High blood pressure is the most common of all chronic diseases in adults. Most adults have high blood pressure followed by an increased risk of heart attacks.
It is a condition where the force with which the blood flows in the veins is very high, reaching up to 130 mm Hg. A mostly inactive lifestyle is blamed as the factor responsible for the rise in blood pressure and the development of high blood pressure.
What techniques are there to lower blood pressure?
Maintaining an active lifestyle through light weight maintenance exercises with restricted intake of certain foods and beverages, such as alcohol and foods with excessive salt content, will help control high blood pressure.
High-intensity exercise is not recommended for people with high blood pressure as it can have dangerous effects on them.
Rather, breathing exercises have found a positive response in lowering high blood pressure and thus lowering the risk of heart attacks and strokes.
A study conducted in June by the American Heart Association analyzed that High-Resistance Inspiratory Muscle Strength Training (IMST) was more effective than any other drug that has taken the form of a silent killer in the United States at lowering high blood pressure have US IMST is a compilation of a series of high resistance breathing exercises designed to improve the functioning of the respiratory muscles. A series of experiments were conducted to obtain the report of improvement in patients with hypertension. According to the reports, several patients who performed high-resistance inspiratory muscular strength training with about 30 inhalations per day were able to control their high blood pressure than those who performed low-resistance breathing exercises. The high resistance breathing exercises also improved the function of the great artery and controlled high blood pressure.
The inspiratory muscle strength training is also a time-saving breathing exercise without equipment. It can be done anywhere, maintaining the regularity of thirty breaths a day for six days a week. This exercise also helps remove the stiffness in the muscles around the artery that develops with age. This exercise has been shown to be effective in controlling systolic blood pressure greater than 120 mm Hg and bringing it back to normal.
The autonomous system that controls voluntary actions in our body is divided into two sections. One is the sympathetic nervous system and the other is the parasympathetic nervous system. The sympathetic nervous system is activated when any type of reflex action is required, excitation or stress. Activation of this shaft causes the blood vessels to contract, followed by an increased heart rate. Activating this system can often be harmful to the body as it is responsible for the stiffness of the arteries. The parasympathetic nervous system, on the other hand, is activated when the body is relaxed. The breathing process becomes slower, followed by a decrease in heart rate. The breathing exercises activate the parasympathetic nervous system, which helps to expand the blood vessels and reduce the increased pressure of the blood flow in the veins. In addition to ISMT, several other breathing exercises are also found to be beneficial for patients with high blood pressure.
30 seconds breathing exercise
This exercise is performed by taking six deep breaths within thirty seconds. This exercise helps in calming the blood vessels and reduces the risk of Cardiovascular diseases. There is no limit to the number of repetitions, but the pattern of six deep breaths in thirty seconds should be followed.
Same breathing exercise
This breathing pattern focuses on when to inhale and exhale, which helps relax the mind and body. This exercise must be done by inhaling through your nose to the count of four. After a short pause, the air should be deflated with a count of four. This pattern balances the process of inhaling and exhaling. It can be carried out as often as you like.
In this pattern, the person breathes through the diaphragm by lying flat on their back with their hands on their rib cage and chest. Breath is inhaled through the nose and exhaled through the mouth. This pattern relaxes the diaphragm muscles and improves their function.
Breathing exercises are beneficial for the overall human system, but in particular they help improve the functioning of the respiratory system by relaxing the widening of blood vessels and lowering high blood pressure and the risk of heart attacks.
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