Researchers say 5 minutes of daily “breathing exercise” can lower high blood pressure as effectively as medication

• A type of breathing exercise can lower blood pressure in just five minutes a day, new research suggests.
• A device that trains the respiratory muscles has been shown to be as effective as medication and weight loss.
• Breathing training can have quick results but doesn’t replace other healthy habits, the researcher says.

Just 30 deep breaths a day with a special device could treat or prevent high blood pressure as effectively as medication and weight loss, new research finds.

According to a study published Sept. 15 in the Journal of Applied Physiology, five-minute breathing exercises help lower blood pressure and improve heart health, potentially benefiting people of all ages and lifestyles.

Researchers from the University of Colorado Boulder and the University of Arizona conducted tests involving a total of 128 healthy adults, ages 18 to 82, who performed breathing exercises for six weeks.

Participants used a hand-held device, similar to an inhaler, for about five to 10 minutes a day and took 30 deep breaths, as the device offered resistance, requiring the respiratory muscles to work harder to inhale.

Within two weeks, the researchers noticed improvements in the participants’ blood pressure, with only mild, transient muscle soreness or lightheadedness as side effects. At the end of the study, they saw an average reduction in systolic blood pressure of 9 mmHg.

The findings are as effective as medication, potentially more effective than lifestyle changes like sodium restriction or weight loss, and could continue to improve over time, according to Daniel Craighead, the study’s lead author and an assistant research professor at the University of Colorado Boulder.

“People can expect results pretty quick,” he told Insider. “We would expect blood pressure to drop even more if you walked longer.”

The researchers were also surprised that the exercise not only benefited people who needed to lower their blood pressure, but also young, healthy participants.

“What’s really exciting about it is that it’s helpful to a wide range of adults. People with unhealthy blood pressure could benefit from incorporating this into their routine now,” Craighead said. “But someone could start in their 30s and stick with it for years to delay or prevent high blood pressure.”

Resistance breathing could be a shortcut to health benefits but does not replace physical activity

The medical interest in breathing exercises is not new. Slow, deep breathing is linked to benefits like stress reduction, better sleep, healthier blood pressure, and improved mental health.

But resistance training your breath could allow you to reap more benefits in a much shorter amount of time, much like lifting heavy weights can boost strength gains, Craighead said.

And unlike other treatments for high blood pressure, such as medication or traditional exercise, the benefits of breathing training could linger after treatment has ended, he added.

The research found that when participants tried the workout for six weeks, paused for six weeks, and then tested again, participants’ blood pressure remained almost as low as it was right after the exercise period. Craighead said the research team is now investigating whether a shorter “maintenance dose” of exercise could help increase benefits even further with minimal investment of time and effort.

They are also working on ways to help more people benefit from the technology. The lab tests used a $500 device, but Craighead said a cheaper, simpler version is commercially available now, and researchers are working on an app to train people to use it effectively.

Still, it’s not a substitute for other healthy habits. According to Craighead, regular exercise and good nutrition are important for maintaining muscle mass and keeping cholesterol levels low to prevent long-term chronic disease.

“It’s not a miracle cure for overall cardiovascular health, so people shouldn’t stop doing other forms of exercise,” he said.