If you’re looking for a natural way to lower stress and support heart health, breathing exercises may be one of the most accessible tools out there. Research shows that certain breathing techniques can help relax your nervous system, reduce cortisol, and lower blood pressure, all without medication. Whether you’re dealing with hypertension, daily anxiety, or just want a calm reset, these eight breathing exercises are simple, effective, and easy to try right now.
8. Mindful Breathing (with a Mantra)
Mindfulness paired with breath-work enhances emotional regulation and lowers stress-induced blood pressure spikes. Inhale slowly while mentally repeating a calming word or phrase like “calm” or “peace,” then exhale while repeating it again. This meditative breath-work has been shown to shift the brain out of survival mode and lower sympathetic nervous system activation, which in turn helps reduce blood pressure.
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7. Progressive Muscle Relaxation with Breath
This technique combines deep breathing with intentional muscle relaxation. As you breathe in, tense one muscle group (like your fists), then release and relax as you breathe out. Move through your entire body from head to toe. Combining physical release with controlled breathing exercises can lower both muscular and cardiovascular tension, which is ideal for people whose blood pressure spikes due to chronic stress.
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6. Pursed-Lip Breathing
Often used for people with respiratory conditions, pursed-lip breathing also helps with blood pressure regulation by slowing down exhalation and reducing the work of breathing. Inhale through your nose for 2 seconds, then purse your lips as if you’re blowing out a candle and exhale slowly for 4 seconds. This helps increase oxygenation and calms your heart rate.
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5. Resonant Breathing (Coherent Breathing)
In this exercise, you breathe at a steady pace of about five breaths per minute. Inhale for 5–6 seconds, and then exhale for 5–6 seconds. Resonant breathing exercises create a rhythm that aligns with your heart rate variability (HRV), which has been shown to reduce stress and support lower blood pressure, particularly in people with hypertension.
4. Alternate Nostril Breathing
Common in yoga and Ayurvedic traditions, alternate nostril breathing is known to calm the mind and improve cardiovascular function. Close your right nostril and inhale through the left, then close your left nostril and exhale through the right. Repeat for several rounds. This balancing technique can help regulate the nervous system and promote more stable blood pressure.
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3. Diaphragmatic (Belly) Breathing
Instead of shallow chest breathing, this technique encourages deep breathing from your diaphragm. Sit or lie down, place one hand on your stomach and one on your chest, and inhale deeply so only your stomach rises. Exhale slowly. Diaphragmatic breathing exercises can reduce strain on the heart and has been linked to improved oxygen exchange and reduced blood pressure over time.
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2. Box Breathing
Used by athletes and Navy SEALs, box breathing helps reduce anxiety and create mental focus. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeating this pattern for just 1–2 minutes can slow your heartbeat and bring down blood pressure. It’s also great for managing stress during high-pressure moments.
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1. 4-7-8 Breathing
As one of the most popular breathing exercises, this technique is known for its calming effects on the nervous system. Inhale through your nose for 4 seconds, hold the breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. This exercise helps regulate your heart rate, slows your breathing, and activates the parasympathetic nervous system, which can reduce blood pressure when practiced regularly.