Ever wondered if the simple act of breathing could be a game-changer for your blood pressure? It might sound too good to be true, but science says otherwise.
Infact, a regular breathing practice may reduce blood pressure as much as taking medication, and deep breathing for just a few minutes a day can lower blood pressure by up to 10 points according to Harvard Medical School.
When you make breathing conscious, rather than it being a biological process that just happens automatically around 22,000 each day, you gain a powerful tool at your fingertips!
An extended exhalation can become a magical cue that shifts you from overdrive to mental spa day in less time than it takes to make a cup of tea. As yogis have known for thousands of years: learning to master your breath gives you mastery of your body, and your life.
So if you’d benefit from zen on demand, anytime, anywhere – less stress and more relaxation, lower blood pressure, and a bountiful flow of feel-good hormones in your day to day – then read on because we are going to delve into how you can use simple exercises to reduce your blood pressure and also usher in a host of health benefits by practising breathwork.
This article explores:
No doubt about it, how you breathe significantly impacts your cardiovascular health – for better or worse! Shallow breathing can exacerbate high blood pressure by activating the stress cycle, releasing stress hormones and making your body (and your heart) generally work harder.
The average person breathes between 12-18 breaths per minute. Average, however, doesn’t mean good. 80% of humans on the planet today are breathing dysfunctionally, or over-breathing’ causing greater wear and tear on their systems. You guessed it – it’s not good news!
“Over-breathing” is a term coined by experts like Johannes Egberts, founder of Breathless Expeditions and breathwork coach to the “who’s who” of athletes, performers and leaders, to describe the dysfunctional way of breathing that most humans today are using to get by – breathing shallow, fast, and too frequently.
The down side and danger of habitually dysfunctional over-breathing is that it creates a stress cycle which is deleterious to health across the board, including pushing blood pressure up.
Slow breathing on the other hand has the opposite effect. It’s defined as breathing between 6 to 10 breaths per minute, with a prolonged exhalation. When you engage in slow, deep breathing, the stress cycle can be reversed.
Deep breathing induces relaxation, calms brain activity, releases feel-good hormones, and lowers your blood pressure – it’s more than just filling your lungs with air.
Want to practise slow breathing? Check out our video below on slow breathwork to calm the nervous system.
How Breathing Exercises Can Lower Blood Pressure
As you slowly inhale, your diaphragm contracts and moves downward, fully expanding your lungs and stimulating the vagus nerve, which triggers the “rest and digest” response of your nervous system. This allows more oxygen to reach your body and brain, increasing the release of endorphins and reducing stress hormones like epinephrine.
When you exhale, your diaphragm moves back up, slightly raising your blood pressure. To balance this, your nervous system lowers your heart rate and widens blood vessels, further promoting relaxation. Extending your exhalation maximises this calming effect.
So ultimately, breathing exercises help lower blood pressure by:
The autonomic nervous system has two main branches: the sympathetic nervous system (responsible for the “fight or flight” response) and the parasympathetic nervous system (responsible for the “rest and digest” response).
Deep breathing activates the parasympathetic nervous system, which has several beneficial effects on the body:
Deep breathing increases the amount of oxygen that enters the lungs and, subsequently, the bloodstream. Enhanced oxygenation has the following effects:
This concise online program bridges the gap between ancient principles and scientific explanations. clear, simple, and immediately applicable to your life, due to 7 super effective guided exercises.
Cortisol is a hormone released in response to stress. Chronic stress and high cortisol levels are linked to elevated blood pressure. Deep breathing helps to reduce cortisol levels in several ways:
Deep breathing promotes a balance between the sympathetic and parasympathetic nervous systems. This balance is crucial for maintaining stable blood pressure:
Heart Rate Variability (HRV) is the variation in the time interval between heartbeats. A higher HRV is a marker of good cardiovascular health and autonomic nervous system balance. Deep breathing can improve HRV in the following ways:
Is Breathwork As Effective as Blood Pressure Medication?
A recent study by the Journal of the American Heart Association found that by strength-training their breathing muscles, with five minutes of breathing exercises six days per week, test subjects experienced similar improvements to walking 30 minutes per day or taking blood pressure medication. How it works: deep breathing exercises relax your involuntary nervous system, helping regulate your heart and other bodily functions.
Ready to discover the most effective breathing exercises for lowering blood pressure? Let’s dive in and break down how to do them step by step. What’s great about these techniques is that they’re simple, easy to incorporate into your day, and you can start benefiting from them right now.
Diaphragmatic breathing, or “belly breathing,” is one of the most well known deep breathing techniques. When you do diaphragmatic breathing, you engage your diaphragm, a powerful muscle at the base of your lungs. Also known as abdominal breathing or belly breathing, this technique has been shown to help lower blood pressure and heart rate, and it’s especially beneficial for people with lung conditions.
How to practise:
Benefits:
– Enhances lung capacity.
– Promotes relaxation.
– Lowers blood pressure by improving oxygen exchange.
Useful Tip: if you struggle to breathe down deeply into your belly then use your hands as resistance. Place them on your belly (or your rib cage on each side) and gently aim to push your belly or ribs into your hands as you inhale. This will help engage your diaphragm and help you breathe in more deeply.
Breathe out fully: breathing all the way out – keep going until there’s nothing left – will create a deeper belly breath.
When to When to try it:
Anytime and anywhere. If you’re in a stressful situation, no one even needs to know you’re practising. Using it for just a few minutes a day will allow you to better tap into it in times of stress!
This technique is excellent for calming the nervous system and inducing relaxation. The longer exhalation helps to release stress and lowers blood pressure.
How to practise:
Benefits:
– Reduces stress and anxiety.
– Slows the heart rate.
– Helps in lowering blood pressure.
When to try it:
Who needs sheep? 4-7-8 breathing has been shown to help you get a good night’s sleep by calming the mind, reducing anxiety and decreasing heart rate and blood pressure.
An ancient yoga practice, this technique balances the nervous system and promotes calmness. Also known as channel-clearing breath in yoga, alternate nostril breathing or Nadī Shodhana has been hailed for its ability to balance energy flow with studies suggesting it can enhance focus and energy levels, leaving you both calm and invigorated.
You simply breathe in through one nostril and out through the other, alternating between them. It might take a few tries to get it flowing, but once you do, it’s a game-changer for relaxation.
How to practise:
Benefits:
– Balances the left and right hemispheres of the brain.
– Reduces stress.
– Lowers blood pressure by promoting a balanced autonomic nervous system.
When to try it:
Take a break in the middle of a stressful workday to use this technique for a bit of yogic zen, or before a big presentation to get yourself feeling clear-headed and ready to conquer the world.
Pursed lip breathing is a simple technique that helps to slow down your breathing rate by providing some resistance to your out-breath and it also improves oxygen intake. It’s been shown to benefit people with lung conditions, like asthma and pulmonary fibrosis, who experience breathing troubles.
How to practise:
Benefits:
– Improves lung function.
– Reduces shortness of breath.
– Helps lower blood pressure.
When to try it:
Try it anytime, especially if you are losing your cool. Slowing down your exhalation will give you a sense of calm, a point of focus and will switch on the relaxation response.
Adding a humming sound to your exhale can increase nitric oxide production, which helps to dilate blood vessels and leads to lower blood pressure. The resistance created by humming also lengthens the exhalation, promoting relaxation.
How to practise:
Benefits:
– Improves airflow in the nasal passages.
– Promotes relaxation.
– Helps lower blood pressure.
When to try it:
Anytime and anywhere. Busy mind, can’t switch off? Ideal timing. It doesn’t even need to be a loud hum…as long as you’re humming, you’re good!
The HeartMath Institute has conducted extensive research on coherent breathing and its effects on health, particularly blood pressure and stress reduction. Their studies show that coherent breathing can:
Key Findings:
How to practise:
When to try it:
Mornings are ideal – start your day feeling calm, connected and positive. Use before any spiritual practices to help you drop in. Use it before bed, to allow for a deeper sleep.
This concise online program bridges the gap between ancient principles and scientific explanations. clear, simple, and immediately applicable to your life, due to 7 super effective guided exercises.
How to Get Started
If you want to jump right into learning about what breathwork exercises you can use, then check out How to Get Started With Breathwork – A Beginners Guide. You can also try our free online breathwork masterclass for free and see for yourself with this online breathwork masterclass!
The science says it all – breathing exercises are a natural and effective way to lower blood pressure and reduce stress. By understanding and harnessing the power of the breath’s effects on the parasympathetic nervous system, you can significantly improve your heart health and well-being just by using the power of your breath. So, now you have the wrap on the best breathing exercises to lower blood pressure, take a deep breath in, and a slow breath out, and embrace the life-changing potential that each breath offers.
Medical Disclaimer:
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. Breathwork can support relaxation and well-being, but it is not a substitute for professional medical treatment or advice. Always consult with a healthcare provider before beginning any new wellness practice, especially if you have any pre-existing medical conditions or concerns, including high blood pressure. If you experience any adverse symptoms while practicing breathwork, discontinue immediately and seek medical attention. The authors and publishers of this content are not responsible for any actions taken by readers based on this information.
Written by
Anya Brand
