Exercise can be very beneficial for those who are looking to improve their lifestyle and health. However, many people seem to focus on exercising visible muscles such as biceps and triceps. But did you know that exercising your diaphragm can also be incredibly beneficial, if not life changing? Just like any other muscle, the diaphragm atrophies and weakens with age. However, by integrating breath training into your daily routine, you can strengthen it and even lower high blood pressure. A study by Daniel Craighead, an integrative physiologist at the University of Colorado Boulder, showed just how much breath training can positively impact heart health, especially in reducing high blood pressure.
In the study, the researchers recruited participants from ages 18 to 82 with no prior medical condition. The participants were then instructed to breathe into a resistance-breathing training device every day for 5 minutes, which is about 30 breaths per day. The device is programmed to provide resistance when you inhale after initially exhaling, causing breathing in to be quite difficult. This particular exercise is called inspiratory-muscle strength training [IMST], which is strength training for respiratory muscles. After 6 weeks of the participants engaging in IMST, the results showed that their systolic blood pressure decreased by about 9 millimeters of mercury. This result is comparable to the effect that strenuous exercise, such as cycling and running, has on systolic blood pressure. Additionally, the outcome of the breathing exercise is similar to the results provided through common blood pressure medication, that also reduces systolic blood pressure by about 9mmHG.
Although breath training is beneficial for decreasing high blood pressure, it can also be very effective as preventative care. Curious about whether the breath training would benefit adults of all ages, a secondary study was done by Danial Craighead with participants consisting this time of only young adults. As a result, the researchers observed that IMST was very effective and could also prevent young adults from the risk of other heart diseases as well as high blood pressure.
So how exactly does breath training decrease high blood pressure? Nitric oxide is the key component in lowering blood pressure. It widens blood vessels, allowing the blood flow to reduce plaque build up. Lining these blood vessels are endothelial cells, which produce the very important nitric oxide. According to the study, researchers found that 6 weeks of breath training increased endothelial function by about 45%. This increased the production of nitric oxide thus leading to a decrease in blood pressure.
Exercising is an important factor in maintaining a healthy body. However, not all exercises have to be rigorous for it to be beneficial. Breath training and exercising your diaphragm muscles alone can significantly improve your well-being as well as being a key for preventive care. It truly is a wonderful and convenient way to exercise since you are able to do it in the comfort of your own home, at your desk at work or school, in the car, or wherever you want and whenever you want.
References:
The study, “A multi-trial, retrospective analysis of the antihypertensive effects of high-resistance, low-volume inspiratory muscle strength training”, was authored by Daniel H. Craighead, Dallin Tavoian, Kaitlin A. Freeberg, Josie L. Mazzone, Jennifer R. Vranish, Clear M. DeLucia, Douglas R. Seals, and E. Fiona Bailey.
Aubrey, Allison. “Daily 'Breath Training' Can Work as Well as Medicine to Reduce High Blood Pressure.” NPR, NPR, 20 Sept. 2022, https://www.npr.org/sections/health-shots/2022/09/20/1123500781/daily-breath-training-can-work-as-well-as-medicine-to-reduce-high-blood-pressure.