High blood pressure, also known as hypertension, is a condition in which the pressure of blood flow against the artery walls is higher than normal for a long time. Every time the heart beats, it pumps blood through the arteries to nourish the entire body. This pressure is necessary to maintain blood circulation, but if blood pressure remains too high, it will create a burden on the heart and blood vessel walls.
Medically, blood pressure is measured by two numbers:
- Systolic blood pressure (top number) is the pressure when the heart contracts.
- Diastolic blood pressure (bottom number) is the pressure when the heart rests between beats.
A person is considered to have high blood pressure when the blood pressure index is 130/80 mmHg or higher, according to the standards of many health organizations
Breathing is an instinctive reflex, something our bodies do all their lives without thinking. But few people expect that simply changing the way you breathe, from hasty shallow breathing to deep, slow and intentional breathing, can also have a positive and lasting impact on blood pressure.
Why does deep breathing have a positive effect on blood pressure?
Not simply an act of gas exchange, deep breathing also has a profound effect on the nervous and cardiovascular systems. Practicing deep and slow breathing helps calm the mind, reduce stress, improve sleep, increase mobility and especially support blood pressure reduction.
The mechanism of this starts from the vagus nerve, when you breathe deeply and evenly, this nerve is activated, helping to slow the heart rate, dilate blood vessels and bring the body back to a state of “rest and recovery”, completely opposite to the state of stress created by the sympathetic nervous system. Thanks to that, blood pressure drops naturally, gently, without the need for medication.
Research shows that deep breathing helps significantly reduce both systolic and diastolic blood pressure. Specifically, systolic blood pressure can drop from 4 to more than 50 mmHg, while diastolic blood pressure drops from 3 to 17 mmHg.
This is not just a statistic. For those living with blood pressure of 140/90 mmHg or higher, this can be the difference between “sick” and “healthy,” thanks to just a few minutes of breathing exercises each day.
The benefits of deep breathing come in two phases. Immediately, it helps you relax, calms your nervous system, and lowers your blood pressure in the moment. But what’s more special is that if you maintain this habit, your body will learn to manage stress better, thereby keeping your blood pressure stable over time.
The best breathing exercises
Deep breathing is a skill, and like any skill, you will improve if you practice it consistently. You don’t have to change your life or spend hours every day. Just 5–10 minutes of focused deep breathing a few times a week is enough to start seeing a difference.
Here are some exercises that have been shown to work:
1. Circulatory Breathing (4-7-8 Technique)
This rhythmic breathing method uses a count for each inhale and exhale. For example, the 4-7-8 technique involves breathing in through the nose for a count of 4, holding the breath for a count of 7, then breathing out through the mouth for a long, slow count of 8.
2. Slow, Deep Breathing
Breathe in deeply and slowly through the nose, then exhale slowly through the mouth. This is less structured than regular breathing, but the idea is similar: breathe in slowly through the nose and out through the mouth.
3. Diaphragmatic Breathing
This exercise involves deep breathing, focusing on expanding and engaging the diaphragm, the muscle underlying the lunge. You should feel your abdomen and chest expand and contract as you inhale and exhale.
4. Alternate Nostril Breathing
This breathing exercise involves inhaling deeply through one nostril, while closing the other nostril with your finger; after inhaling and exhaling completely through one nostril, you switch sides.
