{"id":59673,"date":"2021-08-10T10:00:18","date_gmt":"2021-08-10T04:30:18","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=59673"},"modified":"2026-03-12T13:30:11","modified_gmt":"2026-03-12T08:00:11","slug":"3-breathing-exercises-to-lower-bp-risk-of-heart-attack-in-older-adults","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/08\/10\/3-breathing-exercises-to-lower-bp-risk-of-heart-attack-in-older-adults\/","title":{"rendered":"Breathing Techniques To Lower Blood Pressure"},"content":{"rendered":"<p>High blood pressure is the most common chronic condition among older adults. Known as the silent killer due to lack of visible symptoms, this condition has no quick cure, but can be managed with active lifestyle changes. Here\u2019s how older adults can manage <strong>hypertension <\/strong>with <strong>breathing exercises<\/strong> at home.<\/p>\n<p><strong>What You Should Know<\/strong>:<\/p>\n<ul>\n<li><a href=\"#How-To-Lower-BP-With-Breathing-Exercises\">How to lower BP with breathing exercises<\/a><\/li>\n<li><a href=\"#3-Breathing-Exercises-To-Lower-BP-&amp;-Risk-Of-Heart-Attack\">3 breathing exercises to lower BP and risk of heart attack<\/a><\/li>\n<li><a href=\"#What-Is-High\u2010Resistance-Inspiratory-Muscle-Strength-Training\">What is high\u2010resistance inspiratory muscle strength training<\/a><\/li>\n<\/ul>\n<p><strong id=\"How-To-Lower-BP-With-Breathing-Exercises\">How To Lower BP<\/strong><strong> With Breathing Exercises<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-63881 size-full lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/Breathing-exercises-to-control-blood-pressure.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<p>Intense workouts can fluctuate the blood-pressure levels in patients with hypertension to dangerous levels. Thus, aerobic exercises are suggested as a measured way to workout for high blood pressure patients. But, if you do not have the time to indulge in those too, you can also lower your blood pressure with breathing exercises. Slow and deep breathing techniques promote consistent blood flow and heart health at a cellular level. They activate the body\u2019s parasympathetic nervous system, which manages heart rate and dilates blood vessels, reducing the overall blood pressure. Breathing exercises also help to manage <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/01\/04\/beat-stress-by-breathing-right\/\"><strong>stress<\/strong><\/a>, which is a major deterrent in blood pressure management.<\/p>\n<p><strong id=\"3-Breathing-Exercises-To-Lower-BP-&amp;-Risk-Of-Heart-Attack\">3 Breathing Exercises To Lower BP &amp; Risk Of Heart Attack<\/strong><\/p>\n<p><strong>1. Equal Breathing Technique<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-63964 size-full lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/Equal-breathing-technique.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<ul>\n<li>Shut your eyes and concentrate on your breathing pattern.<\/li>\n<li>Inhale through your nose as you slow count from zero to four.<\/li>\n<li>Exhale for the same four-second count.<\/li>\n<li>Repeat the process several times<\/li>\n<\/ul>\n<p><strong>2. Diaphragmatic Breathing<\/strong><\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-59678 aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/08\/Diaphragmatic-breathing-technique.jpg\" alt=\"Diaphragmatic breathing technique_Activ Living\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<ul>\n<li>Lie down in the supine position with a pillow under your head and knees.<\/li>\n<li>Put one hand above the belly button and the other on the chest.<\/li>\n<li>Inhale through your nose and observe your abdomen rising as you fill your lungs with air. Exhale through your mouth and try to engage your abdomen muscles as you empty all the air out of your belly.<\/li>\n<\/ul>\n<p><strong>3. 30-seconds Breathing Technique<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-63373 size-full lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/shutterstock_1880919856.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/p>\n<ul>\n<li>Find a quiet place to sit.<\/li>\n<li>Sit with your back straight.<\/li>\n<li>Set a timer for 30 seconds and take six deep breaths during that time.<\/li>\n<li>Repeat several times.<\/li>\n<\/ul>\n<p><strong id=\"What-Is-High\u2010Resistance-Inspiratory-Muscle-Strength-Training\">What Is High\u2010Resistance Inspiratory Muscle Strength Training (IMST)? <\/strong><\/p>\n<p>Recent studies have suggested that high-resistance inspiratory muscle strength training can be an effective way to control blood-pressure and <strong>heart attack<\/strong> rates in elder patients. IMST is a novel form of resistance training that strengthens your breathing muscles using a special device that is built-in with a respiratory and expiratory valve. Scientists have suggested that IMST offers therapeutic benefits for your lungs and elderly patients who did 30 minutes of ISMT each day reported a 45% improvement in their vascular relaxation and contraction. These results are similar to the benefits of two hours of aerobic exercises daily. Thus, IMST is a time efficient way to lower blood pressure and heart attack rates in older adults. Yet, this does not mean that it can be a replacement for aerobic exercises.<\/p>\n<p>Breathing exercises are a great way to manage <strong>blood pressure and heart attack <\/strong>rates in older adults but please consult your doctor before introducing any changes to your physical routine.<\/p>\n<p>Aditya Birla Health Insurance\u2019s\u00a0<strong>Activ Health Platinum Essential plan<\/strong> provides Day 1 cover for chronic illnesses like Asthma, High Blood Pressure, High Cholesterol and Diabetes. You can also get access to an expert Health coach for guidance on nutritional, fitness, mental health and more. 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class=\"alignnone size-full wp-image-59363 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2020\/12\/ABHI-GDN-Banner-Approved-03.jpg\" alt=\"ABHI GDN Banner - Approved-03\" width=\"2859\" height=\"517\" data-srcset=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2020\/12\/ABHI-GDN-Banner-Approved-03.jpg 2560w, https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2020\/12\/ABHI-GDN-Banner-Approved-03-1250x226.jpg 1250w\" data-sizes=\"(max-width: 2859px) 100vw, 2859px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 2859px; --smush-placeholder-aspect-ratio: 2859\/517;\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High blood pressure is the most common chronic condition among older adults. Known as the&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":59674,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4398,3118,6,8],"tags":[1927,2729,2730,2728],"class_list":["post-59673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-letsfaceit","category-blood-pressure","category-health-and-fitness","category-lifestyle-conditions","tag-breathing-exercises","tag-breathing-techniques","tag-exercises-to-lower-bp","tag-how-to-lower-bp"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Breathing Exercises to Lower Blood Pressure<\/title>\n<meta name=\"description\" content=\"High blood pressure is a common chronic condition in elderly people. 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