Nitric Oxide Dump and other Nitric Oxide Exercises
Eating nitrate-filled foods, engaging in intermittent fasting, getting light therapy, and taking supplements are all natural ways to boost nitric oxide, the miracle molecule. Much more than the aforementioned ways, engaging in some particular exercises can help you boost nitric oxide naturally.
To better understand nitric oxide and the exercises that can help us boost this miracle gas naturally, this article we will answer the following questions:
- What does nitric oxide do for the body
- Which exercise increases nitric oxide
- What are the benefits of nitric oxide workout?
What does nitric oxide do for the body?
Nitric oxide is a gas naturally produced by the body. It acts as a signaling molecule, meaning it helps the cells communicate and perform certain functions, especially in the heart, blood vessels, muscles, and brain.
Im summary, here are the 7 main benefits of nitric oxide (NO):
1. NO Improves Blood Flow
NO helps blood vessels relax and widen, which is termed vasodilation.
This makes it easier for blood to flow through the body, delivering more oxygen and nutrients to body organs and muscles.
2. It Lowers Blood Pressure
Because it relaxes blood vessels, nitric oxide can lower high blood pressure naturally.
3. Boosts Exercise Performance
NO allows more blood flow which equals more oxygen to muscles. This can improve endurance, strength, and recovery after workouts. Many athletes take NO-boosting supplements for this reason.
4. Supports Heart Health
Better circulation and lower blood pressure reduce the risk of heart attacks, strokes, and other cardiovascular problems.
5. Enhances Brain Function
NO helps increase blood flow to the brain, which supports memory, focus, and overall brain health.
6. Supports Immune Function
It helps white blood cells kill bacteria and fight off infections.
7. Improves Sexual Health
NO is important for erectile function in men (it helps blood flow to the penis). It also plays a role in blood flow and arousal for women.
Which exercise increases nitric oxide?
The effects of exercise training on nitric oxide, blood pressure and antioxidant enzymes show that nitric oxide (NO) production increases with increase in all exercises. However nitric oxide dump and some breathing workouts have been shown to increase NO much more than other exercises.
Nitric Oxide Dump
What is a Nitric Oxide Dump?
The Nitric Oxide Dump is a quick, full-body workout designed to naturally boost the body’s production of nitric oxide (NO). NO is one of the fastest ways to increase nitric oxide.
It was developed by Dr. Zach Bush and includes just 4 simple exercises, done in a few minutes. The beautiful thing about NO is that it can be done with no equipment.
Why is it called a “dump”?
Because during this workout, the body quickly releases a burst (“dump”) of nitric oxide from the lining of blood vessels into the bloodstream. This gives the body:
- Better blood flow
- More oxygen and nutrients to the muscles
- A quick energy boost, and
- A major factor in the natural ways to lower blood pressure or heal from hypertension.
Here are the 4 simple moves involved in Nitric Oxide Dump:
- Air Squats
- Arm Circles
- Overhead Arm Presses
- Standing Alternating Knee Raises
In quick succession, 10-20 repetitions (reps) of each of the aforementioned moves should be done to complete one (1) set. 3 sets of each of the moves in 10–20 reps is the minimum requirement for completing nitric oxide dump.
Here is how to practice each of the exercises in the nitric oxide dump workout:
1. Air Squats
- Stand with feet shoulder-width apart.
- Keep your chest up, shoulders back.
- Lower your body by bending your knees and pushing your hips back (like sitting in a chair).
- Go as low as you can comfortably (ideally thighs parallel to the floor).
- Push through your heels to return to standing.
Reps: 10–20 per set
Tips:
- Keep your knees aligned with your toes.
- Don’t let your knees cave inward.
2. Arm Circles
- Stand straight with arms stretched out to the sides (parallel to the ground).
- Make small forward circles with your arms, about the size of a softball.
- Do this for 10–15 seconds, then switch to backward circles for another 10–15 seconds.
Reps: 10–20 forward + 10–15 backward
Tips:
- Keep your arms straight and shoulders relaxed.
- Breathe steadily.
3. Overhead Arm Presses
- Stand with your elbows bent and hands at shoulder height (like a goalpost).
- Push your hands straight up over your head.
- Bring them back down to the starting position.
Reps: 10–20 per set
Tips:
- Use controlled movements, no jerking.
- Squeeze your shoulder blades together as you lower your arms.
4. Standing Alternating Knee Raises
- Stand tall with feet hip-width apart.
- Lift your right knee toward your chest.
- Lower it and lift your left knee.
- Continue alternating knees, like a marching motion.
Reps: 10–20 per leg (20–40 total)
Tips:
- Engage your core to stay balanced.
- You can speed it up for a light cardio boost.
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| Image showing the four different exercises in NO dump |
Putting It All Together:
- Do 3 rounds of these 4 exercises
- Rest 15–30 seconds between rounds if needed
- Takes about 3–4 minutes total
- Best done 2–3 times a day (morning, midday, evening)
Here is a short video on NO dump, which particularly don't follow the order of the exercises mentioned in this article:
Breathing Exercises
Nitric oxide breathing exercises are a natural way to boost nitric oxide levels in the body using specific breathing patterns. These exercises help release nitric oxide that’s produced in the sinuses and lungs, improving oxygen delivery, circulation, and immunity. The nitric oxide produced this way is known as Nasal Nitric Oxide.
Here are simple nitric oxide breathing exercises to try:
1. Nasal Breathing
It’s the simple practice of inhaling and exhaling through the nose rather than the mouth. It may sound basic, but it helps the body produce nitric oxide. When you breathe through your nose, you produce nitric oxide in the nasal sinuses.
Here is how to perform a simple nasal breathing exercise:
- Sit or lie down comfortably with a straight spine
- Close your mouth gently
- Inhale slowly through your nose for 4 seconds
- Pause briefly (1–2 seconds).
- Exhale gently through your nose for 6 seconds.
- Repeat for 10–15 breaths.
At certain stage you may move from the basic nasal breathing exercise to box breathing:
- Inhale through nose – 4 seconds
- Hold – 4 seconds
- Exhale through nose – 4 seconds
- Hold – 4 seconds
- Repeat for 1–2 minute
2. IMST breathing
IMST (Inspiratory Muscle Strength Training) is a breathing technique that strengthens the diaphragm and respiratory muscles while boosting nitric oxide. While it’s often done with a handheld device, it can still be done without a device using controlled resistance.
Step-by-step IMST routine:
- Sit upright with your back straight.
- Purse your lips slightly (like you're blowing through a straw). This adds natural resistance.
- Inhale slowly and forcefully through your nose or pursed lips for 3–4 seconds.
- Make it feel like you're "pulling air in" against pressure.
- Pause at the top of the breath for 1 second.
- Exhale normally and passively through your nose or mouth.
- Rest for a few seconds, then repeat.
Aim for 5 sets of 6 breaths, rest 30–60 seconds between sets, and do this 1–2 times a day.
If you feel some effort in your belly or rib area, this means your diaphragm is working. So it's important to start gently. As your breathing muscles get stronger, increase intensity by inhaling more forcefully or lengthening the inhale.
If you find this difficult to do, you can always use a breather to help your breathing during the exercise.
3. Humming (Big Key!)
Humming Bee Breath, also referred to Bhramari Pranayama, is a breathing exercise which derives its name from the humming sound produced during the practice, resembling the buzzing of a bee.
How to Practice Humming Bee:
1. Find a Quiet Spot:
- Sit in a comfortable position (cross-legged, on a chair, or on a cushion)
- Keep your back straight and shoulders relaxed
2. Close Your Eyes Gently:
Helps you turn inward and focus
3. Plug Your Ears (Optional but Traditional)
- Use your index fingers to gently close your ear canals (not too tight)
- You can also rest your fingers gently on your face
4. Inhale Slowly and Deeply Through the Nose
5. Exhale While Humming (Like a Bee):
- Keep your mouth closed
- Hum softly and steadily, creating a buzzing sound like “mmm…”
- Feel the vibration in your face, throat, or chest
6. Focus on the Sound and Vibration:
- Try to keep the hum smooth and steady until the breath runs out
7. Repeat:
- Do 5–10 rounds, gradually increasing over time
- Rest a few seconds between breaths if needed
Please do note that it is important to do it on an empty or light stomach.
Humming Bee is also great before bed or during stressful moments
Here is a 10-minute video to help you understand the humming bee breathing exercise:
What are the benefits of nitric oxide workout?
Nitric oxide (NO) dump exercises and nitric breathing techniques are emerging as simple yet potentially effective practices that support overall health by stimulating the body's natural production of nitric oxide. Here’s a breakdown of their benefits:
1. Nitric Oxide Dump Exercises
These are quick, high-intensity movements designed to stimulate nitric oxide release from the endothelial lining of blood vessels.
Benefits:
- Enhanced blood circulation: NO helps dilate blood vessels, improving blood flow and oxygen delivery throughout the body.
- Lower blood pressure: Vasodilation reduces the resistance in blood vessels, which can lead to reduced blood pressure.
- Improved exercise performance: More oxygen and nutrients reach the muscles, boosting stamina and recovery.
- Hormonal balance: These exercises can stimulate growth hormone and improve insulin sensitivity. They also help stimulate dopamine, which boost sleep for those struggling to sleep longer at night.
- Quick metabolic boost: A 3–4 minute nitric oxide dump session can elevate metabolism without long workouts.
2. Nitric Breathing
These breathing practices are designed to increase endogenous NO production in the nasal sinuses.
Benefits:
- Improved oxygen uptake: NO in the nasal passages helps improve the efficiency of oxygen exchange in the lungs.
- Antimicrobial effects: NO has natural antiviral and antibacterial properties, helping fight infections.
- Better respiratory health: Nasal breathing humidifies and filters the air, protecting lung function.
- Enhanced brain function: More oxygen and NO to the brain can improve cognitive function and mental clarity.
- Reduced stress and improved sleep: Breathwork can lower cortisol and help regulate the nervous system to improve sleep.
Synergistic Effect
Doing both the nitric oxide dump and breathing exercises can compound benefits—enhancing circulation, oxygen delivery, cardiovascular health, and immunity—all in a natural, non-invasive way.
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