According to studies, daily "breath training" for five minutes may be as as efficient as medicine at lowering high blood pressure.Health and Fitness|

•  According to new research, a certain sort of breath exercise can lower blood pressure in just five minutes each day.

• It was discovered that a device for training respiratory muscles was just as efficient as medicines and diet changes.

• Breath work can produce immediate improvements, but it doesn't take the place of other healthy practises, according to a study.

A new study finds that taking as little as 30 deep breaths a day with a special device can treat or prevent high blood pressure as effectively as medication or weight loss.

Five-minute breathing exercises can lower blood pressure and improve heart health, potentially benefiting people of all ages and lifestyles, according to his study published Sept. 15 in the Journal of Applied Physiology. I have.

Researchers at the University of Colorado Boulder and the University of Arizona tested a total of 128 healthy adults between the ages of 18 and 82 doing respiratory exercise for six weeks.

Participants used an inhaler-like hand held tool for about 5-10 mins an afternoon and took 30 deep breaths.. This is because the device provides resistance, requiring the respiratory muscles to work harder to inhale.

Within two weeks, researchers noticed an improvement in the participants' blood pressure. The only side effects were mild, temporary muscle pain or lightheadedness. Systolic blood pressure decreased by an average of 9 mmHg at the end of the study.

According to Daniel Craighead, lead author of the paper and an assistant professor at the University of Colorado Boulder, the study's findings are as effective as medication and more effective than lifestyle changes such as sodium restriction and weight loss. It is possible that it will continue to improve over time.

"People can expect results pretty quickly," He told his Insider.

The researchers were also surprised that the exercise benefited not only those who needed to lower their blood pressure, but also the young, healthy participants.

"What's really appealing is that targets different demographics. Now is the time for those with high blood pressure to incorporate this into their regular routine," says Craighead... It can last for years.

Resistance breathing may be a shortcut to health benefits, but it doesn't replace physical activity

Medical interest in breathing techniques is not new. Slow, deep breathing has been associated with benefits such as reduced stress, better sleep, healthier blood pressure, and improved mental health.

But just like lifting heavy weights improves strength, doing exhalation strength training can get you more in a much shorter amount of time, Craighead said. .

And unlike other treatments for high blood pressure, such as medication or conventional exercise, the benefits of breathing exercise training may remain even after treatment is discontinued, he added.

The study found that when a participant tried the workout for his six weeks, rested for six weeks, and then tested again, the participant's blood pressure remained nearly as low as immediately after the exercise period. Craighead says the research team is now investigating whether shorter "maintenance doses" of exercise can help you get even more benefits with a minimal investment of time and effort.

They are also working on ways to enable more people to benefit from technology. In his lab tests, he used a $500 device, but Craighead said cheaper and simpler versions are now on the market, and researchers are training people to use it effectively.  Still, it's no substitute for other healthy habits. According to Craighead, regular exercise and good nutrition are key to maintaining muscle mass, keeping cholesterol levels low, and preventing long-term chronic disease.