How to Lower Your Blood Pressure with a Simple Exercise from James Nestor
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- เผยแพร่เมื่อ 26 ส.ค. 2024
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It’s hard to believe that something as natural and automatic as breathing could be done incorrectly. But according to prolific science journalist James Nestor, human breathing has regressed. With evolution in play, our modern lifestyle has devolved the physiology of our mouths and nasal cavities in such a way that our breathing has shifted from nose to mouth. However, it’s a problem that can be simply solved and the rewards can be enormous. The secret to better sleep, more energy, lower blood pressure, lower anxiety, and the elimination of snoring, sleep apnea, ADHD, and so much more is better breathing.
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Thank you for a great insight into breathing lovely video to listen to but at 4 minutes you did say double the amount of inhale if you want to relax . I think you meant to say double the amount of exhale if you want to relax
No, that’s right. He just meant breathe more slowly, i.e. longer breaths (in, but out is subsequent of course - you wouldn’t need to focus on that it’ll just happen)
Thanks Grez
yeah that part made me re-watch the whole damn thing 😑
He should correct the video.
Yes, at approx 3:35.
Very nice video, but what is absolutely superb is James Nestor's book BREATH. I am an MD in Internal Medicine, have learned a lot about Yoga too, and yet I learned quite a bit from the book. Anyhow here's an anecdote which explains that unless accompanied by great relaxation, just counting the breath isn't going to do it. A patient of mine aged around 70 came to me (this was about five years ago; I retired three years ago) for a routine check. Her BP was 240/120, a dangerously high BP. She had no symptoms at all! My first thought was to rush her to the nearest emergency room but I said, no we can handle this. I had her lie back on the exam table and raised the head end up a bit. I had her relax, put her right hand on her belly, and encouraged her to relax, relax, and breathe gently into her belly. I did not have her count her breaths. The focus was on relaxation and gentle belly breaths. I used my watch and had her do this for exactly three minutes. Checked her BP right after, and it had come down to 140/90. BP DOWN BY ONE HUNDRED POINTS SYSTOLIC IN THREE MINUTES!!! But I was not at all surprised. Inner, unexpressed stress causes havoc to the body. It really does.
Wow Dr, that's amazing! Can I reach out to you
@Mukund Katte thx. If you have a question you can post it. But do remember, I am not allowed to give formal medical advice in this manner.
That’s called “white coat syndrome” when a patient’s blood pressure and anxiety go up simply because they are in the doctor’s office and they are afraid of hearing bad news about their health. Blood pressure goes way up because of the fear, but goes back down to their normal after they leave. Blood pressure is quite variable, and the number shown once in the medical setting is rarely accurate.
I'm 58 years old with high blood pressure I keep it down with this and other techniques. 🧘🏾♂️
What other techniques?
@@williamgreystone2098 meditation with waves. I recommend you the video of Joe Dispenza Crash Course about Waves. 🙏🏾❤️
Love Joe Dispenca
Try drinking Hibiscus tea.
I do breathing every day 5-6 in and the same out for about 20 min. Had a high blood pressure for which doctor prescribed pills. I am 85, my entire life had headaches. Not any more. Stop measuring blood pressure. Walking also helps.
Can i just always inhale 3 seconds and exhale 6 seconds? Its so calming. I love it. It helps me with my anxiety
Yes that also helps
Glad to see someone is drawing attention to breath control again. It is an indispensable part of Yoga and martial arts and used to be taught in our classic western schools of fitness and physical culture. Thanks for the tip on lowering the blood pressure I have been looking for something on that as I am starting to have issues with it at my age.
Life changing breathwork. It’s allowed me to stop taking blood pressure medicine. Thank you !
What u did. Plz share
@@debbieliew8784 he did the breathing exercises shown in the video. I inhale 2, hold 2 and exhale 6 and do it for 8 times and it does help with the pressure. Stay healthy
@@raquelmedina7320 does he say anything about hold?
I breathe this way when I take my daily 2 mile walk. Afterward, my blood pressure is usually much lower. I'm trying to train myself to breathe this way as much as I can during the day because I tend to tense up and hold my breath at my desk.
Hi, i have the same problem while work on a computer.. You have any tip?
I've been having some blood pressure issues and I'm doing at home monitoring so my doctor can see the results. After watching this video and practicing what you said, this is the first time in the last 100+ BP measurements I've taken that I'm below 130/85
Thanks for making this video. Sounds crazy this morning I was 140 over 78, (its lunch time now) I did your breathing 4 in 8 out got me down to 108 over 64...thanks I'm going to start doing this 3 times a day thank you so much for sharing this knowledge!
For how many reps did you do i t?
@@incorectulpoliticI do the 4-7-8 technique and do that for 3 minutes. This is about 9 reps. Twice daily.
how is the 4-7-8 technique done ?
also, do you inhale/exhale through the nose or mouth or does not matter ?
and where do you inhale, in the diaphram or in the lungs or both ?
@tmike9800
hi very well explained----- I mean very well explained. This speaker is not only funny at the beginning, but he definitely has a way to get you to pay attention with what he is saying--its his personality, his manner and his voice. Great job. Tricia in Hawaii
The Japanese Rinzai Zen tradition has known about this method for centuries. It is actually called 'sussokan' and is practiced during meditation. Thanks for bringing it to more people now.
I have tried all kinds of things for blood pressure. The deep breathing thing doesn't work for me. What works (for me) is to let my body "die" (eyes closed, barely breathing and my body is limp and lifeless). Then my BP goes down and my heartbeat is near 50 BPM. My BP goes down to as low as 117/65. Now-a-days, when I do this "exercise," I often start seeing vivid images and close ups of people places and thing and strangely different than reality.
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Years ago, I practiced the Silva Mind Control bio-feedback device where you could hear your EKG heartbeat and you consciously made the beeping go lower and lower. It can be done. But it is mentally exhausting and not relaxing at all.
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Once a year, truck drivers have to take a physical exam. I tell big, fat, truck drivers to lay on their left (heart) side and teach them how to be dead for 15 minutes and then I take their BP. It works for them too.
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I’m so thankful I found this. I constantly hold my breath
You should stop doing that.
I had anxiety dissorder panic attack too once my bp was 100/150 then istart brisk walking hard exersises breathing under 7 in one minutes now my bp is 60/110 at any time resting heart rate 45...50 breathing works a lot for bp sure
How many weeks did u saw results?
Thank you, Mr. Nestor, for putting in the work so that the rest of us may breathe a little (or a lot) easier. What a game-changer!
This is yoga basically and it is 5000 years old yoga which is done in india. Pranayam has lot of breathing techniques .
Alll anceint civilizations have their own brathing techniques.
Yes..thankyou! When i,m having an anxiety attack..the slow breathing does help!
Thank you Mr. Nestor. Your book and videos have had a profound effect on my life.
Wonderful!
Did 170 down to 140 easy, but have to keep at it. Need to remember make a routine of it to mindset it.
Thank you for this. I've been doing 4,7,8 deep breathing exercises.
Pranayama is the mother of this knowledge about breathing
I do it and it works every time!
btw in blood pressue readings: no need to record b4 & after ..strap on a smart watch with H/R sensor ... and watch it happen....!
I live on a hill and have to do this to make it up whenvi manage to go down . At 81 it does help me to just walk.
Hi James, I'm currently reading your book in Spanish -titled RESPIRA- and it's awesome. It has to be red very slowly, looking at the interesting references in the second part of the book. I recommend it and I'm pleased to listen to you thanks to attractive videos, like this. Keep helping everyone.
I have read your book and using some of your methods. Thank you for helping so many by sharing your knowledge.
thanks a bunch; my heartbeat sometimes scares me, it is so loud; I've not known what to do. slow breathing!
thank you so much! I've read your book, but it's great to listen to you.
I have to inhale 10, exhale 20 to really feel it. I practice yoga and diaphragmatic breathing but not consistently enough to not have hbp. This way also helped with a migraine when combined with stretching. thx!
It works! Thank you
Great!
this is real im 29 and had 140/105 for two days no drop and i did this and went to 120/75 . i dont know why bp is high mb bad diet but this thing lowered it for now, thank you!
How many time did you do that ?
How long ?
Thank you
How many time did you do that ?
How long ?
Thank you
Excellent! This has been working for me and it's nice to know some of the science behind it. Thanks!
I would have thought exhaling longer is better to lower blood pressure. Dr Richard Brown has used the 5 or 6 breaths a minute equal lengths for trauma, used following 9/11 with patients. It definitely got me out of tachycardia at a conference on mental health in London..
Thank you for all advices
I like the USED stickers and library spine labels on the books behind him. An honest man!
I too look at the books on a bookshelf when someone is being interviewed.
Damn That shit Worked WOW! 15 points exactly Thank You... I never breathe correctly... I needed this
Thanks so much. This is very helpful!
Glad it was helpful!
Thanks Mr Nestor,read your book a couple of months ago, brilliant 👏
An ENT discovered a partially deviated septum 4 years ago and did nothing about it, along with chronic sinusitis. I have this tremendous head pressure that affects sleep, breathing and brain fog. These breathing techniques are hard to do. The one nostril always feels congested and the deep inhalation triggers pressure all over the head. My throat is also tight and can't generate deep nose breathing. The only way I can generate a really good deep breath is through the mouth.
When I nap during the day I can catch myself snoring. It feels like a shift in sinuses. At night I might but I sleep a little deeper so I would not know. I am certain that unless there is night time congestion I normally sleep mouth closed and through my nose, albeit very shallow.
I've also realized recently that either my tongue has widened or my mouth has narrowed because I find myself constantly biting the sides of my tongue with my back and side molars.
Sorry about your problems , I will pray for you
I am currently reading his book Breath, he specifically deals with all the issues you have, they are more common than you think. Your tongue hits your teeth because your mouth is too small as is mine and 90% of advanced civilization. Because of soft food and mouth breathing, bone growth is not properly stimulated so the soft palate is too narrow and arches into the sinuses restricting breathing. And sleep apnea is all about the mouth being too small. I have spent the last few months stopping my apnea by using a good chin strap to keep my mouth shut and force nose breathing, and I now sleep very well. I also learned that apnea is the cause for having to get up and pee in the middle of the night because deep rest causes the pituitary to release vasopressin which causes cells to uptake water, So no rest means the water goes to the kidneys and then the bladder.
@@jeffreysmith236 a sleep clinic told my husband that sleep apnea triggers bedtime urination because the brain thinks the loss of oxygen due to super shallow or not breathing is from drowning and the brain sends out signals to make you go to the bathroom to loose any excess fluids. My husband went from up 4 times a night to once.
Re the confusion. It's simple. If you're breathing 2 in 4 out, double them both, so 4 in 8 out.
I wish u put a cd and TH-cam session guided to relax breathing
I was skeptical until I did it. My systolic drops a good 10 to 15 pts and diastolic about 5 pts
I get low blood pressure when I am dry fasting if i do a longer in breath will this raise it?
Ty!
I play clarinet so longer exhale than inhale is normal for me
Thank you for teaching me to breath correctly 🙏
I'm shocked, it worked, thanks very much!
Do you exhale through mouth or nose ?
Thank you so much, you’ve helped me a lot
I think he misspoke at the end....he meant double the time it takes to exhale, not inhale.
But he may be referring to doing the slower than usual breathing... ie double the time to breath ..but agree exhale count is about double the inhale count
I got confused as well.
Doubling your exhale time will relax you, but double your inhale time to stimulate yourself, perhaps before sports
He did mention that breathing out slower/longer relaxes so he did misspoke.
No, that’s right. He was just saying breathe more slowly. He could have said “double the time you inhale - and exhale, i.e. breathe more slowly”
please make one video on NINJA OKINAGO BREATHING, NO ONE FOCUS ON THIS METHOD.
Awesome James,Thank you!!
Glad you liked the video Erik!
Hello:). Excellent. Consider doing a video of relaxation. As you speak.
Thank you
Thank you so much, this is so good and easy to do.
This really does work!💞
Hello from Malaysia. May I ask. Is this exercise only lowering your blood pressure temporarily ?
A big thank you.
His does this compare to the 4,7,8 where the 7 indicates duration breath is held .
Good advise! It seems to work for me!
I do controlled breathing exercises before I get out if bed in the morning and my body is so full of oxygen that it makes my muscles act like they are only ten years old. I'm much older than that.
Hi, how do you do those controlled exercises ? Can you describe exactly your routine ? Thank you
Thank You😊
I’ve been doing this buteyko breathing. I think it’s same.
Thanks....
Life saving video
120/80....
My blood pressure reading today.
150 kgs.... Using nose breathing
Thank you for your kindness help🙏. I would like to know after I do this breathing technique 2 minutes, my B/P going down, but it comes up again after a few minutes. So how many times I have to do breathing to keep my B/P not go up again? Best Regards mr James Nestor.
20 mins a day coherent breathing for about 2 weeks maybe?
its too simple 4 people think it means anything....
just like when a doctor 20 years ago told me to chew my food longer.
If worked, fixed years of indigestion and bloating overnight.
Its not even something new, ie. yoga, but its about we humans evolving away from ours instincts.
Now there a topic for another book.
Great video thank you 😊
thank you sir!
What did I do wrong? When I practice this coherent breathing method (6 seconds slow in - 6 secondes slow out), my blood pressure doesn't go down. It increased fom 127:93 (before) to 142:97 (after). It seems like the breathing method leads to the opposite.
can i know when you said exhale ; is through the nose or mouth? Tq
Wim Hof method
So it’s suppose to breathe in with nose and exhale with mouth or with nose itself? I know it’s a dumb question but just to confirm that’s it…Thanks in advance!
@CG it is not a dumb question cause some teaches to exhale through mouth but this one doesn't mention it so I guess you can do it through your mouth or through your nose and it will work either way. Stay healthy
@undergo breath in with nose and breath out with nose also
Do we increase the inhale to calm? I thought the opposite is true.
Yes he said it the wrong way round.
Stephen elliot coherent breathing
How often do you do breathing techniques?
Breathe in and out through my nose or mouth?
I think you stated it backwards near the end. Double the time to exhale rather than inhale. Correct?
Correct. Lengthening the exhale will promote a relaxing effect, i.e. parasympathetic response.
In through nose and out through mouth?
Breathe in nose and out mouth?
*3:32**, did he mean to say EXHALE???!!!*
I think he meant it as in: It takes 3 seconds to inhale - therefore = exhale by 6-8. That's how I take it
Yes I think so.
3min28 double the time you exhale and not inhale as said. Before going to bed
Question is exhausting with mouth open or close?
Breathe in and out through your nose if you can.
Great
Cheers
Exhale out of the nose or?
I’ve been doing this for years it has benefits but my blood pressure is still very high made no difference at all.
Try the 4-7-8 breathing technique. I’ve been managing my bp for 38 years with it. Lots of videos on it.
I am +70 and my blood pressure and pulse are at zero, what should I do??🤣🤣
Joking😂
Inhale nose exhale mouth?
Top!!
Perhaps Professors at Colombia University are just quoting from the Ancient Indian practice of Pranayama, they haven't discovered anything new
Thank you..you are a handsome man..no disrespect..
I am reading comments about your book on blood pressure but no one mentioned the name, I would like to get it, can you tell me the name of your book?
Hi Wilbert, the name of James' book is "Breath: The New Science of a Lost Art." It's a great read!
Subbed you
This guys been saying this for years. Now he’s like,” I can’t believe these people still aren’t doing this.” Wim HOF sounds the same. “Just breath MF’ers.” 😂
yup no real right or wrong ... 500 waYs 2 do it ... keeps u stimulated & complements yr mood on any given day.... :)
I don’t understand. Is he saying that to lower blood pressure it is best to do 6 in and 6 out, 3 in and 8 out or both?
I think both. Basically slow down your breathing. Do what suits you.
This is a standard yoga pranayama technique. Start with the same count in an out. When that is comfortable you can try lengthening the exhale with the idea of greater relaxation and fewer breaths per minute.
@@BraddGraves hi can you tell me what sort of count i should be doing on both exercises
@@wtfusheeple5383 Usual recommendation is a count of 6- 8 in and the same out. The caveat is you should be able to maintain it comfortably without straining. If you find yourself becoming tense, reduce the count. There is no struggling for a maximum inhale or exhale Start with 5, then 10, then 15 minutes. Relaxation is the key to lengthening.
@@BraddGraves ok thanks bradd,he also says after i do this technique,you can do another exercise were you exhale for longer,can you say a more about this one,thanks
And if you have low blood pressure, then what?
yes please yell me. nobody ever talks about it. i cant get out of bed in am until blood pressure comes up. since a little kid like this and am now 72.