Breathing exercises are beneficial for both anxiety and high blood pressure. HelpGuide.org explains that they trigger a physical relaxation response. This calms your mind and body, releases muscle tension, relieves anxiety and brings your blood pressure back down to normal. The National Institutes of Health (NIH) discovered breathing may affect blood pressure in another way too. It helps you break down dietary salt, keeping your blood chemistry balanced. Breathing exercises take a few minutes each day to give potentially significant health benefits.
Slow Breathing
Dr. David Anderson, a researcher at NIH's National Institute on Aging, recommends practicing slow breathing until you are able to take 10 breaths or less per minute. Do not hold your breath. Keep your respiration slow but steady. This relaxes blood vessels, dilates them and helps your body metabolize salt properly. Practice deep breathing several times a day, particularly when you are under stress. Anxiety makes you take shallow breaths and you often unconsciously hold them. Concentrating on slow, deep breaths breaks the cycle.
Yoga
Yoga uses beneficial breathing exercises that can help relieve anxiety and lower blood pressure. Dr. Timothy McCall, the medical editor for Yoga Journal, explains yoga teaches people to do abdominal breathing and lengthen their exhalations. This technique can be used while doing yoga poses or incorporated into your daily life. Lie down comfortably and focus on feeling your abdomen rise as you draw in air. Count off the seconds as you exhale, aiming for at least five seconds. This concentration will draw your mind away from stressors. You will relieve other anxiety symptoms like muscle tension, lack of energy and insomnia if you use yoga poses along with the breathing.
Deep Breathing
HelpGuide.org advises using deep breathing when you start to feel stressed and your blood pressure begins to rise as part of the physical anxiety response. Sit down and position one hand on your stomach and the other on your chest. Breathe in steadily through your nose, concentrating on your stomach's expansion. Keep inhaling as deeply as you can. Let out the air through your mouth, contracting your stomach muscles to force as much air out as possible. You should feel your stomach pull in, while the hand on your chest should not move much. Continue this process for several minutes. Imagine stress leaving your body with the air to help recenter your mind. HelpGuide.org explains this exercise can also be done while lying down. Place a lightweight book on your stomach to keep you aware of your inhalations and exhalations.
