http://science.slashdot.org/story/22/09/20/2147223/daily-breath-training-can-work-as-well-as-medicine-to-reduce-high-blood-pressure
Daily 'Breath Training' Can Work As Well As Medicine To Reduce High Blood Pressure (npr.org) 34
Posted by BeauHD on Wednesday September 21, 2022 @09:00AM from the Wim-Hof dept.
An anonymous reader quotes a report from NPR:
It's well known that weightlifting can strengthen our biceps and quads. Now, there's accumulating evidence that strengthening the muscles we use to breathe is beneficial too. New research shows that a daily dose of muscle training for the diaphragm and other breathing muscles helps promote heart health and reduces high blood pressure. "The muscles we use to breathe atrophy, just like the rest of our muscles tend to do as we get older," explains researcher Daniel Craighead, an integrative physiologist at the University of Colorado Boulder. To test what happens when these muscles are given a good workout, he and his colleagues recruited healthy volunteers ages 18 to 82 to try a daily five-minute technique using a resistance-breathing training device called PowerBreathe. The hand-held machine -- one of several on the market -- looks like an inhaler. When people breathe into it, the device provides resistance, making it harder to inhale.
"We found that doing 30 breaths per day for six weeks lowers systolic blood pressure by about 9 millimeters of mercury," Craighead says. And those reductions are about what could be expected with conventional aerobic exercise, he says -- such as walking, running or cycling. A normal blood pressure reading is less than about 120/80 mmHg, according to the Centers for Disease Control and Prevention. These days, some health care professionals diagnose patients with high blood pressure if their average reading is consistently 130/80 mmHg or higher, the CDC notes. The impact of a sustained 9 mmHg reduction in systolic blood pressure (the first number in the ratio) is significant, says Michael Joyner, a physician at the Mayo Clinic who studies how the nervous system regulates blood pressure. "That's the type of reduction you see with a blood pressure drug," Joyner says. Research has shown many common blood pressure medications lead to about a 9 mmHg reduction. The reductions are higher when people combine multiple medications, but a 10 mmHg reduction correlates with a 35% drop in the risk of stroke and a 25% drop in the risk of heart disease.
So, how exactly does breath training lower blood pressure? Craighead points to the role of endothelial cells, which line our blood vessels and promote the production of nitric oxide -- a key compound that protects the heart. Nitric oxide helps widen our blood vessels, promoting good blood flow, which prevents the buildup of plaque in arteries. "What we found was that six weeks of IMST [inspiratory-muscle strength training] will increase endothelial function by about 45%," Craighead explains. [...] There may also be benefits for elite cyclists, runners and other endurance athletes, he says, citing data that six weeks of IMST increased aerobic exercise tolerance by 12% in middle-aged and older adults. "So we suspect that IMST consisting of only 30 breaths per day would be very helpful in endurance exercise events," Craighead says. It's a technique that athletes could add to their training regimens. Craighead, whose personal marathon best is 2 hours, 21 minutes, says he has incorporated IMST as part of his own training.
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Powerbreathe and many competitors are available on Amazon. http://www.amazon.com/s?k=powerbreath&crid=5UIS22KH4G0T&sprefix=powerbreath%2Caps%2C226&ref=nb_sb_noss_2. If this works it also gives a big boost to yogic "pranayama" practices, which are probably even better - although likely more trouble work into a regular routine.
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