Two Quick Deep Breathing Exercises for Blood Pressure Management

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breathing exercises for blood pressure

Having high blood pressure or hypertension is dangerously insidious—you don’t feel it at all. That’s why it’s often referred to as the “silent killer”—people usually don’t realize it until it’s too late. If you have hypertension, you don’t have to live in fear or apprehension about your condition—you can actually be proactive and learn how to perform certain deep breathing exercises for blood pressure management and generally be able to live a healthy life. The following are just four of such breathing exercises you can quickly and easily perform right now.

1. Abdominal Breathing

Abdominal breathing is one of the simplest, most basic deep breathing exercises for blood pressure management. It is sometimes referred to as belly breathing. You don’t have to perform things that you don’t do, anyway—you just breathe. But the key in successfully lowering your blood pressure through this kind of breathing is proper timing and depth. To perform abdominal breathing, you just place one hand on your abdomen or stomach, in that area below the rib cage, while your other hand is placed on your chest. Take a deep slow breath through your nose—but make sure that your chest does not move. As you inhale, you know you’re doing it right when your stomach is pushing out your hand. Once you’ve filled your lungs with air, hold it for at least 7 seconds, then exhale equally slowly. You should immediately feel relaxed right after the first deep breathing. You should perform this for up to 10 times each time you feel like there’s a weight on your chest or you’re under stress—this deep breathing exercise can quickly defuse pent-up negative emotions and can keep you calm and focused throughout the day. Eventually, as you regularly practice this, you may find out that you no longer need to place your hands on your belly and chest.

2. The 30-second Deep Breathing Exercise

The sheer effectiveness of this so-called 30-second deep breathing exercise in lowering the blood pressure has been documented in a large Japanese study involving no less than 20,000 adult participants. As deep breathing exercises for blood pressure go, this one is no wildly different: you only have to find a quiet, cozy spot where you can sit alone without disruption, then take six deep breaths for 30 seconds. You should time those six breaths to correspond the allotted time. And the result was compelling: the participants’ systolic blood pressure lowered by as much as 10 mm Hg! And that was only after 30 seconds.

Researchers who oversaw the study believe that the positive health effects of the 30-second deep breathing exercise was due to its way of relaxing the sympathetic nervous system, as well as the blood vessels and the heart.

Deep Breathing Benefits and Meditation

Deep breathing, on its own, already has great health-giving benefits that have been discussed in countless articles and news and science write-ups. But when you combine breathing exercises for blood pressure management with meditation, then the health benefits further become manifold. After all, meditation and deep breathing are not mutually exclusive of each other. But by employing the proper structure of a meditation session, your self-healing efforts become more focused as you’re also engaging the powers of the mind in the whole effort. There’s no “magic” in meditation—modern science is now beginning to unravel what the ancients already knew. For example, meditation has been demonstrated in several studies to increase the body’s release of certain neuro-chemicals, such as endorphins, which not only serve as our body’s internal pain killer, but are also linked with the body’s ability to feel happy. Moreover, endorphins are also believed to have a direct hand in reducing blood pressure and even in fighting off cancer.

 


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  421. Ferienwohnung Waldenbuch

    July 15, 2018 at 8:41 am

    Schöne ruhige 1-Zimmer Wohnung / Küche / BAD / WC / SAT-TV / Internet / Waschmaschine Im Grünen gelegene, komfortable, am Ende einer Sackgasse, helle ruhige 1-Zimmerwohnung mit separatem, eigenem Eingang. Die Wohnung wurde im Mai 2018 komplett renoviert und Neu eingerichtet. Parkplatzmöglichkeiten gibt es auf der öffentlichen Straße und sind in der Regel immer vorhanden. Die Wohnung hat einen 40 Zoll Sat-TV, eine Waschmaschine, sowie Internet (Wlan) gegen eine kleine Gebühr. Ein Bügeleisen und Bügelbrett sind ebenfalls forhanden. In der Küche finden Sie neben einem Backofen mit Cerankochfeld, eine Geschirspülmaschine, einen Kühlschrank mit 4-Sterne Gefrierfach, eine Kaffeemaschine ,Wasserkocher sowie einen Toaster. Der Schoko- “laden“ Werksverkauf der Weltberühmten Marke Ritter Sport sowie das Ritter Museum und das Ritter Museums-Café erreichen sie nach ca. 450 Meter bzw. 6 Minuten zu Fuß. Für Naturliebhaber lädt der schöne Schönbuch-Wald direkt vor der Haustüre zu Spaziergängen oder Wanderungen ein. Waldenbuch liegt am Nördlichen Rand des Waldgebiets und gleichnamigen Naturparks Schönbuch ca. 17 km südlich von Stuttgart und hat ca. 8500 Einwohner. Nach Böblingen sind es ca.14 km, nach Tübingen ca. 19 km und zur Messe Stuttgart ca. 12 km. Idyllisch im Tal gelegen strahlt Waldenbuch heute mit seinen Fachwerkhäusern, Brunnen und Staffeln im historischen Altstadtkern einen ganz besonderen Charme aus. Sowohl die Stadtkirche St. Veit mit ihrem 36 Meter hohen Kirchturm als auch das wunderschöne Schloss begeistern die Gäste. 24h Check-In nach Absprache möglich Lebensmitteldiscounter wie Lidl, DM-Drogerie-Markt, Penny Markt und Getränkemarkt erreicht man zu Fuß in ca. 5 bis 20 Minuten. Durch die ruhige aber dennoch zentrale Lage der Wohnung ist man mit dem Auto in kurzer Zeit in Stuttgart, Tübingen, Esslingen, Böblingen der Outlet-Stadt Metzingen oder Sindelfingen.

  422. Apartment Waldenbuch

    July 15, 2018 at 11:57 am

    Beautiful quiet 1-room apartment / kitchen / bath / WC / SAT-TV / Internet / washing machine In the countryside, comfortable, at the end of a cul-de-sac, bright quiet 1-room apartment with separate, private entrance. The apartment was completely renovated in May 2018 and refurbished. Parking is available on the public road and are always available. The apartment has a 40 inch satellite TV, a washing machine, as well as internet (wi-fi) for a small fee. An iron and ironing board are also available. In the kitchen you will find an oven with ceramic hob, a dishwasher, a refrigerator with 4-star freezer, a coffee machine, kettle and a toaster. The chocolate “shop” factory outlet of the world-famous brand Ritter Sport as well as the Ritter Museum and the Ritter Museums-Café can be reached after about 450 meters or 6 minutes on foot. For nature lovers, the beautiful Schönbuch forest invites you right outside the front door to walks or hikes. Waldenbuch is located on the northern edge of the forest and the natural park Schönbuch about 17 km south of Stuttgart and has about 8500 inhabitants. It is about 14 km to Böblingen, 19 km to Tübingen and about 12 km to the Messe Stuttgart. Idyllically located in the valley, Waldenbuch today radiates a special charm with its half-timbered houses, fountains and seasons in the historic old town center. Both the town church of St. Veit with its 36 meter high church tower and the beautiful castle delight the guests. 24h check-in by arrangement possible Food discounters such as Lidl, DM drugstore market, penny market and beverage market can be reached on foot in about 5 to 20 minutes. Due to the quiet but central location of the apartment is by car in a short time in Stuttgart, Tübingen, Esslingen, Böblingen the outlet city Metzingen or Sindelfingen.

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  426. Waldenbuch Apartment

    July 16, 2018 at 6:19 pm

    Schöne ruhige 1-Zimmer Wohnung / Küche / BAD / WC / SAT-TV / Internet / Waschmaschine Im Grünen gelegene, komfortable, am Ende einer Sackgasse, helle ruhige 1-Zimmerwohnung mit separatem, eigenem Eingang. Die Wohnung wurde im Mai 2018 komplett renoviert und Neu eingerichtet. Parkplatzmöglichkeiten gibt es auf der öffentlichen Straße und sind in der Regel immer vorhanden. Die Wohnung hat einen 40 Zoll Sat-TV, eine Waschmaschine, sowie Internet (Wlan) gegen eine kleine Gebühr. Ein Bügeleisen und Bügelbrett sind ebenfalls forhanden. In der Küche finden Sie neben einem Backofen mit Cerankochfeld, eine Geschirspülmaschine, einen Kühlschrank mit 4-Sterne Gefrierfach, eine Kaffeemaschine ,Wasserkocher sowie einen Toaster. Der Schoko- “laden“ Werksverkauf der Weltberühmten Marke Ritter Sport sowie das Ritter Museum und das Ritter Museums-Café erreichen sie nach ca. 450 Meter bzw. 6 Minuten zu Fuß. Für Naturliebhaber lädt der schöne Schönbuch-Wald direkt vor der Haustüre zu Spaziergängen oder Wanderungen ein. Waldenbuch liegt am Nördlichen Rand des Waldgebiets und gleichnamigen Naturparks Schönbuch ca. 17 km südlich von Stuttgart und hat ca. 8500 Einwohner. Nach Böblingen sind es ca.14 km, nach Tübingen ca. 19 km und zur Messe Stuttgart ca. 12 km. Idyllisch im Tal gelegen strahlt Waldenbuch heute mit seinen Fachwerkhäusern, Brunnen und Staffeln im historischen Altstadtkern einen ganz besonderen Charme aus. Sowohl die Stadtkirche St. Veit mit ihrem 36 Meter hohen Kirchturm als auch das wunderschöne Schloss begeistern die Gäste. 24h Check-In nach Absprache möglich Lebensmitteldiscounter wie Lidl, DM-Drogerie-Markt, Penny Markt und Getränkemarkt erreicht man zu Fuß in ca. 5 bis 20 Minuten. Durch die ruhige aber dennoch zentrale Lage der Wohnung ist man mit dem Auto in kurzer Zeit in Stuttgart, Tübingen, Esslingen, Böblingen der Outlet-Stadt Metzingen oder Sindelfingen.

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