According to experts here are 3 deep breathing exercises to lower blood pressure  It's surprisingly easy to ignore high blood pressure, even though it can slowly damage your heart. That is, until your doctor starts pointing out increasingly high readings at each checkup. About half of men in the U.S. have high blood pressure; so if you're reading this, you may be in that group. You probably already know that high blood pressure increases the risk of heart attack and stroke. But before you panic thinking your fate is sealed, take a deep breath. Literally. Deep breathing exercises can lower your blood pressure both immediately and in the long term. This is because they reduce the activity of the sympathetic nervous system, the fight-or-flight response. “An overactive sympathetic nervous system is one of the main causes of high blood pressure, and breathing exercises help to relax and reduce it,” says Daniel Craighead, PhD, an assistant professor of kinesiology at the University of Minnesota who studies cardiovascular function. Sunny Sharma, MD, FACP, DipACLM, regional medical director and lifestyle medicine specialist at Ascension Medical Group in Illinois, says that slower, deeper breaths lower heart rate and relax blood vessels, thus helping to regulate blood pressure. Research supports this. A meta-analysis published in 2023, reviewing 15 studies, found that breathing exercises had a “modest but significant” effect in lowering both systolic and diastolic blood pressure. Below, you can find the methods most recommended by experts for lowering blood pressure. You can also learn how effective these techniques actually are. |
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