10 Breaths Per Minute - Pressure Perfect - Lower blood pressure by breathing

[@allensmith9312]

Threw the pills away and was in a lot of trouble.. Immediate reduction in BP, headache and palpitations gone.. Possibly saved my life.. Thanks..

[@jamesblake8712]

This was an incredible experience. l sat down in my easy chair with my legs elevated on the side of my bed from my knees to my fee. I did the 10 breaths routine. It's not difficult because the tone of the sound is so relaxing even though it's repetitive. I was extremely relaxed when finished. I took about 60 seconds to continue my position then sat up and took my blood pressure. My problem is always my systolic is high and I've managed to bring it down to the low to mid 120s with diet and exercise. I take a 25 mg tablet of Losartin daily. My systolic, after this breathing routine was 113. 15 min. later I checked it again while still relaxing and it was still only 117. I will be doing this exercise every day from now on and most likely a few times a day. My goal is to get completely off my BP medication. Clearly one must combine diet, exercise, relaxation techniques and breathing exercises to achieve this goal.

[@LowerMyPressure]

It takes about a month for the BP to stabilize so keep up the great work! Losartin is one of the better BP drugs but if you can reduce or eliminate your meds all together that would be a terrific result. As you get used to the breathing exercises, I would recommend that you try the 8 breaths per minute and maybe even 6 breaths per minute as you progress. Remember to breathe at a pace that is comfortable for you. Daily stress is a HUGE contributing factor in high blood pressure, the breathing exercises will really help in your relaxation :-)

[@RickyCespedes]

Use this outside in the sun to get better results. Very healthy. If theres no sun still do it outside.

[@pcherongirl]

My boyfriend just did this exercise and his blood pressure lowered from 160/101 to 139/94, so awesome. Thank you.

[@skijunkpowder]

Awesome before 123/79 after 115/69 ...Just doing it one time .. Thank you so much !!

[@RickyCespedes]

Use this outside in the sun to get better results. Very healthy. If theres no sun still do it outside

[@MarcCardwell]

hmm, earlier this a.m. i was 140/90, after 15 minuets of this i was at 138/81. is it your believe that daily practice of this technique will result in long lasting BP reduction? as opposed to right after doing it.

[@LowerMyPressure]

Hi Marc: Yes, it takes about 3-4 weeks of use to retrain the sympathetic nervous system to realize that it is not in constant "fight or flight" mode. The breathing exercises will put you in the alpha state of relaxation (like meditation) and the little muscles around your blood vessels will relax, allowing blood to flow better and thus reducing your BP. Daily practice will help to keep your BP from wide swings throughout the day. Be well!

[@marttyd]

I can't do 15 minutes straight, can I work up to it? Or 3 sessions of 5 minutes?

[@gerardocalderon1696]

How does this work? What do i do just listen to it and my breathing will start going with the flow of the sounds??

[@LowerMyPressure]

Instructions are here: kzbin.info/www/bejne/mmeyf41-jd2indk

[@Amaymay1000]

Hi, I just used this yesterday. Not sure if it was all the work I was doing around the house or what, but I slept better than usual the past few weeks. I have a question though...How many times do I use this before going to the next level of "8 breaths per minute"? I want to eventually get down to 6. So should it be daily, weekly? Im going to try to use this 3 times a week. But I want to start off slow. So how many sessions of the 10 breaths before going down to the next level?

[@LowerMyPressure]

There's not really any time time table, it's whatever you feel comfortable doing. You don't have to finish the whole 15 minutes worth of breathing exercises all at once, but it's best to do at least 10 minutes continuously at a time. If you feel winded or light headed during the exercises then it's best to step back to a breathing pace you can complete comfortably. You should try to do the breathing exercises every day for the first month and then 3-4 days a week for maintenance. The exercises do put you in a very relaxed "Alpha State" so they are great to help you sleep. Keep up the great work!

[@Disney_World_9]

Can i do this while walking?

[@joelmiller3174]

Probably not a good idea. The idea of the exercise is to not interrupt the breathing pace for at least 10-15 minutes at a time. When you are outside, it is more difficult to maintain that constant pace.

[@Disney_World_9]

@@joelmiller3174 agree but I did some research on Google and it says that if u breathe slowly while walking or running it will improve efficiency but I can't breathe slow while running

[@HealthyAt60Plus]

Nicelittle exercise. Combine tat wit diet and lifestyle changes and you have a long term winning combination.

[@shamanverse]

When is the best time to do this practice?

[@LowerMyPressure]

I like to do my breathing exercises right before bedtime because it relaxes me and helps me to sleep well. The most important thing is consistency (more important than time of day). Try to do the breathing exercises once a day for the first month and then about 4-5 days a week after to maintain your practice.

[@marygleed8472]

Do you exhale through the nose or mouth?

[@LowerMyPressure]

Breathing through the nose is preferable but breathing through the mouth is just fine too.

[@austintone]

@@LowerMyPressure Wait what?

[@LowerMyPressure]

@@austintone LOL - thanks fixed the typo.

[@lrainew]

This exercise seems too fast. Are you suppose to exhale and inhale that fast?

[@LowerMyPressure]

10 breaths per minute is a good starting point for some people but may be too fast for you. We also have 8 BPM and 6 BPM, one of those might work well for you!

[@lrainew]

Do you mean 8 breaths per min and 6 breaths per min? (BPM) How would les bpm be slower?

[@LowerMyPressure]

Yes BPM = "Breaths per minute." The lower the BPM the longer the inhale and exhale. Take for example 6 BPM - since each breath would be ten seconds long your inhale would be 5 seconds and your exhale would be 5 seconds. If you were breathing at a pace of 10 BPM, each breath would only be 6 seconds instead of 10 seconds. The main point is finding a breathing pace that is comfortable for you.

[@lrainew]

So are you saying when you breathe 10 BPM like the ideo, your would inhale 6 seconds and the exhale 6 seconds. Isn't that 12 seconds per min? Just a little confused. Thank you for taking the time explaining the BPM.

[@LowerMyPressure]

For 10BPM the total time for each complete breath would be 6 seconds (3 seconds inhale - 3 seconds exhale). For some people that's pretty fast and they hyperventilate but for others it's a perfect pace to start. If it seems too fast for you, or you feel light headed, I would suggest a slower breathing pace.

[@RickyCespedes]

Use this outside in the sun to get better results. Very healthy. If theres no sun still do it outside.

[@MarcCardwell]

how's that help? just curious.

[@chrisgrant8568]

hi I understand how the breathing paced works and it does lower the blood pressure, but will return after exercise is done??

[@LowerMyPressure]

It takes about one month of doing the breathing exercises for your BP to remain lower all day long. After the month you may maintain your lower blood pressure by doing the exercises about 4-5 days a week. Your pressure will start to go back up if you stop doing the exercises.

[@Dobie_Gillis]

I'm having difficulty getting used to this. I end up feeling light headed and faint with tingling in my extremities and slightly elevated heat rate after just 5min.. This discomfort is due to the fact it takes me longer to exhale than allowed by the program so I end up hyperventilating. I don't think this is good.

[@LowerMyPressure]

The pace is definitely too fast for you and you are hyperventilating. I would try the 8 or 6 breaths per minute. The 6 breaths per minute seems to be the most popular. Paced breathing isn't for everyone, we are as different as stars in the sky. If you feel any discomfort, or light-headed, you should discontinue the breathing exercises.

[@arkbuilder2012]

I’ve started with 10 breaths per minute. Not sure if I’m doing it correctly. I’m belly breathing but there seems to be a slight pause at the top of the inhale and again on the bottom of the exhale, maybe just a fraction of a second. Am I messing up the benefits of the exercise?

[@LowerMyPressure]

As you become more familiar with the breathing pace you will be able to anticipate the pauses and breathe in one continuous motion. The most important part of the whole exercise is to be able to breathe at a continuous pace without interruption. When the body senses that you are breathing slow and relaxed for at least ten minutes without any interruption, your mind realizes that your not getting ready for a fight or running from danger. The "fight or flight" cycle is interrupted and your body can relax - also relaxing the muscles around your blood vessels, allowing blood to flow more freely and at a reduced pressure. When you do the exercises on a daily basis, eventually your body realizes that it doesn't have to be constantly stressed out and you will achieve a cumulative effect where your pressure starts to remain lower all day long. :-)

[@astrog8tr]

This is very relaxing feels like it would work over time, but I had a question for you. I tried the 8 breaths a minute and couldn't keep up. However, I got a little light headed with this one. What do you suggest-- less time on this one or attempt to keep up with the 8? Or? Thanks. BTW, I did look at the Resperate, so I was looking for a lower price tag!

[@LowerMyPressure]

Breathing is like any other exercise, ease into it and try not to do too much in the beginning. If you can work your way up to ten minutes of breathing without getting light-headed, that would be a great start. Your lungs and body will get used to the exercises and then you may increase your time or move on to the eight BPM. Once on the eight BPM, you want to do the same thing and work your way up slowly so that you don't feel winded or light-headed. Keep up the great work!

[@nedaari1]

First time....I went from 140/70 to 149/69. But then used the other arm and got 129/65. Either way...I'm gonna stick with it.

[@mrcjallday]

This was really nice. I was a little light-headed when I finished but I completed it. Do you do this twice a day, or once per day? I'm excited for the change. Thank you for posting this.

[@LowerMyPressure]

Hi CJ: You don't have to do the full 15 minutes at first, 10 minutes is just fine. Once a day is fine but many people do the exercises twice a day just for relaxation purposes. Doing the exercises twice a day will not lower your blood pressure any faster. Once you get used to doing the exercises, you may wish to try the 8 or 6 breaths per minute versions. Keep up the great work. Have a happy and HEALTHY New Year!

[@miguelconfesor4701]

Who's here everyday? 👏😊

[@pattireichert-dalby4398]

Hi. Can you clarify if you are supposed to be breathing in through the nose and exhaling through the nose or mouth? Thank you.

[@LowerMyPressure]

Breathing through the nose is preferable because it won't dry out your mouth and throat during the exercises. The most important thing is to breathe in one continuous motion and not to hold your breathe during the exercises. Eventually you'll want to move on to the slower breathing paces of 8 or 6 breaths per minute (but 10 breaths is just fine if it's comfortable for you).

[@pattireichert-dalby4398]

Thank you. Can you also clarify why some information instructs a person to hold the breath at the top of the inhale and bottom of the exhale between 4 to 10 seconds before taking the next breath. You said it was important to breathe continuously.

[@LowerMyPressure]

While developing the Pressure Perfect program we tried many different breathing methods. While they all provided relaxation benefits, we found we had the best results with continuous breathing rhythm because it seems to break the cycle of "fight or flight." That being said, we encourage you to find what works best for you - that's where a good blood pressure monitor comes in handy. Best of luck!

[@pattireichert-dalby4398]

Thank you. I do have a good blood pressure monitor and also have the Resperate (which has not been helpful). I'm always researching to see what is most effective for me. I'll continue with this one and see how it goes. I appreciate your help.

[@leomaui4668]

Recommend doing it laying down. Don't do it when driving or walking around. Might get light headed or dizzy

[@marttyd]

What is harder to do 10, 8, or 6. What should beginners start at?

[@LowerMyPressure]

The lower the breaths per minute the harder it is to do the exercises. I would start at 8 or 10 breaths per minute. It is not necessary to do the entire 15 minute session when first starting, 10 minutes is fine and will still give you the desired therapeutic effect.

[@marttyd]

Thank you! I did 8 minutes at 10 bpm, then took a couple minutes break, then 3 minutes @ 8 bpm, took a break and 2 min@ 6 bpm, I'll get there!

[@mokuho]

Its not the maximum capacity this feel softly...

[@hoptoit5910]

Say what?