Breathing exercises can be very beneficial in lowering blood pressure. With the deep breathing techniques, our brain gets free from tension and stress. In the Yogic language breathing exercise is known as Pranayama.
High blood pressure is such a disease by which crores of people of the world are battling and stress is the biggest reason for this. There is no medicine yet to completely cure blood pressure in the area of allopathy. Yes, it reduces blood pressure for some time.
However, there are some medicines in Ayurveda but when you can cure and reduce the blood pressure without medication, then what can be better than that.
According to the famous yoga guru Baba Ramdev, millions of people of high blood pressure have cured their high blood pressure by yoga and breathing exercises.
Today we bring 7 breathing exercises to lower blood pressure for you by which you can quickly reduce your blood pressure. It is enough to completely cure the blood pressure if one person does these deep breathing exercises.
List Of 7 Breathing Exercises To Lower Blood Pressure
Below are 7 breathing exercises for hypertension. Practice these pranayamas in the same sequence as given below.
Before starting these breathing techniques, keep in mind that you have to practice these exercises very slowly. If you practice them forcefully, it will increase your blood pressure instead of reducing it.
In Bhastrika Pranayam, you have to breathe deeply and then leave the breath out completely. The breathing period should be 4-5 seconds and the duration of exhalation should also be the same.
How to Do
- Sit comfortably in any asana.
- Place your hand on your thigh by holding Gyan mudra or Vayu Mudra.
- Now take a deep breath and then leave it completely. Fill your lungs completely with air while inhaling and empty your lungs completely while exhaling.
- Slowly practice it for 30-40 times without any break.
- If you want to get full benefits from it then you can practice it 100 times.
Generally, many yoga teachers do not recommend Kapalbhati for high blood pressure patients. But you can practice it very slowly without any force.
The ‘Kapal’ means ‘Skull’ and ‘Bhati’ means ‘Shining’. So Kapalbhati Pranayama brings shine in your skull. When practicing it, bring thoughts in your mind that my blood pressure is lowering.
How To Do
- After the Bhastrika Pranayama, take a break of 30 seconds by focusing on your breaths.
- Now throw your breath away from both the nostrils, to do Kapalbhati. When you throw your breath out of your nostrils, then your stomach goes inside itself. You just have to focus on throwing your breath out of your nostrils.
- Since you are practicing it to reduce blood pressure, you have to throw the breath out once in a second.
Anulom Vilom Pranayama
Anulom Vilom Pranayama is one of the best breathing exercises to lower blood pressure. I would like to say that you do not need to practice any of these pranayamas, you just practice Anulom Vilom for 10 to 20 minutes every day. You will begin to see the effect from day one.
Anulom Vilom is also known as Alternate nostril breathing. In this pranayama, you have to only use your right hand.
How To Do
- Take 30-60 seconds break after Kapalbhati.
- Now place the thumb of your right hand on the right nostrils and breathe deeply from the left nostril. Then place the middle finger and ring finger on the left nostril and then leave the breath out from the right nostril. This is one cycle of Anulom Vilom.
- Similarly, practice this for 10-20 minutes. You can take a 1-minute break after a 5 min practice.
Bhramari Breathing Technique
Another best deep breathing exercise to reduce blood pressure. In Bhramari Pranayama you have to make a sound like a bee from your nostrils. Research says that the Bhramari Breathing Technique is one of the best stress relievers and it is also helpful in removing the heart blockages.
How To Do
- Relax your body.
- Now place the index finger of your both hands on the forehead. Place the middle finger, ring finger and little finger on the eyes and place the thumb on your ears.
- Take a deep breath and leave the breath from your nostrils while making a sound like a bee.
- Feel the vibration of the bee sound on your face, stomach and other parts of the body.
- Do this 10-20 times. Take a break whenever you feel tired and then start again.
Omkaar Breathing Exercise
This is the simplest breathing exercise among all the pranayamas. This is known as Udgeeth Pranayama in yogic language. In this pranayama, you have to chant OM.
How To Do
- After Bhramari Pranayama, keep your eyes closed and focus on the third eye (Agya Chakra/Between the eyebrows).
- Take a deep breath and chant OM in a rhythm while leaving the breath out.
- You can practice this pranayama as much as you can. While practicing keep a thought in your mind that your blood pressure is curing. This is known as self-healing.
In this pranayama, you have to take the breath in from your mouth and then keep it in for a few seconds and then leave the breath out with a nostril.
How To Do
- Make your face smiling.
- Put the tongue behind your teeth and keep the cold breath in from the gaps between your teeth.
- Hold the cold breath in for 5-10 seconds and then exhale the breath out of both your nostrils.
Sitali Pranayam is similar to Sheetkari Pranayama, the change in Sitali breath is that in it you have to roll your tongue and then breathe in with your mouth.
How To Do
- Bring your tongue out and roll it.
- Then take a deep breath and hold it for 5-10 second.
- Now in Sheetkari Pranayama we release the breath from both the nostrils but in Sitali pranayama you have to place the right thumb on the right nostril and then leave the breath out from your left nostril.
- You can also apply the Jalandhar bandha while holding the breath in.
Breathing Exercises Precautions
- Practice all the above breathing slowly.
- In the beginning, if you feel tired then you can take a break. Do not practice any of them forcefully.
- Do not breathe from the mouth (except Sheetkari and Shitili breathing techniques). Keep your mouth close while practicing these exercises. Also some people take air from nostrils and leave it from the mouth. Do not do this. The inhalation and exhalation should be done only by the nostrils.
- Keep your neck and spine straight.