Скачать или смотреть Breathing to Lower Blood Pressure (Gradually Lengthen the Exhale)

This is a breathing exercise to lower your blood pressure through slow, rhythmic breathing.
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It lowers your blood pressure by gradually making the exhale longer and longer.

The breathing exercises to lower blood pressure
start with a breathing pattern of of 4 second inhale and 6 seconds exhale.

Then it gradually lengthens the exhale to 10 seconds, which is known to reduce blood pressure.

Follow these tips to lower your blood pressure with this breathing technique:

1. Maintain the slow, rhythmic breathing pattern for at least 10 minutes. Try to do the whole 10 minutes without stopping, but take a break if you feel lightheaded.

2. Inhale through your nose, and exhale through your mouth like you’re gently blowing out a candle. Keep the air flowing smoothly both in and out.

3. On the exhale, let the shoulders relax and sink down. Imagine the shoulders feel heavy. On the inhale, don’t let the shoulders rise, let the belly expand instead.

4. Focus your attention on the center of the chest. Imagine the air is flowing directly in and out of the heart.

5. Evoke a feeling of gratitude. Focus on the feeling of gratitude in your body, rather than trying to think of reasons to be grateful. Imagine a spark of gratitude in the center of your chest, slowly expanding to fill your entire body with gratitude.

6. When you get distracted, bring your attention back to relaxing the shoulders, then focusing on the heart, then evoking a feeling of gratitude.

If you follow these tips, your heart rate and blood pressure will be measurably lower at the end of the video.