Things like anxiety, stress, excessive exercise, alcohol consumption increase the blood pressure level rapidly. It is very difficult to manage high BP ie hypertension. It also increases the risk of stroke, heart attack and even death. Medicines, home remedies, exercises, etc. are some reliable ways to prevent any such untoward happening. Of these, medicines and home remedies have their place, but by doing some breathing techniques, ie breathing exercises, one can get rid of the problem of high BP to a great extent.
- 30 Second Breathing Exercise:-
Even by taking deep breaths for only 30 seconds, blood pressure level is controlled. Studies have shown that taking six deep breaths within 30 seconds reduces systolic BP, if you are not sure, then try it. First of all, sit comfortably in a quiet place. Keep your spine straight, relax with your eyes closed. Take six deep breaths within 30 seconds. Repeat this whole process two or four times as needed. This will control the blood pressure.
- AnulomVilom :-
It is a controlled dwelling technique, which focuses on the duration of holding the breath through both the nostrils. It is very easy to do this, sit comfortably in a quiet and clean place with a cross and allow the muscles to slacken with both your eyes closed. Now close your left nostril with the help of middle finger and take a long breath slowly through the right nostril. Hold it for a few seconds, so that fresh air can reach your lungs and relax it. Then slowly release the breath and repeat the same action again with the left and right nostril. After repeating this 5-10 times your blood pressure will be completely normal.
- Diaphragmatic breathing exercise :-
This beading exercise helps in strengthening your diaphragm ie ribs. It tightens the abdominal muscles and ribs. Practicing this daily helps in stabilizing the blood pressure and heartbeat. For this, first of all, lie down on a flat surface with a pillow under your knees and head and relax yourself. During this, keep one hand above the navel and the other on the chest. Inhale through your nose for two seconds. By pulling your abdominal muscles inwards, slowly exhaling through your mouth, repeating this exercise 10 times a day, there is a substantial reduction in BP.
