Deep Breathing to Lower Blood Pressure

A new breathing device called Resperate is being marketed to slow your breathing rate, stimulate your parasympathetic nervous system and ultimately lower your blood pressure. The device sells for $330 and has been discussed in numerous health letters the last few weeks including the Harvard Health Newsletter.

The sympathetic nervous system controls involuntary functions such as breathing, digestion, heart rate. The parasympathetic division of it can slow your heart rate, dilate blood vessels and ultimately lower your blood pressure. The Resperate device uses sensors on your chest connected to a belt device to create a slow melody for you to listen to and breathe to. You synchronize your breathing to the melody slowing your breathing with prolonged exhalations. The slow breathing stimulates your parasympathetic nervous system slowing your heart rate, dilating blood vessels and lowering your blood pressure.

The device is used four times per week for 10-15 minutes sessions and should lower your diastolic and systolic blood pressure over a few weeks. How much and for how long does the effect work is currently unknown.

Medicare does not yet cover the cost of the device but some private insurers do.  After reading about slow breathing lowering blood pressure I looked for information on breathing techniques to lower your blood pressure without requiring a breathing machine. A website offered several options:

Thirty Second Method: Sit in a quiet place and relax. Set a timer for thirty seconds and begin. Take six slow deep breaths through your nose and exhale slowly through your mouth during the 30 second period. Repeat the process as often as you can. This method studied with 20,000 Japanese adults lowered BP.

Equal Breath Length Method: Begin by sitting or lying down in a quiet area and close your eyes. Inhale through your nose counting to 4. Pause and feel the air in your lungs. Exhale thorough your mouth to the count of four. Feel the emptiness of your lungs. Repeat as often as you can

4-7-8 Breathing Technique: Sit in a quiet place. Place the tip of your tongue behind your teeth. Inhale through your nose slowly counting to four. Hold this breath for a count of seven. Exhale through your mouth to a count of eight making a gentle whooshing sound. Repeat four times per session

Diaphragmatic Breathing: Lie flat on your back. Place a pillow under your neck and bend your knees up. Place one hand on your chest and one under your rib cage (diaphragm). Inhale slowly through your nose and watch the hand placed under your rib cage rise while the hand on your chest remains still. Exhale through your pursed lips while watching the hand under your rib cage descend and the hand on your chest remaining still. Repeat the process several times.

Give these relaxation techniques and slow breathing techniques an opportunity to relieve your stress and lower your BP and heart rate. In a previous post I discussed tea both green and regular tea lowering blood pressure. Try a cup after the breathing exercises for further relaxation. If tea isn’t your drink, then consider unsalted tomato juice, beet juice, prune juice, pomegranate juice or skim milk. These drinks all had a similar blood pressure lowering effect.