Can 5 minutes of inspiratory exercise per day lower blood pressure?

This study looked at a form of breathing exercise called inspiratory muscle strength training (IMST) and its role in reducing blood pressure (BP). It found IMST resulted in a reduction in systolic blood pressure (SBP).

Hypertension or high BP is very common in older adults. It is associated with stiffer blood vessels and higher risks of heart disease such as chest pain and heart attacks. Medications can reduce BP, but many people do not stick to their treatment. Lifestyle changes such as reducing salt in the diet and exercise may also help in reducing BP.

Inspiratory muscle strength training (IMST) is a form of aerobic exercise that involves breathing in against resistance. A new form of IMST has been designed that can be performed at home in 5 minutes. Aerobic exercise is known to lower blood pressure (BP), but it is not known if this new time-efficient exercise also does this.

38 patients with high BP participated in this trial. Participants were divided into two groups. Group 1 carried out high-intensity IMST for 5 minutes per day, 6 days per week for 6 weeks. Group 2 carried out a fake IMST regime for the same amount of time. BP was measured at the start of the trial, after 6 weeks of training, and after a further 6 weeks without training.

The average systolic BP (SBP; BP during a heartbeat) dropped by 9 mmHg in group 1 while there was no change in BP in group 2. After 6 weeks, BP over 24 hours remained the same in group 1, while it increased in group 2. 

There were no changes in blood vessel stiffness in either group after treatment. 2 patients in group 1 reported mild muscle soreness in the neck and being lightheaded. 

This study showed that doing high-intensity IMST for 5 minutes per day can lower blood pressure.

This study followed a small group of patients for a relatively short period. More studies are needed to see if these results are found in larger groups over a longer period of time.

Talk to your physician about using IMST to help lower your blood pressure.