5-Minute Breath Workout Lowers Blood Pressure, Boosts Brain Function

This handheld device is a breath trainer, a simple device with a controllable valve at one end which restricts airflow. When you inhale through it, it acts as strength-training for your inspiratory muscles, particularly the diaphragm.

It is called 'Inspiratory Muscle Strength Training' (IMST) and it was originally developed in the 1980s to help wean critically ill people off ventilators and boost their lung capacity. The protocol took 30 minutes to perform.

But in 2016, a team of researchers from the University of Arizona wanted to see if it could be done faster, to make it easier to maintain as a long-term habit. They conducted a 6-week trial to see if just 30 inhalations per day with greater resistance would do the trick. The original goal was to help sufferers of obstructive sleep apnea, who tend to have weak breathing muscles. 

They discovered that the addition of greater resistance in a shorter duration delivered even greater benefits than they expected. After six weeks of daily practice, systolic blood pressure decreased twice as much as what you could get if doing vigorous aerobic exercise or taking blood pressure medication. The patients also slept more deeply and performed better on certain cognitive and memory tests. They were also able to exercise more intensely for a longer period and keep their heart rate and oxygen consumption lower during exercise.

Because high blood pressure is a major risk factor for cardiovascular disease, one of the highest causes of death around the world, having a simple tool and effective tool like this which takes little time to use could be a major victory for health.

I use this breath trainer daily in the morning following the same protocol of 30 vigorous inhalations in 5 minutes. It feels amazing. You can pick up a breathing trainer on the net- a simple one will do fine. Set the resistance level to the right amount of challenge for you. First, I suggest that you set a timer for five minutes (it takes me around 4 minutes) to keep you focused. Take vigorous, powerful inhalations and exhale freely out of the trainer. Keep going, one after another until you get to 30.

That's it!