Experts recommend 2 breathing techniques to help lower blood pressure

Common respiratory diseases we encounter include influenza, pneumonia, and chronic obstructive pulmonary disease (COPD). Not only do they affect respiratory and lung function, but they can also impact the heart and circulatory system, triggering various cardiovascular complications. According to statistics from the Department of Health, both respiratory and cardiovascular diseases are frequently occurring illnesses and even leading causes of death, absolutely not to be overlooked.

How Does Breathing Affect Health?

Breathing may seem like an innate instinct. Inhaling oxygen from the air helps cells and various tissues function normally, and the carbon dioxide produced during this process is expelled through the respiratory system. Therefore, breathing is key to maintaining health. The depth, speed, and regularity of breathing not only reflect the body's state but also influence multiple bodily functions such as heart rate, blood acid-base balance, speech articulation, and mental state. If we understand the principles behind it and master appropriate breathing methods, we can effectively enhance our health.

In medical care, breathing training is widely used to improve the quality of life for patients with chronic conditions. For example, patients with chronic obstructive pulmonary disease can use "pursed-lip breathing" to prolong exhalation, maintain alveolar function, and improve respiratory efficiency.

How Do Eastern and Western Medicine View the Benefits of Breathing?

Throughout history and across cultures, breathing has held an important place in both medicine and healthcare. In Eastern traditions, the Yellow Emperor's Inner Classic repeatedly mentions breathing methods and their effects, such as "Inhale to take in the new, exhale to expel the old and extend" and "The lung governs all vessels, distributes essence to the skin and hair... the Qi returns to a balanced state." Chinese health-preserving exercises and Qigong also emphasize exhalation and inhalation techniques, focusing on the coordination of breath and mental focus, such as in Tai Chi Qigong, Liu Tong Quan, and Ba Duan Jin. Pranayama in Yoga is also a notable breathing technique.

Within Western systems, correctly applying breathing methods in activities like fitness, stretching, and running can enhance performance and prevent injury. Furthermore, some static mind-body practices, including stress-relief techniques, Zen meditation, mindfulness, and meditation, all incorporate "conscious breathing" as an indispensable element.

Can Breathing Also Lower Blood Pressure? Experts Recommend 2 Healthy Breathing Methods

To improve health through breathing, you can refer to the following techniques and key points:

1. Deep Abdominal (Diaphragmatic) Breathing:

• Steps: While inhaling, imagine the breath sinking to the dantian (below the navel), allowing the abdomen to naturally expand. While exhaling, slowly contract the abdomen.
• Benefits: The descent of the diaphragm increases the space for heart activity and promotes coronary blood flow. At the same time, the diaphragm massages internal organs like the liver and intestines, promoting blood circulation and intestinal peristalsis, and can even improve constipation.

2. "4-7-8" Breathing Method (Recommended by the American Heart Association):

• Steps: Inhale for 4 seconds, hold the breath for 7 seconds, exhale for 8 seconds.
• Benefits: This cycle trains lung tissue, enhances respiratory efficiency, improves metabolism, and is also effective in reducing stress and pain, alleviating tension and depression, lowering blood pressure, and increasing oxygen supply, helping to calm the nervous system. If stretching movements (like raising the arms) can be coordinated during inhalation, and exhaling while contracting the abdomen, it can promote blood circulation, doubling the effect.
• Precautions: Be careful not to hold the breath for too long (e.g., over 30 seconds) or breathe too rapidly, as this may cause a "Valsalva maneuver," potentially leading to dizziness, palpitations, and even fainting.

To maximize the benefits of breathing exercises, pay attention to the following details:

• Maintain Proper Neck, Shoulder, and Waist Posture: Correct posture helps maintain respiratory efficiency and reduces spinal pressure.
• Ensure Air Circulation: The ideal place to practice is in areas with fresh, flowing air like parks or the countryside. Avoid practicing in polluted environments. Even when practicing at home, open the windows.
• Develop a Habit: Breathing exercises require no equipment and are not limited by time or space. It is recommended to practice for a total of 30 minutes daily. This can be done in segments in the morning, before bed, or even during a walk. Consistent practice will yield ideal results.
• Comprehensive Approach: A balanced diet and adequate sleep are equally foundational for body repair and health.

Breathing is not only an instinct for survival but also a key to maintaining health and a core element of both traditional wellness practices and modern medical care for well-being. We can promote physical and mental balance, enhance bodily functions, and prevent disease by practicing correct breathing methods daily, combining the wisdom of East and West.