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Quickly Lower Blood Pressure with Advanced Breathing Exercises

Updated on August 19, 2013

One method to quickly lower blood pressure is with abdominal deep breathing. This method is the first step toward controlling your blood pressure in an easy and natural way that you can use anytime, anywhere and that doesn’t require any special equipment.

Once you're comfortable with abdominal deep breathing and are having success with it, you're ready to move on to more advanced breathing methods. There are a couple you can try that are very effective in controlling high blood pressure. These methods are the 4-7-8 method and the roll breathing method.

Quickly Lower Blood Pressure with Deep Breathing Exercises

Learn to lower your blood pressure quickly with quick and easy deep breathing exercises.
Learn to lower your blood pressure quickly with quick and easy deep breathing exercises. | Source

Advanced Breathing Method #1: 4-7-8 Breathing Method

The 4-7-8 method is the next natural step for you to take in using breathing exercises to control your high blood pressure because this method builds on abdominal breathing. You can do this simple exercise either sitting or lying down as long as you are in a comfortable position that helps you to relax.

Begin as you do in abdominal breathing by putting one hand on your chest and one on your abdomen. Slowly and deeply breathe in to a count of four. Hold this breath for a count of seven and then gently exhale to a count of eight.

Remember to relax as you do this exercise, breathing in and out very gently but completely. When you breathe in, take in as much oxygen as your lungs can hold. When you breathe out, make sure you completely empty your lungs. Don’t struggle while doing this exercise. The key is to relax. After using this exercise for a short while, you'll soon get the hang of it. It will become completely natural and work its magic to relax you.

Repeat this complete 4-7-8 cycle three to seven times for complete relaxation.

Advanced Breathing Method #2: Roll Breathing

Roll breathing is the second advanced breathing method you can use to lower blood pressure quickly. This method takes longer and is a two-step process but is more effective when it comes to controlling blood pressure and is still quite easy.

First, get comfortable. While you're learning, it's best to lie on your back and bend your knees. Just as in abdominal breathing, put one hand on your abdomen and one on your chest.

Slowly take a deep breath in through your nose and fill the lower part of your lungs. You should feel your hand on your abdomen rise but your hand on your chest should stay still. This is teaching you to fill the lower part of your lungs first. Do this eight to ten times breathing in through your nose and exhaling through your mouth.

For the second part of roll breathing, again, breathe in through your nose and fill the lower part of your lungs but continue breathing in until your fill the upper part of your lungs and feel the hand on your chest rise also.

When your lungs are filled completely, slowly breathe out through your mouth emptying the upper part of your lungs empty first. Then, empty your lower lungs. If done properly, the hand on your chest should fall first, then the hand on your abdomen. Your abdomen and chest should make movements like a wave.

This deep breathing exercise takes a little more practice but is well worth it. Learning to breathe like this takes concentration, which takes your attention away from your stress, relaxing you along with the deep breathing. Practice this breathing method one to two times daily until you can easily do it whenever you feel stressed. After you get the hang of this exercise, you'll be able to do it anywhere in any position.

Make Breathing Exercises Part of Your Blood Pressure Treatment

While breathing exercises are slightly awkward when first learning them, they are an important part of controlling and lowering your blood pressure. By mastering these exercises, you'll learn to lower your blood pressure quickly anytime you find yourself in a stressful situation.

These exercises work because as you consciously slow down your breathing, you're sending a message to your brain to calm down and relax.(1) Your brain then sends the same message to your body which lowers your blood pressure. Learn these methods and you'll have an easy way to quickly lower blood pressure without medication.


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    • DREAM ON profile image

      DREAM ON 6 years ago

      It is sad how the simple things we do every day that can make our life better are not done properly.Great advice.