- One type of breathing training can lower blood pressure in just five minutes a day, new research suggests.
- A device that trains respiratory muscles was found to be as effective as medication and weight loss.
- Breath training can have quick results, but it’s not a replacement for other healthy habits, a researcher says.
Just 30 deep breaths a day from a special device could treat or prevent high blood pressure as effectively as medication and weight loss, new research suggests.
A five-minute breathing exercise helps lower blood pressure and improve heart health, which could benefit people of all ages and lifestyles, according to a study published September 15 in the journal Journal of Applied Physiology.
Researchers from the University of Colorado Boulder and the University of Arizona tested a total of 128 healthy adults, ages 18 to 82, who performed breathing exercises for six weeks.
The participants used a handheld device, similar to an inhaler, for five to 10 minutes a day, taking 30 deep breaths while the machine offered resistance, so the respiratory muscles had to work harder to inhale.
Within two weeks, researchers began noticing improvements in participants’ blood pressure, with only mild temporary muscle pain or dizziness as side effects. At the end of the trial, they saw an average reduction of 9 mmHg in systolic blood pressure.
The results are as effective as medication, possibly more effective than lifestyle changes such as reducing sodium or lose weight, and it may continue to improve over time, according to Daniel Craighead, the study’s lead author and a research assistant professor at the University of Colorado Boulder.
“People can expect pretty quick results,” he told Insider. “We would hope that if it lasted longer, the blood pressure would drop even more.”
The researchers were also surprised to find that the training seemed to benefit not only people who needed to lower their blood pressure, but also young, healthy participants.
“What’s really exciting about this is that it’s useful for a wide range of adults. People with blood pressure at an unhealthy level could benefit from adding this to their routine now,” Craighead said. “But someone could start in their 30s and keep it up for years to help delay or prevent high blood pressure.”
Resisted breathing might be a shortcut to health benefits, but it’s not a replacement for exercise
Medical interest in breathing exercise is not new. Slow, deep breathing is associated with benefits such as stress relief, better sleep, healthier blood pressure, and better mental health.
But breathing resistance training could allow you to reap more benefits in much less time, similar to how lifting heavy weights can increase strength gainsCraighead said.
And, unlike other treatments for high blood pressure, such as medication or traditional exercise, the benefits of breathing training may last even after participants stop treatment, he added.
The research found that when participants tried training for six weeks, stopped for six weeks, and then took the test again, their blood pressure stayed almost as low as it was right after the training period. Craighead said the research team is now exploring whether a shorter “maintenance dose” of training could help extend the benefits even further, with minimal time and effort.
They are also working on ways to help more people benefit from the technique. Lab tests used a $500 device, but Craighead said a cheaper, simpler version is now commercially available, and researchers are working on an app to train people to use it effectively.
Still, it’s not a replacement for other healthy habits. Regular exercise and good nutrition are important for maintaining muscle mass and keep cholesterol low to prevent long-term chronic disease, according to Craighead.
“It’s not a magic bullet for overall cardiovascular health, so people shouldn’t give up other forms of exercise,” he said.
