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  • Writer's pictureDmitri Konash

How to lower anxiety and high blood pressure by breathing

If you feel overly excited or your blood pressure is above the norm try this simple breathing exercise before reaching out for a med

Inhale / exhale is a part of breathing exercise to lower anxiety and high blood pressure
Slow breathing to lower anxiety and high blood pressure

The past 50 years have shown an increasing interest in eastern contemplative traditions in Europe and North-America. These traditions include primarily meditation and yoga, as well as mind-body exercises. Most of them have one thing in common - particular breathing techniques which include low respiration rate and long exhalations. These breathing techniques are very effective when you need to lower anxiety and high blood pressure. In many cases people who suffer from anxiety also have a high blood pressure condition so breathing exercise to reduce blood pressure usually helps to lower anxiety.

Slow and deep breathing triggers the body’s natural relaxation response by activating the parasympathetic nervous system, reducing anxiety and heart rate, significantly reducing blood pressure. In plain language it means that if we slow our breathing and make longer exhalations this will trigger our central nervous system to reduce anxiety and lower blood pressure.

It has been scientifically proven now that these breathing techniques work (see references below) and one can actually objectively observe their effect, i.e. by measuring blood pressure before and after the exercise.

The best thing is that these breathing exercises are very easy to perform and it takes only few minutes of structured breathing to produce a measurable effect. Previously one had to attend group sessions to learn these breathing techniques. These days all it takes to lower anxiety and high blood pressure is to watch a short YouTube video and follow on-screen instructions. That's it.

How to lower BP in 2 minutes? Try this breathing exercise for anxiety and high blood pressure now and observe yourself getting calmer and your blood pressure decreasing in just 2 minutes

Please check my YouTube channel Breathe and Exercise for other tips to lower anxiety and blood pressure through exercise, yoga, meditation, sleep and nutrition. You can find there also 15min relaxation music videos which help to reduce anxiety and high blood pressure through meditation like practice.

Does this high blood pressure exercise work for you? Please let me know by leaving a comment on my Facebook page. I will be happy to answer any questions you may have.


  1. Parasympathetic nervous system

  2. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity


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