How to Use Breathing to Lower Your Blood Pressure INSTANTLY

Is it possible to use only breathing to lower your blood pressure – instantly?

The answer is YES.

In fact:

Here you’ll find how to use certain scientifically proven breathing exercises to lower your blood pressurein less than 15 minutes.

breathing exercises to lower blood pressure quickly

I’ll also show you how to track your breathing rate, and an innovative FDA-approved blood pressure lowering device, that will help you do these breathing techniques in the best way possible.

And the best news is:

If you keep doing these easy BP-lowering breathing techniques, you’ll be able to control your Hypertension – without medication – in the long term.

This post may contain affiliate links, at no extra cost to you.

How to Lower Your Blood Pressure Instantly

Here’s the deal:

Practicing a specific deep breathing technique can cut hypertension both immediately and in the long term – if you do it the right way.

Even the FDA has approved device-guided breathing to lower Hypertension;

RESPeRATE is the only natural therapy approved by the FDA for the treatment of HBP and stress and is clinically proven to lower blood pressure.

How Does Deep Breathing Lower Blood Pressure?

The faster you breathe the higher your blood pressure will be because fast shallow breathing drives down CO2 levels – which constricts your blood vessels.

Why does this matter?

The tightening and narrowing of your blood vessels generally causes high blood pressure.

And that’s not all:

Stress is known to cause shallow breathing, which worsens hypertension caused by other factors (diabetes/weight/age/genetics etc.)

Breathing deeply relaxes constricted blood vessels and reduces BP because slow breathing increases CO2 and bicarbonate levels thus dilating the vascular system.

For example, this study has proven that the simple act of deep breathing reduces systolic blood pressure by as much as 10 mm Hg – after only doing it 6 times.

The Best Breathing Exercise to Lower Blood Pressure Instantly

First, checking your diastolic and systolic pressure is important, even when you’re feeling fine (use a high-quality blood pressure monitor, like this one).

What’s healthy blood pressure?

According to WebMD:

A blood pressure reading has a top number (systolic pressure) and a bottom number (diastolic pressure). The ranges are:

  • Normal: Less than 120 over 80 (120/80)
  • Prehypertension: 120-139 over 80-89
  • Stage 1 high blood pressure: 140-159 over 90-99
  • Stage 2 high blood pressure: 160 and above over 100 and above
  • High blood pressure in people over age 60: 150 and above over 90 and above

Researchers have found that slow, deep breathing at 6 cycles per minute – reduces BP – in 15 minutes.

So, if you’ve just found your readings are high, here’s the best deep breathing technique you can do at home, to treat Hypertension:

Best Breathing Technique to Lower BP Instantly

1. Find a quiet place and relax for 1 minute.

2. Start inhaling through your nose for a count of four, and exhale for a count of 4 (seconds). Repeat twice.

3. Try to prolong the cycle to counts of 5 in, 5 out. Repeat twice. (this will get you into the 6 cycles per minute pattern).

4. Try to prolong the breathing cycle to 6 in, 6 out. Repeat twice.

5. Use visualization – use mental images of a peaceful place or a happy memory as you breathe deeply.

Try to repeat the whole exercise as many times as possible, at least for 5-10 minutes.

In time, inhaling and exhaling can be prolonged for 8 breaths in and 8 out.

That’s it!

But there’s a catch:

While scientific evidence has proven that therapeutic (structured) breathing can significantly reduce your BP, the results will only be temporary.

The good news is:

If you are consistent and keep doing them every day – you can control your blood pressure without medication – permanently.

To be able to do that in the right and effective way – you can use an FDA-cleared breathing device such as the RESPeRATE.

The Best Device to Balance Your Blood Pressure

Did you know?

There’s only one drug-free treatment for Hypertension actually cleared by the FDA:

A device called RESPeRATE..

resperate blood pressure lowering device
RESPeRATE Blood Pressure Lowering Device 

RESPeRATE is a simple, portable, and computerized device that guides you through BP-lowering breathing sessions.

It uses musical tones to guide deep abdominal breathing and aims to reduce the number of breaths to under 10 per minute and prolong each exhalation.

Several clinical trials have proven that this little device can lower your blood pressure after 15 minutes of daily use – sometimes as much as medication does.

How does it work?

When you are using the RESPeRATE, the device analyzes your breathing rate and creates a personalized melody composed of 2 specific tones:

  • One tone for inhalation
  • One tone for exhalation

Your only “job” is to synchronize your breathing with the tones, while the device gradually prolongs the exhalation tones and slows your breathing rate to less than 10 breaths per minute.

(It uses a patented “Interactive Respiratory Pacing” technology, which takes advantage of your body’s natural tendency to follow “outside” rhythms).

The results?

  • Your blood vessels are “relaxed” and less constricted
  • The nervous system is relaxed
  • Blood pressure naturally decreases

Used daily, this small device is a safe and effective way to use breathing techniques to reduce your blood pressure.

(It may not be a replacement for pills and lifestyle changes, but it’s one of the best drug-free Hypertension home treatments available.)

Dr. Mark Sircus, the author of many best-selling Allopathic medicine books, highly recommends this simple and genius device to his patients.

dr sircus breathing device hypertension

How do you know when you’re stressed and your breathing is shallow?

Here’s how:

How to Track Your Breathing Rate 

Did you know that you can easily track your breathing rate to know when to do deep breathing to lower your BP?

Your breathing rate is an indicator of your stress level.

Using a simple wearable device called “Spire“, you can be immediately notified when you are feeling stressed, what caused it and what your reaction is.

Getting real-time notifications when you are not breathing properly is simply huge. This way you can nip stress in the bud and prevent blood pressure from increasing – instantly.

breathing rate tracker
Spire Mindfulness and Activity Tracker for iOS and Android

Spire is kind of a “stress barometer” that tracks your breathing patterns when you are stationary and gives you real-time notifications and several options to reduce your tension, including:

  • A quick relaxation boost exercise
  • An extended guided meditation

After finishing, the app will confirm that you are now in a calm state.

Alternatively, you can use your RESPeRATE to perform the BP-lowering breathing technique – wherever you are.

And that’s not all:

When you are moving, Spire records that as “activity” and counts your steps (from which it calculates calories based on your height and weight.

How Do You Use the Spire Stress Tracker?

You simply wear Spire on your belt or bra, where it can sense your breathing. It has a 7-day battery and when it’s time to recharge, you place it on its wireless charging plate.

It’s water-resistant, so you don’t have to worry if you wash it by accident.

The Spire app (for IOS and Android) analyzes and categorizes your breathing patterns as calm, tense, or focused, and notifies you in real-time.

Through my research on this device, I found that Stanford University researchers have proved that LinkedIn employees wearing Spire had 37% more daily calm, 27% fewer anxious days, and 25% more time spent physiologically focused.

Does Holding Your Breath Lower Blood Pressure?

According to studies, holding your breath actually raises your blood pressure temporarily.

One of the possible reasons for this is when you hold your breath, oxygen levels in your blood drop while carbon dioxide levels rise.

This triggers your body’s “fight-or-flight” response, causing your heart rate and blood pressure to increase.

This is only a temporary effect. Once you resume breathing everything returns to normal.

Should You Take Deep Breaths While Taking Blood Pressure?

It’s best to take deep breaths before taking your blood pressure, instead of during. Breathing deeply during the test may prevent you from getting accurate results.


Uncontrolled Hypertension increases your risk of heart attack and stroke. A well-planned, drug-free home treatment such as using breathing techniques – can safely lower your BP and keep it down in the long term.

The best part?

Using breathing devices and trackers, you can achieve significant results – without danger from pharmaceutical drugs, and without the ridiculous costs.

Either perform this excellent breathing exercise on your own or use the RESPeRATE digital breathing system to help you do it consistently and effectively.

Use the Spire device to track your breathing rate effortlessly throughout the day and discover when you are stressed and what caused it.

In my opinion, It’s a simple, natural, and effective plan to control your BP – no matter where you are.

To your health and happiness,



Stress raising your blood pressure? Take a deep breath, Naomi D. L. Fisher, MD, Harvard Health

Mori, H., Yamamoto, H., Kuwashima, M. et al. How Does Deep Breathing Affect Office Blood Pressure and Pulse Rate?. Hypertens Res 28, 499–504 (2005).

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.