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Lowering blood pressure significantly with workout requires a lot of blood, sweat, and pain – which is why most people don\u2019t do it.<\/p>\nLowering blood pressure significantly with workout requires a lot of blood, sweat, and pain – which is why most people don\u2019t do it.<\/p>\n
For these same reasons, three new studies published in the FASEB Journal<\/em> have been making waves, as they have proof of a simple, almost effortless exercise that is more effective than hours of aerobics or weight training.<\/p>\n Best of all, it only takes five minutes and you can do it anywhere.<\/p>\n In the 1970s and 1980s, medical professionals started using a method called inspiratory muscle strength training to wean people off respirators and to increase the lung capacity of people that had lung diseases.<\/p>\n This treatment required them to breathe through a hand-held device called an inspiratory muscle trainer, which provided resistance when they inhaled. <\/p>\n As such, the device is similar to the weights you use in weight resistance training to strengthen your muscles. The only difference is it just works on your inspiratory muscles.<\/p>\n In the first study, Colorado researchers split 13 volunteers, all with resting systolic blood pressure that was above 120 mmHg, into a real treatment group and a sham treatment group.<\/p>\n The real treatment group had to breathe through this device for six days a week for six weeks, taking 30 breaths per day. The device was set on 75 percent maximum inspiratory pressure.<\/p>\n The sham group was asked to do it for the same amount of time and number of breaths, but the device they used was a sham device that provided no resistance.<\/p>\n After six weeks, they found two important improvements in the treatment group.<\/p>\n 1. Their resting systolic blood pressure was considerably lower than that of the sham treatment group. This was just over 10 mmHg lower than prior to the study.<\/p>\n 2. Their large arteries functioned better by being better able to dilate in response to blood flow.<\/p>\n The scientists were thus pleasantly surprised, as a 10-mmHg blood pressure reduction is better than what any long aerobic exercise session can accomplish. <\/p>\n It is also better than what any single blood pressure drug can do.<\/p>\n In the second study, they asked 14 volunteers to run on a treadmill after the same six-week schedule of breathing, after dividing the volunteers into the same real and sham treatment groups.<\/p>\n After the study, the treatment group was found to be able to exercise longer, with less cardiorespiratory effort, and at a lower heart rate than the sham treatment group could.<\/p>\n The third study also used 14 volunteers divided into the same two groups, with the same breathing schedules for the same amount of time.<\/p>\n After six weeks, they again found a 10-mmHg resting systolic blood pressure reduction in the treatment group.<\/p>\n On top of that, the treatment group also showed some cognitive improvements, such as being able to process information faster and being able to remember better.<\/p>\n Interestingly, our simple blood pressure exercises are based on very similar techniques as the inspiratory muscle trainer. The only difference? We do not need a machine. <\/p>\n