In the fast-paced world in which we live, the importance of maintaining good health cannot be overstated. One of the most common health issues people face is high blood pressure or what doctors call “hypertension.”
While medications are often prescribed to manage this troubling condition, emerging research suggests that regular breathing practice might be just as effective in reducing blood pressure.
The Power of Breath
Every day, an average adult takes approximately 22,000 breaths, mostly without conscious thought. However, the act of breathing, especially when done mindfully and deeply, can have profound effects on our health. Studies indicate that practicing slow, deep breathing for a few minutes daily can potentially reduce systolic blood pressure by up to 10 points.
Dr. Kimberly Parks, a cardiologist affiliated with Harvard’s Massachusetts General Hospital, emphasizes the profound effectiveness of breathing exercises. She suggests that individuals with stage 1 hypertension (systolic reading between 130 to 139) can benefit significantly from these exercises, potentially avoiding the need for medication. Moreover, for those with elevated blood pressure (systolic reading between 120 to 129), deep breathing practices could prevent the onset of hypertension in the future.
The Science Behind Deep Breathing
An adult at rest typically breathes 12 to 18 times per minute. Slow breathing, defined as six to 10 breaths per minute, emphasizes a prolonged exhalation phase. This type of breathing has several physiological benefits:
Slow breathing Activates the Vagus Nerve: Deep inhalation causes the diaphragm to contract and pull downward, expanding the lungs. This action stimulates the vagus nerve, which runs from the brain to the colon, activating the “rest and digest” response in the nervous system. This can produce a sense of calm as well as improved digestion.
Release of “Feel-Good” Endorphins: A larger volume of air in the lungs ensures more oxygen delivery to the body and brain. This increased oxygenation triggers the release of endorphins, chemicals that promote feelings of well-being and reduce stress hormone levels.
Regulation of Blood Pressure: During exhalation, the diaphragm pushes upward against the lungs. This action causes a slight rise in blood pressure. However, the body counteracts this by automatically reducing the heart rate and dilating blood vessels, another manifestation of the “rest and digest” response. Prolonged exhalation (exhaling for longer than inhaling) amplifies this effect.
A review published in Frontiers in Physiology on January 25, 2023, analyzed the impact of various paced (slow) breathing exercises on individuals with high blood pressure. Out of 20 studies reviewed, 17 reported reductions in both systolic and diastolic blood pressure. The methodologies across these studies varied, making it challenging to recommend a one-size-fits-all approach. However, Dr. Parks believes that any form of breathing practice can be beneficial.
Strategies for Breathing for Better Blood Pressure
Dr. Parks offers several methods to lower blood pressure through paced breathing exercises:
Basic Paced Breathing: Inhale through the nose for a count of five, then exhale for the same duration. To lengthen the exhalation time, you can purse your lips as if blowing out birthday candles.
Slow your breathing using breath-holding: Some people also incorporate breath-holding between inhalation and exhalation, such as is done in the 4-7-8 technique. Using this technique, you inhale for four counts, hold for seven, and exhale for eight.
Pranayama: This ancient yogic practice incorporates various breathing techniques. One popular method is alternate nostril breathing, in which you breathe through just one nostril while keeping the other closed. After a period of time, you switch nostrils.
Breathing With Technological Assistance: For those less inclined towards meditation-based practices, there are assistive devices that provide resistance during inhalation and exhalation, like Inspiratory Muscle Strength Training (IMST). A study in the Journal of the American Heart Association in 2021 showed that using IMST for just 30 breaths daily, six days a week, reduced systolic blood pressure by an average of nine points in six weeks.
How IMST Improves Cardiovascular Health
Another study published in the Journal of the American Heart Association highlighted the benefits of High-Resistance Inspiratory Muscle Strength Training (IMST). This five-minute daily practice, described as “strength training for your breathing muscles,” was found to lower blood pressure and improve vascular health as effectively, if not more so, than aerobic exercises or medications.
Developed in the 1980s for patients with severe respiratory diseases, IMST involves vigorous inhalation through a hand-held device that offers resistance. The study’s lead author, Daniel Craighead, emphasized the convenience of IMST, noting that it can be done at home while watching TV.
The study found that participants who engaged in High-Resistance IMST for six weeks experienced a nine-point average reduction in systolic blood pressure. This reduction is comparable to the effects of certain blood pressure medications and is generally more significant than the benefits of walking 30 minutes a day, five days a week.
The Future of Breathing for Better Health
The power of breath is undeniable. As research continues to shed light on the benefits of breathing exercises, it becomes clear that such practices can play a pivotal role in managing and preventing hypertension.
Whether through mindful breathing techniques or device-guided practices like IMST, we all have a range of options to explore and find what works best for us. As always, it’s essential to consult with healthcare professionals before making any significant changes to your health regimen.
