Month: November 2015

Take Deep Breaths to Lower Blood Pressure

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“Take a deep breath”—it’s a phrase we’ve all heard countless times.  But it means more than you may realize, according to Dr. David Anderson of the National Institutes of Health.  Anderson says a few minutes of deep 6234339d03049db4d007922f2c25123cbreathing daily can drop blood pressure levels.  He believes how we breathe may alter how our bodies regulate blood pressure.

Studies also show that focusing on your breathing can alleviate stress levels… stimulate brain growth… and reduce your risk of heart attack.  Nonetheless, many of us neglect to address breathing habits as part of our overall health strategy.

“We take our breath for granted the way we take our heart beat for granted,” says Carla Ardito, a breathing expert at the Integral Yoga Institute in Manhattan.  But, explains Ardito, the difference is fundamental, because unlike our heart beat, ” we can work on our breathing.”

The Steep Risks Of High Blood Pressure 

Statistics indicate as many as 65 million Americans have hypertension (dangerously high blood pressure).  Hypertension brings an elevated risk of…

  • Heart attacks
  • Strokes
  • Kidney damage
  • Blindness
  • Dementia

Individuals with hypertension are often unaware of their condition—which is why it’s often called “the silent clairvoyant-nature-nature2killer.”  By the time symptoms appear, serious, irreversible damage may already have occurred.

Deep Breathing Offers Answers

Anderson and other doctors believe deep breathing offers answers—and a 2002 study suggests they’re right.  In 2002, the Food and Drug Administration (FDA) approved a device designed tolower blood pressure by teaching users to slow their breathing.  The device, called RESPeRATE, measures your breathing pace by sensing chest or abdominal movements.
Users follow a series of chimes signaling inhales and exhales to slow their breathing from a typical rate of 16 to 19 breaths per minute to 10 or fewer.  Clinical trials found blood pressure drops of 10 to 15 points for individuals who used the device for 15 minutes each day for 2 months.

Dr. William J. Elliot, who headed some of the research, was surprised by the magnitude of slow-breathing’s impact on blood pressure—even though no one can quite explain why it works.  It “is still a bit of a black box,” he says.

Health’s Hefty Price Tag?

More than a decade has passed since the FDA approved the RESPeRATE, but many are still unaware of the connection between slow-breathing and blood pressure.  Part of the problem may be the high cost of leading slow-breathing devices.  But the fact is, you don’t need to spend money to slow your breathing and improve your health.

Simply by focusing on your breathing, you direct energy into the parasympathetic nervous system, says Ardito.  You send your whole body into a state of “relax and receive.”

Don’t Count Your Breaths

For best results, experts say you should never count your breathing or watch the clock.  Counting or tracking the time impedes relaxation, which is key to the benefits of slow-breathing.  Instead of a stopwatch or timer, some experts suggest using music as a regulator.  Select a song (or set of songs) with a slow, regular rhythm, and allow your breathing to automatically adjust to the beat.