- New research suggests that some breathing exercises can lower blood pressure in as little as five minutes a day.
- Devices that train the respiratory muscles have been found to be as effective as medication and weight loss.
- Breathing exercises can produce immediate results, but they don’t replace other healthy habits, researchers say.
New research suggests that taking as little as 30 deep breaths a day with a special device can treat or prevent high blood pressure as effectively as medication or weight loss.
Five minutes of breathing training can lower blood pressure and improve heart health, benefiting people of all ages and lifestyles, according to a study published Sept. 15 in the Journal of Applied Physiology. .
Researchers at the University of Colorado Boulder and the University of Arizona tested a total of 128 healthy adults between the ages of 18 and 82, doing breathing exercises for six weeks.
Participants used an inhaler-like handheld device for approximately 5-10 minutes a day and took 30 deep breaths as the machine provided resistance.
Within two weeks, researchers began noticing improvements in the participants’ blood pressure, with the only side effects being mild, transient muscle pain or lightheadedness. Systolic blood pressure decreased by an average of 9 mmHg by the end of the study.
The results are as effective as drugs, perhaps even more effective than lifestyle changes such as reducing salt intake and weight, and may continue to improve over time.
“People can expect pretty quick results,” he told Insider.
The researchers were also surprised to find that the training seemed to benefit young, healthy participants as well as those who needed to lower their blood pressure.
“What’s really exciting about this is that it helps a wide range of adults. Those with unhealthy levels of blood pressure can benefit from adding this to their routine now,” Craighead said. , someone can start in their 30s and continue it for years to slow or prevent high blood pressure.
Resistance breathing may be a shortcut to health benefits, but it won’t replace exercise
Medical interest in respiratory exercise is not new. Slow, deep breathing has been associated with benefits such as stress relief, better sleep, healthier blood pressure, and improved mental health.
But just like lifting heavy weights improves strength, doing breathing strength training can get you more in a much shorter amount of time, says Craighead.
And unlike other treatments for high blood pressure, such as medication or conventional exercise, the effects of breathing exercise training may persist even after participants stop treatment, he added.
The study found that when participants tried training for 6 weeks, stopped it for 6 weeks, and then retested, their blood pressure remained nearly as low as immediately after the training period. Craighead said the research team is now investigating whether shorter “maintenance doses” of training can help you get even more benefits with minimal time and effort.
They’re also working on ways to help more people benefit from the technology. A simpler version is now commercially available, and researchers are working on an app to train people to use it effectively.
Still, it doesn’t replace other healthy habits. According to Craighead, regular exercise and good nutrition are key to maintaining muscle mass, keeping cholesterol low, and preventing chronic disease long-term.
“People shouldn’t quit other forms of exercise because it’s not a silver bullet for overall cardiovascular health,” he said.
