Breathing Exercise To Control High Blood Pressure

High blood pressure is a growing issue worldwide. In the United States, 1 in every 3 person suffers from hypertension and surprisingly more than half of those who suffer from high blood pressure have an uncontrolled hypertension in them. This clearly states how dangerous high blood pressure is turning out to be. It surely is a matter of concern and we must all keep ourselves aware about various ways to get rid of hypertension. Well! In this current article we will talk about some of the ways to keep the blood pressure in control in the most natural manner with simple breathing exercises. So this is all about the breathing exercises for high blood pressure which when practiced thoroughly and followed strictly can help you come out of the danger of hypertension.

Breathing Exercise To Control High Blood Pressure

A Brief Note On Blood Pressure:

When the blood circulates through the body, there it exerts a pressure against the walls of the blood vessels which depends on situation, activities and the diseased state. The normal blood pressure of an adult in resting condition is 120/80 mmHg. Anything that goes beyond this level gets a high blood pressure in humans. There are chances of growing with high blood pressure in people living with certain conditions like obesity, smoking, no or very less physical activities, excessive intake of sodium in diet etc. There are possibilities of kidney failure, heart attack and strokes in people with uncontrolled high blood pressure.

In the following array of the article we will talk about how to keep the blood pressure in control naturally with the breathing exercises.

Breathing Exercises To Control High Blood Pressure:

“You always do not need a plan. Sometimes you just need to breathe, trust, let go and watch what happens!” If you have a plan for getting yourself out of the sufferings of hypertension, then all you need is rely on your breaths. Coming straight on this, go for some of the best possible breathing exercises which can help you control your high blood pressure. Check them out below and start following them for better times.

Breathing Exercises for Beginners To Control High Blood Pressure:

  1. Equal Breathing Also Known as “Sama Vritti” For Lowering High Blood Pressure :

    Perfect Time and Place to Do This Breathing Exercise: You can do this anytime and at any place you feel comfortable. However, it is most effective when done before sleep at night. This aids you in having better and relaxed sleep.

    Procedure to Do Equal Breathing or Sama Vritti for High BP: It is pretty simple to do the Equal breathing technique or Sama Vritti. This is the basic level of pranayam, which can be done by the beginners. All you need is inhale through nose counting 1 to 4 and then exhale air through nose counting 1 to 4. In case you are habituated in doing this type of breathing exercise or the basic pranayam, you can do the same aiming for 6 to 8 counts per breath. This breathing exercise is effective in calming your mind and body and helps control your BP.

  2. Progressive Relaxation Breathing Technique to Control High BP:

    This is one more breathing exercise for controlling high blood pressure which can be done by the beginners.

    Perfect Time and Place to Do: The best place to do this is again either at home, at desk or on the road. You can do it anytime.

    Procedure to Do Progressive Relaxation Breathing Exercise For High BP: This is primarily done to ease tension from the muscle groups. So you need to close your eyes at first, keep self relaxed and focus on tensing and relaxing of the muscle groups starting from toe to head. You can begin from toe, feet and continue focusing on, knees, thigh, rear, chest, arms, shoulders, jaws, eyes etc all holding slow breaths. You must breathe in and out through nose. Hold your breaths counting till 1-5 allowing muscle to tense and then relax.

  3. Abdominal Breathing Techniques To Lower High BP:

    Best Time and Place to Do: The perfect time for doing abdominal breathing technique is before exam or interview. You can do it anywhere you feel comfortable doing the exercise.

    Procedure of Doing the Breathing Exercise: This form of pranayam or the breathing exercise is done to get enough of stretch in the lungs. To start with keep one hand in the stomach and one in the chest and take deep breaths to get enough air into the diaphragm and not the chest. This would help the lungs stretch. Doing 6 to 10 such deep breathing at a slow pace for at least 10-15 minutes each day can help you lower the heart rate and reduce the blood pressure in a great manner.

Breathing Exercises for Intermediates To Control High Blood Pressure:

  1. Alternate Nostril Breathing or “Nadi Sodhana” to Lower High BP:

    This is one of the most effective breathing exercises for the intermediates for controlling High blood pressure.

    Perfect Time to Do: The best time is when you need to get energized, or during the crunch time. Make sure you are not doing this breathing exercise before bed.

    Procedure to Do The Breathing Exercise: This is a breathing exercise which gets a balance in the left and right brain. To start with, make you absolutely comfortable and then close your eyes. With the right thumb on the right nostrils, breath through the left nostrils. Hold the breath for few seconds and then leave the air from the right nostril by closing the left nostril with the left thumb. Repeat the same with the alternative nostrils.

  2. Guided Visualization Technique To Lower High BP:

    This one is another wonderful breathing exercise which can be done for the best results in controlling blood pressure.

    Perfect Time and Place to Do: You can do it anytime and anywhere.

    Procedure to Do Guided Visualization Breathing Exercise: This breathing exercise involves visual images which get positive vibes inside. To start with keep your head straight and look at the positive images in front eradicating the negative ones. Make sure you are doing this under the guidance of your coach so that you do not go wrong anywhere. While watching and imagining the positive images, take deep breaths.

Breathing Exercises For Advanced Practitioners To Control High Blood Pressure:

  1. Skull Shining Breath or “kapalbhati”:

    Kapalbhati is one of the most advanced form of pranayam and are done by the advanced practitioners of breathing exercises.

    Perfect Time to Do The Breathing Exercise: You must do this when you are wake up, when you want a warm up and when you want to see the brighter side of life.

    Procedure to Do The Breathing Exercise: This procedure of Kapalbhati begins with a slow and long inhalation and ends with a fast and immediate exhalation. Start it slow but once you are comfortable with the same, go at a pace of one inhale and exhale every one or two seconds till you are done with 10 inhale and exhale together.

    Note: People suffering from High Blood Pressure should do Kapalbhati only if they have been doing breathing exercises like pranayam regularly for a couple of months, else it is not advisable.

Some Essential Tips For Doing The Breathing Exercises For High Blood Pressure:

Here below are some of the most essential tips for doing breathing exercises for high blood pressure. Make sure you are following the tips below while undergoing the breathing exercises for hypertension.

  • Don’t try too hard. Keep it normal and relaxing.
  • Choose a particular place and a position where you can sit comfortably and do your breathing exercises.
  • Keep you routine. Try to practice the breathing techniques for high blood pressure at the same time every day.
  • Go for at least 15-20 minutes of the breathing exercise each day; once or twice.


Now that we are known to some of the most effective breathing exercises for high blood pressure, for all those who suffer from hypertension it is the right time to consult with an expert guide and continue with the breathing exercises to heal from hypertension or high blood pressure naturally.

“The only person you are destined to be is the person you decide to be.”

Also Read:

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:March 11, 2019

Recent Posts

Related Posts