High blood pressure is the most common chronic condition among older adults. Known as the silent killer due to lack of visible symptoms, this condition has no quick cure, but can be managed with active lifestyle changes. Here’s how older adults can manage hypertension with breathing exercises at home.

What You Should Know:

How to lower BP with breathing exercises
3 breathing exercises to lower BP and risk of heart attack
What is high‐resistance inspiratory muscle strength training

How To Lower BP With Breathing Exercises

Intense workouts can fluctuate the blood-pressure levels in patients with hypertension to dangerous levels. Thus, aerobic exercises are suggested as a measured way to workout for high blood pressure patients. But, if you do not have the time to indulge in those too, you can also lower your blood pressure with breathing exercises. Slow and deep breathing techniques promote consistent blood flow and heart health at a cellular level. They activate the body’s parasympathetic nervous system, which manages heart rate and dilates blood vessels, reducing the overall blood pressure. Breathing exercises also help to manage stress, which is a major deterrent in blood pressure management.

3 Breathing Exercises To Lower BP & Risk Of Heart Attack

1. Equal Breathing Technique

Shut your eyes and concentrate on your breathing pattern.
Inhale through your nose as you slow count from zero to four.
Exhale for the same four-second count.
Repeat the process several times

2. Diaphragmatic Breathing

Diaphragmatic breathing technique_Activ Living

Lie down in the supine position with a pillow under your head and knees.
Put one hand above the belly button and the other on the chest.
Inhale through your nose and observe your abdomen rising as you fill your lungs with air. Exhale through your mouth and try to engage your abdomen muscles as you empty all the air out of your belly.

3. 30-seconds Breathing Technique

Find a quiet place to sit.
Sit with your back straight.
Set a timer for 30 seconds and take six deep breaths during that time.
Repeat several times.

What Is High‐Resistance Inspiratory Muscle Strength Training (IMST)?

Recent studies have suggested that high-resistance inspiratory muscle strength training can be an effective way to control blood-pressure and heart attack rates in elder patients. IMST is a novel form of resistance training that strengthens your breathing muscles using a special device that is built-in with a respiratory and expiratory valve. Scientists have suggested that IMST offers therapeutic benefits for your lungs and elderly patients who did 30 minutes of ISMT each day reported a 45% improvement in their vascular relaxation and contraction. These results are similar to the benefits of two hours of aerobic exercises daily. Thus, IMST is a time efficient way to lower blood pressure and heart attack rates in older adults. Yet, this does not mean that it can be a replacement for aerobic exercises.

Breathing exercises are a great way to manage blood pressure and heart attack rates in older adults but please consult your doctor before introducing any changes to your physical routine.

Aditya Birla Health Insurance’s Activ Health Platinum Essential plan provides Day 1 cover for chronic illnesses like Asthma, High Blood Pressure, High Cholesterol and Diabetes. You can also get access to an expert Health coach for guidance on nutritional, fitness, mental health and more. For more tips on health and wellness check out the Fitness and Lifestyle sections of the Activ Living Blog.