A Quick Way to Lower Blood Pressure
Hypertension is a complex condition that requires a holistic approach. However, during moments of acute stress, breathing exercises can offer quick relief.
Just as pregnant women use breathing techniques to manage stress during labor, breathing exercises can help reduce stress and lower blood pressure.
Recent research highlights cyclic sighing as a particularly effective method. This technique activates the parasympathetic nervous system—the part of our autonomic system responsible for “rest and digest.” It helps reduce anxiety, calm the body, and lower both heart rate and blood pressure.
In fact, cyclic sighing has been found to be more effective at inducing relaxation than meditation or other common breathing practices.
How to do it:
Cyclic sighing involves a double inhale (a deep breath followed by a short second inhale), then a long, slow exhale. This mimics a natural sigh—our body’s built-in mechanism for quickly releasing tension and regulating stress.
References:
- American Heart Association. (2024). Managing stress to control high blood pressure.
- Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell reports. Medicine, 4(1), 100895.
- Corliss, J. (2023). Breathing exercises to lower your blood pressure. Harvard Health.
