[HN Gopher] Breathing exercise lowers blood pressure better than...
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Breathing exercise lowers blood pressure better than working out,
medication
Author : throw1234651234
Score : 154 points
Date : 2021-07-06 13:01 UTC (9 hours ago)
(HTM) web link (www.studyfinds.org)
(TXT) w3m dump (www.studyfinds.org)
| bane wrote:
| I have sometimes high blood pressure. 5-10 minutes of slow
| focused breathing almost always bring it down from "you may need
| to see a doctor" to "maybe think about possibly getting some
| regular cardio". It's amazing. The only other thing that does it
| as much is alcohol, and that has a number of negative side
| effects later.
| silicon2401 wrote:
| Alcohol increases blood pressure in the short and long terms:
| https://www.mayoclinic.org/diseases-conditions/high-blood-pr...
| pen2l wrote:
| If anyone here has an Apple watch, they likely experienced the
| "intrusiveness" of the breathing app.
|
| At first, it did indeed caught me off guard... why was Apple, a
| company whose products I equate to be the pinnacle of
| principled UI design, so pushy and so annoying with
| notifications that I take a moment to breathe.
|
| But then I observed something truly remarkably: it wasn't just
| randomly, aimlessly spamming me with the notifications... it
| was giving me these notifications at very key times. It gave
| notifications during times of acute distress, times when I was
| feeling off one way or another. And by golly, when I did then
| stop and take its suggestion to stop and do its guided
| breathing exercise, wow, it helped.
| andrekandre wrote:
| for me its just the opposite, those reminders during
| stressfull times make me MORE stressed and i just toss the
| watch into a box for the rest of the day...
| graeme wrote:
| Did you ever....try the breathing exercise? 90% of people
| don't, but it's actually quite pleasant.
|
| There are some situations of acute stress where one can't
| take a 1 min pause, but in most scenarios it helps.
| caleb-allen wrote:
| I have a Fitbit, and I've had to shut off as many of the
| notifications as I can. I really hope the trend goes toward
| simplicity rather than cutesy rewards and notifications..
| Brakenshire wrote:
| You might like the Withings trackers.
| rowanG077 wrote:
| Man Is there a product that does this that is not Apple? I
| really want this but I will never buy into Apples software.
| baby wrote:
| Oh wow. I always just assumed they were throwing these at
| regular intervals during the day! You're saying they're
| actually giving you these based on your pulse or smthg?
| Normille wrote:
| Is this a similar effect to 'nasal breathing' [0] while running?
| ie. you're making the cardiovascular system work harder to get
| the oxygen it needs.
|
| [0] https://www.runnersworld.com/training/a33993505/nasal-
| breath...
| mmcgaha wrote:
| I doubt this is the same thing, but in Jr High, I was
| complaining that my side hurt doing the mile run and the coach
| had me breathe through my nose instead of my mouth; sure enough
| the pain went away.
| vvatermelone wrote:
| That's a very interesting idea. I've _always_ breathed
| through my mouth while running due to not getting "enough"
| air through my nose, and also fight with abdominal pains
| whilst running as well. I'll give this a shot tonight
| actually, in theory it seems very similar to any other kind
| of resistance training.
| JadeNB wrote:
| I think that the title mangler struck again--the headline is
| "5-minute breathing exercise lowers blood pressure". The article
| doesn't seem to refer to "min breathing", so having that as the
| article title seems to be an error.
| throw1234651234 wrote:
| Not sure how this works since I post like 3 articles a year,
| but I posted the title as "5 Min Breathing Exercise Lowers
| Blood Pressure" initially and something or someone changed it.
| JadeNB wrote:
| Yeah, the mangler removes numeric prefixes, I guess to fight
| against "10 Breathing Exercises You Won't Believe (#7 is
| Amazing!)"-style clickbait.
| amriksohata wrote:
| much more effective just doing yoga by hindu sages
| leke wrote:
| It is possible to reproduce this without the machine? Like maybe
| go for a run?
| jachee wrote:
| Not in 5 minutes' time.
| LinuxBender wrote:
| Breathing exercises work great. I have run across a few things
| that interact with the vagus nerve. Another technique I didn't
| expect to work was rubbing my eyes. I only get about 5 points
| reduction in systolic, but it's something. If you have a BP
| monitor, try it out. If you get lab-coat hypertension, try it at
| the doctors office.
| NickM wrote:
| Honest question: why do they need an electronic device for this?
| If the goal is just to provide resistance against breathing,
| wouldn't it work just as well to suck air through, say, a narrow
| straw?
| modeless wrote:
| You can buy purely mechanical versions with adjustable
| resistance. I got one a couple of years ago.
|
| Breathing sounds easy but it is real exercise if you set the
| resistance high enough. I found it unpleasant and stopped doing
| it, especially because the device gets kind of gross and needs
| frequent disassembly for washing according to the manual. But I
| really should probably start again given the low time
| investment and multiple studies that show a large blood
| pressure benefit relative to other interventions.
| mentos wrote:
| I held my nose and then tried to breathe through a clenched
| fist and regulated the flow by clenching/releasing my fingers
| seems to work well
| Someone1234 wrote:
| They needed an electrical one because studies like data to
| analyze. You can easily buy a non-electrical one like the Power
| Breathe, The Breather, PowerLung, etc. Just look up "Breathing
| Trainers" at Amazon or similar.
|
| As to using "a narrow straw," no, because these resist both
| your inhale AND exhale, and while it is easy to exhale through
| a narrow straw trying to inhale just causes the straw to
| collapse (or you won't get enough air and will have to
| stop/pass out). They're designed to resist but not limit.
|
| After having tried a breathing trainer, it definitely feels
| like real exercise even just at your desk, and I cannot imagine
| doing it for 15-minute sessions via a narrow straw.
| drewg123 wrote:
| > trying to inhale just causes the straw to collapse
|
| What about just using a metal straw?
| Someone1234 wrote:
| With a metal straw, you solve collapse, but you don't solve
| restrictive airflow.
|
| I'd just buy a breathing trainer with adjustable resistance
| (start low, set a time goal (e.g. 15 minutes once a day),
| and increase it one level every session until you fail,
| then move back one, do a few sessions, then try to move up,
| repeat).
| exhilaration wrote:
| Can you recommend one of those breathing trainers? It sounds
| interesting.
| mmkhd wrote:
| I have only experience with one but the Ultrabreath works
| nicely.
| cycomanic wrote:
| Actually my father just has one half lung left and regularly
| sees a physio for lung training. One of the excercises they
| do is breathing through a straw so yes it does work and is
| being used.
| Someone1234 wrote:
| I'd suggest reading the study.
|
| What your father is doing is known as Straw Breathing, you
| inhale normally, then exhale via a drinking straw. Repeat
| for five minutes.
|
| We're discussing bi-direction breathing training, wherein
| resistive _inhaling_ is a significant part of the exercise
| regimen and one not offered in [easier] Straw Breathing.
|
| If you have a study that compares Straw Breathing to using
| a Breathing Trainer it would be a welcome addition to the
| discussion. But currently straw breathing is primarily
| aimed at bringing people from below back to normal lung
| function, whereas breathing training is meant to improve
| lung function above normal.
| prometheus76 wrote:
| I use a 10' piece of garden hose shoved into a 5 gallon
| bucket of water. Or a barrel of water, if you have one.
| Good for exhale practice.
| gopalv wrote:
| > If the goal is just to provide resistance against breathing,
| wouldn't it work just as well to suck air through
|
| There's something a lot of people (including myself) do which
| sounds a lot like Darth Vader, which is to cup your open mouth
| and breathe in while getting stressed about things.
|
| You probably don't need a device at all to do breathing
| exercises (like a kapalbhati in Hindu tantric traditions,
| though the whole exercise involves stuff you need a tub for).
|
| The electronic device is probably better for a medical setting
| , because it will not just measure, it will track the activity
| in some way - the numbers matter because the medical practice
| is evidence based in a good way, the goal being to titrate a
| dosage, even for exercise interventions.
| mistrial9 wrote:
| so they can sell people a device and pay for better ad
| placement to do more of that?
| Tempest1981 wrote:
| Clicking "this device" shows a diagram of a sort of wide
| tapered straw... used to "cure" hiccups:
|
| https://www.studyfinds.org/invention-science-cure-hiccups/
| war1025 wrote:
| Any time I see anything about hiccups, my mind immediately
| jumps to this [1]. Rubbing your butthole is supposed to stop
| the hiccups.
|
| Never tried it, but it is firmly planted in my head as random
| trivia.
|
| [1] https://malct32.blogspot.com/2011/03/rectal-stimulation-
| to-c...
| chrisweekly wrote:
| Huh. My hiccup remedy has never once failed me: - Sit
| upright, and ignore any hiccups till they're gone. - 1.
| Inhale and exhale normally for a couple breaths. - 2. Inhale
| extremely deeply, filling lungs to max capacity, and hold it
| (lungs full) for a slow 5-count. - 3. Forcibly exhale
| steadily until lungs are completely empty, and hold it (lungs
| empty) for a slow 5-count. - 4. Steadily inhale (repeating
| step 2).
|
| If they're stubborn you may need to repeat the fill/empty
| cycle 2 or 3 times. 100% success rate for me and my family
| and friends. I guess the it helps relax the diaphram to take
| control of it and put it through its paces.
| filoeleven wrote:
| My routine is similar, except that my step 3 is a further
| "sipping" inhale, repeating your step 2 and my step 3 until
| I can't take in any more air or hold my breath any longer.
| I've found that the initial "max capacity inhale" really
| isn't that, but it takes some seconds holding that much air
| in at rest, with the trachea closed, in order to further
| inhale.
|
| I think my version works because the diaphragm can't spasm
| when it's stretched (or contracted, not sure which) so far
| out from its neutral position. If I think of it next time,
| I'll have to try your method out!
| david-gpu wrote:
| I do something similar that also works 100% of the time!
|
| 1. Inhale until lungs are at full capacity.
|
| 2. Hold your breath as long as you manage comfortably.
|
| 3. Breathe in and out slowly for a couple of breaths. I.e.
| don't gasp for air.
|
| I also long suspected it may work by reducing the
| activity/stimulation of the diaphragm.
| kahmeal wrote:
| This might just end up doing the same thing with extra
| steps but for me the most effective has been holding
| breath until it starts to become slightly uncomfortable
| and then start drinking a full glass of water while
| allowing myself to take short breaths of air as necessary
| between swallows. Something about the swallowing motion
| combined with short breaths seems to "reset" the
| diaphragm like a champ for me. Breathe slow and relaxed
| for the minute after to ensure it's really gone :)
| covercash wrote:
| I think this is that device: https://hiccaway.com/general/
| Tempest1981 wrote:
| Here is one explanation of the electronics (variable
| resistance): https://www.powerbreathe.com/product/powerbreathe-
| k-series/?...
|
| Claim: "The K series devices all feature a unique, patented,
| electronically tapered flow resistive loading valve. This means
| the resistance is constantly monitored and tapered to match
| your reducing strength throughout the breath thus allowing
| greater flow and maximum volume rather than cutting off half
| way through the breath."
| amelius wrote:
| Hi, I'm still looking for a sensor/device that can measure both
| breathing frequency and breathing type (costal versus
| diaphragmatic breathing).
| kazinator wrote:
| Pursed lips work.
| fudged71 wrote:
| Is it possible to buy a cheap device off alibaba?
| hollander wrote:
| YES, but will it work?
| tomComb wrote:
| This appears to be based on this
|
| Novel 5-minute workout improves blood pressure, may boost your
| brain (2019-02-15)
| https://www.colorado.edu/today/2019/02/25/novel-workout-impr...
|
| Lowering Blood Pressure in 5 Minutes (2019-02-24)
| https://www.youtube.com/watch?v=3KueabH8B8M University of
| Colorado Boulder
| RappingBoomer wrote:
| I gotta try this one out
| new_guy wrote:
| There's a whole branch of Indian science devoted to this.
| Pranayama.
|
| Check out 'The Hindu-Yogi Science of Breath' -
| http://www.yogebooks.com/english/atkinson/1903sciencebreath....
| swader999 wrote:
| Its weird that they are showing mouth breathing with a device.
| Just do nose breathing and slow down the exhale and the inhale
| for a total of about 5-6 breathes per minute.
|
| Go to google and search on "breathing exercise" and you get a
| little app that will help you dial in this pace. This too will
| lower your blood pressure, help you focus and reduce anxiety!
| _def wrote:
| Or imagine breathing out through a straw
| mmkhd wrote:
| The exercise is for breathing in. You probably could add
| resistance by pursing your lips but with a device results
| will be more reproducible. I have an Ultrabreath (made in UK)
| from Amazon that seems to be the simple analog equivalent if
| the fancy electronic device in the video. Now that I know
| that it might help with blood pressure I will try using it
| seriously. (Edit: spelling)
| DennisP wrote:
| The point is to add resistance to strengthen your breathing
| muscles, not just to slow down your breathing rate.
| Tomte wrote:
| Would an FFP2 mask work?
| DennisP wrote:
| I often used one before I was vaccinated, and it was pretty
| easy to breathe through it.
| hollander wrote:
| Probably but maybe not as powerful as a specially designed
| device. It's not as controlled, and you can get sloppy more
| easily.
| turnerc wrote:
| They are showing it because within the study they used data
| from the device to monitor adherence to each intensity level of
| their trial groups.
| cwkoss wrote:
| Does the device have to create negative pressure or does a
| constricted airway have the same effect?
|
| I'm no expert - but it seems to me that, so long as you're able
| to breathing at same rate and resistance, a small negative
| pressure (ex. with a powered fan) would be aerodynamically
| equivalent to a constricted airway (ex. breathing through a
| tube).
|
| Is a powered device meaningfully different than just breathing
| through a boba straw or similar (would be much cheaper...)
| mirekrusin wrote:
| Great, so I can vape on high air resistance to induce low blood
| pressure?
| rpmisms wrote:
| As long as there's no nicotine, I don't see why not. Nicotine
| will raise your blood pressure short-term.
| giantg2 wrote:
| You can also use those grip strengtheners and hold it for 2
| minutes. Repeat a few times. Supposed to reduce blood pressure.
|
| The thing that would reduce my blood pressure the most is
| quitting my job.
| agumonkey wrote:
| whenever I escape toxic locations to hide in my car I can feel
| the blood reach my toes again
|
| where (and whom with) you spend your time matters a lot
| throw1234651234 wrote:
| 'A five-minute workout that scientists call "strength training
| for your breathing muscles" is proving to lower blood pressure as
| well as or even better than traditional exercise and prescription
| drugs.'
|
| This article appears to be a re-print of something published a
| year or two ago, but I can't find the original atm. I bought the
| device based on the research, but found the "exercise" to be
| poorly defined, as with most meditative breathing exercises, and
| never did it. Was hoping further research was done or the study
| was replicated, which doesn't appear to be the case,
| unfortunately.
| Tempest1981 wrote:
| This similar article: https://www.eatthis.com/news-imst-high-
| resistance-inspirator...
|
| Links to this (also recent) article:
| https://www.ahajournals.org/doi/10.1161/JAHA.121.020980
|
| Which links to
| https://www.clinicaltrials.gov/ct2/show/NCT03266510?term=NCT...
|
| Which might be from 2017? Or study began in 2017, updated May
| 2021?
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