3 effective exercises to lower blood pressure in 5 minutes | Acupressure, QiGong, 478 Breathing
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Published 2021-10-22
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Science-backed methods how to lower: 1) Blood pressure. 2) Heart rate. NATURALLY. Most users achieve at least 5 points improvement in Systolic BP and lower heart rate by at least 5 BPMs.
These exercises to lower blood pressure takes just 5 min to perform. By doing a few simple exercises in some cases you can lower your blood pressure almost as effectively as taking a hypertension medication. Always talk to your doctor about fitting these exercises into your overall hypertension treatment plan.
The first exercise is acupressure to lower blood pressure. It takes one minute to perform it. There is growing scientific evidence that self massage for high blood pressure is a powerful relaxation tool and relaxation techniques help to lower blood pressure.
The second exercise is a QiGong exercise for high blood pressure is called a wheel exercise. Similar to acupressure, qigong is also an ancient relaxation and healing technique. Follow me in doing this exercise breathing in when you raise hands and breathe out when you lower your hands. Make it as smooth as possible for the maximum effect and it will help you to lower blood pressure.
The third exercise is 478 breathing to lower blood pressure. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. With calming music and guiding sounds you can do this breathing exercise with your eyes closed. This exercise for high blood pressure was originally suggested by Dr Andrew Weil. This exercise to lower blood pressure helps with high blood pressure control. It helps to lower blood pressure now fast. This deep breathing exercise is more advanced than simple breathing exercise with equal cycles for inhale/exhale. This exercise is complementary to yoga and meditation for high blood pressure. It helps to fall asleep faster and may be complemented by music to lower blood pressure.
Please take a blood pressure reading before this exercise set and after it and observe it becoming lower.
Finally, a preview of the bonus exercise: IMST breathing. Research published in June 2021 shows that IMST breathing exercise performed just for 5min daily for 6 weeks reduced systolic blood pressure by 9 units which is comparable to the positive effect of a 30min daily moderate aerobic exercise like brisk walking. The scientists have shown that IMST breathing increases natural production of Nitric Oxide by our bodies which helps to dilate blood vessels and lower blood pressure.
What is IMST breathing exercise? It is inhaling with a high level of resistance, 75% of your maximum inspiratory capacity. Then exhaling freely.
Here is the link to the research www.ahajournals.org/doi/10.1161/JAHA.121.020980
We’ll use our thumbs instead of such a device to restrict inhaling. Keep your mouth closed and use thumbs to limit air flow through nostrils during inhale. You know that you are doing it right, when it is quite hard for you to inhale and your diaphragm muscle is raising. This will lead to increase in natural production of Nitric Oxide by our bodies. It is better to do this exercise sitting as you may feel light headed. Stop the exercise if you feel dizzy or rather uncomfortable.
I am Dmitri, health enthusiast. I developed a passion for health topic in my mid forties when I was diagnosed with anxiety and high blood pressure and my doctor advised me breathing exercise and physical exercises to lower anxiety and high blood pressure naturally. I started from deep breathing, walking and gradually progressed to running to address high blood pressure. Currently in my mid fifties, I fixed anxiety and high blood pressure and compete in global endurance races. I also actively practice acupressure, breathing exercises, yoga, meditation and meditation music to lower blood pressure. Different type of calming exercises is one of my favourite methods to stay in good shape and avoid anxiety and high blood pressure.
This content is created for informational and educational purposes only and not intended to substitute for medical advice, diagnosis or treatment. Always seek the advice of your own doctor regarding any health matters that you see on the inte
All Comments (21)
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How did it work for you? Try our FREE 🎁 blood pressure app 💨 BreathNow to improve heart ❤️ health. apps.apple.com/app/apple-store/id1551799152?pt=101… 🤖 play.google.com/store/apps/details?id=com.dkonash.… 👨🎓Try for FREE updated Udemy course www.udemy.com/course/meditation-fitness-nutrition-… Most users achieve at least 5 points improvement in Systolic BP. 👩🏻🎓 Try for FREE Udemy course www.udemy.com/course/how-to-lower-anxiety-and-hear… . It is a scientifically proven method to lower anxiety and high heart rate naturally. 🤓 Learn more details and tips to lower anxiety and blood pressure naturally, without medications in our blog healthy50plus.substack.com/ 🙋🏻♂️ Join our channel to get access to membership perks: youtube.com/channel/UCEkUOKF7-o0wMhr_RMQPlQQ/join
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Thank you so so much.I was told to take myself to A,E.friday evening..my blood pressure was 200 / 105 . I was absolutely terrified. I have been told to see my gp . this week aft the hosp inform them of my visit. They told me i would need medication no doubt. It came down a tiny bit whilst there. They did tests and let me go.home. Told me to do my blood pressure until my gp contacts me. I have been its been high until.now...it has gone down to.148 / 91. I cannot thank you enough. I will continue these exercises all the time now and will pass this on to anyone that i know. This has made me so happy . Simply amazing
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I practised many accupressure and breathing exercises. Two days ago my bp shot up to 190/105 and then I looked into many ways to reduce bp. First I tried to reduce 70 percent salt intake and I saw today this video. Morning I followed the accupressure as well as the three breathing exercises. Morning bp recorded was 128/83 and then it got reduced to 115/82. Today evening I checked twice my bp. It recorded first 110/79 and after accupressure practice the reading was 105/77. This is really amazing. Hats off to you sir from India bangalore
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I love how u do it in real time. Knowing it is one thing but being guided is so effective. Thank you.
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Good evening! Thank you. God bless.😊❤
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Wow! It worked! Will check it out with the practice nurse next week.
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Thank you !very nice ! I will do my best !
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Thank you so much doc. Take care always and god bless
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Amazing how the rhythm seamlessly fits in to praying the Rosary, if you are so inclined. I’ve been doing it for years.
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Just found your channel. I have had hbp for years with medication. I will stsrt tomorrow thank you.
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Thank you for sharing the excellence exercise i will do it everyday❤
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Thank you so much Sir for giving me the idea. I will record these exercises and fo these. regularly.
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Thank you so much doc. God bless you❤️🙏
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Many thanks I will follow your exercises everyday.
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Thank you Dr. for your demonstrationin lowerigBp. God Bless You🙏🏻🧑🏻🦰
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I am impressed. It works.
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Iam faithfully attempting all ur 3 exercises earnestly thanks
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I love the breathing exercises. It's simple and helps reduce my BP. Thank you so much.
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Thank you for showing the video.from Australia.
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Thank you & God Bless.
