IMST breathing exercise | IMST blood pressure

IMST breathing exercise | IMST blood pressure

IMST breathing exercise | IMST blood pressure

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How to lower blood pressure quickly at home? Try 5 min IMST breathing exercise to lower high blood pressure. Download our breathing exercises app https://apps.apple.com/app/id1551799152 to lower blood pressure and anxiety off-line

Research published in June 2021 shows that IMST breathing exercise performed just for 5min daily for 6 weeks reduced systolic blood pressure by 9 units which is comparable to the positive effect of a 30min daily moderate aerobic exercise like brisk walking. The scientists have shown that IMST breathing increases natural production of Nitric Oxide by our bodies which helps to dilate blood vessels and lower blood pressure.

What is IMST breathing exercise? It is inhaling with a high level of resistance, 75% of your maximum inspiratory capacity. Then exhaling freely.

Here is the link to the research https://www.ahajournals.org/doi/10.11…

Researchers used a special device to control the level of resistance. We’ll use our thumbs instead of such a device to restrict inhaling. Keep your mouth closed and use thumbs to limit air flow through nostrils during inhale. You know that you are doing it right, when it is quite hard for you to inhale and your diaphragm muscle is raising. This will lead to increase in natural production of Nitric Oxide by our bodies. It is better to do this exercise sitting as you may feel light headed. Stop the exercise if you feel dizzy or rather uncomfortable. The research suggests applying this technique for 30 breaths daily. We’ll use an onscreen breathing circle from our app BreathNow to help us with timing.

More practical tips to lower blood pressure and anxiety in my blog http://www.dmitrikonash.com

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Please subscribe to my channel @breatheandexercise to watch other practical and science proven tips anxiety and high blood pressure    / @breathnow_app  

I am Dmitri, health enthusiast. I developed a passion for health topics in my mid forties when I was diagnosed with anxiety and high blood pressure and my doctor advised me breathing exercise and physical exercises to lower anxiety and high blood pressure naturally. I started from deep breathing, walking and gradually progressed to running to address high blood pressure. Currently in my mid fifties, I fixed anxiety and high blood pressure and compete in global endurance races. I also actively practice breathing exercises, yoga, meditation and meditation music to lower blood pressure. Exercise is one of my favourite methods to stay in good shape and avoid anxiety and high blood pressure. Please subscribe to my channel to watch other practical and science proven health videos Please let me know what other topics related to anxiety and high blood pressure you would like me to cover.

Credits:
Video by Roberto D’Amico from Pixabay
Audio by Progressive, freesound.com

This content is created for informational and educational purposes only and not intended to substitute for medical advice, diagnosis or treatment. Always seek the advice of your own doctor regarding any health matters that you see on the internet.


Content

0.24 -> hi today we do an imsc
4.4 -> breathing exercise which is
6.399 -> scientifically proven
8.16 -> to lower high blood pressure this
11.36 -> research paper
12.559 -> published in june 2021 shows
16.32 -> that just five minutes of imst
20.32 -> breathing daily repeated over six weeks
24.96 -> helped hypertensive participants to
28.64 -> reduce their systolic
30.56 -> blood pressure on average by nine units
34.559 -> what is imrc breathing exercise
37.6 -> it's an exercise where we inhale air
41.04 -> with resistance and it's quite high
43.28 -> resistance
44.48 -> it's approximately 75 of our inspiratory
48.719 -> capacity and
51.84 -> we at the same time we exhale
54.96 -> freely we do this breathing pattern
59.12 -> for 30 times over five
62.32 -> minutes the researchers use special
66.159 -> devices
67.119 -> but restrict air flow while breathing we
70.4 -> instead to try this effect we will use
73.68 -> our
74.159 -> thumbs to restrict airflow through our
77.759 -> nostrils and the way it works is that
80.64 -> you put hands like this
82.4 -> and then you apply thumbs to your
85.04 -> nostrils to restrict air flow
87.439 -> you go like this
96.24 -> and repeat it for 30 times inhaling
99.52 -> should be
100 -> quite difficult you should feel that
102.079 -> your diaphragm
103.36 -> is raising it is better to do this
105.68 -> exercise
106.64 -> seated because you may feel light-headed
109.92 -> please stop this exercise if you feel
113.52 -> dizziness or you feel really
115.6 -> uncomfortable
117.28 -> we will practice this exercise now and
120.56 -> we will use a breathing cycle
122.56 -> to help us with timing the breathing
125.28 -> cycle
125.84 -> from our breathing app breath now
129.28 -> let's do it now
147.56 -> [Music]
156.19 -> [Music]
252.84 -> no
256.709 -> [Music]
282.62 -> [Applause]
288.27 -> [Music]
301.51 -> [Music]
310.14 -> [Music]
378.84 -> so
381.97 -> [Music]
406.84 -> my
410.66 -> [Music]
434.479 -> how did it work for you i would love to
437.52 -> know your feedback
438.8 -> please subscribe to my channel and
441.44 -> forward
441.919 -> this video to your friends who may need
445.28 -> help
446.08 -> stay healthy and have a great day

Source: https://www.youtube.com/watch?v=l3gTevidCP0