Nasal humming to boost nitric oxide

Hum for 1-2 minutes after waking to flood the sinuses with nitric oxide before it is inhaled.

Why it works

Humming creates oscillating airflow in the nasal cavity, which increases nasal nitric oxide (NO) release from the paranasal sinuses by more than 15-fold compared to quiet nasal breathing. Nitric oxide is a potent vasodilator and has antiviral and antibacterial properties — drawing it deep into the lungs via the subsequent nasal breath amplifies its effect on the bronchial vasculature.

How to do it

1. After waking, sit upright and breathe in through the nose.
2. Hum steadily on the exhale for the full exhale duration.
3. Repeat for 10-20 breath cycles (about 1-2 minutes).
4. Follow immediately with slow nasal breathing for another minute to carry the accumulated NO into the lungs.

Evidence

Nasal nitric oxide during humming is well-documented — Weitzberg & Lundberg (2002) measured a tenfold increase vs. quiet exhalation. Downstream cardiovascular and pulmonary effects of endogenous NO are well established from separate NO physiology research. (mechanistic)

Direct clinical benefit of a humming routine in healthy people has not been isolated in RCTs. The mechanism is solid; the dose-response in a daily practice context is extrapolated.

Sources

• Weitzberg & Lundberg (2002), Humming Greatly Increases Nasal Nitric Oxide, American Journal of Respiratory and Critical Care Medicine

Common mistake

Humming but immediately breathing through the mouth afterwards, which means the concentrated sinus NO is never inhaled into the lungs where it has its vascular effect.