Breathing Exercises to Lower Blood Pressure: A Beginner’s Guide

Perex: High blood pressure has multiple repercussions, such as a heart attack or a stroke. But some breathing exercises can help keep it in control. 

Hypertension or high blood pressure is one of the most common problems plaguing the USA. Nearly half of the country’s adult population suffers from hypertension, which is a blood pressure level that is consistently 130/80 mmHG or above. It happens when blood exerts excessive force on the blood vessel walls.

As a consequence, the heart must beat harder, weakening the arteries within the body and increasing the risk of potentially fatal illnesses like a heart attack or stroke. There are an array of reasons causing high blood pressure, such as a poor lifestyle, family history, genetics, existing health conditions, etc. 

If one of your loved ones suffers from hypertension, then fret not, as there are specific measures you can take to control the problem. In fact, you can indulge in certain breathing exercises to lower blood pressure. Interested to know more? Read ahead!

Simple Exercises to Lower Blood Pressure - A Guide

According to a new research that was published in the Journal of the American Heart Association, breathing exercises for five minutes a day, six days a week, may lower blood pressure. The test respondents saw comparable gains from strengthening their breathing muscles as they would have if they had taken blood pressure medication or gone for a 30-minute walk each day. Well, the benefits of breathing exercises are vehement. Let us check out some of these breathing exercises in more vivid detail. 

1. 4-7-8 Breathing Exercises

One fast and simple technique to lower your blood pressure is to do the 4-7-8 breathing exercise. You may do it whenever and anywhere you want in less than two minutes. The steps to do the exercise are -

• Empty your lungs and inhale through your nose silently while counting to four
• Hold your breath to the count of seven
• Exhale through your mouth till the count of eight
• Repeat the process consecutively for three to four times in a row 

 2. Sama Vritti or Equal Breathing

It is another breathing exercise with vehement benefits for hypertension. Sama Vritti is especially helpful in relaxing you before bed, as insomnia, sleep apnea, and lack of sleep can all lead to high blood pressure. To indulge in this simple exercise, you can follow the steps given below -

• Slowly inhale through your nose and silently count to four
• Hold your breath to the count of four
• Exhale through your mouth till the count of four 
• Rest your body and do not take the next breath till the count of four
• Then start over again and repeat the cycle for two to six times every day 

3. Diaphragmatic Breathing

Last but not least, diaphragmatic breathing is also a great way to lower blood pressure. As the name suggests, focuses on diaphragm strength- the muscle below your lungs that support respiration. To engage in diaphragmatic breathing, follow the steps given below -

• Lie flat on the neck, bend your knees and use a pillow to prop your neck, so its level with the rest of your spine
• Place one hand on your chest and the other right below the rib cage so that you can monitor your breathing
• Slowly inhale through the nose 
• Exhale through your mouth
• Repeat the process for five to 10 times 

Conclusion

So, there we have it, three breathing exercises to lower blood pressure

Summary

Hypertension affects a large chunk of the USA population. But, indulging in some breathing exercises to lower blood pressure can help.