Breathe Your Way to Lower Blood Pressure
Now, this article is not telling you to quit your blood pressure medication, let your medical system evaluate that. I do, however, invite you to start changing your breathing. You have to breathe anyway, so why not do it in a way that brings you health, right?
Many of us live with the effects of high blood pressure, often turning to medication or lifestyle changes to manage it. But did you know that something as simple as how you breathe could make a significant difference? Research shows that certain aspects of breathing can naturally lower blood pressure and improve heart health. Here’s a closer look at how breath can become a powerful tool for cardiovascular wellness.
Why Breath Matters for Blood Pressure
The way we breathe—whether we’re using the nose or mouth, breathing shallowly or deeply—has direct effects on blood flow, oxygen delivery, and blood pressure regulation. Here’s how it works.
The Magic of Nitric Oxide
When we breathe through the nose, our sinuses release nitric oxide (NO). This molecule has a powerful vasodilatory effect, meaning it helps widen blood vessels, allowing blood to flow more easily and reducing the strain on the heart. Regular nose breathing can help maintain healthy NO levels, which in turn promotes a relaxed vascular system and lower blood pressure.
Science Insight: Studies have shown that nasal breathing increases nitric oxide levels in the blood by up to 20%, supporting better blood flow and reduced blood pressure (Lundberg et al., 1996).
Let CO2 help you
Carbon dioxide (CO2) isn’t a waste product like we are taught; it’s essential for keeping blood vessels open and blood pressure stable. When we have healthy CO2 levels, it creates a vasodilatory effect, relaxing blood vessels and allowing blood to flow more freely. This mechanism not only supports oxygen delivery to tissues but also naturally lowers blood pressure.
How Shallow Breathing Affects CO2 and Blood Pressure
Rapid or shallow breathing can cause us to expel too much CO2, disrupting the balance needed for proper vasodilation. When CO2 levels drop, blood vessels may constrict, which can increase blood pressure. By practicing slower, deeper breathing, we retain more CO2, encouraging blood vessel relaxation and reducing blood pressure.
Science Insight: Studies like Sympathetic Activity in Response to Inhaled CO2 in Humans (Dempsey et al., 1984) demonstrate that controlled CO2 levels contribute to vasodilation, helping to lower blood pressure. Guyton and Hall’s Textbook of Medical Physiology further outlines CO2’s role in relaxing smooth muscles in blood vessels, supporting blood pressure regulation.
Activating Calmness
Slower, deeper breathing doesn’t just support CO2 balance—it also stimulates the parasympathetic nervous system (PNS), our body’s “rest and digest” mode. By activating the PNS with slower breathing we calm down our entire system, naturally reducing blood pressure and stress levels. This effect has been widely documented in scientific studies showing that slower, mindful breathing can help to decrease blood pressure through its calming influence on the nervous system.
Mouth Breathing vs. Nose Breathing
When we breathe through the mouth, we bypass the nitric oxide production of the nasal passages and tend to breathe more shallowly. Mouth breathing is often associated with stress responses, which elevate heart rate and blood pressure. In contrast, nose breathing encourages a slower, deeper rhythm, which calms the nervous system and supports blood pressure stability.
Research indicates that chronic mouth breathing can lead to higher blood pressure and increased risks of respiratory issues due to its impact on nitric oxide levels and breathing patterns.
Science Insight: Studies have shown that nose breathing can improve respiratory function and help reduce exercise-induced blood pressure spikes, while mouth breathing has been linked to conditions that may elevate blood pressure, such as obstructive sleep apnea (Swift et al., 2005).
Practical Steps: Breathing for Blood Pressure Health
- Keep Your Mouth Closed: Start noticing when you breathe through your mouth and close it. Make a habit of keeping your mouth closed and breathing through your nose during daily activities. This helps maintain nitric oxide levels and supports blood vessel relaxation.
- Practice Slow, Deep Breathing: Slowing down your breathing and taking deeper breaths can increase CO2 retention, which helps to keep blood vessels relaxed and lowers blood pressure.
- Use Diaphragmatic Breathing Exercises: Exercises that focus on breathing deeply into the diaphragm can promote better CO2 balance and cardiovascular relaxation.
To help you get started, check out our free online Soma Breath course and the 11-Minute to Peace meditation, which are both great resources for introducing slower, intentional breathing into your routine. And if you’re ready for more, check our more advanced meditations or better yet consider joining one of our breathwork sessions or experiencing the transformative effects of breathwork at our retreats.
Breathing is a simple yet powerful tool for managing blood pressure. By focusing on nose breathing, supporting healthy CO2 levels, and practicing slow, deep breaths, you can encourage natural vasodilation and blood pressure reduction.
Follow us on Instagram for a daily reminder of taking a Conscious Breath a day! Why not take a minute each day to breathe your way to a healthier heart?
References:
“Nose Breathing Lowers Blood Pressure, May Help Reduce Risk Factors for Heart Disease”
This study highlights that nasal breathing leads to several benefits, including lower blood pressure and other factors that could predict heart disease risk.
“Nose Breathing: Benefits, How To, Exercises to Try”
This piece outlines the advantages of nasal breathing, including the production of nitric oxide, which helps widen blood vessels and improve oxygen circulation.
“Metabolic Mechanisms of Vasodilation”
This article explores various metabolic factors contributing to vasodilation, highlighting the role of CO₂ in relaxing vascular smooth muscle and its impact on blood pressure regulation.
“Effect of Carbon Dioxide on Pulmonary Vascular Tone at Various Pulmonary Arterial Pressures”
This research investigates how CO₂ influences pulmonary vascular tone, indicating that increased CO₂ levels can lead to vasodilation in the pulmonary circulation, affecting overall blood pressure.
Activation of the Parasympathetic Nervous System: Engaging in nasal breathing stimulates the parasympathetic nervous system, inducing a “rest and digest” state that reduces heart rate and blood pressure.
About the Author:
Siv Jøssang Shields is the co-founder of The Integrated Human specializing in human transformation. She has been teaching Neurogenic Tremoring since 2010 and is a seasoned breathwork instructor and trauma-informed practitioner dedicated to helping individuals find healing and resilience through mindful practices. Siv leads workshops, personal sessions, and retreats. She has been a chiropractor since 1996 and also has a Masters in Physiology and a Bachelors in Biology.
