by Take a deep breath! We often underestimate the importance of breathing exercises for health. Several studies have highlighted how slow, deep breathing is a fruitful alternative therapy for people struggling with lifestyle conditions. One of those health conditions is hypertension, or high blood pressure. According to Indian yoga guru Dr. Hansaji Yogendra, practicing certain breathing exercises for hypertension may have potential benefits in managing high blood pressure.
3 breathing exercises for hypertension
Dr. Hansaji Yogendra, director of the Yoga Institute and president of the Indian Yoga Association, says that Pranayama can help control high blood pressure.
In today’s fast-paced lifestyle, hypertension, commonly known as high blood pressure, is on the rise. Our moods, clouded by emotions such as anger, frustration, irritation, restlessness and stress, contribute to the risk of hypertension. Also, the constant busyness often makes us forget to relax, an important factor underlying this condition. Bad eating habits and lack of exercise also play a role. In light of these concerns, it becomes crucial to explore techniques that can effectively reduce high blood pressure. One such approach is through the practice of Pranayama, ancient yogic breathing exercises. Let’s explore the best breathing exercises for hypertension and their therapeutic benefits.
1. Yogendra Pranayama No.4
Yogendra Pranayama No.4 is a specialized breathing technique that emphasizes deep abdominal breathing to induce relaxation and relieve stress-related factors that contribute to hypertension. Yogendra Pranayama No.4 promotes diaphragmatic breathing, triggers the relaxation response, and helps lower blood pressure. Here’s how to practice this technique:
* Assume a comfortable sitting position and place your hands on the lower abdomen, just above the navel
* Inhale deeply, allowing the abdomen to expand out as the lower part of the lungs fills with air.
* Exhale slowly and completely, allowing the abdomen to contract in and gently release the air
* Repeat this rhythmic deep abdominal breathing for 5 to 10 minutes daily.
2. Reject
Rechaka, derived from the Sanskrit word for ‘exhalation’, is a Pranayama technique that focuses on controlled and prolonged exhalation. Helps release tension, reduce anxiety and promote a state of mental and body calm. This is how Rechaka is practiced:
* Sit in a cross-legged position like sukhasana
* Close your eyes and inhale deeply through your nose, filling your lungs with air.
* Exhale slowly through the nose, extending the exhalation to a longer duration than the inhalation
* Aim for a 1:2 ratio, exhaling twice as long as you inhale.
This prolonged exhalation induces deep relaxation and activates the body’s parasympathetic nervous system, resulting in a possible drop in blood pressure levels. Engage in Rechaka for 5-7 minutes daily to experience its potential benefits.
3. Viloma anuloma
Anuloma Viloma Pranayama, commonly known as Alternate Nostril Breathing, is a widely recognized pranayama technique known for promoting harmony and balance within the body and mind. This is how Anuloma Viloma is practiced.
* Find a comfortable sitting position, allowing your body to relax
* Raise your right hand towards your face with your eyes closed. Gently close the right nostril with the right thumb.
* Inhale slowly and deeply through the left nostril, filling your lungs with air.
* Once you have completed a full inhalation, release the closure of the right nostril and use the ring finger to close the left nostril.
*Exhale slowly and completely through the right nostril
* Inhale through the right nostril, close it with the thumb, and exhale through the left nostril
* Continue this rhythmic pattern of alternate nostril breathing for several rounds.
Anuloma Viloma Pranayama, without breath retention, is particularly beneficial for people with hypertension. This is because it facilitates relaxation, stress reduction, and has the potential to regulate blood pressure levels.
By incorporating this pranayama into your daily routine along with Yogendra Pranayama No. 4 and Rechaka, you can further extend the benefits of your breathing practice to effectively manage hypertension.
Importance of Pranayama for health
Even spending just 10 to 15 minutes a day practicing pranayama can have a profound positive impact on your body and mind. Pranayama such as Yogendra Pranayama No.4, Anuloma Viloma and Rechaka provide techniques to relax your breath, which in turn instantly relaxes your entire being. It is time that we prioritize ourselves and establish moments in our day for self-care. Harness the potential benefits of these Pranayamas, allowing you to regain control of your hypertension and experience the transformative power of the breath to promote overall health and well-being.
