Take a deep breath! We often underestimate the importance of breathing exercises for health. Several studies have highlighted that slow, deep breathing is a viable alternative therapy for those struggling with lifestyle conditions. One such health condition is high blood pressure, or hypertension. According to Indian yoga guru Dr. Hansaji Yogendra, certain breathing exercises for hypertension may be helpful in controlling high blood pressure.
3 breathing exercises for high blood pressure
Dr. Hansaji Yogendra, Director of the Institute of Yoga and President of the Yoga Society of India, said that pranayama can help control high blood pressure.
In today’s fast-paced lifestyle High blood pressure, more commonly known as high blood pressure, is on the rise. Our state of mind that is clouded by emotions such as anger, frustration, frustration, restlessness. and stress contributing to the risk of high blood pressure Moreover The constant hustle and bustle makes us forget to relax. which is an important factor that causes this condition Incorrect eating habits and lack of exercise also play a role. in light of these concerns Therefore, it is important to explore techniques that can effectively reduce high blood pressure. One way is to practice pranayama. Ancient yoga breathing exercises Let us explore some of the best breathing exercises for high blood pressure and their healing benefits.
1. Yogendra Pranayama No. 4
Yogendra Pranayama No. 4 is a unique breathing technique that focuses on taking deep breaths in the abdomen to induce relaxation and alleviate stress-related factors that contribute to high blood pressure. wind shield stimulate relaxation response and lowers blood pressure Here’s how to practice this technique:
* Sit in a comfortable position and place your hands on your lower belly above your navel.
* Take a deep breath, allowing your abdomen to expand as your lower lungs fill with air.
* Exhale slowly to the end, allowing the abdomen to contract inward and gently exhaling.
* Repeat deep, rhythmic breathing for 5 to 10 minutes daily.
2. Reshaka
Rechaka comes from the Sanskrit word for ‘Exhalation’ is a pranayama technique that focuses on controlled and prolonged exhalations. helps in relieving tension reduce anxiety And promotes a calm state of mind and body. The method of practicing Rechaka is as follows.
* Sit cross-legged, e.g.
* Close your eyes and take a deep breath through your nose, filling your lungs with air.
* Exhale slowly through the nose, extending the exhalation time longer than the inhalation.
* Aim for a 1:2 ratio where you exhale twice as long as you inhale.
This long exhalation induces deep relaxation and stimulates the body’s parasympathetic nervous system. This results in lower blood pressure levels. Take part in Rechaka for 5 to 7 minutes daily to reap its potential benefits.
3. Anuloma Wiloma
Anuloma Wiloma Pranayama, commonly known as other nostril breathing. It is a widely accepted Pranayama technique. It is known for promoting harmony and balance within the body and mind. This is an Anuloma Wiloma practice.
* Find a comfortable seat for your body to relax.
* Raise your right hand to cover your eyes. Gently close your right nostril with your right thumb.
* Inhale slowly and deeply through the left nostril, filling your lungs with air.
* When taking a full breath Release the right nostril blocker and close the left nostril with your ring finger.
* Exhale slowly and fully through your right nostril.
* Inhale through the right nostril. close up with thumb Then exhale through the left nostril.
* Take this rhythmic, alternating nostril breath several times.
Anuloma Wiloma Pranayama without holding his breath It is especially useful for people suffering from high blood pressure. That’s because it helps relax, reduce stress, and has the potential to regulate blood pressure levels.
Incorporating this pranayama into your daily routine along with Yogendra. Pranayama No. 4 and Rechaka enhance the benefits of breathing exercises for effective management of high blood pressure.
The importance of pranayama for health
Even devoting just 10-15 minutes a day to practicing pranayama can have a positive effect on your body and mind. breath This will instantly relax the whole body. It’s time to set our own priorities and take time each day to look after ourselves. Embrace the potential benefits of these pranayamas. Help you control your high blood pressure again. and experience the transformative power of breath to promote overall health and well-being.
