{"id":243,"date":"2022-10-30T22:34:37","date_gmt":"2022-10-30T22:34:37","guid":{"rendered":"https:\/\/health.theemtspot.com\/?p=243"},"modified":"2026-04-11T19:54:42","modified_gmt":"2026-04-11T19:54:42","slug":"daily-breathing-exercises-that-lower-blood-pressure","status":"publish","type":"post","link":"https:\/\/www.theemtspot.com\/health\/daily-breathing-exercises-that-lower-blood-pressure\/","title":{"rendered":"Daily Breathing Exercises That Lower Blood Pressure"},"content":{"rendered":"\n<p class=\"has-larger-font-size\"><strong>Quick Summary<\/strong><\/p>\n\n\n\n<ul  class=\"wp-block-list is-style-connected has-list-bullet-color\">\n<li>Basic daily breathing exercises can help lower and maintain high blood pressure.<\/li>\n\n\n\n<li>Techniques like 30-second breathing cycles or the 4-7-8 method can effectively relax your nervous system and other body functions.<\/li>\n\n\n\n<li>Comfort is just as critical as how you breathe and the exercise you follow.<\/li>\n<\/ul>\n\n\n\n<p>In addition to <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/medications\/\" class=\"ek-link\">medication<\/a> and <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/supplements\/\" class=\"ek-link\">natural supplements<\/a>, a nutritious diet, and avoiding smoking, blood pressure can be lowered with exercise.&nbsp;<\/p>\n\n\n\n<p>However, people generally need help to get the <strong>recommended amount of exercise<\/strong> because of everyday life. Contrary to popular belief, even simple daily breathing exercises can drastically improve heart health.<\/p>\n\n\n\n<p>A recent study by the American Heart Association suggests that:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>&#8220;Doing <\/em><strong><em>30 breaths per day for six weeks<\/em><\/strong><em> lowers systolic blood pressure by about 9 millimeters of mercury.&#8221; <\/em><\/p>\n<\/blockquote>\n\n\n\n<p>This method controls blood pressure at the <strong>molecular level<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Your <strong>involuntary nervous system<\/strong> is relaxed with breath therapy. Consequently, this also manages other body systems, including your heart.<\/p>\n\n\n\n<p>This guide will cover <em>several breathing exercises and techniques<\/em> to help kickstart your hypertension wellness journey.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-genesis-blocks-gb-columns gb-slate-section-text-with-cta gb-slate-text-with-cta gb-layout-columns-1 gb-1-col-equal gb-has-background-dim gb-has-background-dim-30 gb-has-custom-background-color has-black-color gb-columns-center alignwide\" style=\"padding-top:3em;padding-right:1em;padding-bottom:3em;padding-left:1em;background-color:#ffeaf0;background-position:50% 52%\"><div class=\"gb-layout-column-wrap gb-block-layout-column-gap-3 gb-is-responsive-column\" style=\"max-width:872px\">\n<div class=\"wp-block-genesis-blocks-gb-column gb-block-layout-column\"><div class=\"gb-block-layout-column-inner\">\n<p class=\"has-text-align-center has-text-color\" style=\"color:#000000;font-size:28px\">You can listen the review of this article on TheEMTSpot\u2019s PODCAST (Episode 23) hosted by Samuel Harrison and Olivia Harper \u2013 check out the video below.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How Breathing Can Help Lower Your Blood Pressure | TheEMTSpot&#039;s PODCAST (EP. 23)\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/vVdpVZxlDfU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\">How Do Daily Breathing Exercises Help?&nbsp;<\/span><\/h2>\n\n\n\n<p>The human body\u2019s <strong>autonomic system<\/strong> controls <em>breathing, organ processes, and heartbeat rate<\/em>. These a<strong>utomatic, involuntary actions<\/strong> are further divided into <em>parasympathetic and sympathetic divisions<\/em>.<\/p>\n\n\n\n<p>The sympathetic nervous system brings on a defensive reaction. Contracting blood vessels and a raised pulse are common side effects of this activation.<\/p>\n\n\n\n<p>Continuous activation of the <em>sympathetic nervous system<\/em> can cause numerous health issues. These include <em>irritable bowel syndrome, type 2 diabetes, heart attacks<\/em>, and more.&nbsp;<\/p>\n\n\n\n<p>On the contrary, the <strong>parasympathetic nervous system<\/strong> causes a more <strong>relaxed response<\/strong>. Your <em>heart and breathing rate<\/em> slow down as <em>vessels expand, encouraging blood flow<\/em>.&nbsp;<\/p>\n\n\n\n<p>The digestive system also resumes as other <em>functions return to normal<\/em>. <strong>For example, deep, slow breathing exercises <\/strong>activate the parasympathetic system.<\/p>\n\n\n\n<p>Moreover, the <strong>parasympathetic system<\/strong> <em>slows<\/em> down your <em>heartbeat, widening blood vessels and lowering pressure<\/em>. Your body also <strong>relaxes<\/strong> other processes like <em>digestion<\/em> from relaxed breathing.&nbsp;<\/p>\n\n\n\n<p>Your <strong>brain<\/strong> associates <em>daily breathing exercises<\/em> with <strong>a calm response<\/strong> to stressful, day-to-day situations. This also <strong>enhances your general health and rationality<\/strong>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Long-lasting results&nbsp;<\/h3>\n\n\n\n<p>Another study suggested that <em>breathing exercises for 5 to 10 minutes daily decrease blood pressure in the long run<\/em>. Participants were asked to use a unique device to make their <strong>muscles work harder<\/strong>.<\/p>\n\n\n\n<p>At the end of the six-week experiment, the results <strong>were just as beneficial as medication or prescription drugs<\/strong>. Moreover, breathing exercises were superior to lifestyle changes to lower blood pressure, like cutting back on salt or weight loss.&nbsp;<\/p>\n\n\n\n<p>But the highlight is the participants\u2019 blood pressure remained almost as low as during the training period <strong>six weeks after stopping<\/strong> the activity!<\/p>\n\n\n\n<p>Researchers concluded this decrease in blood pressure was not due to strengthening muscles or the diaphragm. The reduced sympathetic or &#8220;Fight or flight&#8221; reaction resulted in <strong>more muscular vessels<\/strong>, which is crucial for preventing cardiovascular problems.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\">4 Effective Daily Breathing Exercises to Reduce Blood Pressure&nbsp;<\/span><\/h2>\n\n\n\n<p>Try out a few of these breathing exercises to<em> find one that works best<\/em>.<\/p>\n\n\n\n<p>Before beginning, try your best to find a <strong>comfortable position<\/strong> or make tiny adjustments like switching off your phone for extra relaxation.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4-7-8 breathing<\/h3>\n\n\n\n<p>Dr. Andrew Weil created the 4-7-8 breathing pattern based on <strong>pranayama yoga<\/strong>. It advocates <em>controlling<\/em> how you breathe. Breathing gets stronger over time with continuous practice.&nbsp;<\/p>\n\n\n\n<p>Initially, the effects are <strong>less noticeable<\/strong>, and you might experience <em>dizziness<\/em>. Follow these steps for one cycle of breathing:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>As you count to four silently, exhale completely through your nostrils, emptying your lungs.<\/li>\n\n\n\n<li>Hold your breath and count to seven.<\/li>\n\n\n\n<li>Exhale again, this time from your mouth, while counting to eight.<\/li>\n\n\n\n<li>Repeat steps one to three up to four times in a row.<\/li>\n<\/ol>\n\n\n\n<p><em>Step two is an essential aspect<\/em> when you hold your breath for seven seconds. It will help you gradually increase up to eight complete cycles.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">30-second breathing exercise<\/h3>\n\n\n\n<p>The Japanese Society of Hypertension claims that taking<strong> six deep breaths in 30 seconds lowers blood pressure<\/strong> significantly. Additionally, it&#8217;s a simple and convenient means to manage anxiety, encouraging relaxation.<\/p>\n\n\n\n<p>You only need to:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Find a peaceful, quiet spot.<\/li>\n\n\n\n<li>Set a timer for 30 seconds and close your eyes.<\/li>\n\n\n\n<li>Inhale deeply for six cycles. Breathe in through your nose and exhale from your mouth, taking roughly five seconds between each breath.<\/li>\n<\/ol>\n\n\n\n<p>This brief practice can help you feel more <strong>concentrated and centered<\/strong> no matter what comes your way. A fantastic time to do the 30-second breathing exercise is <strong>early morning<\/strong>, as you have yet to be <em>overwhelmed<\/em> by tasks.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Diaphragm breathing<\/h3>\n\n\n\n<p>When you breathe, you <strong>consciously <\/strong>tend not to use your lungs to their <em>fullest extent<\/em>. However, with diaphragmatic breathing, you might breathe more effectively, providing your body with more oxygen.<\/p>\n\n\n\n<p>Furthermore, this technique helps maintain blood flow and pressure. To practice diaphragm breathing:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lay on your back with your legs bent. Use a pillow under your neck to align it with your spine.&nbsp;<\/li>\n\n\n\n<li>Place one hand just below your ribs and the other on your chest to track breathing.<\/li>\n\n\n\n<li>Inhale slowly through your nose while picturing your abdomen filling with air. Ensure you expand your diaphragm properly as your hands below your ribs raise slightly.<\/li>\n\n\n\n<li>Exhale gradually from your mouth. Lower your hand again, so it rests below your rib cage.<\/li>\n<\/ol>\n\n\n\n<p>Repeat the steps above up to four times a day, for five to ten minutes each cycle.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Equal breathing&nbsp;<\/h3>\n\n\n\n<p>Also known as <em>Sama Vritti<\/em>, equal breathing focuses on <strong>balancing body and mind<\/strong>. This exercise can be done whenever and wherever you feel comfortable.<\/p>\n\n\n\n<p>To practice equal breathing:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Find a calm, cozy setting. Close your eyes and relax your mind.<\/li>\n\n\n\n<li>Inhale slowly, counting to four in silence through your nose.<\/li>\n\n\n\n<li>At the count of four, let out a mouthful of air. Then, hold your breath before repeating the above steps for four more counts.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Every day try equal breathing up to <strong>six times<\/strong>. It works exceptionally well with disorders like <em>sleep apnea and insomnia<\/em> that increase blood pressure.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"rtex-highlighter-1\">Tips For More Effective and Comfortable Breathing&nbsp;<\/span><\/h2>\n\n\n\n<p>Here are a <strong>few considerations<\/strong> to bear in mind as you get ready to experiment with deep breathing:<\/p>\n\n\n\n<ul  class=\"wp-block-list has-list-bullet-color\">\n<li>Start slow and gradually increase the time between each breath or cycle.<\/li>\n\n\n\n<li>Tuck your tongue&#8217;s tip behind the front teeth to open your airway.<\/li>\n\n\n\n<li>Take a break if you feel lightheaded or dizzy at any point.<\/li>\n\n\n\n<li>Lower your time count if you are having a hard time.&nbsp;<\/li>\n\n\n\n<li>Try not to breathe out quickly and instead take your time.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>You <a href=\"https:\/\/www.theemtspot.com\/health\/blood-pressure\/how-to-lower\/\" class=\"ek-link\">can naturally lower your blood pressure<\/a> using these breathing techniques and other lifestyle modifications.<\/p>\n\r\n\t\t\t<div id=\"daexthefu-container\"\r\n\t\t\t\tclass=\"daexthefu-container daexthefu-layout-side-by-side daexthefu-alignment-left\"\r\n\t\t\t\tdata-post-id=\"243\">\r\n\r\n\t\t\t\t<div class=\"daexthefu-feedback\">\r\n\t\t\t\t\t<div class=\"daexthefu-text\">\r\n\t\t\t\t\t\t<h3 class=\"daexthefu-title\">Was this helpful?<\/h3>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<div class=\"daexthefu-buttons-container\">\r\n\t\t\t\t\t\t<div class=\"daexthefu-buttons\">\r\n\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-yes daexthefu-button daexthefu-button-type-text\" data-value=\"1\">\r\n\t\t\t\t<div class=\"daexthefu-button-text\">Yes<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t<div class=\"daexthefu-no daexthefu-button daexthefu-button-type-text\" data-value=\"0\">\r\n\t\t\t\t<div class=\"daexthefu-button-text\">No<\/div>\r\n\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-comment\">\r\n\t\t\t\t\t<div class=\"daexthefu-comment-top-container\">\r\n\t\t\t\t\t\t<label id=\"daexthefu-comment-label\" class=\"daexthefu-comment-label\"><\/label>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-container\">\r\n\t\t\t\t\t\t\t\t<div id=\"daexthefu-comment-character-counter-number\"\r\n\t\t\t\t\t\t\t\t\tclass=\"daexthefu-comment-character-counter-number\"><\/div>\r\n\t\t\t\t\t\t\t\t<div class=\"daexthefu-comment-character-counter-text\"><\/div>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<textarea id=\"daexthefu-comment-textarea\" class=\"daexthefu-comment-textarea\"\r\n\t\t\t\t\t\t\t\tplaceholder=\"Type your message\"\r\n\t\t\t\t\t\t\t\tmaxlength=\"\r\n\t\t\t\t\t\t\t\t400\t\t\t\t\t\t\t\t\t\"><\/textarea>\r\n\t\t\t\t\t<div class=\"daexthefu-comment-buttons-container\">\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-submit daexthefu-button\">Submit<\/button>\r\n\t\t\t\t\t\t<button class=\"daexthefu-comment-cancel daexthefu-button\">Cancel<\/button>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t<div class=\"daexthefu-successful-submission-text\">Thanks for your feedback!<\/div>\r\n\r\n\t\t\t<\/div>\r\n\r\n\t\t\t","protected":false},"excerpt":{"rendered":"<p>If you have high blood pressure but don\u2019t have time or resources for necessary lifestyle changes, daily breathing exercises can make a drastic difference! <\/p>\n","protected":false},"author":2,"featured_media":891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_helpful_status":1,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[600],"tags":[],"class_list":["post-243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-management"],"_links":{"self":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/243","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/comments?post=243"}],"version-history":[{"count":1,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/243\/revisions"}],"predecessor-version":[{"id":538627,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/posts\/243\/revisions\/538627"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media\/891"}],"wp:attachment":[{"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/media?parent=243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/categories?post=243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theemtspot.com\/health\/wp-json\/wp\/v2\/tags?post=243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}