hello all you healthy blood pressure warriors my name is ingrid and i want to welcome you to the healthy blood pressure channel in this video i'm going to talk about how to lower your blood pressure in 30 seconds high blood pressure affects a major population of the world doctors often treat this condition with medication but a lot of patients also follow a natural approach a healthy diet and exercise can help control your blood pressure but there's an additional approach that immediately lowers your blood pressure it's called deep breathing deep breathing could reduce stress and relax
your nervous system a relaxed nervous system slows down the heart and dilates the blood vessels which reduces your blood pressure a study in 2005 looked at the link between deep breathing and high blood pressure let's talk briefly about the study then we'll move on to take a look at five specific deep breathing techniques that instantly lower your blood pressure a multi-health care facility study was done in 2005 which included 21 563 participants the scientists randomly selected the participants from various healthcare facilities and then they divided the subjects into two groups both groups they measured blood
pressure twice in 30 seconds but in the first group they made the participants take six deep breaths in that 30 second interval the participants of the second group just rested without any activity in the same 30-second period both groups showed a reduction in blood pressure after the 30-second gap however the first group showed a greater reduction participants in the first group who already had high blood pressure showed a reduction of eight points on their systolic number participants in the second group showed a reduction of about 4 points an 8 point reduction in your systolic blood
pressure reading and 4 points in your diastolic after only 30 seconds of deep breathing is dramatic so let's talk about how to practice the 30-second breathing to do the 30-second breathing technique you want to take six deep breaths in 30 seconds so first check your blood pressure then follow these five steps step number one sit comfortably in a quiet place step two set a thirty second timer on a device you prefer step 3 close your eyes step 4 practice deep breathing 6 times within 30 seconds step 5 if you have the time repeat all the
steps for another 30 seconds or more now take your blood pressure again and you should see a dramatic drop try it for yourself and tell us your experience in the comments below let's talk about four other breathing exercises to immediately lower your blood pressure deep breathing for 30 seconds is a quick way to lower your blood pressure but that's not the only breathing technique let's look at some other breathing exercises that could help control blood pressure some of these techniques are over thousands of years old the first equal breathing follow these steps to do the
equal breathing exercise first sit comfortably in a quiet place you can also practice this technique lying down second breathe slowly through your nose while counting to four third hold your breath for a count of four fourth then release your breath slowly while again counting to four five wait a few moments to feel the emptiness in your lungs sixth and then repeat the process by breathing again to a count of four let's try it breathe in two three four hold two three four breathe out two three four breathe in two three four hold two three four
breathe out two three four if you're a beginner start with a count of four as you continue to practice you'll feel that the capacity of your lungs may have increased then you could increase the count to 6 8 or 12 as much as you're comfortable with the second breathing technique 4 7 8 breathing another way of practicing deep breathing is the uneven count the technique is called four seven eight this practice helps oxygen reach all the cells of your body quickly it's also a good practice to get your body ready for longer practices of deep
breathing here's how to practice it first sit calmly in a comfortable place second move your tongue so that its tip is behind your teeth third breathe through your nose while counting to four fourth hold the breath for a count of seven fifth release the breath slowly through your mouth while counting to eight let's try it breathe in two three four hold two three four five six seven breathe out two three four five six seven eight breathe in two three four hold two three four five six seven breathe out two three four five six seven eight
repeat as often as you want the third diaphragmatic breathing if you've ever seen a baby breathing you'd have noticed its belly moving up and down that's because the diaphragm naturally controls its breathing the diaphragm is a muscle below your ribcage adults can also consciously use it to practice deep breathing diaphragmatic breathing is calming and helps carry more oxygen to the cells here's how to practice it first sit in a relaxed position or lie down second place one hand below the ribcage above your belly third place the other hand on your chest fourth take a deep
breath through your nose fifth feel the hand on your belly rising but the hand on your chest remaining stable sixth throw your breath out slowly through the mouth seventh again feel the hand on your belly moving that is going down but the hand on your chest doesn't move eight repeat the process as much as you like if at any point you feel that the hand on your chest is rising and falling you've switched to breathing through your chest when this happens consciously switch to diaphragmatic breathing again the fourth technique mindful breathing mindful breathing is a
great way for beginners to get into the routine of deep breathing mindful breathing is often used in meditation it's designed to help you focus on slow and steady deep breathing you can find a lot of videos on youtube including the healthy blood pressure channel that show beautiful videos of the outdoors with soothing music playing in the background these are perfect for performing mindful breathing exercises to do mindful breathing start by breathing in and out slowly one breath cycle should last for approximately six seconds inhale for six seconds and exhale for 6 seconds breathe in through
your nose and out through your mouth letting your breath flow effortlessly in and out of your body let go of your thoughts the music helps you activate the relaxed state of your nervous system in summary high blood pressure can be fatal when left untreated several natural remedies can lower blood pressure one such method is deep breathing research says that deep breathing can lower your blood pressure in 30 seconds you could practice deep breathing in many different ways they help you relax your mind and improve your overall health as well hi there if you suffer from
high blood pressure like i do and you want to receive my educational videos about how to lower your blood pressure i'd like to ask you to do three simple things right now number one click the subscribe button right there and then number two click on the bell icon right down there so that i can notify you the moment i release a new video and number three watch another one of my more popular healthy blood pressure videos right over there okay thanks for watching and have a happy and healthy day
