Studies show that over half of the US male population have high blood pressure, also known as hypertension. The good news? Making small changes, like incorporating daily deep breathing exercises, can help lower blood pressure and reduce the risk of further complications.
The stats
Recent data from the CDC’s National Center for Health Statistics shows that 50.8 percent of adult men have high blood pressure. The prevalence also increases with age, with men aged 60 and above sitting at a shocking 71.6 percent.
The research
A 2023 systematic review published in the International Journal of Cardiology found that breathing exercises can be a safe and effective way to naturally lower blood pressure, when combined with other treatments. The review also found that breathing exercises resulted in a decreased heart rate, which may have a positive impact on peripheral blood pressure and risk of cardiovascular diseases.
Take a (healing) breath
Want to practice deep breathing? Here are some methods:
- Box breathing: Breathe in through your nose for four seconds. Hold for four seconds. Breathe out through your mouth for four seconds. Hold for four seconds. Repeat.
- Alternate nostril breathing: Block one nostril and inhale. Block the other nostril and exhale. Alternate and repeat.
- Breathing apps: Try following a guided breathing session using a phone app like Headspace or Calm.
Note: go at your own pace and take a break if you feel lightheaded. Try practicing breathing exercises once or twice a day to make it a habit!
Get checked
Data from the National Center for Health Statistics also reported that, among those with hypertension, only 59.2 percent were aware of their condition. Test your blood pressure level at least once a year and check with your healthcare professional to see if you are at risk.
This article was originally published in the June 2025 issue of delicious living magazine.
