Estreou em 6 de out. de 2022 Breathing Exercises
PDF guide here: https://www.yogabody.com/lower-blood-…If you have high blood pressure and you’re looking for a natural, scientifically proven way to lower it, this video is for you.Heart disease is the leading cause of death worldwide, and high blood pressure is a major contributing factor, affecting 25-50 percent of the adult population in most countries. Physical exercise, diet and medication can all make a huge difference, but resistance breathing – also known as inspiratory muscle strength training (IMST) – is a lesser known, clinically proven strategy that delivers results with just 10 minutes of daily practice.In this video we’ll share some of the key scientific findings around resistance breathing and blood pressure, followed by a very simple practice that you can try at home. With consistent practice, most people can reduce their systolic blood pressure by 4-9 mmHg.
VIDEO CONTENTS
00:00 Breathing & Blood Pressure
00:40 Safety
00:52 Research
02:02 Lifestyle
03:36 How IMST Works
05:18 Clinical Results
05:50 How to Use a Respiratory Training Device
08:05 Resistance Breathing Practice
DISCLAIMER – This video is for educational purposes only. High blood pressure is potentially life threatening. Before you try any new self-care routines, please check with your doctor. Do not, under any circumstances, alter or discontinue any medication without consulting your physician.
HOW IT WORKS
The initial study using inspiratory muscle strength training (IMST) was published in 2011, and subsequent studies provide equally compelling results. To practice, you place an inexpensive air restricting device in your mouth and inhale forcefully, intentionally stressing the muscles of respiration, most notably your diaphragm, intercostal muscles, and accessory muscles of the chest, neck, and shoulders.
The clinical research suggests that optimal practice includes 5-minute breathing sessions repeated twice daily at 75 percent of your maximum resistance. How does this work? Imagine you did bicep curls with a dumbbell, the weight would add resistance to your curl and stress your muscles, encouraging a strength adaptation over time. The same is true with resistance breathing. The added effort forces you to breathe with greater muscle intensity, and this allows you to safely build respiratory muscle strength.
EXERCISE WE’LL LEARN
* Resistance breathing (IMST)
BEST PRACTICES
Breathing should be challenging, but not uncomfortable during this practice and it should not produce adverse effects. If you feel any dizziness, headache, or breathlessness, back off and do one breath per minute instead of two. Always err on the side of caution. Do not practice this while exercising, driving, or operating a vehicle – you should always be seated.
RESEARCH
* The original 2011 study: https://pubmed.ncbi.nlm.nih.gov/22093…
* Journal of the American Heart Association: https://www.ahajournals.org/doi/10.11…
* NPR report: https://www.npr.org/sections/health-s…
WANT MORE?
* Breath Coach Teacher Training: https://www.yogabody.com/breath-coach/
* My podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com/
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