1 Simple 5 Minute Technique for Managing Your High Blood Pressure

Something as simple as your breath can help you to control your high blodd pressure.

Yes! This can be done with 4-7-8 breathing technique. This is a simple, science-backed way to calm your mind, relax your body, and support healthier blood pressure levels.

What is the 4-7-8 Breathing Technique?

The 4-7-8 method, popularized by Dr. Andrew Weil and inspired by ancient yogic pranayama practices, is also known as the “relaxing breath.”

It follows a simple pattern:

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds

That’s one cycle. You can repeat this 4 times, twice a day

How Does 4-7-8 Breathing Work?

When you’re stressed, your body activates the sympathetic nervous system (fight-or-flight mode), which raises your heart rate and blood pressure.

4-7-8 breathing helps by:

• Activating the parasympathetic nervous system (rest-and-digest mode).

• Slowing your heart rate.

• Lowering cortisol (stress hormone).

• Increasing oxygen exchange, improving circulation.

This relaxation response is why many people see an improvement in blood pressure readings over time

Some other benefits this technique offers:

✅ Reduces stress & anxiety – calming your mind.
✅ Improves sleep – helps people who struggle with insomnia.
✅ Boosts focus & clarity – perfect for work breaks.
✅ Supports emotional eating control – reduces stress-driven cravings

Best Practice for 4-7-8 Breathing

1. Find a comfortable spot – Sit upright with your back straight.

2. Place your tongue on the roof of your mouth, just behind your front teeth.

3. Inhale quietly through your nose for 4 seconds.

4. Hold your breath for 7 seconds.

5. Exhale slowly through your mouth for 8 seconds, making a soft “whoosh” sound.

6. Repeat this cycle 4 times (around 1–2 minutes total).

Start with once a day, then increase to twice daily for best results

In case you have a serious heart or lung condition, do should check with a doctor first.

You may feel lightheaded in the first few tries but that’s normal, so remember to go slow

But Breathing Alone Isn’t Enough...

While 4-7-8 breathing is powerful, managing high blood pressure also requires:

• A balanced diet (rich in fiber, low in excess salt & sugar).

• Regular physical activity.

• Adequate sleep.

• Stress management through lifestyle changes.

And this is exactly the holistic approach we follow at The Diet Bliss.

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