High blood pressure can contribute to heart disease, heart attack or stroke. It is important to take steps to lower it. This includes eating healthy, getting regular exercise, losing weight and not smoking. One other technique you can try is breathing exercises. Deep breathing can be calming for the body. This calming action can in turn help to lower your blood pressure.
Diaphragmatic Breathing
According to the Mayo Clinic, if you have high blood pressure you need to take steps to lower your stress levels. A basic yoga-based diaphragmatic breathing exercise practiced at least 15 minutes every day can help. This type of breath is usually done in and out through the nose. Let your abdominal muscles rise as you inhale and relax as you exhale. Taking slow deep breaths will calm the nervous system, which in turn may lower blood pressure. In addition, keeping your attention on the movement of your breath, versus worrisome thoughts, can calm the body even further.
Breathing with a Mental Focus
The Benson Henry Institute for Mind Body Medicine states that in addition to using the above basic breathing technique, you may be able to lower your blood pressure even further by eliciting the Relaxation Response. As you practice the above technique, try silently saying a word or phrase such as "peace" or "relax." Try to coordinate your breath with your word. Let your muscles deeply relax with each exhale. You can even use phrases such as "my heartbeat is calm and slow" to help.
Pranayama Exercises
Pranayama is the yogic term for breathing exercises. It is a general term for many different techniques. You can try Ujjayi Pranayama, which is breathing while making a snoring-type sound by constricting the back of your throat. Nadishodhan is another technique where you block alternate nostrils as you inhale through one side then exhale through the other. These types of breathing exercises take more focus and concentration then general deep breathing. This helps your mind shift away from stressful thoughts.
