Balance your heart: Yoga and breathing exercises to regulate blood pressure

High blood pressure, or hypertension, affects millions worldwide and is often linked to stress, poor lifestyle, and lack of physical activity. 

While medication and diet play vital roles, yoga and breathing exercises can naturally help regulate blood pressure by calming the mind, improving circulation, and supporting heart health.

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1. Tadasana (Mountain Pose)

This foundational yoga pose promotes better posture, strengthens muscles, and improves blood flow. Stand tall with your feet together, inhale deeply, and stretch your arms overhead. Hold for a few breaths and exhale slowly. Practicing Tadasana daily helps relieve tension and stabilizes blood pressure.

2. Paschimottanasana (Seated Forward Bend)

This gentle stretch relaxes the nervous system, reduces stress, and soothes the heart. Sit with your legs extended, inhale, and slowly bend forward to touch your toes. This pose enhances circulation and helps calm the mind, making it ideal for managing hypertension.

3. Viparita Karani (Legs-Up-the-Wall Pose)

A restorative yoga pose that reduces pressure on the heart and improves blood flow. Lie on your back and rest your legs vertically against a wall. Breathe slowly and stay in the pose for 5–10 minutes. It helps lower stress hormones and supports heart function.

4. Anulom Vilom (Alternate Nostril Breathing)

This pranayama technique balances oxygen flow and reduces anxiety. Sit comfortably, close your right nostril with your thumb, inhale through the left, then switch sides. Practice for 5–10 minutes daily to improve oxygenation and maintain steady blood pressure.

5. Bhramari Pranayama (Bee Breathing)

This calming breathing exercise releases tension and enhances focus. Inhale deeply, then exhale while making a gentle humming sound like a bee. The vibration soothes the nervous system and helps lower both heart rate and blood pressure.

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Practicing yoga and pranayama for 20–30 minutes daily can significantly reduce stress and improve cardiovascular function. Pair these practices with mindful eating, adequate sleep, and hydration for better long-term blood pressure control. Yoga doesn’t just strengthen the body—it harmonizes the mind and heart, leading to a healthier, more balanced life.