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High Blood Pressure is a condition in which the force of blood against the artery walls is too high. To understand it better, consider a pipe connected to a water tap. When the pressure of the water is increased too high, the pipe might cause a burst in a previously weakened point.

Similarly, when our arteries get weak, they reduce in size. Narrow arteries increase the resistance. The narrower our arteries are, the higher our blood pressure will be. If not treated in time, the increased pressure can cause health issues, including heart disease.

When breathing is performed in a certain way and all the mind’s attention is directed on the breathing cycle, energy gets transferred to every part of the body in the form of healing energy. And, as a result it calms the mind, reduces mental stress and regulates high blood pressure. 

Below are some breathing techniques that are beneficial for everyone, especially for patients suffering with high blood pressure. These exercises reduce the blood pressure almost instantly and balance it. If done regularly, provide great benefits overall including mood enhancement and progression towards meditation. Do some subtle stretching exercises prior to commencing the Pranayam practice. Subtle exercises will open every blood vessel in the body. They enhance blood flow and prepare your body to begin the breathing exercises.

1. Bhramri Pranayam (Bee sound breath or Humming sound) - 

Sit comfortably in an easy pose with spine straight. Close eyes.

Keep the jaws relaxed with both set of teeth lightly touching each other. 

Using ‘Shanmukhi’ mudra is beneficial (Index finger - lightly place just above the eyebrows; Middle finger - lightly place on eyelids; Ring finger - lightly place just above the nostrils; Pinky finger - lightly place on upper lip; and thumbs - on the raised part of ears with pressure on so that no outside sound can be heard).

Inhale deeply through your nose.

While exhaling, create a humming sound just like a bee completely through nose. Try extending your exhale and make the sound on high pitch so that vibration occurs. (Sound be like - hhhmmmmmm).

Repeat 5-10 times in the beginning and increase gradually up to 25-30 times.

Rub hands until heat gets generated and lightly place them on eyes for few seconds before opening eyes. 

Caution - Bhramri Pranyam can be done in the morning on empty stomach and 30-60 minutes before lunch or dinner and should be avoided after food. People with low blood pressure should avoid this exercise. 

2. Ujjayi Pranayam (Ocean Breath or Victorious Breath) - 

Sit comfortably in an easy pose with spine straight. Close eyes.

Constrict your throat gently and inhale deeply through both nostrils. The action is similar to sipping a drink through a straw. It will be like ocean sound or whispering sound.

Block right nostril with right thumb and exhale slowly through left nostril. Exhale completely.

Repeat 5-10 times in the beginning and increase gradually up to 25-30 times.

Rub hands until heat gets generated and lightly place them on eyes for few seconds before opening eyes. 

Caution - Do not apply force while inhaling and exhaling, keep breathing comfortably. Patients with heart condition and suffering from migraine should avoid this exercise. Ujjayi Pranayam creates heat in the body, hence practice should be avoided in extreme hot conditions.

3. Anulom Vilom (Alternate Nostril Breathing) - 

Sit comfortably in an easy pose with spine straight. Close eyes.

Rest your left hand on your left knee.

Bring the thumb of the right hand to your right nostril and close the nostril.

Inhale through the left nostril.

Using the index finger or ring finger, close the left nostril and release the thumb from right nostril to exhale through the right nostril.

Inhale through the right nostril. Then, close the right nostril with thumb and release the index/ring finger to exhale through the left nostril. 

Then switch the sides again.

Repeat for 8-10 rounds. 

Rub hands until heat gets generated and lightly place them on eyes for few seconds before opening eyes. 

Do twice a day.