Breathing Exercises to Lower BP & Risk of Heart Attack in Senior Citizens

The most prevalent chronic condition among the aged in India is hypertension. Due to a lack of apparent symptoms, this disease is also known as the silent killer. While there is no cure, it is possible to control and manage it with active lifestyle modifications.

It is a fact that hypertension gets worse as we age. According to the World Health Organisation, 63% of total deaths in India in 2016 were caused due to non-communicable diseases. Of these deaths, 27% were due to cardiovascular diseases. In the age group of 40-69 years, cardiovascular diseases were the cause of 45% of the deaths.

In such circumstances, having an active and healthy lifestyle becomes crucial.

This article shares some breathing exercises to lower blood pressure and reduce the risks of having a stroke or heart attack. It also covers the High‐Resistance Inspiratory Muscle Strength Training (ISMT) technique that can help manage high blood pressure in elderly citizens.

Breathing Techniques to Maintain BP Levels

As per the National Health Mission, hypertension is the foremost risk to health in India, causing an estimated 1.6 million deaths annually. Moreover, the elderly are always the worst affected due to high blood pressure, which leads to numerous other health complications.

Simple regular breathing techniques can effectively help mitigate the risks of high blood pressure. Here are some breathing exercises that you can try for yourself as well as teach family members who suffer from hypertension:

Equal Breathing Technique

Equal Breathing, also known as Sama Vritti Pranayam, is a respiration technique that uses an established length of equal breath retentions, inhalations and exhalations.

This technique will help you clear your mind, relax and focus in 5 simple steps:

• Sit down or lie down in a quiet space. Make sure you are completely comfortable.
• Close your eyes and relax your muscles.
• Inhale through your nose, counting up to four. Pause briefly after inhaling and allowing the air to rest in your lungs.
• Exhale through the nose, counting up to four. Take a brief pause after exhaling and feel the vacuum in your lungs.
• As you feel comfortable, vary the length of the breaths.
• Repeat this exercise as you like.

Diaphragmatic Breathing

This technique strengthens the diaphragm and focuses on breathing more efficiently. Here’s how you do it:

• Lie down flat on your back. Use pillows to support your neck and knees.
• Place one hand over your chest and the other hand below the rib cage.
• Breathe in slowly through the nose. The hand placed below the rib cage must go up, and the hand on the chest should remain still.
• Exhale through pursed lips. The hand over your chest should remain motionless while the hand beneath the rib cage falls.
• Continue the exercise as necessary.

30-seconds Breathing Technique

While this technique seems extremely easy, taking six deep breaths in a 30-second time frame can significantly reduce systolic blood pressure. Follow the steps below to do it:

• Sit in a quiet place.
• Close your eyes and relax.
• Start your timer for 30 seconds.
• Take six deep breaths.
• Repeat as necessary.

ISMT Technique: What is It?

The Inspiratory Muscle Strength Training (IMST), or the 5-minute breathing technique, is a novel form of resistance training to strengthen breathing muscles. It uses a special device that has a respiratory and expiratory valve.

As per a study published in the JAHA (Journal of the American Heart Association), ISMT is a safe and effective technique for improving blood pressure in older adults.

Other High Blood Pressure Management Techniques

Hypertension is very common in the elderly. As we get older, our vascular system changes. The arteries get stiffened, so arterial pressure increases. That is true even for people who follow healthy lifestyle habits for the heart.

The good news is that blood pressure can be controlled in most people. There are many changes in lifestyle that you can make to reduce your risk of high blood pressure and related complications:

• Have a daily workout plan and maintain a healthy weight.
• Eat the right food. Have a nutrient-rich diet and avoid junk and oily foods. Maintaining healthy eating habits is crucial if you want to control blood pressure levels.
• Cut down on salt. Maintain a low-salt diet.
• Manage stress. Stress is something that can hasten the deterioration of your health.

Apart from making lifestyle changes, it is smart to choose health insurance for yourself or your parents so as to not be stressed about any planned or unplanned hospitalisation expenses in times of need. Look for one that will include an annual health check-up at a good facility and cover all related treatments.

Summing It Up

Although breathing exercises may seem futile, they are extremely effective in helping you maintain your blood pressure levels.

Besides, hypertension and deaths due to cardiovascular diseases are on the rise in current times. Adopting prevention techniques and preparing yourself for any health emergencies is a must.

Niva Bupa health insurance plans for seniors keep you covered on the financial front. Niva Bupa has tie-ups with over 7900 hospitals across India.

In the end, with the right care and apt treatment, you and your parents can lead stress-free, long and happier lives.