Home » Post » Pranayama

Pranayama for High Blood Pressure

Pranayama, which is a practice of controlled breathing in yoga, has been known to help reduce stress and promote relaxation, which can be beneficial for managing high blood pressure. Here are some pranayama techniques that you can try to help lower your blood pressure:

• Nadi Shodhana (Alternate Nostril Breathing): Sit in a comfortable position with your spine straight. Place your left hand on your left knee with the palm facing up, and bring your right hand to your face. Use your right thumb to close your right nostril and inhale deeply through your left nostril. Then close your left nostril with your right ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril. This completes one round. Continue for 5-10 minutes, alternating nostrils with each inhale and exhale.
• Ujjayi Pranayama (Victorious Breath): Sit comfortably and inhale deeply through your nose, filling your lungs completely. As you exhale, constrict the back of your throat to create a soft "ha" sound, like fogging a mirror. Inhale again through your nose, and repeat the process. This slow, controlled breathing technique can help calm the nervous system, reduce stress, and lower blood pressure.
• Sheetali Pranayama (Cooling Breath): Sit in a comfortable position and roll your tongue to form a tube shape, or if you can't roll your tongue, just part your lips slightly to create a small opening. Inhale slowly through the tube or the gap between your lips, taking a deep breath. Then close your mouth and exhale slowly through your nose. This practice is believed to have a cooling effect on the body and help reduce stress, which can aid in lowering blood pressure.

It's important to practice pranayama under the guidance of a qualified yoga instructor, especially if you're new to pranayama or have any health concerns. Pranayama should be done with awareness and should not cause any discomfort or strain. It's also crucial to consult with your healthcare provider before starting any new exercise or breathing routine, especially if you have high blood pressure or any other medical condition. Pranayama can be a complementary practice to conventional medical care, but should not be used as a substitute for professional medical advice and treatment.