The Exercise to Lower Blood Pressure That Will Surprise You. DO IT DAILY!

The Exercise to Lower Blood Pressure That Will Surprise You. DO IT DAILY!

August 29, 2019 1 By Bertrand Dibbert


Hey did you know that estimates from a
recent study from Harvard University show that nearly 950 million people
worldwide struggle with high blood pressure and the negative consequences
that come along with it? Now it varies from country to country. In
America somewhere between 20 and 30 percent, in some countries as much as 50
percent of the population struggles with high blood pressure. If you’re one of
those individuals please do yourself a favor and watch this video to its
completion so that I can show you the exercise consistently if you use it
every day to help with blood pressure in profound ways. I’m Dr. Ryan Shelton and I
want to walk you through what I’ve seen research show me. Now we’ve known for decades that aerobic exercise and resistance exercise can lower blood pressure if you do it
consistently over time, a little bit aerobic and resistance when you combine
those two in something like cross-training
it can have even more significant effects. But I want to talk about some
muscles that work all day long all night long. They’re muscles that you don’t
necessarily have to go to the gym to exercise but they’re so important if you
incorporate them into your daily routine to strengthen these muscles. I’m gonna
talk about two studies that are really interesting and caught my eye because
the effects of this exercise can be significant its breathing breathing
breathing exercises deep breathing exercises can have profound effects on
your body and why I value deep breathing exercises so much is not only can it
help with high blood pressure but it can help overall health and well-being it
can reduce asthma it can reduce anxiety it can reduce diabetes it can reduce
stress and I love it when when one therapeutic intervention can improve
your health and well-being across the board and the reason is you can grab
hold of something called the vagus nerve in the nervous system the vagus nerve is
a part of the parasympathetic nervous system that controls everything
basically from the neck down so it controls most of those processes that we
don’t have to think about it controls heartbeat heart rate blood pressure it
controls breathing it controls the digestion it’s separate from the nervous
system the skeletal muscle system or a nervous system that controls
the skeletal muscles of the arms of the back of the buttocks of the legs the
parasympathetic nervous system is controlled by something called the vagus
nerve and you can actually grab hold of what the vagus nerve does so that when
you’re not thinking about what the vagus nerve does it can take more control and
reduce blood pressure reduce anxiety reduce asthma reduce a number of health
conditions that are chronic and that are prevalent in modern society that’s what
I like about it. Now the first study I want to talk about
was really interesting, it was done at the Juilliard School of Music and there
were two groups, there was one group of musicians that did not implement deep
breathing exercises there was another group of musicians that implemented deep breathing exercises this is 10-15 minutes a day and what they found in the
study group in the intervention group is that they grabbed hold of that vagus
nerve they reduced stress or sympathetic nervous activity they were more
confident they were more calm they played their notes better they had
lower blood pressure low incidence lower incidence of asthma abdominal pain and
anxiety and improved coping skills when those moments where they knew they had to really hit those high notes or low notes were so important for their
performance. Emotions are not solely a phenomenon within the brain they’re also
composed of body responses these include autonomic and behavioral responses such as changes in heart rate blood sugar blood pressure skin conductance and
respiration among these physiological responses. Respiration has a unique
relationship to emotion and you can control respiration you can control respiration as daily routine you can exercise the three
important muscle groups that control respiration so the first is the
diaphragm a big big important muscle that is domed underneath the ribcage
most of us do not utilize that muscle the second are intercostal muscles the
small muscles between the ribs some of us use those muscles but most of us use
only the third group the scalenes which basically lifts the ribcage up to the
head and neck area but if you exercise the diaphragm through deep belly
breathing exercises and then expand the chest out using those intercostal
muscles and then rise the chest up towards the neck in the head you can
strengthen those muscles so that unconsciously when you’re not thinking
about it they’re stronger they’re bringing in more breath for you so deep
belly breathing push that belly out first and then expand the chest and then
finally bring up the chest to the head in a consistent motion so belly
breathing and then let it out now there are different techniques I like to use
the 10 and 8 so breathing in or inhaling for about 10 seconds holding it maybe
for one or two seconds and then slowly exhaling for eight seconds while
respiratory change that accompanies emotions can occur unconsciously
respiration can also be voluntarily altered associating with an act
activation of the motor cortex and the vagus nerve and that study and musicians
really fascinates me the brain stem were to maintain homeostasis the limbic
system is responsible for emotional processing and the cerebral cortex
controls intention but we can grab hold of that unconscious vagus nerve effect
if we strengthen those breathing muscles for just 10 or 15 minutes a day the
studies are really fascinating the second study I want to point out was
done on Zen practitioners again they engaged in those three muscle groups the
belly breathing with the diaphragm intercostals the scalenes between the
the upper rib cage and and the head and the neck they engaged in deep breathing
exercises for 10-15 minutes and the interesting thing about this study is
that the researchers showed that there were changes in blood pressure heart
rate asthma abdominal pain pro-inflammatory cytokines and chemicals
throughout the body and mental focus for 24 hours after just a 10 or 15 minute
episode of deep breathing exercises and when they continued this every
day for a week for two weeks for a month for two months those effects compounded
they showed that the effects lasted not for just 24 hours but 36 hours 48 hours
72 hours and blood pressure and heart rate and asthma abdominal pain
pro-inflammatory cytokines all improved the respiratory control system is not
just reflexive it’s smart it learns and in fact it has memory the respiratory
system remembers what it’s doing and if you engage these deep breathing muscles
respiration memory is laid down by adjusting synaptic strength or it
actually changes how the brain connects to itself the synaptic connection
in the brain for neurons for example repeated slow breathing episodes trigger
a form of respite respiratory memory that functions to strengthen the ability
of respiratory motor neurons to trigger contraction of breathing muscles it
learns it has memory this type of respiratory plasticity as it’s called is
known as long-term facilitation. My name is Dr. Ryan Shelton and I value this
exercise because it can change so many parameters of your health and well-being
yes exercise aerobic ly exercise with resistance in fact the one of the other
most effective types of exercise for controlling high blood pressure is the
combined cross-training type of exercise that combines aerobic and resistance
training but this is something simple you don’t have to spend money at a gym
you can set at home 10-15 minutes a day it needs to be condemned and performed
consistently but it can make significant reductions in blood pressure and a
number of other health conditions and again I value this because it affects
your overall health now I’ve made some other videos regarding blood pressure I
encourage you to check them out because they contain important information as
well we’ve actually developed a supplement called BP zone which can also
reduce significantly your blood pressure and I encourage your input I encourage
your comments I want you off of those medications for blood pressure that have
negative side effects but throughout the body I want to know what you’re doing I
want your comments on this so that I can respond to them the whole world suffers
with high blood pressure 950 million people worldwide somewhere
between 20 and 50 percent of individuals and if you are one of those individuals
that struggles with high blood pressure implementing this breathing exercise
every day can make a significant impact in your blood pressure I’m honored that
you’re watching this and I want you to implement this every day please
subscribe to this channel hit the bell to receive future notifications share
with your family and friends because what’s important to me is that I make an
impact in your health and your larger community so that you live happy longer
lives. Again my name is Dr. Ryan Shelton thank you so much for joining me.
I’ll see you next time!