Certain breathing exercises can help to calm and relax your body. Deep breathing is a simple and beneficial technique that may help you to control and possibly prevent high blood pressure, according to MayoClinic.com. The technique is easy to learn and can be used to invoke a feeling of calm and relaxation any time you feel stress or anxiety.
High Blood Pressure Facts
Although it is often undetected, high blood pressure is a relatively common medical condition that affects nearly 75 million American adults, according to the American Heart Association. High blood pressure can be caused by numerous factors, such as hereditary factors, medical conditions such as kidney disease, certain medications and other factors. Stress is another factor that can cause a temporary but drastic rise in blood pressure, according to MayoClinic.com. Managing your stress through techniques such as deep breathing may help to prevent these sudden spikes.
Benefits of Breathing Exercises
According to the American Medical Student Association, the sympathetic nervous system is responsible for certain stress responses such as heart rate, blood pressure and perspiration. During times of stress, your sympathetic nervous system is triggered, leading to a rise in heart rate, blood pressure and excessive perspiration. Deep breathing exercises can potentially alleviate these conditions by invoking your body's natural relaxation response. According to a December 6, 2010 article in "NPR News Health," breathing exercises can produce an immediate effect on blood pressure.
Types of Exercises
Several breathing exercises may have a beneficial effect on blood pressure, such as different pranayama, or yogic breathing, techniques, according to "NPR News Health." A simple example of a breathing exercise that may be effective at invoking your relaxation response and helping to lower blood pressure is known as abdominal breathing. According to the American Medical Student Association, abdominal breathing helps to improve the flow of blood and lymph and enables the release of tension and stress.
Deep Breathing Technique
Abdominal breathing is a simple and effective exercise that you can perform almost anywhere and at any time. According to the American Medical Student Association, abdominal breathing should be done twice a day or whenever you feel stress or tension. Sit or lie in a comfortable position, placing one hand on your abdomen and one hand on your chest. Inhale through your nose and focus on filling your belly, then your chest. Pause, and exhale through your mouth for a count of eight. Empty your lungs completely. Inhale again through your nose. Repeat this exercise for several minutes.
Warning
While breathing exercises should not be used as a substitute for medication and medical treatment, they can be a helpful complement to your existing medical care. If you feel any discomfort, such as being short of breath, while performing deep breathing exercises, stop and consult your doctor as soon as possible. Breathing exercises should feel relaxing and calming, not straining.
