"For breath is life, and if you breathe well you will live long on earth," a Sanskrit proverb says. Breathing is indeed the staple of life, delivering vital oxygen to your cells and removing carbon dioxide. For people with high blood pressure, deep breathing can also offer the benefit of lowering blood pressure. By learning about deep breathing techniques, you can implement deep breathing in your daily life and reap the health benefits.
Hypertension
High blood pressure, or hypertension, occurs when the force of blood running through the arteries is high, which can lead to heart disease. Hypertension can be triggered by excess weight, a diet high in salt, saturated and trans fats, lack of exercise, stress, aging, smoking and genetics. A person with high blood pressure has a systolic reading of 140 and diastolic reading of 90 or higher. Hypertension is usually treated with medication and healthy lifestyle changes.
Deep Breathing Background
Deep breathing exercises rely on the abdomen to breathe instead of taking shallow breaths through the chest. When you breathe deeply, the air you inhale fully fills your lungs, and the lower belly rises. Deep abdominal breathing encourages full oxygen exchange by bringing in plentiful amounts of oxygen and exhaling large amounts of carbon dioxide. Breathing through your abdomen can slow the heartbeat and provide lasting benefits by lowering blood pressure, according to Harvard Medical School.
Breath Focus
Breath focus can help you practice deep breathing by re-training your breath, advises Harvard Medical School. To practice breath focus, find a quiet place to sit or lie down. Take a normal breath and exhale, then inhale deeply. Breathe in through your nose, allowing your chest and abdomen to expand with the breath as your lungs become full. Exhale slowly through your mouth. Use a focus word to help you relax, such as "calm." You can practice breath focus for a few minutes once or twice a day to become proficient at it.
Abdominal Breathing Practice
Practice abdominal breathing twice a day to enjoy long-term benefits, such as lowered blood pressure. Lie on your back and place one hand on your chest and the other on your abdomen. Take a deep breath and inhale for a count of seven, bringing the air in deep so you feel a substantial rise in your stomach. Exhale through your mouth, counting to eight. Repeat the cycle four more times for a total of five deep breaths, aiming to breathe at a rate of one breath every 10 seconds to improve your heart health, advises the American Medical Student Association.
Considerations
There are non-prescription devices, called RESPeRATE, which can help pace breathing and lower blood pressure. The device works by sensing chest or abdominal movement, and sounds gradually slowing chimes that signal when to inhale and exhale. Users follow the tone until their breathing slows from the average 16 to 19 breaths a minute to 10 or fewer. When treating high blood pressure, consult your doctor for advice on the best methods to improve your condition.
