Lower Blood Pressure Without Medication

Something Personal: High Blood Pressure. Anyone?

If you listened to the podcast with Dr. Hal Stewart and me, you’ll know he was diagnosed with hypertension (high blood pressure), and after years on medication, he discovered functional breathing.

He gave it a try, and it worked. Today, he simply uses his breath to control his blood pressure.

And the best part? It’s free, always available, and the only side effects are positive ones.

Never stop any medication before consulting with your doctor.

Something Scientific: Is There Any Evidence Behind It?

Yes. A systematic review and meta-analysis of 15 studies found that specific breathing techniques can significantly reduce both systolic and diastolic blood pressure.

Bonus: participants' heart rates dropped significantly during the breathwork, too.

Why not give it a month? Anyone can benefit, and it’s free. Try it here.

Something For You To Practice: 4:8 Breathing

Try this (nose only):

• Inhale for 4 seconds.

• Exhale for 8 seconds.

• Pause and wait for your natural reflex to breathe in again.

Repeat for 5 minutes, or until you feel the shift. If you prefer to be guided, find The Breathing Library here.

Key Takeaway: Your breath is a non-invasive, zero-cost, and always available tool that can help regulate blood pressure and lower your heart rate in real time — if you know how to use it.

Next up: What do you want to learn more about? Hit reply and let me know.

Best,
Elsa

• The Breathing Library

• The Breathing Courses

• @breathcurriculum

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