Breathing we do it all day and through the night, unconsciously and automatically. In this article you will learn how special breathing exercises can affect your blood pressure and why 4711 isnt just a perfume.

In general, we dont need to think about breathing the body does it on its own to supply oxygen to all the organs. A normal rate is about 1215 breaths per minute, which over the course of a day means roughly 17,00021,000 breaths. With each breath we inhale about 500 to 700 ml of the surrounding air. That averages about 8 liters per minute, so over a day we inhale roughly 11,500 liters. These values increase during physical exertion. We usually only become aware of breathing when this function is disturbed and breathing no longer flows easily.

That breathing conscious breathing can also work on a completely different level is something every mother whose child is not born by planned cesarean experiences very clearly. She learns breathing techniques in childbirth preparation that make contractions more bearable and change pain perception. Breathing techniques are now used in many areas. They are, for example, an essential part of yoga and are also used medically in pulmonology and psychosomatics.

Keeping this power of breathing in mind, its easy to believe that blood pressure can also be influenced by breathing techniques.

In a way, this already happens often in everyday life, unfortunately in the wrong direction. Hectic, shallow breathing that only reaches the chest (chest breathing) tends to raise blood pressure. You can counteract this by practicing slowed-down breathing. That means reducing the normal 1215 breaths per minute in other words, breathing more slowly. Prof. Dr. Thomas Löw, professor of psychosomatics and psychotherapy at the University of Regensburg, suggests a simple breathing exercise: 4711. This has nothing to do with the well-known eau de cologne; it refers to the following exercise: inhale for 4 seconds, exhale for 7 seconds, do this for 11 minutes. This breathing exercise reduces stress  and thereby lowers blood pressure.

Help with the exercise: 4-7-11 breathing exercise on Spotify

A study showed that lowering blood pressure through breathing exercises is even possible in patients with hypertension associated with sleep apnea. In the study, participants used a device that guided the breathing rhythm during the training. The rate was at most 10 breaths per minute. Participants did the breathing exercise twice daily for eight weeks (a total of 30 minutes per day). 71% were able to reduce their systolic blood pressure by at least 5 mmHg.

The effect of slowed breathing has been investigated in various studies and its effectiveness in elevated blood pressure has been demonstrated. The effect is particularly impressive with moderately elevated blood pressure and when no other relaxation methods have been used so far. In addition to stress reduction, these breathing exercises also directly affect the sensitivity of baroreflex receptors, which are partly located in the carotid arteries and are involved in blood pressure regulation. The exercises also have positive effects on heart function, which in turn influence blood pressure.

Targeted breathing training using the IMST method can also help lower blood pressure. IMST stands for Inspiratory Muscle Strength Training. It specifically strengthens the muscles used during inhalation. There are various commercially available training devices that increase resistance during inhalation and thus train the muscles.

Advertisement

Breathing Aid Necklace Instant relaxation with focused breathing Breathe with purpose. Reduce stress. Find relief. Benefits Helps you consciously slow your exhale ideal for managing everyday stress Practical & discreet a stainless-steel pendant you can wear anytime, anywhere Promotes inner calm makes it easy to add focused breathing techniques to your daily routine Ready to use no training needed; works even without complex breathing techniques High-quality stainless steel hygienic, durable, and gentle on the skin Order now

So there are different ways to learn and practice slowed breathing. Bottom line: conscious, slow breathing can have a clear effect on blood pressure. Breathing pacers can be used but dont have to be to achieve an effect. These relatively expensive devices are also now hard to find in stores. Inhaling against resistance, as in IMST training, can also help lower blood pressure. However, it has not been as thoroughly researched as the effects of conscious, slowed breathing. IMST devices are relatively inexpensive. Make sure the device increases resistance when inhaling, not when exhaling.

Related articles:

• Shinrin Yoku - Forest bathing for blood pressure
• Blood Pressure and Relaxation
• High Blood Pressure and Sex
• Blood Pressure and Stress
• Blood pressure and mental health