In this guided meditation,
We'll practice humming on the exhalation.
Humming increases the levels of nitric oxide in the nose 15-fold compared with quiet exhalation.
Nitric oxide is a signaling molecule.
Nasally derived nitric oxide improves oxygen delivery into the lungs by causing bronchodilation,
Relaxing the smooth muscles in the trachea and widening of the bronchi and bronchioles in the lungs,
Enabling us to breathe better.
It also helps alleviate chronic inflammation,
Blockages or infections in the nose and sinuses.
Humming slows the breath down to a frequency of six breaths or less,
Evoking the relaxation response.
Humming slows the heart rate.
As you exhale,
You expel the air in your lungs.
The diaphragm moves up,
The lungs get smaller,
The heart has less space and shrinks.
A signal is sent from the sinoatrial node in the heart to the brain,
Which sends a signal back down to the heart through the vagus nerve,
Signaling the heart to slow down.
Metabolism slows,
The breath slows,
The heart rate slows.
Nitric oxide regulates cardiovascular function.
It relaxes the smooth muscles around the arteries,
Widening them,
Which results in a decrease in blood pressure and increased blood flow to the organs.
Nitric oxide is known to be broadly antifungal,
Antiviral and antibacterial.
When it's produced in white blood cells,
The gas reacts chemically with molecules and invading bacteria,
Parasites and viruses,
Altering their function,
Destroying or inhibiting their replication and spread.
This is a practice you can do with or without music.
Monks have been chanting for thousands of years.
I will cover a song by jazz pianist Bill Evans called appropriately enough,
Peace,
Peace.
In this practice,
We will take a double inhalation and hum on each exhalation.
That's the science behind the practice.
Now let's begin.
So we begin by assuming a comfortable posture.
You want to sit up straight.
Spine is straight to help with breathing.
You may want to try a double inhalation.
Breathing in once,
Then again filling the lungs with oxygen,
Humming on the exhalation.
Deep breath in,
Double inhalation,
Slow exhalation out,
Relaxing all the tension in the body.
As you hum.
Double inhalation.
And a slow controlled exhalation.
You may find it helpful to imagine your body with each exhalation,
Falling deeper and deeper into this relaxed state,
A state of peace.
Relaxation is what's left when you stop thinking and stop interfering with the body's knowing.
Double inhalation,
Slow controlled exhalation out.
Continue breathing like this.
Notice that the exhalations get longer and longer.
The heart rate is slowing down.
Just trust the process.
Relaxing all the muscles in the body with each exhalation.
Going deeper and deeper into a state of relaxation.
Breathing in and out slowly.
Breathing in and out slowly.
You
