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from wikiHow - The How to Manual That You Can Edit
Slow breathing has been declared a breakthrough in natural blood pressure treatment, yet it still hasn't gained widespread use. Could the $300 price tag on the leading slow breathing device be a reason for skepticism? Now there can no longer be any excuse. This easy and practical guide, refreshingly free of mumbo-jumbo, will show you how to get the benefits of slow breathing on your own using music.
Steps
- Play gentle music (such as classical or rhythm and blues) and get as comfortable and relaxed as possible (think of Oahu).
- Breathe slowly and deeply (through your nose) but keep to a comfortable rate. A short pause between exhale and inhale phases is normal.
- Gradually extend your exhale phase until it’s approximately twice the length of your inhale phase. For example, breathe in for 2 seconds, pause, and then exhale for 4 seconds. Do not count or use any kind of timekeeper. The example is only to illustrate the correct pattern.
- Once you are used to this pattern, gradually slow your rate of breathing. Do not slow to a point of discomfort. If you feel any strain at all, you need to back off. Remember, you must stay relaxed to get the benefits.
- Continue for 15 minutes. Repeat 4 or 5 times a week. That’s all it takes.
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Hypertension, Hipertenzija, High blood pressure.
- Slow breathing requires relaxation to be effective: the more relaxed you are the greater the benefits.
- If you like to do abdominal breathing that's fine, but no particular style of breathing is required for slow breathing to lower blood pressure. Just breathe the way that is most comfortable for you.
- Never try to count your breathing or follow a timekeeper. This is where most forms of breathing instruction go wrong. You can’t relax while counting or focusing on time. If you plant the inhale/exhale ratio of 1 to 2 firmly in your mind, you will be using the right method.
- Slow breathing to music is especially effective. Instead of a timekeeper, the music itself will act as a regulator, and your breathing will automatically adjust to the beat, helping to keep it smooth and regular.
- It may feel awkward at first but it will quickly become second nature. It can also become extremely relaxing and enjoyable, even almost addictive. Many people use slow breathing for these benefits alone.
- Slow your breathing very gradually over time. Although you generally shouldn't count, you can check your rate now and then at the end of a session. Six to seven breaths per minute is an ideal rate to shoot for but this may take several weeks. And you don't even need to go that far to get the benefits. Clinical trials reveal that breathing as described at less than 10 breaths per minute for 15 minutes a day will lead to lower blood pressure.
- For your music choice, classical adagios or larghettos are often ideal, but watch out for those numbers that suddenly explode into the 1812 Overture. Remember, you’re trying to lower your blood pressure! Other types of music that can work equally well are new age or ambient. You could even use chants or an ocean wave CD or anything relaxing with a slow and regular tempo.
- If you have headphones, you may find that they focus the music and help insulate you from distracting noises. But you can get good results without them.
Warnings
- Don't confuse deep breathing with strenuous breathing. Breathe gently. You don't need to fill your lungs and doing so will only lead to hyperventilation (which will actually raise your blood pressure!). If you ever feel light-headed or winded you need to back off.
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Things You'll Need
- A quiet and comfortable place (your favorite recliner?) and a time when you have at least 15 minutes free of noise and distraction.
- A piece of music that is very gentle and slow tempo.
- A timer (optional) - only to signal the end of 15 minutes (not to count with).
How to Choose Hypertension Medication
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According to the American Heart Association, more than 76 million adults in the United States have been diagnosed with hypertension or high blood pressure. Medication is one of the most common ways to treat this disease, but with many drugs available, it can be difficult to know how to choose hypertension medication for your specific situation. By considering the severity of the hypertension and other medical conditions you might have, you can find the best hypertension drug for your specific situation.
Steps
- Ask if your high blood pressure is stage 1 or stage 2.
- Once you are diagnosed with hypertension, you will be given either a stage 1 or stage 2 classification for your disease. Stage 1 high blood pressure is for individuals having a systolic (top) reading of 140 to 159 mm Hg and having a diastolic (lower) reading between 90 and 99 mm Hg. Stage 2 high blood pressure is diagnosed in a patient who usually has a systolic reading of 160 mm Hg or higher, and a diastolic reading of 100 mm Hg or higher.
- Learn about the different types of methods for treating high blood pressure.
- There are many possible medications for treating high blood pressure today, including calcium channel blockers, diuretics, angiotensin-converting enzyme (ACE) inhibitors, beta-blockers, and angiotensin II receptor antagonists. Each medication works in a slightly different manner. For example, diuretics rid the body of excess water and sodium which lowers blood pressure. Beta-blockers work by lowering heart rate and cardiac output. ACE inhibitors reduce strain on the heart by helping blood flow more easily.
- While diuretics are often the first course of action, a doctor may also prescribe an additional or replacement medication if the diuretic does not significantly lower blood pressure. Many patients may take a combination of medication to keep hypertension in check and reduce the risk of complications from high blood pressure.
- Identify other medical conditions that could impact the effectiveness of your medication.
- For example, diuretics are not recommended for patients with diabetes, since these drugs can increase blood sugar levels in the body. Patients who have been diagnosed with angina along with hypertension might see greater results with a beta-blocker or calcium channel blocker. Your doctor needs to know your full medical history to find the best hypertension drug for you.
- Screen for organ damage as a result of high blood pressure.
- High blood pressure that remains unchecked for a period of time may result in organ damage, such as an enlarged heart, kidney or eye damage or weakened arteries. Your doctor will take this type of damage into consideration when treating high blood pressure, to ensure the medication prescribed does not risk further damage.
- Try a high blood pressure medicine and monitor for possible side effects.
- Most hypertension medications have a number of potential side effects, which vary from patient to patient. The choice of a drug is determined in part by a process of trial and error to see which medications the patient is able tolerate well.
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How to Control High Blood Pressure
Steps
Set a goal to lose a specific amount of weight, for example 10 pounds.
- Exercise. 30-60 minutes of exercise almost everyday of the week will reduce your blood pressure noticeably.
- Have a balanced diet. Get plenty of grains, fruits, and vegetables while cutting down on the fats and oils.
- Reduce the sodium in your diet. Limit your sodium to about 2,300 milligrams (mg) per day.
- Limit your alcohol intake. In small amounts, alcohol can lower your blood pressure slightly. Drinking in moderate amounts can exacerbate your hypertension.
- Avoid second hand smoke and tobacco products. Smoking throughout the day can leave your blood pressure high.
- Cut back on caffeine. Drinking caffeinated beverages potentially spikes your blood pressure temporarily which is harmful to your health.
- Reduce your stress. Stress and anxiety is one of the major causes of high blood pressure. Take time to think about what is stressing you and how you can solve the problem to alleviate your hypertension.
- Make regular doctor appointments and monitor your blood pressure at home. Depending on how high your blood pressure is and its consistency, your appointment frequency will vary from those of another person.
- Get support. Friends and family can help you lower your blood pressure if you let them. They can back-up your exercise plans or make appointments for you at the doctor's office.
Tips
- Although there are some factors beyond your control, such as aging, you can control your weight and physical inactivity. Do something good for yourself.
- Get someone to exercise with you on a daily basis. It will make the process easier for you and you'll have someone to talk to.
Warnings
Do not 'overdose' on diet pills. They are unhealthy for your body. Just limit your carbohydrate intake along with other sugary/fatty foods.
Sources and Citations
- http://www.mayoclinic.com/health/high-blood-pressure-medication/HI00028
- http://www.health.com/health/library/topic/0,,hw62787_aa26996,00.html
- http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2009/August/Medications-for-treating-hypertension
- http://www.everydayhealth.com/hypertension/treating/the-right-drug-for-the-right-person.aspx
- http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Types-of-Blood-Pressure-Medications_UCM_303247_Article.jsp
