Osteopathy & Massage at Remedy Health
Inhale, Exhale… A Moment to Reflect
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With the recent warm weather, we’ve been enjoying the chance to pause, reflect, and recharge outside the front of the rugby club. It’s a peaceful little spot, and many of you have discovered it too while waiting for your appointments. Why not take a seat and make the most of it?
Liz often uses this time for simple breathing exercises—something she finds incredibly helpful. Read on to learn why this could make a big difference to how you feel.
How’s Your Breathing?
Have you thought about how you’re breathing? It’s something we do without thinking—but sometimes, it’s worth paying attention to:
- Where do you breathe from—your chest or your belly?
- Is your breathing fast or shallow?
- Do you breathe through your nose or your mouth?
Modern habits—like spending hours in front of screens—can lead to something called screen apnoea, where we unknowingly hold our breath or breathe rapidly. Similarly, sleep apnoea (where breathing stops during sleep) is becoming increasingly common.
Why Are We Talking About Breathing?
You might be wondering what breathing has to do with osteopathy, massage, or pain. The answer: everything.
Many of us over-breathe, use our mouths instead of our noses, and breathe from the top of our chests. This can have a major impact on our health, performance, and even how we feel pain.
Breathing through the nose isn’t just a preference—it’s a powerful biological tool. Your nose filters and warms the air, and it produces nitric oxide, a molecule that:
- Kills bacteria and viruses
- Lowers blood pressure
- Supports your immune system
- Stimulates your vagus nerve
Meet the Vagus Nerve: Your Body’s Calm Button
The vagus nerve is a major nerve that connects your brain to your organs—your heart, lungs, gut, and more. It helps regulate your:
- Heart rate
- Breathing
- Digestion
- Mood
- Immune response
- Pain sensitivity
You can support the vagus nerve through calming activities like deep breathing, meditation, exercise, and even singing. In fact, during treatment, when pain hits and you instinctively hold your breath, consciously resuming your breath can reduce discomfort and promote relaxation.
Liz’s Breathwork Journey
Liz has had a long-standing interest in breathing techniques and recently began training to become an advanced practitioner in breathwork through Oxygen Advantage with Patrick McKeown.
As she moves through her training, you’ll likely hear more from us about how breathing can affect your health, pain levels, and performance—especially in sports.
In the meantime, here’s a great short podcast where James Nestor, author of Breath, chats to Dr Rangan Chatterjee:
Feel Better, Live More – James Nestor Podcast
Why Nasal Breathing Matters
Nasal breathing helps us produce nitric oxide (N.O.), which is essential for oxygen delivery and overall health. It also trains us to become more tolerant of carbon dioxide—meaning we can use oxygen more efficiently.
Let’s explore five natural ways to boost your nitric oxide levels.
5 Natural Ways to Boost Nitric Oxide (N.O.)
Nasal Breathing
Nose breathing triggers N.O. production and helps deliver oxygen deeper into your body. Chronic mouth breathing, especially during sleep, suppresses this natural process.Humming
Humming can increase N.O. levels in the nasal passages up to 15x! Low-frequency vibrations stimulate the sinuses to release stored N.O.Sunlight
UV and infrared light help release N.O. from tissues. Aim for 20–30 minutes of sun or red light exposure daily to support healthy blood pressure and energy production.Movement
Exercise, such as zone 2 cardio or resistance training, boosts N.O. through increased blood flow and vessel expansion.Diet
Foods like leafy greens, beets, and celery are rich in nitrates—the building blocks for N.O. Make sure your gut health is in good shape, too, as this affects how well your body converts nitrates.
Want to Learn More?
This is just the beginning. If you’re curious about how breathing can affect your body, mind, and performance, we highly recommend listening to the full James Nestor podcast or reading his book Breath.
He explores techniques used around the world—from Wim Hof’s breath holds, to fire breathing with monks, to his own experiment of blocking his nose for two weeks (we don’t recommend trying that one!).
Just Start by Noticing
We’re not saying changing your breathing habits is easy—but just noticing how you breathe can be a powerful first step. Awareness alone can improve how you feel.
So, take a moment, check in with your breath, and let us know what you discover. We’d love to help you transform your breath, your health, and your performance.
ABOUT THE AUTHOR
ELIZABETH DUFFIN (B.Ost, Bsc hons, msc )
Elizabeth graduated from the British School of Osteopathy (now the University College of Osteopathy) in 2005 and has over 19 years of experience practising in Sussex and Surrey. She treats patients of all ages and uses a hands-on, individualised approach combining manual treatment, movement testing and exercise prescription to support recovery and long-term wellbeing.
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