A powerful breathing technique could increase a key factor in longevity

If you are you almost certainly breathe alive. Breathing is an automatic process—something the body generally does all by itself, as intuitively as your heartbeat. Very seldom do we stop and think about the mechanics of breathing unless it becomes challenging or we need to control our breath – like diving underwater. But here’s a reminder of the basics:

Step 1: Inhale. Step 2: Exhale. Step 3: Repeat endlessly.

Breathing is a process that involves a complex system – and each part needs to be strong for the whole orchestra to play well together. Breathing may seem easy, but it is not easy.

As with other muscle contractions, we could all work on our breathing and improve blood pressure. You won’t find a piece of equipment dedicated to your lungs at the gym, there is a technique that will challenge and strengthen your breathing machine. This exercise is called High-Resistance Inspiratory Muscle Strength Training, or IMST for short.

A team from the University of Colorado Boulder has been studying the benefits of IMST for years. Her research shows that improving current and future health is a worthwhile endeavor.

LONGEVITY HACKS is a regular series out Vice versa about the scientifically based strategies to live better, healthier and longer without medication. Get more in our Hacks Index.

Science in Action — The Colorado team published their latest paper in the Journal of Applied Physiology last September. In their study, 128 healthy adults between the ages of 18 and 82 performed a five-minute exercise using high-resistance or a low-resistance version of IMST. For six weeks, the participants pumped 30 breaths into a resistance breathing machine almost every day. They used a specific brand called PowerBreathe, although there are other types.

The device makes it harder to breathe in, so the muscles that help you breathe have to work harder. After six weeks, the 67 people who took part in highly resistant IMST saw improved blood pressure readings. It only took two weeks of practice before her blood pressure readings began to improve.

The measure the researchers were most interested in is systolic blood pressure, which is the first number in a blood pressure reading. The Centers for Disease Control measures normal blood pressure below 120/80 mmHg. The top number – systolic blood pressure – refers to the amount of pressure in your arteries when your heart is pounding. The bottom number – diastolic blood pressure – measures the pressure in your arteries in between throbs while your heart rests. The unit of measurement refers to millimeters of mercury (Hg on the periodic table of elements) or the force of pressure exerted on a surface. In this case, the surface is the artery.

The high resistance group lowered their systolic blood pressure by about 9 points. The group that did the low-resistance version showed no difference in systolic or diastolic blood pressure after six weeks.

Why it’s a hack – The observed reduction in blood pressure in those who performed IMST for six weeks is similar to that seen in those who practice regular aerobic exercise. So you can get all the blood pressure benefits of exercise without leaving the couch. However, these applications could be particularly useful for those who cannot easily or at all do aerobic exercise.

Lead author Daniel Craighead, a professor of physiology research at the University of Colorado Boulder, emphasizes that anyone could benefit from this wearable device.

“What’s really exciting about our recent research is that it suggests that respiratory muscle strength training is similarly effective in lowering blood pressure in young and older adults, men and women, and in people with normal and high blood pressure,” says Craighead Vice versa.

The resistance breathing exerciser makes it difficult to breathe in and trains the breathing muscles. It acts on the diaphragm, which separates the thoracic cavity from the stomach, and is responsible for expanding the ribs and chest during inhalation. Then there are the intercostal muscles, which are located between the ribs and help shift the rib cage during a deep breath.

One does not need a PowerBreathe or any other device to reap the benefits of this regimen. Deep breathing exercises can provide a similar boost but require more time.

“Blood pressure goes down [IMST] can be achieved in 5-10 minutes a day, while meditative breathing will likely require around 30 minutes a day,” says Craighead.

Also, the airy exercise is meant to complement cardio, not replace it. Craighead notes that IMST hasn’t been observed to lower cholesterol, for example, so regular walks and runs have irreplaceable benefits for your long-term health.

How it affects longevity – High blood pressure, a condition known as high blood pressure, increases the risk of stroke and heart disease. About 78 million Americans are diagnosed with high blood pressure, and 70 million have blood pressure that is higher than normal. While there are steps everyone can take to protect this aspect of their health—eating a balanced diet, exercising regularly, not smoking—age alone increases the risk of heart disease and high blood pressure.

The mechanisms behind blood pressure and longevity go back to the sympathetic nervous system, which controls our fight-or-flight response, says Craighead. This type of training also improves oxidative stress, which is a result of the imbalance of oxygen-reactive species in the body and the ability to remove toxins from these reactive components.

Exercise also improves what is known as endothelial function. Endothelial cells form a thin membrane lining our blood vessels and help produce nitric oxide, which improves blood flow by widening the vessels. After six weeks of training, endothelial function improved by about 45 percent.

When you need to take a few deep breaths during the day (and we probably all should), you know it does more for your long-term health than just calming you down amidst the chaos.

Hack score out of 10 – 💨💨💨💨💨 (5/10 IMST exhalations)