7 Truths To Lower Blood Pressure With Breathing Exercises (Holistic Doctor Explains) // Dr Ekberg

7 Truths To Lower Blood Pressure With Breathing Exercises (Holistic Doctor Explains) // Dr Ekberg


how to lower blood pressure by breathing
over a billion people in the world have high blood pressure and you can actually
lower it by breathing but the question is how does that work how do you do it
correctly and most importantly how do you do it in such a way that you get
long-lasting results today we’re going to cover seven different concepts seven
principles so that you really understand everything about breathing and once you
truly get the bigger picture then you can not only lower your blood pressure
but you could literally transform your life coming right up hey I’m dr. Ekberg I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so that you don’t miss anything so just a real quick review on
what blood pressure is blood pressure is the pressure that results from the heart
contracting against the peripheral resistance against the resistance from
your blood vessels out in the body if you didn’t have your heart contract and
if you didn’t have your vasculature resist there would be no blood pressure
dead people have no blood pressure so the key there to understand is that
blood pressure doesn’t happen to you blood pressure is created with every
beat of your heart the moment your heart stops beating you have no blood pressure
normal blood pressure depends on the situation
so resting blood pressure for someone who is upright should be around 120 over
80 if you’re laying down it should be less because blood flows easier when it
doesn’t have to overcome gravity but on the other hand if you’re exercising you
are putting a tremendous demand on your body you’re increasing demand of blood
flow and nutrient delivery so you have to increase your heart rate you have to
increase your blood pressure it’s appropriate when you’re exercising so
during intense exercise you could actually have 220 in blood pressure and
that is normal so blood pressure is created and it is dependent on the
situation the second thing to understand is that
exercise is a form of stress stress increases the demand on the body and
when we have stress it’s a matter of balance between what’s called your
sympathetic and your parasympathetic nervous system so those are big words
what does that mean they’re also known as
white flight sympathetic is fight flight and parasympathetic is known as feed
breed or rest digest and what these are it is your autonomic nervous system the
automatic portion of your nervous system the part that handles everything that
you don’t have to think about it is a resource allocation system okay
blood delivers resources and your autonomic nervous system decides where
the blood goes so when you’re exercising then most of the blood should go to the
muscles because that’s where they’re needed to perform the work so your
fight/flight system your sympathetic nervous system sends most of the blood
out to the muscles and then when you relax hopefully then your fight/flight
your sympathetic can back off and allow your parasympathetic to get some of the
blood and send it to your vital organs so that you can digest food and so that
you can make immune cells and so that you can heal tissue so you can have an
anabolic function so the key is to understand that these systems are like a
seesaw that whenever you one system increases the other decreases because
there’s only so much blood in the body and you can only send more in one
direction at one time so if you send more one way you have to borrow from
someplace else so the sympathetic and the
parasympathetic the fight/flight and the feed breed it’s like a seesaw it’s like
you’re driving a car you can’t speed up and slow down at the same time you got
to pick one and that’s what the body does it allocates the resources
depending on the situation so when you have stress then it’s going to increase
your heart rate it’s going to increase your blood pressure it’s going to
increase your cortisol and your blood glucose and on and on and on when you
are relaxing then resources are made available for your digestion your
system and your healing so you can defend yourself you can stress or you
can heal you just can’t do both at the same time you gotta pick one so number
three thing to understand is that there are different types of stress exercise
is physical stress but we also have what most people talk about when they say
stress is emotional stress so in a sense we could say that exercise is very
appropriate stress but emotional stress is sort of imaginary stress it’s not
really a stress that demands a lot of physical exertion but your nervous
system responds that way just in case it’s gonna increase your heart rate your
blood pressure your blood glucose your cortisol even if you’re just sitting in
traffic and cursing the gridlock and the traffic jam when you’re getting stressed
your body acts as if it’s a physical stress just in case and if we want to
narrow down what emotional stress is in the simplest possible way the simplest
way to describe it is to say that emotional stress is thoughts about the
unwanted whenever you’re thinking about what you don’t want when you’re focusing
on something that’s upsetting when you’re focusing on something that you’d
like to be different then you have emotional stress and a lot of people
will tell me that well you know my life is great I don’t have emotional stress I
don’t have any stress but this is a habit most of the stress we’re not even
aware of because we’ve done it so much that it became a habit and we learned to
live with it and we can just push it away and it becomes our norm it becomes
our default baseline but we still have a lot of sympathetic activation so that’s
the very basics that we need to understand why breathing is going to
work so now we get into the breathing and there’s something called
heart rate variability and that’s exactly what it sounds like your heart
rate varies so when you breathe in your heart speeds up when you breathe out
your heart slows down and again your body is just so incredibly intelligent
when you breathe in there’s more oxygen in the lungs so the body speeds up the
heart rate to send more blood there to pick up the oxygen because that’s more
efficient then you breathe out there is less oxygen so we slow down the heart
rate so we don’t wasting resources when you are in harmony when there is what’s
called coherence in your nervous system between your brain and your heart then
your heart rate variability is going to be coherent it’s going to form a smooth
pattern like a sine wave so if you measure your average heart rate at 65
then if you have a healthy heart rate variability it means that when you
breathe in your heart rate is 70 when you breathe out your heart rate is 60
and the average becomes 65 but it’s always going up and down up and down and
this turns out to be one of the best indicators of overall health that we
know of people who are supremely healthy they have a fantastic smooth and large
heart rate variability and people who are not so healthy they have more what’s
called an incoherent pattern so when we’re frustrated when we’re angry then
there is no pattern it’s just jagged lines the every heartbeat is sort of
chaotic and mismatched it’s it’s all over the place so this would be a very
healthy pattern and this would be a very unhealthy pattern and the great thing is
that you can influence this you can practice it and learn it and get it
better and the way to do that is to pay attention to your breathing pattern most
people if you don’t tell them anything you just tell them to kind of sit around
and relax and you count their breaths you observe their breaths
then most people are going to breathe in for about two seconds so in one two and
out one in one two and out one and that’s about 20 breaths per minute and
even if they’re reasonably relaxed so it’s not a terribly incoherent pattern
it’s still going to be too fast a pattern so if we’re breathing 20 times
per minute it’s not enough time for the body to relax there’s not enough time
for the body to kick in the parasympathetic so it’s like we’re
getting breathing in and we get sympathetic we start breathing out but
before we’re done it’s breathe in and breathe in
so there’s way way way too many breaths so if we have sympathetic on the upscale
and parasympathetic on the down scale here then the breathing pattern would be
all sympathetic the red here would be all sympathetic because it’s in and out
in and out in and out in and out doesn’t give the body time to relax and for the
parasympathetic nervous system to engage but if we slow the breath down if we
breathe in for four seconds and out for five seconds we breathe approximately
equal we breathe slower overall we breathe approximately equal but a little
bit longer on the out-breath now we create balance between the sympathetic
and the parasympathetic nervous system so it’s not that one is good and the
other is bad it’s like everything else in the body there needs to be balance
with this pattern we can start practicing that balance and the very
first thing that happens when we start paying attention to our breathing
pattern when we slow our breath down and we pay attention to the in-breath and we
pay attention to the out-breath is we change our focus and that may seem like
a small thing but it is one of the biggest things there is and we’ll try it
in just a second here but we you pay attention to your breath you can
no longer at the same time think about what unwanted try it if you’re stressed
you have thinking about the kids or the deadlines and then you pay attention to
your breath then for just a fleeting moment you didn’t think about that out
of the thing and that is like I said may seem like a small thing but that is an
incredibly powerful principle that you’re no longer doing that thing that
keeps you in your state of emotional stress and if you do enough of that you
can break the pattern and now that we break the pattern we need to understand
what neuroplasticity is so a lot of people they say oh yeah I tried your
breathing and it felt great I did it three months ago I tried it once and I
did it for five minutes and I felt great but the next day it was the same thing
over and they’re not understanding the principle of neuroplasticity they’re not
understanding the principle of habit and momentum it don’t be like the person who
says oh diets don’t work I ate a carrot once and nothing happened all right
that’s ridiculous it’s not about what we do once in a blue moon it’s about what
we developed as a lifestyle it’s what becomes a pattern in our life so
neuroplasticity means that when you practice something and it becomes a
skill when you practice it enough to becomes a skill and then you maintain
that skill then you actually reconfigure the tissue in your brain your neural
pathways become different a neural pathway that you practice it that you
use a lot it becomes thicker think of it as walking across the lawn if you just
walk across a lawn once then you bending the blades of grass and then immediately
they stand up and it’s like you never walk
across if you walk across a hundred times now the grass is going to look a
little flat and you can start discerning a pathway and if you walk across a
hundred times every day then the grass is not going to be there there’s going
to be a pathway and that’s exactly how it works in your nervous system that the
things you do more of become pathways they become larger pathways and if you
do it enough it becomes a superhighway that has traffic on it whether you think
about it or not this is exactly the principle that’s in place when you’re
right-handed versus left-handed okay do you think someone tells you to to write
something down and you grab your pen in your preferred hand and you just start
writing without thinking but if they tell you to switch hands all of a sudden
you have no idea what to do you have to focus intensely and it’s gonna go super
slow and it’s not going to be pretty why is because you you don’t know how no you
you understand the mechanics but you’d haven’t developed the skill the pathway
isn’t there the neuro motor patterns aren’t developed another way of thinking
about that is like a concert pianist just because you’d practice on the piano
for five minutes doesn’t mean you know how to play piano but if you play a few
hours every day for twenty years all of a sudden you can play and have a
conversation at the same time you’ve developed so many pathways that it’s
going on automatic that’s what neuroplasticity is
understand that stress is the same way your have your habit your habitual way
of focusing on things you don’t want is a habit emotional stress is a habit and
you can develop a skill you can develop a momentum that’s the opposite of that
habit and then that habit goes away so what that means is it’s going to be as
good as what you into it and my recommendation would be
to do it once or twice a day for five to ten minutes and I want you to do it
until you notice results and you will start noticing results very very soon
but if you stop then the habit goes away so I would say set your goal to do it
for at least six months because if you do it six months you’re probably in the
habit that you’ll keep doing it forever and once you have that kind of habit
once you have that pattern chances are that you will even start breathing
you’ll even get into that emotional state when you’re not thinking about it
it becomes your norm regardless of where you are you can do it in in school you
can be that way in business meetings and sales meetings wherever you are with a
kid screaming at you you can still be that way so the number seven principle
to understand is that the benefits to this are endless it may seem like I’m
over promising but if you truly understand that you’re sympathetic and
you’re parasympathetic that is what your autonomic nervous system is that is what
your health is that is the system that determines how you function it
determines everything about you so if you do this on a regular basis it’s not
just that your blood pressure goes down you are rewiring all of you so what you
will find is that sure your blood pressure will go down but so will your
cortisol and so will your insulin resistance and your circulation will
improve so you all of a sudden you end up with warm hands you’re in your
digestion will improve you will get more nutrients out of your food we spent all
of our time talking about what to eat but how do we digest it well we digest
it by activating our parasympathetic nervous system immune function to have
fewer colds and flus you heal better even your fertility is a matter of
sympathetic versus parasympathetic cuz you can’t get pregnant when you’re
stressed your body says hey this is not a good place to get pregnant we better
wait till it’s safe to have a kid if you have sweaty hands if you suffer from
hyper hydrosis whether it’s sweating in the palm or under the arms
that’s stress if you activate if you practice activating your parasympathetic
nervous system that will go away how quickly for some people it’ll happen
in a week for some people it will take six months so don’t stop after a week
because when you’re doing this you’re sending more blood to the frontal lobe
and to the cortex of your brain you also are probably going to notice that your
focus gets better your memory gets better and the list is endless pretty
much anything you want you can put it on that list and if you get your
sympathetic and parasympathetic imbalance it’s gonna improve so even
though this is a video about how to lower blood pressure I want you to start
looking at the bigger picture of holistic health that there aren’t little
sub compartments of function the nervous system your body your organism works as
a whole when you when you truly improve an aspect by helping the foundation of
it you’re automatically going to get a trickle-down effect that’s going to
improve multiple things so now for the patient ones who are still sticking
around or watching the whole thing because you’re serious about your health
and understanding let’s do a little breathing session so you could do this
to yourself you don’t have to count out loud but here’s just an example of how
that would work you count breathe in two three four and
out two three four five and in two three four and out two three four five and in
two three four and out two three four five
now what you want to think about is it is a little bit deeper breath than a
shallow breath like a normal shallow breath a lot of people have but it’s not
filling your lungs to full capacity it’s not deep breathing it’s not panting it
is just a little bit deeper and you want to initiate you want to breathe from
your belly so a good way of doing it is to put your hand on your belly and as
you breathe in you notice your hand rising you notice your belly expanding
so the first part of the breath your hand is rising your belly is expanding
and then that the first half of the breath is that and then slowly and
gently you allow the breath to rise into your ribcage and expand your your lungs
and your chest just a little bit and then you relax and just let it out very
very slowly and if you breathe through your nose which I recommend then there
should be no sound at no point should you breathe hard enough to make a sound
it should be completely quiet both in and out and think of it as a sine wave
as valleys and Peaks and when you’re breathing in at the top there’s going to
be a moment where you don’t notice you’re not sure if you’re breathing in
or out it’s just kind of like hanging there and then you breathe out slowly
and silently and then at the bottom there is a moment where you’re not sure
if you’re breathing in or out and then all of a sudden the breath is just
happening by itself again and again it’s slow and silent you don’t want to start
using your shoulders you don’t want to get into raising your shoulders when you
breathe because that’s a stress response okay you’re backfiring on on your
parasympathetic activation if you raise your shoulders
that this is a stress response when we get attacked that’s part of fight flight
we bring the shoulders up that’s why stress causes shoulder and and neck
stiffness so keep your shoulders relaxed breathe from the belly allow the breath
to rise very gently and slightly into the chest and then out again so let’s
try that just one more time breathe in two three four and out two three four
five and in two three four and out two three four five okay so there’s some
tools there’s some toys on the market you can buy to help you breathe you can
learn to breathe so you can get some feedback if you’re doing it right but
you don’t need any expensive tools if you want them great there can be fun to
play with but if you just pay attention you’ll get all the same benefits anyway
if you like this video I’m sure you’re going to love that one
thank you so much for watching I’ll see you next time

92 Replies to “7 Truths To Lower Blood Pressure With Breathing Exercises (Holistic Doctor Explains) // Dr Ekberg”

  1. Watch this next more on how use breath to heal https://www.youtube.com/watch?v=mqrvakXJ6hk&list=PLpTTF6wMDLR6vjw1pS0DidGRgNjCLttLT or to lower high blood pressure https://www.youtube.com/watch?v=YRUhyQsZh9s&list=PLpTTF6wMDLR7Par0d3JO85DOq3XXsNJu7

  2. I'm a big big believer in pranayamas (breathing exercises)… Doing a practice since 2003. The breath and emotions are linked.

  3. Excellent video Dr ekberg.
    I guess you could also elaborate on heart rate . The relationship between Blood pressure and heart rate .
    Also why some people have low blood pressure and high heart rate ( includes me ) & vica vera

  4. Dr, by this video you have given a complete solution for hypertension with wonderful explanations. I want you to do a video on feeling cold while fasting

  5. Coming right up! โœŒ๐Ÿผ๐Ÿ˜Ž๐Ÿ‘๐Ÿผ
    Great info once again, have a fantastic day my friend ๐Ÿ‘‹

  6. Appreciate this info always Dr. E! Speaking of blood pressure , thoughts on Durian fruit for better blood pressure for us IF/blood sugar watchers? Too high sugar/ fat for weight loss? Ofc consume after fasting๐Ÿ˜ŒAny perspective helps!๐Ÿฅฐ

  7. I am so happy I found you Dr Ekberg!!!! You're saving me from a lifetime of American "common sense" – what a load! Thank you so so much!

    I suggest starting a patreon page for donators. When I have money I would gladly donate to you for changing my life.

  8. "I ate a carrot once. Nothing happened." ๐Ÿ˜‚๐Ÿ˜‚ Another great video. Thank you for the demo and explanations provided at the end – very helpful!

  9. Doc, Iโ€™ve been following you for some time now and the information you give us is
    So easy to understand and follow…..thank you so much!

  10. Thank you Doctor for good video. In our country (India) since ancient times people practice' pranayama' ( breathing patterns & excercises) for good health. I am very happy to hear about breathing exercises from you. Thank you. Sorry for my bad English.

  11. ุฑุฌุงุก ุชุฑุฌู… ุงู„ูุฏูŠูˆุง

  12. great explanation! I look forward to watching this video again when I am able to go through the breathing practice with you.

  13. I lowered my blood pressure and blood sugar by losing weight. Iโ€™m no longer on BP meds or insulin. Diet, exorcise and losing weight are key.

  14. You are such an excellent teacher and speaker, Dr Ekberg. The work you put into those white boards is much appreciated to be able to visualize whilst listening. Another fascinating video and learning experience. Thank you!

  15. I know about three other cases that cause high blood pressure : The arteries' flexibility , the narrowing of arterial diameter due to plaque deposits and high viscosity of the blood. I think in these cases these breathing exercises will not improve.

    P.S.

    Thanks for not commenting regularly for all my comments.

  16. Thanks a lot. You are so thorough, I basically listen to you only. I have a question. Why would someone who has depression have low blood pressure?

  17. Keto combined with daily exercise perferably rebounding + raw organic cacao+cordyceps I had close to 140 over 90 at my last dr vist it was 98 over 70 my pulse was 63 i got this result in about in just hair over a month. BTW a1c of 5.0 no meds im going for mid 40s for a future a1c.

  18. Doctor, you deserve 180 million followers. God bless You and your family!!! Greetings from Russia!!!

  19. I always felt that when I was breathing that I wasn't breathing deep enough, so I tried deep breathing but I didn't stick with it thanks Doc.

  20. Dear Dr. Ekberg, I like to thank you for all of these beneficial tools that you kindly offer to us every day to help us out to improve our health naturally. On my particular case I was on high blood pressure for several years and blood sugar medication for several months until I start watching your videos and investigating myself about all the wonders of natural healing. Right now I'm out of blood sugar medication and almost out of the blood pressure medication, taking Amlodipine 5 mg. but hoping to get released from it by my primary doctor very soon. I changed my eating habits, lost 25 pounds, no sweets, very low carbohydrates, and more salads, fruits and good fats. Your breathing exercise, meditation and HIIT exercises done three times per week at the gym are working out for me. My primary doctor was extremely happy and surprised with my last three lab results because everything came back as within the normal ranges and he advised me to continue doing what I'm doing because it is working.
    Once more, thank you for all your help.

  21. Thank you so much for this informative video. I went through a six week course at the VA for PTSD.
    They tried to teach this but didnโ€™t go into all the benefits and certainly didnโ€™t give us the tools we needed to accomplish our goals.
    Now, I understand! So now I can practice and rewire myself. They taught us that our brain has been rewired by the trauma.
    Iโ€™m 66 years old. Iโ€™m doing keto and have lost a lot of โ€˜fatโ€™. Iโ€™m feeling better and most importantly I have hope!
    Hope because I can see my health improving and therefore letting go of the depressed thoughts of being old and hopeless.
    You have taught me so much! Iโ€™m forever grateful.

  22. Dr Ekberg
    Difficult subject made easy to understand. Your teaching by using illustrations ( like Jesus did ) the pathways illustration is fantastic. Worthwhile listening to repeatedly. Thanks.

  23. Love love love your video! It just happened that i watched this video after i watched the video from the famous Budish Monk, Thich Nhat Hanh, about walking meditation, focusing on your breath, the physical and mental benefits are enormous!

  24. Dehydration also contributes to higher blood pressure, so 20 minutes before checking your BP (using a cuff monitor for accuracy) drink at least 12 ounces of water. Breathe calmly for at least one minute before taking a reading. What I've found is that I personally breathe shallow, as I have a stressful job, and this seems to affect my pulse rate. It's very difficult for me to retrain myself to breathe slower and deeper. You gave a fantastic explanation as to what I am currently struggling with, decreasing my breaths per minute. Thanks. ๐Ÿ™‚

  25. The hard part is making it a habit in a busy world. Something as simple as breathing. It so logical, yet taken for granted. Now to do it correctly, I guess that would be the pinnacle.

  26. Hey Sten, I really really want your reply on this. I am 26 years old vegetarian man, 5.11 height. In recent years due to non activity and study i gained lot weight upto 91kg and i tried really hard from last one year to reduce weight since it was affecting my basic lifestyle. I started with jogging then i shifted to an app called 30 days fitness challange which looks like HIIT focusing but it is combination of HIIT and other anaerobic patters. Now since last year i tried more than 10-12 times to be on track along with diet. This time i really wanted to do it and from last 2 3 months i am really serious about exercise and diet.Now i weight 78KG but after watching your videos i have few questions and confusions.
    I train my body 4-5 days on partly HIIT training but which lasts more than30 mins every day and sometimes upto 1 hour, also 1-2 weight training days which are basic weight not intense but at home.
    I do watch my diet and i am on as low as on 1200-1000 calories per day. Also recently i have started taking Protein suppliments since i dont eat meat or chicken and Apple cider vinegar too.
    And final point is i am stressed due to some my background conditions and situations.
    After watching your few videos i wanna ask that should i continue this way coz this really breaks me down but on the other hand if i see scale shows few grams down on my weight it kinda makes me bit happier. Apart from that i feel that i push myself really hard on training.

  27. Another great video thanks Dr. Ekberg, I immediately went to the play store and downloaded a breathing app. that you can configure to any breathing ratio it has a timer and beeps on when inhale and exhale to keep your sync.

  28. Thank you muchly for sharing this important information with us all, & take care of yourself to. โค๐Ÿ™‚๐Ÿถ

  29. Breathing is the spirit of life. Temporal pauses at the peak of satiated inhale or bottom of expelled exhaust. Both pauses are instrumental in changing and interrupting thoughts and attitudes. An inhale pause generates different energies than exhale pauses.

  30. Thank you Doc for these videos. I tend to hold in stress too much. I will take up your suggestions here and incorporate that with daily meditation. God bless, you are the best! ๐Ÿ‘

  31. 'liked'. Since I was able to give only one thumbs up above, here are some more. ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘
    22:35 the breath just happens

    Hej Dr Ekberg, very well explained! It may take some time for people to experience this, since elsewhere there is always so much focus on 'doing' things (versus things just happening). There is a much deeper philosophical angle here, but I won't get into it now.

    I have been experiencing an RR (respiration rate) of 6 BPM (breaths per minute) for over 25 yrs. It started with a type of meditation involving breathing, and later, exactly as you said, it is going on automatically, without me thinking or doing anything, regardless of the things that are going on (meetings, driving, talking). Over time it slowed down to 4 BPM when I am lying down or waiting for my turn somewhere. I feel very peaceful. If I meditate, it goes between 2-4 BPM. My pulse rate is 50-60. But I have had high blood pressure for the past 14-15 yrs. Another thing I wanted to mention is that after breathing out, there is a pause of a few seconds before the in-breath _happens_. Of course, I can breathe in earlier voluntarily or willingly, but if I wait for the in-breath to happen on its own, there is a pause of a few seconds. In yogic breathing, there are 4 stages. 1. In-breath 2. Pause with breath in, 3. Out-breath, 4. Pause with breath out. 3 and 4 increase over time with practice.

    I am glad you mentioned that there are tools available for people to train themselves, and I am even more glad that you clarified that expensive tools are not necessary, and that you can do it with mindful breathing. Mindfulness is the key, and that requires practice. That is another thing you clarified(regular practice is an absolute must to see results).

    I like all your videos, but I liked this one even more since it talks about one of my favorite topics. ๐Ÿ‘๐Ÿ™

    May you be happy, and through you, your viewers! ๐Ÿ™

  32. you hit the nail on the head…Holistic + Balance ( big picture * essence) in order ..even in the tone of your voice change …its the implication…that matter as the words to point in what but How….that is the hidden by product…!

  33. it have deep implication without even if you get right..the implication well down deep…for any one try to get to the core meaning…! its so simple than you think when you reach it …balance….see the paradox in it..!

  34. when understand take place discipline follow easy…make effort to understand not once but every time..case all are hidden …invisible…! understanding..make it easy to apply …!

  35. Dr. Ekberg, Thank you so much for your brilliant videos. I am surprised you are not talking about Transcendantal Meditation in relation with stress managemenent and its eradication. It is documented like no other technique, and so simple to do. Note that additionally similar breathing techniques are taught too to advanced meditators. You are making us clear what the reality is. Congratulations Doctor.

  36. For fifty years I was breathing wrong. Thanks for teaching me the very basic task of common day to day life. Thanks for reminding that dead don't breath and don't have blood pressure.

  37. Iโ€™m very susceptible to the white coat response so I need more practice with this method. Thanks for the detailed explanation.

  38. Dr Ekberg, please create a video about how salt and water intake affect BP. It seems both low and high Sodium raise BP

  39. thank you dr sten! you are calm and thorough with your explanation – it helps with understanding complex concepts that may take many folks to grasp if they read medical/health journals! you make it happen in minutes!!

  40. I always love your style of teaching! I did the breathing with you at the end, and when I looked at my Fitbit, it showed my HR had lowered from 53 to 48. That's cool! Also, I loved the "pathway through the grass" analogy.
    A couple of comments… 1. When my mother was in her final days, her doctors and nurses kept her laying completely flat, because they said they were trying to raise her BP. In other words, it was so low, and they said that sitting upright lowers it, and laying down raises it. I believe this is the same thinking behind NOT laying down if you're having a heart attack. Stay sitting upright, until help arrives (which is what I did when I had a heart attack). This approach is opposite to what you said about BP at the very beginning of your lesson.
    2. In yogic breathing, we're mostly supposed to breathe only through the nose (pranayama – victory breath). This helps to retain body heat and warmth during yoga, also. In Pilates, we breathe in through the nose and out through the mouth, pursing our lips like we're whistling. I'm mentioning this only because I think it would be ok if someone wants to do the exhalation though the mouth.

  41. There's a very simple, free app called "Breathe" for Android that helps with the 5 second in/out breathing through a little visual indicator (in case you can't count to 5 like me ๐Ÿ˜‰ Dr. Ekberg's logic sounds reasonable in this video, but it'll be hard to remember to practice this technique for 6 months to find out if he's right. Has anyone practiced the breathing technique for months and noticed the mentioned benefits?

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