4 Safe Breathing Techniques To Control High Blood Pressure As Per Expert-Suggested

We connected with Ankit Kumar Sinha, Senior Consultant & Unit Head - Pulmonology, Respiratory & Sleep Medicine, Max Super Speciality Hospital, Vaishali, who shared some effective breathing techniques you can easily practise at home. These gentle techniques are safe and effective, helping to lower blood pressure naturally and quickly:

4 Best Breathing Techniques/ Exercises To Control High Blood Pressure (High BP)

1. Deep Diaphragmatic (Belly) Breathing

This is a simple but powerful method. This technique activates your body’s rest and digest system, helping lower both stress levels and blood pressure. Enhances oxygen intake, lowers heart rate, and reduces blood pressure.

How To Do It:

• Sit comfortably, place one hand on your chest, and the other on your abdomen.

• Breathe in slowly through your nose, ensuring your abdomen rises more than your chest.

• Exhale slowly through your mouth.

2. Box Breathing (Four-Square Breathing)

“Box Breathing is used by athletes and even military personnel, it reduces stress and stabilises blood pressure. It helps steady your heart rate, reduce anxiety, and calm your mind”, explains Ankit Kumar Sinha.

How To Do It:

• Inhale for a count of 4, hold your breath for 4

• Exhale for 4, and hold again for 4

• Repeat 5–10 times

3. 4-7-8 Breathing Technique

This is a simple and relaxing rhythm: It steers your focus into your breath and away from fast, stress-driven breathing, helping to ease both mind and blood pressure. Ankit Kumar Sinha says, “Promotes relaxation, reduces anxiety, and supports better sleep, all of which help control BP.”

How To Do It:

• Inhale quietly through your nose for 4 seconds

• Then hold your breath for 7 seconds

• Now exhale completely through your mouth for 8 seconds.

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4. Alternate Nostril Breathing (Anulom Vilom)

Ankit Kumar Sinha shared, “This technique harmonises the nervous system, calms the mind, and supports stable blood pressure. It balances the nervous system, improves blood circulation, and is beneficial for mild hypertension.”

How To Do It:

• Close your right nostril with your thumb, inhale through the left.

• Then close the left nostril, exhale through the right.

• Repeat the cycle for 5–10 minutes.

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Tips On Managing High Blood Pressure Through Breathing

• Start simple: Try belly breathing or box breathing first.

• Be consistent: A little daily goes a long way.

• Monitor how you feel: Stop if you feel light-headed or uncomfortable.

• Breath-Holding Cautions: Avoid holding your breath for too long if you have heart disease or dizziness.

• Consult your GP: Especially before trying techniques like IMST or if you’re on medication.

Note: Consult your doctor before making any changes to your health routine.

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