Breathing To Lower High Blood Pressure

Breathing exercises can be a powerful tool in the fight against high blood pressure. When stressed or anxious, our breathing becomes shallow and rapid, raising our blood pressure. By learning to breathe deeply and slowly, we can lower our blood pressure and improve our overall health. Below you can find a list of 5 helpful breathing exercises to start with. I’ve added a YouTube Video link for every technique, so you can start right away.

Try these breathing techniques:

1. Diaphragmatic Breathing: This technique involves breathing deeply into your diaphragm, rather than shallowly into your chest. To practice diaphragmatic breathing, place one hand on your chest and the other on your abdomen. Take a deep breath in through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this process for several minutes.
2. Progressive Relaxation: This technique involves tensing and then relaxing different muscle groups in your body. Start by tensing the muscles in your feet and holding for a few seconds. Then, release the tension and focus on the sensation of relaxation. Move up through your body, tensing and relaxing each muscle group in turn. This technique can help to release tension and stress that may be contributing to your high blood pressure.
3. Yoga Breathing: Yoga breathing, also known as pranayama, involves using specific breathing patterns to promote relaxation and well-being. One popular technique is alternate nostril breathing. To practice this technique, sit comfortably with your back straight. Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Repeat this pattern for several minutes.
4. The 4-7-8 Technique: Developed by Dr. Andrew Weil, this technique involves breathing in for a count of 4, holding for a count of 7, and exhaling for a count of 8. This pattern can help to slow your breathing and promote a sense of calm.
5. The Relaxing Breath: This technique is also known as the “4-7-8” breath, and it’s a simple yet powerful tool for reducing stress and tension. To practice the relaxing breath, inhale quietly through the nose to a mental count of four, hold the breath for a count of seven, then exhale completely through the mouth to a count of eight. This deep breathing exercise is a natural tranquilizer for the nervous system.

By incorporating these breathing exercises into your daily routine, you can lower your blood pressure and improve your overall health. Remember to breathe deeply and slowly, and to focus on the sensation of relaxation as you exhale. It’s important to start slowly and work your way up to longer sessions as you become more comfortable with the techniques. The most famous breathing exercise that I am using for a long time, is the Wim Hof breathing method. Give it a try, it’s the best way to get started.

You will find more ways of lowering your blood pressure on the main page of my blog. I really hope these articles help you live a healthier life.