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By: Aashay Edwin Maghi (CPT)
Controlled breathing activates your parasympathetic nervous system, helping your heart relax and blood vessels widen. Regular practice can lower both systolic and diastolic readings over time.
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Lie or sit comfortably, place one hand on your belly, breathe deeply so your stomach rises, then exhale slowly. Doing this for five minutes daily reduces stress and lowers pressure.
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Inhale quietly through your nose for 4 seconds, hold for 7, and exhale forcefully for 8 through your mouth. This resets your nervous system and calms your heart rate within minutes.
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Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. Repeating this square pattern for a few minutes improves focus and gently lowers blood pressure.
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Use your thumb and ring finger to alternate blocking each nostril: inhale left (4s), hold (4s), exhale right (4s), then reverse. This balances your nervous system and aids blood‑pressure control.
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Inhale slowly through your nose for 2 seconds, then exhale through pursed lips for 4 seconds. Helps remove trapped air from your lungs and gently reduces blood pressure.
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Inhale for 4 counts, exhale for 4 counts; keep length equal. Consistent rhythm promotes relaxation and can lower both systolic and diastolic readings.
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Inhale deeply through your nose, then open your mouth wide, stick out your tongue, and exhale forcefully. Releases tension in the chest and face, triggering a calming reflex that can reduce pressure.
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Breathe at 5–6 cycles per minute: inhale for 5 seconds, exhale for 5 seconds. This pace maximizes heart rate variability and encourages blood‑pressure reduction.
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Start with 5 minutes daily, morning or evening and build up to 15 minutes. Track your readings; share progress with your doctor to see real improvements.
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