A new study has found that a simple breathing exercise may be just as effective at lowering blood pressure as medicine or regular exercise.
The study was done by researchers from the University of Colorado, the University of Arizona, and Alma College. Their work was published in the Journal of Applied Physiology.
High blood pressure, also called hypertension, affects millions of people around the world. It happens when the force of the blood pushing against the walls of the arteries is too high.
If it isn’t treated, it can lead to serious health problems like heart attacks, strokes, or even loss of eyesight. Doctors often tell people with high blood pressure to eat better, move more, and cut back on salt. If those changes don’t help enough, medications are usually prescribed.
But this new research looked at another way to lower blood pressure—through breathing. The method they studied is called resistance-breathing training. It involves using a small handheld device called a POWERbreathe.
The device makes it harder to breathe in, so users have to work a bit more to take a full breath. This strengthens the muscles we use to breathe, similar to how lifting weights makes arm and leg muscles stronger.
This type of training has already been used by athletes, singers, and people with lung problems to help improve breathing. But now, it seems it might also help the heart.
In the study, healthy adults were asked to use the device every day for six weeks. Each day, they took just 30 deep breaths using the POWERbreathe. The entire session took only a few minutes. Before and after the six weeks, the researchers measured the volunteers’ blood pressure.
The results were impressive. On average, the participants’ top blood pressure number (called systolic pressure) dropped by about 9 points. That’s a big change. For comparison, taking some blood pressure pills or starting a regular walking routine can produce similar results.
What makes this breathing method even more exciting is how easy and quick it is. It doesn’t require breaking a sweat or going to the gym. This could be especially helpful for older adults or people who can’t exercise due to injuries or health problems. It also gives people another way to manage blood pressure without always turning to medication.
The researchers believe that resistance-breathing training could become a safe, simple, and low-cost way to help people control their blood pressure. They say more studies are needed to see how well it works for people with more serious health conditions, but they are hopeful.
There are other natural ways to keep your blood pressure in check too. Some studies suggest drinking tea, getting enough vitamin D, or reducing added sugars can help. Every person is different, so it’s important to find the mix of treatments that works best.
This new breathing technique may not replace all other treatments, but it offers a new tool that’s easy to use and takes only a few minutes a day. It shows that sometimes, a few deep breaths really can make a big difference for your health.
If you care about blood pressure, please read studies that widely used blood pressure drug may increase eye disease risk and common blood pressure drugs linked to cognitive decline.
If you care about blood pressure, please read studies about why checking blood pressure while lying down is very important and lowering top blood pressure number to less than 120 mm Hg effectively prevents heart disease.
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