Developed by Dr. Zach Bush, the Nitric Oxide Dump is a Movement Break you can do to stimulate the release of nitric oxide, which makes you feel really GOOD!
What is Nitric Oxide exactly…and how does it help you feel good to release it?
Nitric Oxide is a part of the eNOS system. And Dr. Mercola explains:
“Nitric oxide is a molecule found in the inner layer of your blood vessels, the endothelium. It acts as a messenger molecule that transmits signals to cells in various parts of your body such as the cardiovascular, nervous and immune systems. Once released through exercise, nitric oxide works its way into the smooth muscles and causes them to relax.”
You can do this Nitric Oxide Dump movement break up to 3 times a day…and Dr. Mercola recommend waiting 2 hours in-between each session, “because it takes around that time for the nitric oxide in your system to replenish.”
4 Min Movement Break
It takes about 4 minutes to complete…Just use your bodyweight (no equipment)…
Be sure to breathe through your nose…
Start with 10 reps of each move, for 4 sets (will take you 4 minutes total to complete)…And you can increase your reps gradually as you do it over time (working up to 20 reps per move).
The great thing about the Nitric Oxide Dump is that many people with different body types and ages can still rock it…
I personally recommend doing the Squats as *shallow squats* since this is just a Movement Break and not a true workout…plus if you have tender knees, doing shallow squats helps protect them (building muscle around your knees with strength training is the *best* way to be able to squat like a queen)…
I personally think of "shallow squats" more like Standing Leg Presses...and/or Oxygen Leg Pumps! Just make it shallow & intentional and you will indeed be pumping blood & oxygen to your brain.
And I personally recommend modifying the 3rd move to start in a prayer motion at your sternum (breast bone), then reaching up and then spreading your arms apart. This modification makes it look similar to a doing a “standing breaststroke.” If you have shoulder rotation problems, or you’ve just been sitting & working/reading on a computer or phone for a while…this is a great way to modify this move.
One Movement Break takes around four minutes…with 4 sets of 10 repetitions of the following moves: