Experts Recommend 3 Breathing Exercises to Cut Blood Pressure by 5 mmHg
Updated
Updated · GQ · Jun 4
Experts Recommend 3 Breathing Exercises to Cut Blood Pressure by 5 mmHg
3 articles · Updated · GQ · Jun 4
Summary
Three techniques—diaphragmatic, 4-7-8 and slow-paced breathing—can lower blood pressure in the moment and over time, with experts calling belly breathing the best starting point.
A 2023 meta-analysis of 15 studies found breathing exercises produced a modest but significant drop in both systolic and diastolic pressure by calming the sympathetic nervous system, slowing heart rate and relaxing blood vessels.
Slow-paced breathing has some of the clearest numbers: six breaths per minute for 15 minutes lowered pressure immediately and over days, while regular device-guided practice averaged a 5 mmHg reduction.
Experts advise 5 to 10 minutes once or twice daily, with more durable results typically taking 8 to 12 weeks; users should stop if dizzy and consult a doctor if they have heart or lung conditions.
Breath work is framed as a low-cost add-on rather than a standalone treatment, with better blood-pressure control usually requiring diet, exercise, sleep, stress management and medication when needed.