Slow breathing and blood pressure
What the research says, how to practice, and how it fits alongside your doctor's care.
Written by Al Fuentes, breath master.
20+ years teaching people to control their breath.
Educational content, not medical advice.
Start here
Try the steady pace, 5 minutes
- Sit back, feet flat, shoulders loose.
- Breathe in gently through your nose for 5.
- Breathe out slowly for 5. About 6 breaths a minute.
Feel dizzy? Stop and breathe normally. Stand up slowly afterwards.
Building a Daily Slow Breathing Habit That Lasts Past the First MonthWhat the studies found
2019 meta-analysis of 17 randomized trials, adults with high or borderline blood pressure
5.62mmHg average fall in systolic pressure
2.97mmHg average fall in diastolic pressure
A modest effect, and results varied a lot between trials. A supportive habit alongside your care, not a substitute for it. Chaddha et al., Complementary Therapies in Medicine, 2019 · Read the numbers
Start with these
All articles-
Practice and Tracking
Building a Daily Slow Breathing Habit That Lasts Past the First Month
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Safety and Your Doctor
Dizziness After Breathing Practice: Why It Happens and How to Stand Up Safely
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Slow Breathing Basics
Heart Rate Variability and Slow Breathing: Why a Varying Heartbeat Is a Good Sign
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Practice and Tracking
Home Blood Pressure Tracking: How to Follow Your Trend While You Practice Breathing