High blood pressure, also called hypertension, is one of the biggest risk factors for heart disease and stroke.
It often develops without obvious symptoms, which is why it is sometimes called the “silent killer.” If it is not controlled, it can damage the heart, blood vessels, kidneys, eyes, and brain over many years.
Doctors usually recommend eating a healthy diet, exercising regularly, maintaining a healthy weight, and reducing salt intake to help lower blood pressure. When lifestyle changes are not enough, medication is often needed.
However, researchers are now studying another simple way that may also help improve heart health.
A team of scientists from the University of Colorado, the University of Arizona, and Alma College tested a technique called resistance-breathing training.
The method uses a handheld device called POWERbreathe, which makes it slightly harder to breathe in. This extra resistance gives the breathing muscles a gentle workout, much like lifting light weights strengthens arm muscles.
The POWERbreathe device has been used for years by athletes, singers, and people with certain lung conditions. Researchers wanted to find out whether strengthening the breathing muscles could also improve blood pressure. They believed this approach might be especially useful for older adults or people who find regular exercise difficult.
In the study, healthy volunteers used the device every day for six weeks. Each training session involved taking 30 deep breaths through the device and took only a few minutes to complete. The researchers measured each person’s blood pressure before and after the training period.
The results were encouraging. On average, participants lowered their systolic blood pressure by about 9 millimeters of mercury (mmHg). This is a meaningful reduction that is similar to the improvement often seen with some blood pressure medications or a regular exercise program.
Researchers believe the breathing exercises may improve the health of blood vessels and help them relax more easily, allowing blood to flow with less resistance. Better blood vessel function can reduce the workload on the heart and support healthier blood pressure over time. More research is still needed to understand exactly how the training works and whether the benefits last for many years.
The findings suggest that resistance-breathing training could become another useful tool for managing high blood pressure. It is simple, can be done at home, and requires very little time each day. Even so, it should not replace healthy eating, regular physical activity, or medicines prescribed by a doctor.
If you have high blood pressure or find it difficult to exercise because of age or health problems, it may be worth asking your doctor whether this type of breathing training could be suitable for you. The study was published in the Journal of Applied Physiology and adds to growing evidence that small daily habits can make a big difference to long-term heart health.
If you care about high blood pressure, please read studies about what to eat and to avoid for high blood pressure, and 12 foods that lower blood pressure.
For more health information, please see recent studies about the connection between potato and high blood pressure, and how to eat your way to healthy blood pressure.
