Breathing Techniques to Lower Blood Pressure

DMOOSE

Breathing Techniques to Lower Blood Pressure

30 Second Breathing Exercise

According to a study of 20,000 Japanese individuals with hypertension and normal blood pressure, people can reduce their systolic blood pressure greatly by taking six deep breaths within a 30 second period.

  • Sit still in a quiet place. Close your eyes and relax.
  • Set a timer for 30 seconds.
  • Take 6 deep breaths.
  • Repeat as needed.

Equal Breathing- Sama Vritti

This technique focuses on equal breath length.

  • Sit or lay down in a quiet space. Make sure you’re completely comfortable. Close your eyes and relax your muscles.
  • Inhale through your nose, counting to four.
  • Pause briefly after inhaling and allow the air to rest in your lungs.
  • Exhale through your nose, counting to four.
  • Pause briefly after exhaling to feel the emptiness in your lungs.
  • Repeat this exercise for as long as you’d like. Feel free to vary the length of the breaths as you feel comfortable.

Diaphragmatic Breathing

This technique focuses on strengthening the diaphragm and allowing for more efficient breathing. Breathing with your diaphragm brings more oxygen into the body, nourishing the brain and the muscles.

  • Lie flat on your back. Use pillows to support your neck and bent knees.
  • Place one hand on your chest and place the other hand beneath your rib cage.
  • Inhale slowly through your nose. The hand placed under the rib cage should rise, and the hand on your chest should stay still.
  • Exhale through pursed lips. The hand placed on the chest should stay still while the hand placed beneath the rib cage falls.
  • Continue this exercise as needed.

4-7-8 Breathing Technique

In addition to promoting relaxation and triggering the parasympathetic nervous system, the use of this breathing technique can train your body to regularly breathe more deeply. This is beneficial because it promotes better oxygenation of the body.

  • Place the tip of your tongue behind your teeth.
  • Inhale through your nose, counting to four.
  • Hold this breathe for a count of seven.
  • Making a whooshing nose, exhale through your mouth for a count of eight.
  • Repeat this sequence three to four more times without resuming normal breathing in between.

Music-guided Breathing Activities

According to several studies, music-guided breathing is linked to the reduction of blood pressure. There are several free programs on Youtube, Itunes and Spotify.

The narrator guides you through a series of breathing exercises, lulling you into a relaxed state and activating your parasympathetic nervous system.

Your heart health begins with you. Along with other practices like healthy eating, regular exercise, and daily hydration, stress and other factors that lead to high blood pressure can take a toll on you and your body.

This is especially true if you are someone who currently struggles to maintain good heart health because of diseases or conditions like diabetes and anxiety.

If you know heart disease runs in your family, it is best to learn these breathing techniques to lower blood pressure now to help prevent issues from showing up sooner than expected.

Be proactive about your heart health and improve your overall quality of life.

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