Some pooled analyses found that breathing exercises lowered systolic blood pressure by about 5 to 7 mm Hg on average. Others found no significant effect, so the reviews do not agree. The 2019 and 2024 reviews found the drop, the 2014 and 2022 device-guided analyses found no significant effect, and the 2012 review found none once trials linked to the device maker were excluded.
When is a reading an emergency?
The CDC guidance on high blood pressure puts readings higher than 180 systolic and/or higher than 120 diastolic in its severe range. If you have any of these symptoms, call 911: chest pain, shortness of breath, back pain, numbness, weakness, change in vision, or difficulty speaking.
To see what those symptoms look like in more detail, read our guide to high blood pressure symptoms.
What kinds of breathing have been tested?
Three kinds of breathing practice have been tested for blood pressure.
- Slow breathing. In the 2019 review, this meant breathing at 10 breaths a minute or fewer.
- Device-guided breathing. A device guides the pace of your breathing.
- Inspiratory muscle strength training (IMST). You breathe in against a resistance, which trains the muscles you breathe in with.
The 2024 review also covered pranayama, bhramari, alternate nostril breathing, and deep and slow breathing.
What did the studies find?
The table gives the breathing each study tested, its trials and people, and the average change in mm Hg. The range for each figure is in brackets.
| Study | Breathing tested | Trials, people and length | Average change (mm Hg) |
|---|---|---|---|
| Mahtani 2012 review | Device-guided breathing | Eight trials of one device, 494 adults, running up to 9 weeks | Systolic -3.67 (-5.99 to -1.39); diastolic -2.51 (-4.15 to -0.87). Five of the eight trials were linked to the device maker; without them, the review found no overall effect. |
| 2014 device-guided breathing analysis | Device-guided breathing | Blinded randomized trials of at least 4 weeks, compared with a sham device or music therapy. Follow-up was short. | Systolic 2.2 in favor of the control group (-2.7 to 7.0); diastolic 0.2 in favor of the device (-2.8 to 3.1). Neither was significant. |
| Chaddha 2019 review | Slow breathing, with or without a device | Breathing at 10 breaths a minute or fewer, for at least 5 minutes on at least 3 days a week, for at least 4 weeks, against a control group; 17 studies | Systolic -5.62 (-7.86 to -3.38); diastolic -2.97 (-4.28 to -1.66). The studies differed widely from one another. |
| 2022 slow breathing review | Device-guided slow breathing | Adults with hypertension, with or without medicine, compared with usual care; 288 people for this result | Systolic -2.13 (-12.71 to 8.44), not significant; diastolic -0.90 (-3.97 to 2.11). The studies differed widely (I² 93%). |
| Garg 2024 review | Pranayama, bhramari, alternate nostril, and deep and slow breathing | 15 randomized trials | Systolic -7.06 (-10.20 to -3.92); diastolic -3.43 (-4.89 to -1.97); heart rate -2.41 beats per minute (-4.53 to -0.30). The authors say the studies are not free of bias. |
| Craighead 2021 trial | IMST at 75% of maximal inspiratory pressure, 30 breaths a day, 6 days a week | 6 weeks; 36 adults aged 50 to 79 with systolic 120 or higher; sham group trained at 15% | Systolic fell from 135 to 126 mm Hg in the training group; diastolic from 79 to 77 mm Hg. Sham training did not change blood pressure. One small trial. |
| 2025 BMJ Medicine network analysis | Breathing control, one of several stress and relaxation methods | Adults with hypertension or prehypertension, followed up to 3 months, compared with no intervention, a waiting list, or usual care | Systolic -6.65 (-10.39 to -2.93). Effects seemed to lessen over time, and few studies followed people beyond 3 months. |
What did the AHA rate for breathing?
The American Heart Association's 2013 scientific statement rated device-guided breathing Class IIA, Level of Evidence B. It said this had greater support than acupuncture, which it rated Class III, Level of Evidence B.
What about inspiratory muscle strength training?
IMST is a breathing workout, not ordinary deep breathing. Its blood pressure result comes from one small trial. The trial's authors describe the training as “safe, well tolerated.” National Institutes of Health and American Heart Association awards supported the trial.
How long did the studies last?
These studies ran for weeks, not minutes. The 2014 and 2019 analyses included trials of at least 4 weeks, the 2021 IMST trial ran 6 weeks, and the 2012 review's trials ran up to 9 weeks.
Can breathing exercises replace my blood pressure medicine?
The AHA's 2013 statement says it is reasonable for people with readings above 120/80 to consider these approaches as adjuvant methods, meaning in addition to usual care, when clinically appropriate. The CDC says some people with high blood pressure need to take medicine to manage it, and advises talking with your health care team about a treatment plan that's right for you. Any change to your medicine is for your prescriber.
If you want the wider picture, our guide to supplements for blood pressure management is the next read.
Who should check with a doctor first?
The NCCIH relaxation techniques guide advises that for high blood pressure, you follow your prescribed treatment plan and discuss any complementary approach with your provider.
By SterlingMedicalCenter.org Editorial Team
This article is for general information purposes only and does not constitute medical advice. Consult your doctor or qualified healthcare provider before making changes to your health routine.
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