Breathing Exercise Lower Blood Pressure: Even just 5 minutes of breathing training per day can lower blood pressure just as well as medication and exercise over the course of a few weeks – according to a study from June 2021. So train your respiratory muscles and experience not only healthier blood pressure but also other health benefits.
Breathing training for high blood pressure is as effective as medication Medicines are usually available for high blood pressure – and these often have side effects. Instead, how about a 5-minute training session a day with no side effects?
Breathing Exercise Lower Blood Pressure
If you only train your respiratory muscles for 5 minutes a day, then this approach lowers your blood pressure – just as or even better than endurance training and better than medication, according to a study by the University of Colorado Boulder, which was published in June 2021 Journal of the American Heart Association appeared.
This is what is known as inspiratory muscle strength training (IMST for Inspiratory Muscle Strength Training ), with which one of the most common causes of death of our time (cardiovascular diseases) could be prevented.
Breathing Training is Done in 5 minutes!
Daniel Craighead, Professor of Integrative Physiology explains: “Of course there are many methods of how you can keep your cardiovascular health stable as you get older (note: ZDG reaction: he certainly thinks of exercise and a change in diet. However, these are not infrequently time-consuming, require a lot of discipline, and are often expensive, so that many people fail. But IMST is done in five minutes and can even be done comfortably while watching TV. “
Breathing Training Strengthens Breathing Muscles:
IMST was developed in the 1980s, particularly to help patients with severe respiratory diseases. Because with IMST, those affected can strengthen their respiratory muscles and thus alleviate their symptoms. The respiratory muscles include the diaphragm and the intercostal muscles, i.e. the muscles between the ribs that form the chest wall.
At IMST, you breathe into a small device – a respiratory or lung trainer – which, however, offers a resistance that can be imagined as sucking on a hose that simultaneously sucks back in different (adjustable) strengths.
6 Weeks of Breathing Training as Effective as Antihypertensive:
Originally, if you suffer from respiratory diseases, you should train for half an hour a day with little resistance. In recent years, however, Professor Craighead and colleagues have checked whether there are also more time-saving variants, around 30 inhalations/breaths (corresponds to around 5 minutes) per day with strong resistance on six days a week, to improve cardiovascular health and cognitive health and could also lead to sporting achievements.
The current study included 36 adults (50-79 years of age) with elevated blood pressure (their systolic blood pressure was higher than 120 mmHg). Half completed the breathing training described for 6 weeks (IMST with high resistance; 65 to 75 percent of maximum suction force), the other half served as a placebo group and did the training with very low resistance (15 percent inhalation resistance).
At the end of the examination, the systolic blood pressure in the IMST group had dropped by an average of 9 mmHg, a result that even some blood pressure medication cannot surpass. If you wanted to achieve this goal with z. B. To achieve walking, you would have to train for 30 minutes 5 days a week.
It was also particularly impressive that the positive changes in blood pressure persisted for a period of another 6 weeks after the 6-week training, even though the study participants no longer practiced IMST at all during this time. “Not only is breathing training less time-consuming than traditional exercise programs, but its positive effects also seem to last longer,” said Professor Craighead.
This is How Breathing Training lowers Blood Pressure:
Breathing training presumably lowers blood pressure in particular by significantly increasing the level of nitric oxide in the blood. Nitric oxide is a substance that can be made by the cells of the blood vessel walls and relaxes the arteries. This promotes blood circulation and prevents deposits on the blood vessel walls. As a result, the IMST group showed a 45 percent improvement in vascular function (endothelial function), which means that the arteries can expand and constrict quickly and easily as required.
Since the nitric oxide level always falls with age, you can take other measures to ensure a higher nitric oxide level, such as drinking a glass of beetroot juice every day and eating a lot of green leafy vegetables. A dietary supplement with the amino acid L-arginine is also considered to increase nitrogen monoxide and thus promote blood circulation, lower blood pressure and increase performance. L-arginine is also often used to increase potency, precisely because of its effect on blood circulation and performance.
After the breathing training, the participants’ inflammation values and also the values for oxidative stress decreased. If these values are increased, an increased risk of heart attack must be expected.
Breathing Training for Menopausal Women:
Breathing training can also be a good thing for menopausal women. It is known from previous studies that these women cannot achieve such good results in terms of vascular health through endurance training as men, for example, especially not if they do not take any estrogen preparations.
However, her blood vessels responded to the breathing training without any problems. “So if endurance training does not improve your cardiovascular values, try other measures that can achieve the desired goal,” advises Professor Craighead, referring to the IMST.
Breathing Training for Athletes Too:
If you are one of the runners, then you may be able to achieve your sporting goals faster with IMST. “When you run a marathon, your breathing muscles get tired over time, requiring more blood to be drawn from the skeletal muscles. But that, in turn, leads to fatigue in your legs, ”explains Professor Craighead, who uses IMST breathing training for his own marathon training. “If you now strengthen your respiratory muscles, however, the described effect will not take place longer and your legs will not get tired!”
Breathing Training for Covid-19 Patients:
The stronger the respiratory muscles, the stronger and more efficient the lungs are. If you do respiratory training regularly, you will become more resilient and less likely to develop respiratory infections. And even if you have already had an infection and your lungs have been weakened as a result, you can bring your lungs back into shape with the IMST – of course in consultation with your doctor!
A study from April 2021 is even available which shows that the lung functions of Covid-19 patients who were previously invasively ventilated improved so well after leaving the intensive care unit thanks to a two-week breathing training session that the researchers wrote: “The IMT – Respiratory training should support the Covid-19 therapy concept, especially for former intensive care patients. ”(In this study, the IMT Threshold respiratory trainer was used).