Practice resonant breathing
This technique can help lower blood pressure and improve mood.
What You'll Do
Take 2 minutes to practice resonant breathing by inhaling and exhaling slowly at a rate of 5–6 breaths per minute.
Scientific Basis
Practicing resonant breathing (~5–6 bpm) for 15 min acutely reduces systolic blood pressure by ~9/12 mmHg compared to breathing at +1 bpm above resonance, calming mood via lowered cardiovascular arousal.
Shaffer, F., & Lehrer, P. M. (2020). A Practical Guide to Resonance Frequency Assessment for Heart Rate Variability Biofeedback. Frontiers in Neuroscience.The Science of Impact
Lowering blood pressure can significantly reduce the risk of cardiovascular diseases, which affect 1 in 3 adults.
Effective blood pressure control can improve overall mood and reduce anxiety levels by up to 30%.
Regular practice of resonant breathing may enhance physical comfort, leading to improved quality of life.
Pro Tips
Practice resonant breathing for 15 minutes daily to lower blood pressure.
Inhale and exhale at a rate of 5–6 breaths per minute.
Incorporate this breathing technique into your morning routine for better stress management.