It’s a technique that self-help gurus and influencers rely on to control stress levels.
Now, experts have shown that mindful breathing exercises can physically lower blood pressure.
Just 30 deep breaths a day using an inhaler-like device were found to be as effective as medication.
The device creates resistance, forcing the patient to use their respiratory muscles to push and pull air through it.
Scientists believe that having strong respiratory muscles allows deeper breathing without the device.
Deep breathing is believed to help dilate blood vessels, allowing more blood to flow through them and lowering blood pressure.
But the researchers say it shouldn’t be a replacement for other healthy habits like exercise, which have benefits beyond blood pressure.
Previous research has indicated that breathing exercises, often used during meditation or mindfulness practices, can help prevent hypertension.
Meditation is a popular mindfulness practice in which the subject focuses on their breath.
The POWERbreathe device strengthens the user’s respiratory muscles with each use.
Researchers from the University of Colorado Boulder and the University of Arizona followed 128 healthy adults between the ages of 18 and 82 over a six-week period.
Participants wore a $32 PowerBreathe device for about five to 10 minutes each day, taking 30 deep breaths.
Within two weeks, participants began to see improvements with very few side effects.
At the end of the trial, the researchers observed an average drop of 9 mmHg in systolic blood pressure among the participants.
That’s on par with many commonly prescribed drugs, previous studies suggest.
Older volunteers who had higher blood pressure to begin with saw the most noticeable decreases in blood pressure, but even young subjects benefited.
“We would expect that if it lasted longer, the blood pressure would drop even more,” said the study’s lead author, Professor Daniel Craighead. Well-informed person.
He added: “People with blood pressure at an unhealthy level could benefit from adding this to their routine now.”
The study was published in the Journal of Applied Physiology.
High blood pressure, or hypertension, is defined as 130 or higher for the first number, or 80 or higher for the second number.
Normal BP is 120/80 or less. If left untreated, high blood pressure can lead to serious health problems, such as heart attacks and strokes.
People who smoke, don’t exercise or eat a healthy diet, or are chronically stressed have a much higher risk of high blood pressure.
Approximately 116 million Americans and 12 million Britons have high blood pressure.
Doctors have an arsenal of treatments designed to control the condition.
The most common medications used to treat high blood pressure include diuretics, which cause the kidneys to excrete more sodium and water, reducing fluid volume throughout the body and widening blood vessels.
Doctors may also use ACE inhibitors, which block the production of the hormone angiotensin II, a compound in the blood that causes blood vessels to narrow and increases blood pressure.
Young female medical worker measuring blood pressure of older black man using cuff
Celebrities have taken to mindfulness meditation practices to deal with stress.
Deep breathing is a key principle of mindfulness, or the practice of being present with one’s emotions without reacting to them.
It often incorporates simple yoga as well as mindfulness meditation and body scanning, a technique in which a person pays attention to their body and sensations in a gradual sequence from head to toe.
The term ‘mindfulness’ has become a catch-all in certain circles for any activity that promotes self-improvement.
A host of celebrities have become advocates of mindful breathing and meditation, including Oprah Winfrey, singer Katy Perry, and musician Paul McCartney.
The practice of mindfulness is on the rise, particularly in the US, with some studies estimating that 5.7 million Americans have tried it at least once.
The real number could be much higher. Forty percent of Americans meditate at least weekly, according to to Pew Research.
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