The Exercise to Lower Blood Pressure That Will Surprise You. DO IT DAILY!
The Exercise to Lower Blood Pressure That Will Surprise You. DO IT DAILY!
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Today Dr. Ryan Shelton talk about what exercises you can do daily to help you lower high blood pressure. Based on research!
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Content
0.03 -> Hey did you know that estimates from a
recent study from Harvard University
5.39 -> show that nearly 950 million people
worldwide struggle with high blood
13.62 -> pressure and the negative consequences
that come along with it?
18.42 -> Now it varies from country to country. In
America somewhere between 20 and 30
24.06 -> percent, in some countries as much as 50
percent of the population struggles with
30.63 -> high blood pressure. If you're one of
those individuals please do yourself a
35.73 -> favor and watch this video to its
completion so that I can show you the
41.7 -> exercise consistently if you use it
every day to help with blood pressure in
48.379 -> profound ways. I'm Dr. Ryan Shelton and I
want to walk you through what I've seen research show me.
64.14 -> Now we've known for decades that aerobic exercise and resistance exercise can
71.17 -> lower blood pressure if you do it
consistently over time, a little bit
75.84 -> aerobic and resistance when you combine
those two in something like
80.32 -> cross-training
it can have even more significant
84.16 -> effects. But I want to talk about some
muscles that work all day long all night
90.88 -> long. They're muscles that you don't
necessarily have to go to the gym to
96.04 -> exercise but they're so important if you
incorporate them into your daily routine
103.24 -> to strengthen these muscles. I'm gonna
talk about two studies that are really
109.869 -> interesting and caught my eye because
the effects of this exercise can be
116.38 -> significant its breathing breathing
breathing exercises deep breathing
122.59 -> exercises can have profound effects on
your body and why I value deep breathing
129.369 -> exercises so much is not only can it
help with high blood pressure but it can
136.57 -> help overall health and well-being it
can reduce asthma it can reduce anxiety
143.459 -> it can reduce diabetes it can reduce
stress and I love it when when one
152.01 -> therapeutic intervention can improve
your health and well-being across the
158.019 -> board and the reason is you can grab
hold of something called the vagus nerve
164.53 -> in the nervous system the vagus nerve is
a part of the parasympathetic nervous
171.549 -> system that controls everything
basically from the neck down so it
177.34 -> controls most of those processes that we
don't have to think about it controls
183.1 -> heartbeat heart rate blood pressure it
controls breathing it controls the
188.17 -> digestion it's separate from the nervous
system the skeletal muscle system or a
193.599 -> nervous system that controls
the skeletal muscles of the arms of the
200.11 -> back of the buttocks of the legs the
parasympathetic nervous system is
204.91 -> controlled by something called the vagus
nerve and you can actually grab hold of
210.9 -> what the vagus nerve does so that when
you're not thinking about what the vagus
217.629 -> nerve does it can take more control and
reduce blood pressure reduce anxiety
222.84 -> reduce asthma reduce a number of health
conditions that are chronic and that are
230.26 -> prevalent in modern society that's what
I like about it.
235.06 -> Now the first study I want to talk about
was really interesting, it was done at
240.34 -> the Juilliard School of Music and there
were two groups, there was one group of
246.129 -> musicians that did not implement deep
breathing exercises there was another
250.84 -> group of musicians that implemented deep breathing exercises this is 10-15
256.84 -> minutes a day and what they found in the
study group in the intervention group is
261.489 -> that they grabbed hold of that vagus
nerve they reduced stress or sympathetic
269.16 -> nervous activity they were more
confident they were more calm
274.87 -> they played their notes better they had
lower blood pressure low incidence lower
280.72 -> incidence of asthma abdominal pain and
anxiety and improved coping skills when
288.639 -> those moments where they knew they had to really hit those high notes or low
292.78 -> notes were so important for their
performance. Emotions are not solely a
300.099 -> phenomenon within the brain they're also
composed of body responses these include
307.71 -> autonomic and behavioral responses such as changes in heart rate blood sugar
314.07 -> blood pressure skin conductance and
respiration among these physiological
321.27 -> responses. Respiration has a unique
relationship to emotion and you can
328.45 -> control respiration you can control respiration as
333.93 -> daily routine you can exercise the three
important muscle groups that control
342.01 -> respiration so the first is the
diaphragm a big big important muscle
347.29 -> that is domed underneath the ribcage
most of us do not utilize that muscle
353.2 -> the second are intercostal muscles the
small muscles between the ribs some of
361.21 -> us use those muscles but most of us use
only the third group the scalenes which
367.12 -> basically lifts the ribcage up to the
head and neck area but if you exercise
375.25 -> the diaphragm through deep belly
breathing exercises and then expand the
382.78 -> chest out using those intercostal
muscles and then rise the chest up
387.88 -> towards the neck in the head you can
strengthen those muscles so that
393.96 -> unconsciously when you're not thinking
about it they're stronger they're
397.57 -> bringing in more breath for you so deep
belly breathing push that belly out
404.08 -> first and then expand the chest and then
finally bring up the chest to the head
414.58 -> in a consistent motion so belly
breathing and then let it out now there
425.56 -> are different techniques I like to use
the 10 and 8 so breathing in or inhaling
432.46 -> for about 10 seconds holding it maybe
for one or two seconds and then slowly
437.94 -> exhaling for eight seconds while
respiratory change that accompanies
443.86 -> emotions can occur unconsciously
respiration can also be voluntarily
450.16 -> altered associating with an act
activation of the motor cortex and the
457.42 -> vagus nerve and that study and musicians
really fascinates me the brain stem were
463.91 -> to maintain homeostasis the limbic
system is responsible for emotional
469.64 -> processing and the cerebral cortex
controls intention but we can grab hold
476.96 -> of that unconscious vagus nerve effect
if we strengthen those breathing muscles
484.34 -> for just 10 or 15 minutes a day the
studies are really fascinating the
491.36 -> second study I want to point out was
done on Zen practitioners again they
495.92 -> engaged in those three muscle groups the
belly breathing with the diaphragm
500.3 -> intercostals the scalenes between the
the upper rib cage and and the head and
507.56 -> the neck they engaged in deep breathing
exercises for 10-15 minutes and the
513.95 -> interesting thing about this study is
that the researchers showed that there
519.169 -> were changes in blood pressure heart
rate asthma abdominal pain
524.05 -> pro-inflammatory cytokines and chemicals
throughout the body and mental focus for
530.68 -> 24 hours after just a 10 or 15 minute
episode of deep breathing exercises and
539.72 -> when they continued this every
day for a week for two weeks for a month
547.49 -> for two months those effects compounded
they showed that the effects lasted not
553.73 -> for just 24 hours but 36 hours 48 hours
72 hours and blood pressure and heart
561.11 -> rate and asthma abdominal pain
pro-inflammatory cytokines all improved
567.26 -> the respiratory control system is not
just reflexive it's smart it learns and
574.13 -> in fact it has memory the respiratory
system remembers what it's doing and if
582.2 -> you engage these deep breathing muscles
respiration memory is laid down by
588.92 -> adjusting synaptic strength or it
actually changes how the brain connects
594.56 -> to itself the synaptic connection
in the brain for neurons for example
599.2 -> repeated slow breathing episodes trigger
a form of respite respiratory memory
605.11 -> that functions to strengthen the ability
of respiratory motor neurons to trigger
610.3 -> contraction of breathing muscles it
learns it has memory this type of
616.68 -> respiratory plasticity as it's called is
known as long-term facilitation. My name
624.339 -> is Dr. Ryan Shelton and I value this
exercise because it can change so many
631.51 -> parameters of your health and well-being
yes exercise aerobic ly exercise with
639.7 -> resistance in fact the one of the other
most effective types of exercise for
646.12 -> controlling high blood pressure is the
combined cross-training type of exercise
651.19 -> that combines aerobic and resistance
training but this is something simple
657.22 -> you don't have to spend money at a gym
you can set at home 10-15 minutes a day
662.11 -> it needs to be condemned and performed
consistently but it can make significant
668.17 -> reductions in blood pressure and a
number of other health conditions and
674.079 -> again I value this because it affects
your overall health now I've made some
681.43 -> other videos regarding blood pressure I
encourage you to check them out because
686.67 -> they contain important information as
well we've actually developed a
691.99 -> supplement called BP zone which can also
reduce significantly your blood pressure
699.149 -> and I encourage your input I encourage
your comments I want you off of those
706.41 -> medications for blood pressure that have
negative side effects but throughout the
712.57 -> body I want to know what you're doing I
want your comments on this so that I can
719.459 -> respond to them the whole world suffers
with high blood pressure
727.24 -> 950 million people worldwide somewhere
between 20 and 50 percent of individuals
734.72 -> and if you are one of those individuals
that struggles with high blood pressure
741.1 -> implementing this breathing exercise
every day can make a significant impact
748.82 -> in your blood pressure I'm honored that
you're watching this and I want you to
755.81 -> implement this every day please
subscribe to this channel hit the bell
761.78 -> to receive future notifications share
with your family and friends because
769.25 -> what's important to me is that I make an
impact in your health and your larger
776.27 -> community so that you live happy longer
lives. Again my name is Dr. Ryan Shelton
783.95 -> thank you so much for joining me.
I'll see you next time!
Source: https://www.youtube.com/watch?v=WaM4sD8sQFU