Let’s Breathe to Lower Blood Pressure Together

The Breathing Exercise: The 4-6 Relaxation Breath

One simple and effective breathwork practice for lowering blood pressure is called the 4-6 Relaxation Breath. It’s a gentle technique where you inhale for 4 seconds and exhale for 6 seconds. This extended exhale activates the parasympathetic nervous system—the “rest and digest” system—helping to lower heart rate, reduce tension, and decrease blood pressure naturally.

How Diaphragmatic Breathing Works

The 4-6 Relaxation Breath is a form of diaphragmatic breathing, also known as belly breathing or abdominal breathing. Unlike shallow chest breathing (which is a result of living in a chronic stress state), diaphragmatic breathing draws air deep into the lungs by engaging the diaphragm—the muscle located just below the lungs. This encourages full oxygen exchange and triggers a calming response by signaling the phrenic nerves that run up the sides of the body to switch from a sympathetic response in the body (stress) to a parasympathetic response (calm).

When practiced regularly, diaphragmatic breathing:

• Promotes relaxation and emotional balance

• Reduces heart rate and blood pressure

• Lowers levels of stress hormones like cortisol

• Improves oxygen delivery throughout the body

You’ll know you’re engaging the diaphragm when your belly rises on the inhale and falls on the exhale, while your chest remains relatively still. This deeper, more intentional breathing style is the foundation for effective breathwork practices that support cardiovascular health.

The Aim

The goal of the 4-6 Relaxation Breath is to shift the body out of the fight-or-flight response and into a state of calm. Over time, practicing this type of breathwork retrains your nervous system to be less reactive to stress and more resilient. It’s not about perfection—it’s about consistency and presence.

How to Practice the 4-6 Relaxation Breath

Here are the step-by-step instructions:

1. Find a quiet space: Sit comfortably in a chair with your feet flat on the floor, or lie down if you prefer. Allow your shoulders to relax.

2. Close your eyes: This helps reduce distractions and draws your attention inward.

3. Inhale through your nose for 4 seconds: Breathe gently, allowing your belly—not your chest—to expand.

4. Exhale slowly through your mouth for 6 seconds: Purse your lips slightly, like you’re blowing through a straw. Let the breath be long and smooth.

5. Repeat for 3 to 5 minutes: If that feels too long to start, even 1 to 2 minutes can have benefits. Gradually increase as it feels comfortable.

6. Optional: Place one hand on your belly and one on your chest. Try to keep your chest still and feel your belly rise and fall with each breath. This helps train diaphragmatic breathing. (I like to do this)

Breathwork doesn’t require equipment, money, or large amounts of time—just intention and a few quiet moments. By practicing the 4-6 Relaxation Breath daily, you’re not only giving your body a break from stress but also supporting healthier blood pressure levels in a completely natural way. It’s a small step with big potential benefits—and the power is in your breath.