Breathwork can have a significant impact on blood pressure:
- Immediate effects: Low (gentle), Slow and deep (into the belly) breathing can lower blood pressure.
- Parasympathetic activation: Certain techniques activate the “rest and digest” system, promoting vasodilation.
- Stress reduction: By lowering stress levels, breathwork can help reduce stress-related hypertension.
- Heart rate regulation: Slowing the heart rate through breathing can lower blood pressure. Regular breathing patterns may help regulate cardiovascular rhythms.
- Baroreceptor sensitivity: Some practices may improve the body’s natural blood pressure regulation.
- Nitric oxide production: Deep breathing may increase nitric oxide, a vasodilator.
- Oxygen efficiency: Improved oxygenation can support overall cardiovascular health.
Consistent practice may lead to sustained blood pressure improvements. It’s important to note that breathwork should complement, not replace, treatment for hypertension. Your body is wise and will speak to you if you listen.
Consider the following breath styles to explore what works for you.
Buteyko Reduced Breathing
- Gentle breath Reduction increases CO2 tolerance
- CO2 is a natural vasodilator
- Can lead to sustained vessel dilation over time
Coherent Breathing (5-6 breaths per minute)
- Synchronizes heart rate variability
- Promotes balanced autonomic function
- Supports healthy vessel tone
Extended Exhale
- Longer exhales activate parasympathetic nervous system
- Promotes nitric oxide production
- Helps reduce blood pressure through vessel relaxation