Breathing we do it all day and through the night, automatically and without thinking. In this article youll learn how specific breathing exercises can affect your blood pressure and why 4711 isnt just a perfume.

In general we dont have to worry 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 adds up to roughly 17,00021,000 breaths per day. With each breath we inhale about 500700 ml of surrounding air. Thats roughly 8 liters per minute on average, or about 11,500 liters per day. These values rise under physical strain. We usually only become aware of breathing when its disturbed and doesnt flow easily anymore.

Every mother whose child wasnt born by planned Csection can vividly attest that conscious breathing can work on a very different level. In childbirth classes she learns breathing techniques that make contractions more bearable and change the perception of pain. Breathing techniques are now used in many areas: theyre an essential part of yoga and are applied medically, for example in pulmonology and psychosomatics.

Given the power of breathing, its not hard to believe that blood pressure can also be influenced by breathing techniques.

In a way this already happens in everyday life, unfortunately often in the wrong direction. Hasty, shallow breathing that only fills the chest (chest breathing) tends to raise blood pressure. You can counteract this by practising slower, calmer 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, recommends a simple breathing exercise: 4711. This has nothing to do with the wellknown perfume and refers to the following exercise: inhale for 4 seconds, exhale for 7 seconds, repeat for 11 minutes. This exercise reduces stress and thereby lowers the blood pressure.

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

A study showed that lowering blood pressure through breathing exercises is even possible in patients who suffer from hypertension in combination with sleep apnea. In the study, participants used a device that set the breathing rhythm during the exercise. This was at a maximum of 10 breaths per minute. Participants did the breathing exercise twice daily for eight weeks (a total of 30 minutes per day). Seventy-one percent were able to lower their systolic blood pressure by at least 5 mmHg.

The effect of slower breathing has been studied in various trials and its effectiveness for elevated blood pressure has been demonstrated. The effect is particularly striking with mildly elevated blood pressure and when no other relaxation methods have been used so far. In addition to reducing stress, these breathing exercises directly affect the sensitivity of baroreceptor reflexes, which are located, among other places, in the carotid arteries and are involved in blood pressure regulation. The exercises also have a positive effect on heart function, which in turn influences 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 for inhalation. There are various commercially available training devices that increase the resistance during inhalation and thereby 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 several ways to learn and practise slower breathing. Overall, conscious, slow breathing can have a noticeable effect on blood pressure. Socalled breathing pacers can be used but arent necessary to achieve an effect. These relatively expensive devices are also hard to find in stores nowadays. Inhaling against resistance, as with IMST training, can also help lower blood pressure. However, it hasnt been researched as extensively as the effects of conscious slow breathing. IMST devices are fairly inexpensive, but make sure the device increases resistance on inhalation, not on exhalation.

Related articles:

• Shinrin Yoku - Forest bathing for blood pressure
• Blood pressure and stress
• Blood Pressure and Relaxation
• Exercise for High Blood Pressure
• Blood Donation for High Blood Pressure