By: Christopher Kain RN, MSN, CNL
Introduction Blood Pressure plays an important role in health and longevity. High blood pressure, referred to as hypertension, can lead to deleterious health conditions like a stroke. It has been referred to as “the silent killer” because symptoms of elevated blood pressure are often subtle and not felt until a catastrophic health event. If you have a history of high blood pressure, you may be prescribed medication to control it. But did you know that certain breathing techniques can also help lower your blood pressure? Physiology of Blood Pressure The physiological mechanism of how slow, deep breathing affects blood pressure is somewhat complex. It involves our nervous system, and something called the vagus nerve. Part of the vagus nerve is located between the lungs. When you take a deep breath, the lungs press against and stimulate it, which activates something called the parasympathetic nervous system. The parasympathetic nervous system controls the body’s ability to be calm and directly lowers heart rate and blood pressure. Methods of Deep Breathing Several methods of deep breathing have demonstrated success in lowering blood pressure:
Set the Stage Whichever breathing method you decide to use, it is good practice to find a quiet environment. Get comfortable. Breathe in through your nose and not your mouth. Breathe out through your nose or mouth. Practice purposeful and intentional breathing. The more you do it, the more you will think about it. The more you think about it, the more you will practice it, and hopefully the lower your blood pressure will be. Is Deep Breathing Working for You? Is slow, deep breathing lowering your blood pressure? With anything that claims to improve or change something, it is a good idea to see if the claims are true for you. Everyone is different; it is not a one size fits all. Here are the steps to confirm if it is working for you:
Conclusion Purposeful, intentional, slow, deep breathing can positively impact you. The benefits are far-reaching. On a granular level, it can lower your blood pressure. Lower blood pressure has a direct impact on longevity and overall health. The positives of incorporating deep breathing sessions into your daily activities are well documented. But for some reason, a lot of us just don’t do it. Take 5 minutes today and do something that can make you feel better and improve your life.
1 Comment
Robert Thompson
7/21/2023 01:58:32 pm
Appreciate the article. I tried some of the breathing methods and my blood pressure went down quite a bit. Very cool that it works.
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