Lower Your Blood Pressure w/ Breathing Exercises (IMST)
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Күн бұрынPDF guide here: www.yogabody.com/lower-blood-...
If you have high blood pressure and you’re looking for a natural, scientifically proven way to lower it, this video is for you.
Heart disease is the leading cause of death worldwide, and high blood pressure is a major contributing factor, affecting 25-50 percent of the adult population in most countries. Physical exercise, diet and medication can all make a huge difference, but resistance breathing - also known as inspiratory muscle strength training (IMST) - is a lesser known, clinically proven strategy that delivers results with just 10 minutes of daily practice.
In this video we’ll share some of the key scientific findings around resistance breathing and blood pressure, followed by a very simple practice that you can try at home. With consistent practice, most people can reduce their systolic blood pressure by 4-9 mmHg.
VIDEO CONTENTS
00:00 Breathing & Blood Pressure
00:40 Safety
00:52 Research
02:02 Lifestyle
03:36 How IMST Works
05:18 Clinical Results
05:50 How to Use a Respiratory Training Device
08:05 Resistance Breathing Practice
DISCLAIMER - This video is for educational purposes only. High blood pressure is potentially life threatening. Before you try any new self-care routines, please check with your doctor. Do not, under any circumstances, alter or discontinue any medication without consulting your physician.
HOW IT WORKS
The initial study using inspiratory muscle strength training (IMST) was published in 2011, and subsequent studies provide equally compelling results. To practice, you place an inexpensive air restricting device in your mouth and inhale forcefully, intentionally stressing the muscles of respiration, most notably your diaphragm, intercostal muscles, and accessory muscles of the chest, neck, and shoulders.
The clinical research suggests that optimal practice includes 5-minute breathing sessions repeated twice daily at 75 percent of your maximum resistance. How does this work? Imagine you did bicep curls with a dumbbell, the weight would add resistance to your curl and stress your muscles, encouraging a strength adaptation over time. The same is true with resistance breathing. The added effort forces you to breathe with greater muscle intensity, and this allows you to safely build respiratory muscle strength.
EXERCISE WE’LL LEARN
* Resistance breathing (IMST)
BEST PRACTICES
Breathing should be challenging, but not uncomfortable during this practice and it should not produce adverse effects. If you feel any dizziness, headache, or breathlessness, back off and do one breath per minute instead of two. Always err on the side of caution. Do not practice this while exercising, driving, or operating a vehicle - you should always be seated.
RESEARCH
* The original 2011 study: pubmed.ncbi.nlm.nih.gov/22093...
* Journal of the American Heart Association: www.ahajournals.org/doi/10.11...
* NPR report: www.npr.org/sections/health-s...
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas' podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#BreathingExercises #HighBloodPressure #hypertension
@YOGABODY.Official Жыл бұрын
Don't yet have a breathing device? Check out some of my other breathing exercises on my channel. Remember to grab the PDF in the description. Hope this is helpful! - Lucas @ YOGABODY
@SG-vk4cq Жыл бұрын
Good video. I have a few IMST devices. Most studies also empathize the resistant exhalation as well for the best benefits for lower pressure. I like to rotate the resisted inhale and exhale. Thanks again for putting this out there and I can state wholeheartedly that this works for asthmatic conditions, general lung capacity, and overall vo2 capacity.
@caroleschulze8124 Жыл бұрын
I don’t understand how to check into your channel to get a breathing device
@hinahasumati1937 Жыл бұрын
Where to buy
@maryellenbarden6289 Жыл бұрын
@@hinahasumati1937 I bought mine on Amazon
@UAPbigfootandBOATDRINKS Жыл бұрын
Just bought one! Looking forward to getting results.
@damngoten4595 Жыл бұрын
Wow!!! I’ve noticed that when I’m extremely anxious or in a panic. I shallow breathe very much, I have short breathes in my upper chest. As a result I’ve had high bp readings of 160:90, yet when I’ve done deep breathing techniques and I’m in a relaxed state I’ve gone to 123-75. Just insane. As someone who’s battled w anxiety for many years, doctors don’t tell u alot of this, instead they want to prescribe all kinds of anxiety pills and bp medicine.
@dan5660 Жыл бұрын
Also- lack of SLEEP over time plays a factor in high numbers. Most people including those with hypertension don't get 8 hours of quality sleep per day. Recently it's been shown that even short(25-45 minute) noontime naps can have positive effects in lowering blood pressure as well.
@vwd3437 3 ай бұрын
I agree!
@CivicTelevisionInd Ай бұрын
I am a competitive powerlifter and consequently have to weight quite a bit more than my natural set point to be competitive. The process of gaining the weight over the years had taken a toll on my blood pressure. But after three weeks of this exercise twice a day, my BP has gone from 150/100 down to 119/69. I made no other changes to my diet, exercise or body weight. I have sent this video to every single strength athlete I know.
@YOGABODY.Official Ай бұрын
Thanks for the support! -YOGABODY Team
@mitchellhawkes22 6 ай бұрын
I fought traffic, got highly stressed and barely made my annual doctor appointment. They hooked me up to their machine, and my first-blush BP was 166/95...pretty awful. Stress and the "white-coat effect' were in full flower. I said, "Give me a few minutes." They gave me a few minutes. I closed my eyes, used THE ABOVE breathing techniques, and my pressure dropped to 127/77. Holy Macaroni. My nurse and doctor were STUNNED by my sudden BP reduction.
@YOGABODY.Official 6 ай бұрын
Looks like you've done some magic! Glad it worked well for you. Continue practicing breathing techniques. - YOGABODY Team
@jackflanagle6079 Жыл бұрын
I read a report on Yahoo in summer of 2021 about this. I immediately bought a device (a cheap one also) and have been doing it ever since. I followed the protocol from the Univ. of Colorado described in the news article which is: a set of 6 breaths, rest one minute or more, repeat four more times, done once per day, six days per week. (With gradual increase in resistance). I'm going to give this somewhat different approach a try as well. Imagine, a technique that doesn't involve ONGOING MEDS (and their side effects) or expensive equipment. NEVER saw another article about it until this video. Thanks.
@YOGABODY.Official Жыл бұрын
It's a very effective practice, Jack. I hope it's helpful for you!
@mrgovin1285 Жыл бұрын
You may not be a doctor or a medical practitioner but you are the best. Dr
@YOGABODY.Official Жыл бұрын
Thanks for your support!
@abnerdayrit1998 Жыл бұрын
I've done breathing exercise when i watched this breathing exercise. It lowers my blood pressure. Thank you for this awesome video!
@samirsharma6312 Жыл бұрын
Thanks Lucas. Great video. My mild hypertension is almost gone. Down to minimal medication. Hope to go without that in time and regular monitoring
@user-ez7cp6mp1g Жыл бұрын
I just ordered a breathing device. I am so excited, and have already just by doing exercises manually-- in just a few days, I've gotten results, thanks.
@JohnMcCreery Жыл бұрын
A friend told us about this practice. You just made it real.
@joannebarretto Жыл бұрын
Thank you so much, I felt a lot of calm and peace
@timmyschannel5 Жыл бұрын
So good. I feel my shoulders relaxing after this
@cloutfiendahh Жыл бұрын
im going to get one because of your video! i been on the fence thinking of buying one because i use to smoke. im still very young and walk evey day im pretty active but i feel like this will help my lungs get back on track
@satChitAananda1 Жыл бұрын
In Hatha yoga, there is a practice called Kaki mudra which creates the Same effect without using any device. Hari OM
@sooniemystic Жыл бұрын
Hi Lucas! Thank you for this video! This is exactly what I explain to my clients who come to my counselling sessions. Medications are only one part of the equation (and sometimes we even don't need the; I agree every situation is unique), we have to help our body with natural behaviors such as breathing and make them a part of our life. Change in behavior is what leads to prolonged changes. I'll be glad to share this video with others!
@YOGABODY.Official Жыл бұрын
Thanks Soonie!
@aa-dz6cr Жыл бұрын
I'm going to try a PowerBreathe but before I spend the money, is it likely to help since I'm getting a lot of miles on a road bike? Alternatively, what is your experience with people who have a good diet, are fit and still need medication to get into the top of the normal range?
@phoenx333 Жыл бұрын
Thanks for sharing this. Using the respiratory device is something new.
@mr.b6699 Жыл бұрын
Mr. Yoga this video is so GREAT!! i really appreciate the straight to the point manner of it all and hope to see good results soon, THANK YOU!!!
@arockiaswamyjayaraj8200 Жыл бұрын
An excellent teaching about the breathing system to learn and how to reduce the BP in our human living system? Thanks to Dear lucas. Yoga master
@sisirabala6099 Жыл бұрын
Thank you so much for sharing this very valuable video.
@pelly1694 Жыл бұрын
thank you for sharing.
@got2go4word Жыл бұрын
This helped me so much, thanks!
@user-kz5cw2gj3w 6 ай бұрын
Well articulated and easy to follow your instructions. Thanks!
@wolfgangcodedesign Жыл бұрын
Great video, Lucas! Very well explained and presented. One thing that’s not clear to me is how much air I should get into my lungs during the 8 seconds compared to a full deep breath.
@Loys- Жыл бұрын
Excellent ! Thank you for sharing this great exercise. I am very worried about my blood pressure. That will help for sure ! 😊👍
@olivia-zx7yi Жыл бұрын
Very clear and helpful. I will try it.
@donaldstoot2422 Жыл бұрын
Dude, your lighting and audio is soooooo amazing
@user-xc4eh4kp9n 11 ай бұрын
Great content. I have done this exercise every hour and yes it does lower your BP !
@YOGABODY.Official 10 ай бұрын
Great to hear, William.
@JennyJardin Жыл бұрын
Deserves more hits. I like it that he's not selling any devices!
@flyozzy4748 Жыл бұрын
Great explanation and video. I’d heard about this and other exercises when I read the Book “Breathe”. It’s an excellent read as is your video.
@daviddavirgi6889 11 күн бұрын
I use a RESPeRATE which is similar but I am wanting to increase stamina and thanks for your demonstration.
@antoniahomsi7851 Жыл бұрын
Hola Lucas. Estoy muy feliz de haber descubierto tu canal . Das recomendaciones muy valiosas. Ya venia haciendo respiraciones y me han ayudado muchisimo. Me ayudo mucho los videos del nervio vago en un momento de muchisimo estres. si sabes algo del TINITUS me gustaria que hicieras un video . Saludos desde España.
@YOGABODY.Official Жыл бұрын
Gracias, Antonia!
@orionpixie3852 Жыл бұрын
awesome lucid explanation
@EvaKumova Жыл бұрын
Thank you, it is really very helpfull!
@jps8678 Жыл бұрын
Thanks. Someone taught to block nose almost full with fingers and breath through nose. It seems to work. I tried also sticking two fingers to closed mouth and it seems also work
@senithisap2177 Жыл бұрын
You are simply superb mam that you are explaining in away that all people can understand and do your exercises,thank you sir , keep doing so many as like me can get clear idea of the disease of what themselves have,iwas going through siatic pain for 8 year,but now the stretches what you gave,My son is 11years old and he had a pain in his heels often,he is going for a shuttle ,in a week 6 days,so please suggest any remedies or why these pain are going through,
@YOGABODY.Official Жыл бұрын
Thanks for your support !
@javohirusarboyev3519 Жыл бұрын
Thank You!
@asha3777 Жыл бұрын
Thank you
@ispeaklife7 Жыл бұрын
This actually works!!!
@stone172 7 ай бұрын
Thank you, very informative
@Paula_Pretty_lady Жыл бұрын
Thanks for this. Bought a device and started today.
@YOGABODY.Official Жыл бұрын
Nice!
@Paula_Pretty_lady Жыл бұрын
And am re-watching and practicing along with you!
@francisgannon8219 Жыл бұрын
Thanks for sharing greetings from Dublin ireland 🇮🇪
@balakrishnanamarthalingam5128 Жыл бұрын
Very good Sir. Bala from Malaysia
@jerzybaczyk2769 Жыл бұрын
You can do this exercise without any device, just sculpting your mouth as if to whistle and only inhaling instead of exhaling.
@YOGABODY.Official Жыл бұрын
I think that would work, not as well but probably yes!
@johnjstecher Жыл бұрын
My daughters name is Jersi. With an i
@jerzybaczyk2769 Жыл бұрын
@@johnjstecher 😁
@TheZuluman7 4 ай бұрын
Thank you 🙏
@liseleveille4209 Жыл бұрын
It works very well for me
@runninggunny 2 ай бұрын
Thank you for making it easy to understand..
@YOGABODY.Official 2 ай бұрын
Glad you like the video! - YOGABODY Team
@dr.vikrantvermaclasses4851 Жыл бұрын
sir any other way to decrease blood pressure,your video is very good nicely explained
@JM-jd7yp Жыл бұрын
Really good video. Excellently explained. Thank you.
@sarvgrover Жыл бұрын
Thanks Lucas
@georgenaha1001 Жыл бұрын
I just bought a breathing device, and am ready to get to work. One question, though; should my inhalations feel like "belly breathing", in which I can feel my gut expanding? I guess the "contraction of the diaphragm" vs the expansion of my gut confused me a bit. Thanks so much for your great video.
@GuitarKitchen Жыл бұрын
thanks!!
@WyldRhino Жыл бұрын
Literally you’re the best!
@YOGABODY.Official Жыл бұрын
Thank you!
@tancolin9911 Жыл бұрын
Loving it
@dawnannechase5216 Жыл бұрын
Awesome just got mine today and did the workout, i hope it lowers my BP. Question, The more resistance that you have it set on the better correct?!
@alicequayle4625 Жыл бұрын
About 75% of max.
@Rodaxx Жыл бұрын
after 1st try sys went down by 6, dia stayed the same. quite good 👍
@eileenmcgann1043 Жыл бұрын
Thanks!
@YOGABODY.Official Жыл бұрын
Thanks for your support, Eileen!
@chingwing3381 Жыл бұрын
I used a trompette embouchurr. You just have to partially plug the small hole at the end to adjust the resistance. I have my own so I don't have to steal it from my son's trumpet. Works well.
@YOGABODY.Official Жыл бұрын
Interesting!
@jamesmassmann6524 Жыл бұрын
Fantastic
@sunducked Жыл бұрын
Love the way you explain everything, Lucas. If I am very comfortable with doing the 2 inhales per minutes and count to 8, should I try to do more than 2 per minute or maybe count to 10? Thank you
@lindaollie Жыл бұрын
Was just listening to dr. Talking about Nitric Oxide. But his approach stated there is no way to increase N .O. Thanks for clearing that up.
@TheHomicidalTendency 4 ай бұрын
Lots of fruits or vegetables will. Spinach and especially beet juice increases it.
@silvigeraldine 4 ай бұрын
Thank you for your kindness video
@YOGABODY.Official 4 ай бұрын
Glad you enjoyed the video. - YOGABODY Team
@themuzzmurray Жыл бұрын
Got one for ya Boss! , 'Bump the Hump' , ( 'wired but tired', 'slow and low' ; 'light and right' - that's Patrick's)
@truthseeker7260 Жыл бұрын
learned a lot.
@createnewlife4us 8 ай бұрын
I’ve learned a lot. Must do the practice. As is in yoga. Must be our lifestyle.
@devanshugaur8965 Жыл бұрын
Nice 🌸
@ajko000 Жыл бұрын
By this logic, are those who play larger breath based instruments also naturally better at this/have stronger diaphragms? Or does this go in reverse as they focus a lot more on prolonged and resistant exhalation?
@johnbeddoe782 Жыл бұрын
Hey Lucas. As there's so much emphasis on nose breathing these days, what do you think of partially blocking the nostrils aka pratiloma pranayama as an alternative to this? I wonder if similar results for lowering blood pressure would occur? Of course, no device needed at all which makes it especially practical. I'm keen to know your opinion :)
@YOGABODY.Official Жыл бұрын
Hello John - nose for breathing but doing some exercises like this for 5 min is helpful,
@thestrappingentrepreneur2822 5 ай бұрын
do you have one for the grip excersize, there was also studies that showed isometric grip excersizes also lowered BP by significant amounts
@jimdussek4551 Жыл бұрын
Thanks for this video. I took your advice and bought a breathing device online for about $18. I have a question though. According to the directions that come with that device, they say to do 25 explosive breaths in a row with no holding your breath in-between. I need to get my blood pressure down so I want to make sure I'm following the best advice. Do you recommend to follow those directions or stick with yours?
@dalih1129 5 ай бұрын
Hi Lucas, thank you very much for the video. I have very erratic BP, and I hope this exercise will help stabilize it. My question is how much air should one breathe in with the device? I am not sure if I am letting in too much or too little air, since all I can see is a plus and a minus sign on the knob. Thanks
@Azis840 Жыл бұрын
Interesting
@shannonclark7190 Жыл бұрын
Do you know of anything that will help lower cholesterol?
@sergekamga4512 Жыл бұрын
I need to do these lung strengthening exercises
@user-sf2kn8ui9u 7 ай бұрын
Can i ask you about thr breathing exercises for high blood pressure is it good not to hold the breathe which is better hold or not hold the breath to reduce high blood pressure
@Moeaslin Жыл бұрын
Do you breath between the sets?
@karynstillwell5535 Жыл бұрын
Does ujjayi breathing come close to resistance breathing? Thanks for the great content!
@suzisea Жыл бұрын
Viloma is closer. Pranayama emphasises breathing only through the nostrils as it filters the air.
@fclss Жыл бұрын
same principle, breathing against resistance, so i would say yes. but this gadget seems to have higher resistance settings which i dont think you can replicate with ujjayi, or you put too much pressure on your vocal cords.
@YOGABODY.Official Жыл бұрын
Hello Karyn - the resistance increases strengthening effect pretty dramatically.
@kala9907 Жыл бұрын
My brother had a stroke and for him is hard to do coordination breathwork on his own so we purchased him incentive spirometer which he can view the feedback using the balls hitting the top of device which each inhale. Even though he is not using the incentive spirometer for its intended use, you think the he can lower blood pressure this way as well?
@YOGABODY.Official Жыл бұрын
Inhalation devices demand greater muscular work too so very likely it can help... the research I've seen in with a different devices, but logically that makes sense.
@tralivali641 Жыл бұрын
Could you do something about tinnitus? I have a really bad ringing in my left ear and I really want to alleviate it somehow. I’d really appreciate a video on that!!!
@YOGABODY.Official Жыл бұрын
I don't have any insight about tinnitus, sorry!
@menamarybaldeosingh618 Жыл бұрын
Hi 🙏🌺thank you but isn’t mouth breathing only for exhaling in certain pranayama exercises?🙏 Of course this exercise seems Ok👍
@janjenkinson1829 Жыл бұрын
Thank you Lucas, What would be a normal blood pressure for a 73 yr . women. I eat well, exercise. Thanking you in advance.
@YOGABODY.Official Жыл бұрын
Hello Jan - well clinically 120/80 is the goal. Obviously we all have strengths / weakness and other things to take into consideration.
@saigejones3363 Жыл бұрын
Can you inhale through this as well and why do you take it out of your mouth?
@thestrappingentrepreneur2822 5 ай бұрын
does doing this longer then 5 minutes have a better effect?
@LG4Eva Жыл бұрын
Yoga Pranayama (breathing techniques) specifically teaches to exhale and inhale from the nose except 2 those are Sheethali and the one Sheethkaari where in the inhalation is done through the mouth. What you have shown seems to be like an experiment which might help or it may not and it could be a risk to the health.
@YOGABODY.Official Жыл бұрын
Published literature is pretty solid, but always good to draw your own conclusions.
@user-sf2kn8ui9u 7 ай бұрын
How maney time we need tk do it and for how long i have a very high blood pressure iam raking medication but still.high
@marlybranch7880 3 ай бұрын
Makes me sleepy every time 😴
@analiarossi6276 Жыл бұрын
Thanks! I ve a question, Is it recomended to calm the anxiety too?
@YOGABODY.Official Жыл бұрын
Hey Analia, by proxy when practicing breathing exercises it tends to calm your feelings of anxiety as you're focusing on your breath
@dara_coleman Жыл бұрын
Hi Lucas, Why do the inhale through the mouth? Would the nose not suffice? With thanks.
@sharadgirjapurkar384 Жыл бұрын
Do we breathe from our nose or mouth with the device in mouth.
@YOGABODY.Official Жыл бұрын
After mouth inhale, keep it nose-nose. Keep going, Sharad!
@deannabanana9766 Жыл бұрын
What is that mouth device?
@lindaollie Жыл бұрын
Just clearing it up I am surprised you don’t mention that with Ujjayi breathing you learn to use your throat to make the resistance.
@EMusicMaestroUK Жыл бұрын
Lucas mentions this in another video.
@Waltliquor1075 3 ай бұрын
I brought that breathing tool and i'm gonna continue watching these video until I start breathing better
@YOGABODY.Official 3 ай бұрын
Let us know how you go! -YOGABODY Team
@mikesmyname1 Жыл бұрын
Is it ok to do more than 2 every 30 seconds ?
@azdhan 7 ай бұрын
Great video! I would love to know your view or opinion of the popular Bas Rutten O2 Inspiratory Muscle Training Device It retails for over $100 I wonder if it works the same as the much cheaper device for the one suggested in your video or if not equivalent, then perhaps more effective and worth the price and hype. Thanks
@YOGABODY.Official 7 ай бұрын
Just by a $10 one on Amazon. And be careful to disinfect it - boil it!
@inthevortex-de1rh 9 ай бұрын
Do you have a link for the device?
@Ryan-ud8tx 9 ай бұрын
Where can we get a device like that?
@carolyn6747 Жыл бұрын
Where can I buy that $10 device.
@aristnik Жыл бұрын
There is a similar one at Walmart brand name Adurance and I'm sure if you showed them a picture of it at a drugstore they might be able to recommend a similar device
@lindyrobinson4060 Жыл бұрын
What is the device called? Do I buy from a gym, pharmacy or Amazon? Can I not just hold my breath?
@andycurran42 Жыл бұрын
Amazon has them. Holding your breath will help but adding resistance will help much faster. Like he said you can do curls without a dumbbell and still have muscle gain but to really build your biceps you'd need to add dumbbells (aka resistance).
@YOGABODY.Official Жыл бұрын
Hello Lindy - it's possible to use a straw. The reusable aluminum straws work well. But "breath trainers" (can buy on amazon) are inexpensive and pretty helpful.
@christine6059 Жыл бұрын
When you say “sets,” I think you mean reps. It’s an important distinction.
@faisalalawlqi3578 10 ай бұрын
Where can i find this device
@lindaollie Жыл бұрын
is this also called ujjayi Breathing
@TromboneAl 4 ай бұрын
Can you please give me more explicit instructions as to what you're doing between "sets"? My understanding: Breathe in for 8 seconds, breathe out for 5 seconds(?), breathe normally for 17 seconds (30-13). Is that right? Thanks.
@YOGABODY.Official 4 ай бұрын
You got it! Breathe in for 8 seconds, out for 5, then relax for 17. Adjust as needed for your comfort. - YOGABODY Team
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