High BP increases when:
🔹 Stress levels rise
🔹 Oxygen level in blood drops
🔹 Heart beats too fast
🔹 Mind overthinks or gets angry/anxious
Breathing exercises instantly calm the brain, improve oxygen supply, and naturally lower BP within minutes.
Why Breathing Controls BP
Slow and deep breathing: Relaxes blood vessels
Slows down heart rate
Improves oxygen circulation
Reduces stress hormones (cortisol)
Calms mind and nervous system
➡️ When the mind relaxes → blood pressure reduces automatically.
How to Do the BP Breathing Exercise
Method — “4 – 4 – 6 Pattern” (Scientifically proven)
1️⃣ Sit comfortably
2️⃣ Inhale slowly through your nose for 4 seconds
3️⃣ Hold your breath for 4 seconds
4️⃣ Exhale slowly through your mouth for 6 seconds
Repeat this 10–12 times (takes about 5 minutes)
Recommended Time:
→ Morning after waking up
→ OR Anytime during stress / after anger
→ OR Before going to sleep
Benefits You Will Notice
Instant results (in 3–7 minutes):
🔹 BP starts coming down
🔹 Headache reduces
🔹 Heartbeat becomes normal
🔹 Mind becomes calm
Long-term results (15–30 days):
🔹 BP stays stable throughout the day
🔹 Better sleep & stress relief
🔹 Reduced anxiety & irritation
🔹 Stronger heart and lungs
Bonus Variation for Maximum BP Control
After normal breathing exercise, try this once a day:
Left-Nostril Breathing (Anulom Vilom Light Version)
1️⃣ Close right nostril with finger
2️⃣ Breathe in and out slowly through left nostril only for 2 minutes
➡️ Left-side breathing activates the calming part of the brain → BP drops faster.
How Long to Continue
Just 5 minutes daily is enough
You can do multiple times daily during stress or anxiety
Precautions
Do not force breath or breathe too fast
Stop if you feel dizziness (rest and start again slowly)
Full stomach breathing is difficult — do after meals only after 1 hour
