| The ability to control blood pressure and other | | | | blood press and benefit the heart is chemical, not |
| body processes naturally is the holy grail of | | | | mechanical, but stress again plays a role. Dr. David |
| alternative health practitioners. Now some of their | | | | Anderson, a researcher with the National |
| claims once dismissed as fanciful are gaining | | | | Institutes of Health, explains that under chronic |
| mainstream respect. In particular, it seems that | | | | stress people tend to take shallow breaths and |
| they're on to something with abdominal breathing | | | | hold them without being aware of it. He calls this |
| and "chi-kung" - exercises that use breathing to | | | | inhibitory breathing. Breathing in this way knocks |
| heal and strengthen not only the heart but also | | | | the blood chemistry out of balance, increasing its |
| the entire body. | | | | acidity. Acidic blood makes the kidneys less |
| Some of this should be no surprise. We recognize | | | | efficient at pumping out sodium and this in turn |
| that our respiration affects our circulation; | | | | raises blood pressure. Dr. Anderson believes that |
| breathing rate and heartbeat increase in sync in | | | | slow breathing may be able to reverse this effect. |
| response to fear, anger and other stressors. Our | | | | He says that people practicing slow breathing |
| blood pressure goes up to, although this we don't | | | | "may be changing their blood gases and the way |
| normally feel. | | | | their kidneys are regulating salt." |
| The respiratory and circulatory systems are | | | | The remarkable thing is that each of these |
| inextricably linked. So it seems logical that | | | | processes mimics the action of one or more |
| heartbeat and blood pressure should also | | | | blood pressure medications, but in a totally natural |
| decrease in response to a slower rate of | | | | way without side effects. |
| breathing. Of course, things that simply "have to | | | | Here's more good news: you don't need to |
| be true" have a habit of turning out to be wrong | | | | become a chi-kung master to take advantage of |
| but, luckily, this is a case where logic proves out. | | | | slow breathing. Simple breathing techniques have |
| Clinical research confirms that breathing, among its | | | | been developed that anyone can use to help |
| many other benefits, does indeed influence the | | | | reduce and control their own blood pressure in |
| circulatory system and helps to regulate blood | | | | just minutes a day. |
| pressure. | | | | Although there are programs available that can |
| How it does this is where science and alternative | | | | make learning them faster, easier and more |
| or Eastern medicine part ways. According to | | | | effective, anyone can benefit from these |
| Eastern principles, breathing slowly and deeply into | | | | techniques on their own almost immediately. The |
| the abdomen strengthens the heart by stimulating | | | | basics are simple: |
| "chi", the mysterious energy said to be the life | | | | - First, simply relax. Listening to slow, soothing |
| force. But despite the compelling effects of | | | | music can help. Plus, music can actually help to |
| certain therapies said to be due to chi, | | | | regulate your breathing as it naturally tries to |
| acupuncture for instance, there is no scientific | | | | synchronize with the beat and tempo of the |
| evidence for its existence. | | | | music you listen to. |
| While chi remains a mystery there are several | | | | - As you relax, slow your breathing as far as |
| concrete physiological processes that can account | | | | comfortable. Don't go beyond your comfort |
| for the effect of slow breathing on blood | | | | threshold. |
| pressure: | | | | - After becoming comfortable with a slower rate |
| | | | of breathing start to extend the length of your |
| 1. Our tension level is reflected in our breathing. | | | | exhale. Relax totally when exhaling. Shoot for |
| When stressed we breathe quickly and shallowly, | | | | gradually extending the amount of time you |
| which builds up muscle tension, especially in the | | | | exhale to about twice the length of your inhale. |
| chest area. This tension constricts blood vessels | | | | - Don't use any form of counting or other |
| and raises blood pressure. Therapeutic slow | | | | timekeeping; it will only disturb your relaxation. As |
| breathing relaxes muscles deep into the chest, | | | | long as your timing is in the ballpark you will feel |
| allowing major blood vessels to open and relieve | | | | the benefits. |
| pressure on the heart. The result is lower blood | | | | - Continue for 15 minutes and repeat several |
| pressure. | | | | times a week. Your breathing rate will gradually |
| 2. What is often called abdominal breathing also | | | | decrease a little each time while your benefits |
| promotes circulation and can reduce blood | | | | increase. |
| pressure by taking some of the load off the | | | | That's all it takes; just 15 minutes a day. If this |
| heart. This should more correctly be called | | | | seems hard to believe it's important to know that |
| "diaphragmatic breathing". The diaphragm is a large | | | | experience with artificial heart pumps has shown |
| sheet of muscle separating the thorax or chest | | | | that resting the heart, even a diseased one, for |
| cavity from the abdomen. What happens in | | | | just short periods can have amazing healing |
| diaphragmatic breathing is that the diaphragm | | | | effects. |
| expands downward to draw the breath deep into | | | | What's more, clinical trials reveal that blood |
| the lungs. This rhythmic expansion and contraction | | | | pressure reductions from slow breathing are |
| of the diaphragm, the largest and most powerful | | | | cumulative. At first, they tend to be only |
| muscle in the body, acts as a membrane pump to | | | | temporary, like the effects of simple relaxation. |
| aid the circulation of blood, especially venous blood | | | | But over the course of several weeks they build |
| from abdomen to thorax or upper chest area. | | | | up, lasting longer each time until you get lower |
| With its large surface area the diaphragm can | | | | blood pressure around the clock. Isn't that worth |
| move a surprising quantity of blood. | | | | a pleasant 15 minutes a day? |
| 3. The third way that slow breathing can lower | | | | |