Ancient Respiratory Technique Quickly Reduces Blood Pressure in 90 Seconds Interval
A recent review of 20 studies has found that 17 of them reported significant drops in blood pressure after participants performed breathing exercises. Among these techniques, the 4-7-8 method, inspired by yogic pranayama, has shown promising results.
The 4-7-8 method involves inhaling for a count of four, holding the breath for seven, and exhaling for eight. This technique is a scientifically supported method for managing blood pressure, as it activates the body's parasympathetic nervous system, which slows the heart rate and relaxes blood vessels.
Other breathing techniques that may also lower blood pressure include the 4-4-4-4, Sama Vritti, and Box Breathing. However, the 4-7-8 method stands out due to its specific ratio, with a prolonged exhalation compared to inhalation, which maximizes parasympathetic activation.
One study published in the Journal of the American Heart Association found that a 5-minute daily breathing exercise lowered blood pressure as much as aerobic exercise or medication. While the exact name of the scientist or research group that studied and published on the effects of the 4-7-8 breathing technique on blood pressure control is not identified in the provided search results, it is clear that this method can be as effective as more traditional methods for managing blood pressure.
However, it's important to note that the 4-7-8 method is not a replacement for medical treatment, especially for those with severe hypertension or other health conditions. Regular blood pressure monitoring is key, especially when trying new techniques.
To maximize the benefits of the 4-7-8 method, practice regularly, choose a quiet spot, ease into it, use it on the go, and pair with healthy habits. It's safe for most people, but if you have respiratory issues or feel dizzy during the exercise, shorten the counts or consult a doctor.
Beyond lowering blood pressure, the 4-7-8 technique offers benefits such as stress reduction, anxiety relief, better sleep, and enhanced focus. The roots of the 4-7-8 method are in pranayama, a yogic practice dating back thousands of years.
The 4-7-8 method is a quick, accessible tool that requires no equipment and can be done anywhere. Even shorter sessions, like the 90-second 4-7-8 method, can have immediate effects by calming the nervous system and reducing vascular tension. The 7-second breath hold in the 4-7-8 method increases carbon dioxide slightly, promoting relaxation.
To get the most out of the 4-7-8 method, avoid rushing the counts, incomplete exhalation, tensing up, inconsistent practice, and expecting instant miracles. Remember, regular practice and a commitment to healthy habits are key to achieving and maintaining optimal blood pressure levels.
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