Techniques like 4-7-8 breathing to lower blood pressure are safe, inexpensive, and easy to learn.
Types of Breathing Exercises for High Blood Pressure
1.
Box Breathing
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Box breathing focuses on slowing down the breath in an even pattern.
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To practicebox breathing:
4.
To practice diaphragmatic breathing:
5.
Pursed Lip Breathing
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Pursed lip breathing emphasizes long exhales.
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To practice pursed lip breathing:
6.
Lions Breath
Lions breath can help release stress.
To practice lions breath:
7.
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Ujjayi Pranayama
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Ujjayi pranayama is also known as yogic breathing.
This breath is typically used when practicing yoga poses.
you’re able to use any of the breathing techniques listed here.
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This allows them to concentrate fully on the breathing exercise.
Most people take 12 to 20 breaths per minute.
Slowbreathing techniques lowerthe rate to four to 10 breaths a minute.
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Other Ways to Lower Blood Pressure
Need to lower blood pressure further?
Try these other non-medicated ways:
In some cases, medication may be necessary to manage high blood pressure.
Added Benefits With Comorbidities
Breath work can improve symptoms of a variety of other conditions.
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The breath is often shallow, barely causing an expansion in the ribs.
Shifting to this pop in of breathing on a regular basis can improve overall health.
Summary
Many different breathing exercises can help lower blood pressure.
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These include the 4-7-8 breathing technique, box breathing, and lions breath.
People with other conditions who practice breathing techniques may experience added benefits.
Hamasaki H.Effects of diaphragmatic breathing on health: a narrative review.Medicines (Basel).
2020;7(10):65. doi:10.3390/medicines7100065
U.S. Department of Veterans Affairs.The power of breath: diaphragmatic breathing.
2023;325(6):R797-R808.
