A quick andsimple breathing trainingcould be the solution to your high blood pressure problem. You can regulate your blood pressure in just 5 minutes, even comfortably in front of the TV. Of course, it would be even better to be in the fresh air! This is shown by a study from the Journal of the American Heart Association. The exercise is specifically intended as strength training for the respiratory muscles, is intended to lower blood pressure and at the same time improve vascular health.
Regulating blood pressure with breathing exercises is better than aerobics and meditation?
Researchers claim that this exercise can regulate blood pressure even better than cardio and meditation. The team calls the respiratory muscle training “High-Resistance Inspiratory Muscle Strength Training (IMST)”. Daniel Craighead, lead author and assistant professor at the Institute of Integrative Physiology, says: “There are many lifestyle strategies that we know can help people maintain their cardiovascular health as they age. But the reality is that they require a lot of time and effort and can be expensive and difficult to access for some people. IMST can be done in five minutes in your home while you watch TV.”
How is the breathing exercise performed?
You use a handheld device through which you breathe. This provides resistance and makes breathing in somewhat more difficult. To get a better idea, the researchers describe the process as strong suction through a tube that also sucks back. They tested 36 healthy adults between the ages of 50 and 79 with systolic blood pressure over 120 mmHg for 6 weeks. Participants were divided into two groups: one performed IMST while the other completed low-resistance placebo training.
The first group saw a reduction in systolic blood pressure by an average of 9 points. This is comparable to taking a 30-minute walk a day, five days a week, or taking blood pressure-lowering supplements. “We found that not only is it more time efficient than traditional exercise programs, but the benefits last longer,” says Craighead.
Regulate blood pressure naturally – breathing training as therapy
The IMST group also experienced a 45 percent improvement in their vascular health. Nitric oxide levels also improved. This is a molecule that helps dilate the arteries and prevent plaque from forming. “We have identified a novel form of therapy that lowers blood pressure without giving people pharmacological compounds and with much higher adherence than aerobic exercise,” says Doug Seals, a distinguished professor of integrative physiology and senior study authorthe Study. “This is remarkable.”
Sufficient exerciseIn order to be good for your heart and regulate high blood pressure naturally, it remains important and should not be neglected.
