When experiencing stress, the brain activates the body’s “fight or flight” response. Stress hormones released into the blood accelerate the heartbeat and temporarily increase blood pressure. This can happen even to a person whose heart is completely healthy, writes “Parade”.
Read more Shooting occurred at a rave party in Switzerland, one person died
The risk is higher for people who already have high blood pressure or suffer from other cardiovascular diseases. Their blood vessels may be less elastic, so the changes caused by stress become a heavier burden on the body.
It is impossible and unnecessary to completely avoid stress. Short-term tension sometimes helps to concentrate, react faster, or complete a task by a set deadline. Chronic stress, when the body remains in a constant state of readiness for a long time, causes much more concern for doctors.
Over time, this can contribute to more frequent heartbeats, increased blood pressure, and inflammatory processes in the body that are unfavorable for the heart and blood vessels.
Why does slow breathing help?
Breathing exercises activate the parasympathetic nervous system, responsible for the body’s rest and relaxation state. The vagus nerve, connecting the brain with the heart and other internal organs, plays an important role.
Breathing more slowly and consciously can reduce the production of stress hormones, slow the heart rate, and relax the blood vessels. As blood flows more easily through them, the load on the heart decreases, which can slightly lower blood pressure.
A major advantage of these exercises is their accessibility. They can be done at home, at work, or in the car before starting to drive. No equipment or much time is needed.
The most important thing is to choose a time when the exercise can be repeated daily. For some, it is most convenient to do it right after waking up, for others during a work break or before sleep.
Read more In the yard of Kaunas district, a car injured a minor
Square breathing
In this exercise, all four parts last equally:
- inhale through the nose counting to four;
- hold your breath counting to four;
- exhale through the mouth counting to four;
- hold your breath again counting to four.
This cycle can be repeated for several minutes. Breathing should be calm, without trying to inhale or exhale as much air as possible.
Breathing exercise 4–7–8
The principle of this method is to exhale longer than you inhale:
- inhale for four seconds;
- hold your breath for seven seconds;
- exhale for eight seconds.
At first, a few cycles are enough. If holding your breath for seven seconds is difficult, you should not force yourself – the time can be shortened and gradually increased.
Diaphragmatic, or abdominal, breathing
This exercise is most comfortable to do lying on your back with your knees bent:
- place one hand on the upper chest;
- place the other on the abdomen, under the ribs;
- slowly inhale through the nose and let the abdomen rise;
- the hand on the chest should move very little;
- exhaling through pursed lips, gently tighten the abdominal muscles and let the abdomen fall.
This exercise helps to learn to breathe with the diaphragm, not just superficially raising the chest. If during any exercise you start to feel dizzy, short of breath, or weak, you should stop and return to normal breathing.
Not only breathing exercises help
Cardiologists have identified more everyday ways that can reduce stress and contribute to better heart health.
One of them is regular physical activity. Even brisk walking stimulates the release of endorphins, can improve mood, and helps control blood pressure.
Yoga can also be beneficial, combining movement, conscious breathing, and meditation at the same time. Communication with loved ones is also important. Connection with other people helps reduce tension, although in a stressful daily life, there is often less and less time for friends and family.
Breathing exercises can complement other blood pressure control methods, but they do not replace doctor-prescribed medications, physical activity, balanced nutrition, and other treatment recommendations. If blood pressure is constantly high, you should consult a family doctor.
Read more Beehive robbed near Birštonas
