Want to improve your blood pressure? Learn how to lower blood pressure immediately, breath devices that can help, and more.
While getting regular exercise is the goal for anyone that wants to be healthy, life sometimes gets in the way. However, a new study suggests that 5-minute breathing exercises may lower your blood pressure and improve your heart health.
According to a June 29, 2021 study available in the Journal of the American Heart Association, IMST may be effective. Inspiratory muscle strength training (IMST) is basically strength training for your breathing muscles and may help improve your heart health.
Developed in the 1980s to help people with severe respiratory disease, IMST involves inhaling through a handheld device that provides resistance. The researchers from the University of Colorado Boulder found that it is just as helpful as aerobic exercise.
“IMST can be done in five minutes in your own home while you watch TV,” says Daniel Craighead, Ph.D. Daniel Craighead, Ph.D., is the lead author and an assistant research professor in the Department of Integrative Physiology.
High blood pressure (hypertension) is prevalent in the U.S., affecting about 65% of adults over 50. However, less than 40% meet the recommended aerobic exercise guidelines from the CDC (150 minutes of moderate-intensity exercises per week).
The participants in the study were 36 adults ages 50 to 79 and they all had elevated blood pressure. Half were given a low-resistance placebo program and the others had high-resistance IMST for 5 minutes, 6 days a week.
After 6 weeks, the high-resistance group had a systolic blood pressure decline of nine points on average. These results are comparable to the effects of medication and exceed those of walking 30 minutes per day, 5 days a week.
In addition, researchers also saw a 45% improvement in vascular endothelial function, which is how well arteries can expand. Finally, there was less inflammation and oxidative stress, which are both risk factors for heart attacks.
“We have identified a novel form of therapy that lowers blood pressure without giving people pharmacological compounds,” says Doug Seals. “[It also has] much higher adherence than aerobic exercise. That’s noteworthy.” Doug Seals, Ph.D., is the senior author and a distinguished professor of integrative physiology at the university.
According to the study, breathing exercises through an IMST device may improve your blood pressure and heart health. While this may be a great additional tool, you should still aim to exercise and eat a well-balanced diet.
Moreover, if you want an extra boost, try a daily supplement like L-arginine Plus. Its ingredients work together to promote your circulation, blood pressure health, energy levels, and more.
Try L-arginine Plus alongside exercise and healthy eating and ask your doctor about IMST devices.