A recent study has found that a simple breathing exercise may help lower blood pressure just as well as taking medication or doing regular physical exercise. The research was carried out by scientists from the University of Colorado, the University of Arizona, and Alma College, and the findings were published in the Journal of Applied Physiology.
High blood pressure, also called hypertension, is a common and serious health condition. If left untreated, it can cause dangerous problems like heart attacks, strokes, and vision loss. Usually, people with high blood pressure are advised to eat healthier foods, reduce salt intake, and become more active. When these lifestyle changes aren’t enough, doctors often prescribe medication.
But this new study looked at a different method to control high blood pressure: resistance-breathing training. This technique uses a small handheld device called a POWERbreathe. The device makes it harder to breathe in and out, forcing the user to use more effort. This strengthens the breathing muscles over time.
This kind of training isn’t new. Athletes, singers, and people with lung problems have used this device before to improve their breathing strength. However, scientists are now learning that it may also help with lowering blood pressure.
In the study, healthy volunteers were asked to use the device every day for six weeks. Each day, they did 30 deep breaths using the POWERbreathe, which only took a few minutes to complete. The researchers measured their blood pressure before and after the six-week training period.
The results were impressive. On average, participants’ systolic blood pressure—the top number in a blood pressure reading—dropped by 9 mmHg. That’s a significant improvement.
For reference, a normal blood pressure reading is about 120/80. A 9-point drop in the top number is similar to the benefit some people get from blood pressure medicine or from starting a new exercise routine like walking or cycling.
What’s especially exciting is that this type of breathing training could be helpful for people who are not able to do physical exercise, such as older adults or those with physical limitations. It also offers another option for people who are trying to avoid or reduce the use of medication.
The researchers believe that resistance-breathing training could become a simple, low-cost, and safe way to help manage high blood pressure. While more studies are needed to see how well it works for people with serious hypertension or other health conditions, the early results are promising.
If you’re interested in keeping your blood pressure healthy, there are many things to explore. Some studies suggest that drinking tea or taking certain herbal supplements may help. Others have found that cutting down on added sugar or getting enough vitamin D—especially for people with diabetes—can make a difference too.
This new breathing method is just one more tool that could make managing blood pressure easier for many people. And best of all, it only takes a few minutes a day.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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