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Better breathing, for better living?

Research suggests that slow, deep breathing a few minutes a day can lower blood pressure.

By ASSOCIATED PRESS
Published August 1, 2006

WASHINGTON - Take a slow deep breath, then exhale just as slowly. Can you take fewer than 10 breaths a minute?

Research suggests breathing that slowly for a few minutes a day is enough to help some people nudge down bad blood pressure.

Why would that brief interlude of calm really work? A scientist at the National Institutes of Health thinks how we breathe may hold a key to how the body regulates blood pressure - and that it has less to do with relaxation than with breaking down all that salt most of us eat.

Now Dr. David Anderson is trying to prove it, with the help of a special gadget that trains volunteers with hypertension to breathe slowly.

If he's right, the work could shed new light on the intersection between hypertension, stress and diet.

"If you sit there under-breathing all day and you have a high salt intake, your kidneys may be less effective at getting rid of that salt than if you're out hiking in the woods," said Anderson, who heads research into behavior and hypertension at the National Institute on Aging.

Anyone can get high blood pressure, measured as a level of 140 over 90 or more. But being overweight and inactive, and eating too much salt - Americans eat nearly double the upper limit for good health - all increase the risk.

Scientists don't fully understand the root causes of hypertension, but understanding could point to better ways to prevent and treat hypertension.

Enter breathing.

Meditation, yoga and similar relaxation techniques that incorporate slow, deep breathing have long been thought to aid blood pressure, although research to prove an effect has been spotty.

Then in 2002, the Food and Drug Administration cleared the nonprescription sale of a medical device called RESPeRATE, to help lower blood pressure by pacing breathing. The Internet-sold device counts breaths by sensing chest or abdominal movement, and sounds gradually slowing chimes that signal when to inhale and exhale. Users follow the tone until their breathing slows from the usual 16 to 19 breaths a minute to 10 or fewer.

In clinical trials funded by maker InterCure Inc., people who used the slow-breathing device for 15 minutes a day for two months saw their blood pressure drop 10 to 15 points. It's not supposed to be a substitute for diet, exercise or medication, but an addition to standard treatment.

Why slow breathing works "is still a bit of a black box," says Dr. William J. Elliott of Chicago's Rush University Medical Center, who headed some of that research and was surprised at the effect.

Slow, deep breathing does relax and dilate blood vessels temporarily, but that's not enough to explain a lasting drop in blood pressure, says Anderson.

So, in a laboratory at Baltimore's Harbor Hospital, Anderson is using the machine to test his own theory: When under chronic stress, people tend to take shallow breaths and unconsciously hold them, what Anderson calls inhibitory breathing. Holding a breath diverts more blood to the brain to increase alertness, but it knocks off kilter the blood's chemical balance. More acidic blood in turn makes the kidneys less efficient at pumping out sodium.

In animals, Anderson's experiments have shown that inhibitory breathing delays salt excretion enough to raise blood pressure. His tests should show if better breathing helps people reverse that effect.

Health authorities recommend that individuals consume no more than 2,300 milligrams of sodium a day.

[Last modified August 1, 2006, 02:09:54]