Hypertension responds to slow breathing more than most people realise. Multiple randomised trials show that breathing at 5–6 breaths per minute for 10–15 minutes a day lowers systolic blood pressure by 4–10 mmHg over 8 weeks — comparable to adding a low-dose medication.
Why slow breathing lowers blood pressure
Slow breathing stimulates the baroreflex, the body's blood-pressure thermostat. It also increases vagal tone, reduces sympathetic nerve activity, and improves arterial compliance. The effect compounds with daily practice.
The 6-breaths-per-minute protocol
- Inhale through the nose for 5 seconds.
- Exhale through the nose for 5 seconds.
- Continue for 10–15 minutes, once or twice daily.
- Keep the breath quiet and gentle — no forcing.
This is also called resonance breathing. Most people see measurable BP changes within 4–8 weeks.
What the research says
The American Heart Association lists device-guided slow breathing as a reasonable adjunct to medication. Meta-analyses in Hypertension Research (2019) report consistent reductions in both systolic and diastolic pressure.
Important safety note
Breathing work complements but does not replace medication. Do not stop antihypertensives without your doctor. Monitor your BP at home and share trends with your clinician.
Track your daily slow-breathing minutes in Breathe On and explore the [resonance breathing technique](/techniques/resonance-breathing).