High blood pressure, or hypertension, is called the "silent killer" because it typically has no noticeable symptoms but can lead to serious heart problems over time. One simple and effective way to manage high blood pressure is through breathing exercises. Practising these techniques regularly can help calm your nervous system, reduce stress, and improve blood flow, all of which can contribute to lowering blood pressure naturally. Here are 5 easy breathing exercises that can help you in this process.
Deep breathing
Deep breathing is one of the simplest and most effective ways to lower your blood pressure. It helps to activate your body's relaxation response, which can counteract the effects of stress on your cardiovascular system. By taking slow, deep breaths, you can relax the nervous system and promote a sense of calm.
How to do it:
- Sit comfortably or lie down.
- Breathe in deeply through your nose, letting your abdomen expand.
- Hold your breath for a few seconds.
- Slowly exhale through your mouth, emptying your lungs completely.
- Repeat this for 5-10 minutes.
Box breathing (square breathing)
Box breathing, also known as square breathing, involves inhaling, holding the breath, exhaling, and pausing in a steady rhythm, each phase lasting an equal amount of time. This technique is great for promoting relaxation and reducing the fight-or-flight response that can contribute to elevated blood pressure.
How to do it:
- Inhale for 4 seconds through your nose.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds through your mouth.
- Hold your breath again for 4 seconds before starting the next cycle.
- Repeat for 5-10 minutes.
4-7-8 breathing
The 4-7-8 breathing technique is a powerful relaxation exercise that can help reduce stress, calm the mind, and regulate blood pressure. It involves counting while you breathe, which helps shift your focus away from worries and brings your attention to the present moment.
How to do it:
- Inhale quietly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale completely through your mouth for 8 seconds.
- Repeat this cycle 4-5 times.
Pursed lip breathing
Pursed lip breathing helps slow your breathing rate and improve oxygen exchange, which can be particularly helpful for those with high blood pressure and breathing difficulties. This technique allows for better relaxation and can help lower your heart rate.
How to do it:
- Inhale deeply through your nose for about 2 seconds.
- Purse your lips as if you're going to whistle.
- Slowly exhale through your pursed lips for 4-6 seconds.
- Repeat for 5-10 minutes.
This exercise is excellent for increasing airflow to the lungs and promoting a calm state, which can help reduce blood pressure.
Alternate nostril breathing (nadi shodhana)
Alternate nostril breathing is a popular technique in yoga that involves breathing through one nostril at a time while the other nostril is closed. It is known to balance the nervous system and calm the mind, which may reduce the stress that often contributes to high blood pressure.
How to do it:
- Sit comfortably and close your eyes.
- Close your right nostril using your right thumb.
- Inhale deeply through your left nostril.
- Close your left nostril with your right ring finger and release the right nostril.
- Exhale slowly through your right nostril.
- Inhale deeply through your right nostril.
- Close your right nostril and exhale through your left nostril.
- Repeat this cycle for 5-10 minutes.