A special type of breathwork called high-resistance inspiratory muscle strength training (IMST) was as effective as both medicine and exercise in lowering high blood pressure in a recent study. The researchers analyzed results from five pilot trials including 128 adults ages 18-82, with a mean age of about 50. Sixty-seven participants (29 women; 37 men) received IMST training and the rest trained on a sham device (i.e., placebo).

IMST involves the use of a handheld device that provides resistance when a user inhales, strengthening the diaphragm and other breathing muscles. All included studies followed a 6-week IMST intervention during which participants performed 30 inspiratory efforts/day, performed in bouts of five sets of six inspiratory, 5–7 days/week. Each bout took approximately 5-to-10-minutes. A wide variety of breath-training devices are available in stores and online.

Users lowered their blood pressure by almost 10 points, on par with what can be achieved with both blood pressure drugs and conventional exercise such as running or cycling, according to the authors. Greater reductions in systolic blood pressure were associated with older age, and greater reductions in diastolic blood pressure were associated with a higher initial diastolic blood pressure and never having taken blood pressure medications.

The authors conclude: "Inspiratory muscle strength training is effective in lowering blood pressure in a broad range of adults."

To read the study, “A multi-trial, retrospective analysis of the antihypertensive effects of high-resistance, low-volume inspiratory muscle strength training,” click here