High blood pressure has been called the "silent killer" because it rarely shows symptoms. Hypertension affects one in three adults in the United States and affects billions more people worldwide. Left untreated, high blood pressure can damage your body's arteries and increase your risk of stroke, heart attack, kidney failure, and heart failure. But you can reverse these risks.
What is high blood pressure?
Elevated blood pressure is defined as resting systolic blood pressure above 120 but diastolic blood pressure below 80. Hypertension in adults is defined as resting blood pressure above 130/80. However, women tended to have readings about 5 percentage points lower. Blood pressure averages also vary by age group. Hypertension Stage 1: Between 130/80 and 140/90, Hypertension Stage 2: Above 140/90. Call your doctor immediately if your blood pressure exceeds 180 systolic or 120 diastolic. This blood pressure range is a hypertensive risk phenomenon and can lead to death.
How to lower blood pressure quickly?
"Lifestyle changes" mean that you need to change your entire life to lower your blood pressure, but even small changes can go a long way, and you can gradually make bigger changes over time. change. So how can we lower blood pressure in a short period? Studies have shown that a training regimen called high-resistance inspiratory muscle strength training (IMST) improves blood pressure, endothelial function, and arterial stiffness in middle-aged and older adults. They found that training the respiratory muscles for just 5 minutes a day lowered blood pressure and improved other markers of vascular health as much as aerobic exercise or taking medication.
When you measure the reading with a home blood pressure monitor and find that the value is suddenly high, don’t panic. You can take a deep breath and adjust the measurement again. If the value does not change, you should pay attention.
Use your breath to overcome stress and anxiety
Breathing exercises not only improve blood vessel health but can also help conditions such as chronic stress. Studies have linked stress to a variety of health problems, including high blood pressure, immune system suppression, and an increased risk of anxiety and depression. One of the better ways to combat stress is to breathe deeply, which better exchanges incoming oxygen with outgoing carbon dioxide. In turn, this slows the heart rate and stabilizes blood pressure.
30-second breathing exercise
Taking six deep breaths in 30 seconds can significantly lower blood pressure. This 30-second breathing exercise is an easy way to help manage stress and promote relaxation. First, find a quiet place where you can lie down comfortably. Then, set a timer for 30 seconds, close your eyes and take six deep breaths, then slowly inhale through your nose and exhale through your mouth. Take about five seconds for each breath. Do this exercise at least once a day. During this process, try to keep your spine as straight as possible so you can breathe comfortably without straining.
Diaphragmatic breathing
Diaphragmatic breathing is another popular blood pressure breathing exercise. Practicing diaphragmatic breathing can help you breathe more efficiently so you can take in more oxygen to feed your body. It also stabilizes blood circulation, which improves blood pressure.
Diaphragmatic breathing: Start by lying flat on your back with your knees bent and a pillow supporting your neck so it's even with the rest of your spine. Place one hand in front of your chest and the other directly below your ribcage to help you monitor your breathing. Then, slowly inhale through your nose, imagining your belly filling with air. The hand below the rib cage should be raised while the hand on the chest remains still to ensure the proper expansion of the diaphragm. Next, exhale slowly through your mouth. The hands under the ribs should be lowered gently. Finally repeat this process three or four times, for five to ten minutes each time.
Sama Vritti - Equal Breathing
In general, equal breathing refers to focusing on maintaining consistent breathing. This exercise is designed to clear your mind and balance your body. This is a calming breathing technique that reduces stress and slows the heart rate, helping to stabilize blood pressure. You can do this exercise anytime, anywhere. It's especially effective at helping you wind down before bed, since insomnia, sleep apnea, and sleep deprivation can lead to high blood pressure.
Sama Vritti is very easy and only takes a few minutes. First, rest in a quiet space where you feel comfortable. Close your eyes and relax your whole body. Inhale slowly through your nose while counting to four silently. Then, hold your breath for a count of four and exhale through your mouth for a count of four. Without breathing, count to four more before starting again. Finally, repeat this breathing cycle two to six times a day. If you are having trouble breathing, reduce the count to 2 or 3 seconds until it feels more manageable. The key is to maintain equal proportions. After taking a deep breath and letting the air fill your belly, there should be almost no room in your chest. As you become more proficient in the Sama Vritti breathing method, you can repeat this exercise but do not exceed 10 minutes.