Can a Simple Breathing Trick Lower Your BP?
High blood pressure or hypertension affects millions globally and often creeps in without symptoms. While medication is sometimes essential, there’s growing evidence that simple, natural techniques can help too. One such powerful yet underrated approach? Abdominal breathing is a science-backed natural remedy for high blood pressure.
Why Breathing Affects Blood Pressure?
When you're stressed, your body releases cortisol, a hormone that tightens blood vessels, raises heart rate, and elevates blood pressure. That’s where abdominal deep breathing comes in. Unlike shallow chest breathing, this technique stimulates your parasympathetic nervous system which is responsible for relaxation.
Step-by-Step: How to Do Abdominal Breathing
Here’s how to practice deep breathing to lower blood pressure:
- Get Comfortable
Sit upright or lie on your back. Place one hand on your chest, the other on your belly. - Inhale Slowly
Breathe in deeply through your nose. Your belly should rise while your chest remains still. - Pause Briefly
Hold the breath gently for 1–2 seconds. - Exhale Fully
Breathe out through your mouth, slowly. Your belly should fall. - Repeat
Continue for 5–10 minutes. Aim for 6–10 slow breaths per minute.
Abdominal Breathing vs. 4-7-8 Breathing: Which Is Better?
Both are effective breathing techniques for blood pressure, but abdominal breathing is more versatile for beginners. The 4-7-8 method focuses on timing and rhythm, while abdominal breathing emphasizes diaphragmatic control. There’s no “one-size-fits-all”; what matters is consistency.
Who Should Be Cautious?
While belly breathing is safe for most people, if you have underlying lung issues (like COPD or asthma), consult your doctor before starting. Also, if you feel lightheaded or short of breath during practice, pause and rest.
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