How to Hold Your Breath to Lower Pulse

Learning to breathe correctly can be beneficial to your health. Not only does it reduce stress, but it also stimulates your auto immune system and lowers your blood pressure and heart rate. It can also help you reduce your anxiety and improve your sleep. It is one of the simplest and least expensive ways to improve your health and well being, and it's something that you can start immediately.

Instructions

    • 1

      Take your pulse rate by placing your middle and index finger over the inside part of your wrist, with your palm facing up. Count the number of beats your heart makes for 15 seconds and then multiply the number by four. This is your standing heart rate.

    • 2

      Find a comfortable seat and sit and relax your body. Close your eyes and breathe in slowly through your nose and out through your mouth. Focus on your breath. Breathe in for four seconds.

    • 3

      Hold your breath for eight seconds and release it through your mouth for four seconds. Again, inhale deeply through your nose for four seconds, hold it for eight seconds and then release it through your mouth for four seconds. Repeat this process 15 to 20 times.

    • 4

      Place your hand on your abdomen while breathing. You want to feel your abdomen raise while keeping your chest fairly still.

    • 5

      Focus on the sound of your breath while breathing and try to clear your mind of distractions. Take your heart rate again once you are finished. You should have a lower count than when you began.

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References

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