HIGH BLOOD PRESSURE SYMPTOMS CAUSES DIET & TREATMENT

Dr.Armughan Riaz
M.B.B.S, Dip Card
Consultant Cardiologist

 

How to Lower Blood pressure with Easy Breathing exercise

How to Lower Blood pressure with Easy Breathing exercise,  No one can deny the importance and effectiveness of medicines and a healthy diet but it is also true that breathing exercises do help significantly in managing high blood pressure.

How to Lower Blood pressure with Easy Breathing exercise

 

Blood pressure is generally considered to be a condition caused by stress and anxiety. Hence, an effective way to control it is to relax the body by breathing deeply. By doing so, the heart rate becomes lowered and chronic stress is reduced. Moreover, salt is also processed better due to deep breathing. However, it is not to say that a high blood pressure can be controlled solely with breathing exercises and that there is no need for proper diet or medication. No one can deny the importance and effectiveness of medicines and a healthy diet but it is also true that breathing exercises do help significantly in managing high blood pressure.

Learn to slow your breathing for 20 to 30 minutes a day. First of all, find a relaxing position. This means you can either sit down or lie down. Make sure you are not doing anything else as this will ruin the purpose of the exercise, which is to relax. Once you are settled, take a deep breath, allowing your stomach to expand. Then, let out the air slowly. You will take only six breaths a minute which means exhaling for 10-15 minutes.

This is the most basic breathing exercise.

Besides this, there is the abdominal breathing routine as well. To start off, lie down on your back and place a book on your stomach. Keeping your chest still, breathe into your stomach so that the book rises. At the end of your breath, take a pause and then breathe out. Repeat this process slowly and evenly. Avoid making any sudden or tense movements with your stomach muscles. Practice it till you get the hang of it. Once you have learned abdominal breathing, you should do it daily as many times as you can. One session should be of 10 minutes at least.

The next step in abdominal breathing consists of breathing while sitting upright. Sit down in a chair with your back straight. Put one hand o your chest and the other on your belly. Then breathe into your belly, without moving your chest. Breathe out again after a little pause and without any jerky movement. Try doing it throughout the day to keep your blood pressure under control. You can do both ways of abdominal breathing in one day.

The third step is based on yoga breathing which allows you to take a fuller breath. Lie down on your back and breathe into your abdomen without moving your chest. Once, you have taken your fill of air in the abdomen, expand it to your chest and fill your lungs more completely. Then hold your breath for a few moments and let out slowly. Empty your chest first and then your abdomen area. Practice this technique for a few minutes daily. The more you practice, the more you increase you lung capacity.

The basic purpose of these breathing exercises is to relax you. If you are in a peaceful frame of mind, your body would be in peace as well. Thus, your blood pressure should remain in check. So, breathe away for a healthy life!

 



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