Hypertension is the most common of all chronic conditions in adults. Most of the adults are affected with a higher blood pressure followed by an increased risk of heart attacks.
It is a condition where the force with which the blood runs in the veins is very high ranging to 130mm Hg. A mostly inactive lifestyle is blamed to be the factor behind the increase in blood pressure and causing hypertension.
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What Are The Techniques To Lower Blood Presure?
Maintaining an active lifestyle by performing light exercises to maintain the bodyweight with restricted intake of certain food and beverages like alcohol and food with excessive salt in it will help in controlling the condition of hypertension.
People affected with high blood pressure are not advised to do high-intensity workouts as they can bring dangerous effects on those people.
Rather breathing exercises have received a positive response in lowering the high blood pressure and thus lowering the risk of heart attacks, and strokes.
In a study conducted in June by the American Heart Association, it is analyzed that the High –Resistance Inspiratory Muscle Strength Training (IMST) proves more beneficial than any other medications in lowering high blood pressure which has taken the shape of a silent killer in the U.S. IMST is a compilation of a number of breathing exercise with high resistance to improve the function of the breathing muscles. A number of experiments were conducted to get the report of the improvement among patients with high blood pressure. The reports were that several patients who performed inspiratory muscle strength training with high resistance with approximately 30 inhalations per day were found to be able to control their high blood pressure than the people who performed breathing exercises with low resistance. The high resistance breathing exercises also proved to improve the functioning of the large artery along with controlling hypertension.
Inspiratory Muscle Strength Training is also a time-saving breathing exercise without any equipment. It can be performed anywhere maintaining the regularity of thirty breaths per day for six days a week. This exercise also helps in removing the stiffness in the muscles around the artery which develops with age. This exercise has successfully proved to control the systolic blood pressure of more than 120 mm Hg and bring it to normal count.
The autonomic system controlling the voluntary actions in our body is categorized into two sections. One is the Sympathetic nervous system and the other one is the Parasympathetic nervous system. The sympathetic nervous system is activated when there is any kind of reflex action needed or any excitement or stress. The activation of this stem causes the blood vessels to contract followed by an increased heart rate. Activation of this system often can be harmful to the body as this is responsible for the stiffness in the arteries. The parasympathetic nervous system on the other hand is activated when the body is relaxed. The breathing process is slower followed by the decrease in heart rate. By performing the breathing exercises one activates the parasympathetic nervous system which helps in dilating the blood vessels and lowering the increased pressure of blood flow in veins. Other than the ISMT, some other breathing exercises also prove to be beneficial for patients with hypertension.
30 Second Breathing Exercise
This exercise is performed by taking six deep breaths within a period of thirty seconds. This exercise helps in calming the blood vessels and reduces the risk of cardiovascular diseases. There are no limitations for the number of repetitions but the pattern of six deep breaths in thirty seconds is to be followed.
Equal Breathing Exercise
This pattern of breathing focuses on the timing of inhalation and exhaling which helps in relaxing the mind and the body. This exercise has to be performed by inhaling through the nose to a count of four. After a brief pause, the air is to be released with a count of four. This pattern balances the process of inhaling and exhaling. It can be performed as many times as wanted.
Diaphragmatic Breathing
In this pattern, the person breaths through the diaphragm by lying flat on the back and the hands put on the ribcage and on the chest. The breath is inhaled through the nose while exhaled through the mouth. This pattern relaxes the diaphragm muscles and improves their functioning.
Conclusion:
Breathing exercises are beneficial for the overall system of a person but it particularly helps in improving the functions of respiratory organs thus relaxing dilating the blood vessels and lowering the high blood pressure and the risk of heart attacks.
