oxide further helps in relaxing blood vessels and improving circulation, contributing to lower blood pressure.

b. Activates the Vagus Nerve:

  • Humming produces gentle vibrations that stimulate the vagus nerve, a key player in the parasympathetic nervous system.
  • Vagus nerve activation slows the heart rate and induces a state of relaxation, both of which help in reducing blood pressure.

c. Reduces Stress:

  • The act of humming creates a calming effect, as it focuses the mind and slows breathing. This is similar to chanting in meditation practices like "Om," which have been shown to lower stress and reduce hypertension.

3. The Blood Pressure Relationship

Breathing and blood pressure are tightly linked because of the impact breathing has on the autonomic nervous system and oxygenation levels in the blood:

  • Slow, controlled nasal breathing, combined with humming, can lower sympathetic nervous system activity (the "fight or flight" response) and enhance parasympathetic tone.
  • This process results in lower heart rate, improved oxygen delivery, and reduced blood pressure over time.

Practical Breathing Technique

Here’s a simple method to combine nasal breathing and humming to promote relaxation and lower blood pressure:

  1. Inhale deeply through your nose for about 4 seconds.
  2. Exhale through your nose while humming (producing the "hmmm" sound) for 6–8 seconds. Feel the vibration in your nasal passages and chest.
  3. Repeat this for 5–10 minutes daily.

This practice:

  • Enhances nitric oxide production,
  • Activates the vagus nerve,
  • Promotes relaxation and lowers blood pressure naturally.

Conclusion

Nasal breathing and humming together create a physiological cascade that benefits cardiovascular health. The nitric oxide boost, vagus nerve stimulation, and stress reduction associated with these practices all contribute to maintaining a healthier blood pressure. Incorporating these simple techniques into daily life can be a natural and effective tool for managing hypertension and improving overall well-being.

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