Pranayama is a breathing technique that is one of the eight principles of yoga. In ancient India, the practice of pranayama was just as important as the practice of the asanas, or yoga postures, since pranayama was known to calm the mind and body. This practice is also helpful today as Western culture suffers from high stress lifestyles that cause heart disease and diabetes. Hypertension is one disease that may be helped by a consistent pranayama practice.
Identification
Hypertension, or high blood pressure, comes from a variety of factors ranging from diet to lifestyle. High levels of stress on the body and mind result in the activation of both the sympathetic nervous system and causes a constriction of the arterioles of the vascular system, according to Mel Robin in his book, "A Handbook for Yogasana Teachers." Pranayama is a breathing practice that helps to balance the sympathetic and parasympathetic nervous systems, reducing pressure.
Features
The most important aspect of pranayama breathing is consciously taking control of your breathing. Basic features of this type of breathing include inhaling and exhaling rapidly, taking shallow breaths, inhaling and exhaling slowly, taking deep breaths and stopping the act of breathing altogether, according to Dr. K S Joshi in his book, "Yogic Pranayama: Breathing for Long and Good Health." Most of the focus is on the latter two options. These types of breath work can be done for just a few minutes or for long periods of time, depending on how comfortable you are with the practice. Simply a few minutes a day should have an affect on hypertension.
Research
Blood pressure may be lowered relatively quickly with regular practice of pranayama. Robin notes research showed eight weeks of pranayama breathing lowered the participants systolic pressure by an average of 14 points and the diastolic pressure by nine points. Editor James Lake, in his book, "Complementary and Alternative Treatments in Mental Health Care" states that studies have shown pranayama may be beneficial in treating hypertension as well as atherosclerosis and irritable bowel syndrome.
Considerations
Check with your doctor before you use pranayama for the purpose of lowering blood pressure to make sure there are not conflicting health concerns. Although you can practice pranayama on your own, it may be helpful to attend a class or workshop with an instructor who both understands pranayama and its effects on hypertension. Do not go off of blood pressure medication when practicing pranayama unless directed by a health professional.
References
- "A Handbook for Yogasana Teachers"; Mel Robin; 2009
- "Yogic Pranayama: Breathing for Long and Good Health"; Dr. K S Joshi; 1992
- "Complementary and Alternative Treatments in Mental Health Care"; James Lake; 2007
