Breath Work and Blood Pressure

Apr 30

High blood pleasure is one of the most dangerous, yet incredibly common types of complications during pregnancy. Pregnancy-induced hypertension has been defined as a systolic blood pressure of 140 mmHg or more, or a diastolic blood pressure of 90 mmHg or more. Despite how frequently occurring gestational hypertension is, the medical treatments have not been shown to be incredibly effective. Many times, the only way to relieve the high blood pressure is by delivering the baby. What if there was a technique that was low risk and potentially very effective at reducing high blood pressure in pregnancy? Well, there have been numerous studies to show that proper muscle relaxation and breath control for 2-4 weeks may be incredibly effective at reducing blood pressure in pregnant and non-pregnant women.

*Here are some potential risk factors for high blood pressure during pregnancy:

History of high blood pressure before pregnancy
History of high blood pressure in other pregnancies
Stress level
Age
Diet
Physical activity level
Body Mass Index before pregnancy

A particular group of researchers found that progressive muscular relaxation (using the Jacobson method) or breath control techniques, can significantly help to reduce high blood pressure in pregnant women (Aalami, Jafarnejad, ModarresGharavi, 2016).

The breath control techniques in this study included deep diaphragmatic breathing, focusing on taking about 6-10 deep breaths per minute, for about 5 minutes. The muscle contractions were done by using the Jacobson method, which consists of contracting and relaxing selected groups of muscles in the hands, different parts of face, shoulders and others for about 20 minutes.

Here is a breakdown of the Jacobson Technique (adapted from Psychology Spot):

1. Find a comfortable position sitting or lying down on a mat (scroll down to see the mats we are loving right now).

2. Start breathing deeply in through your nose and out through your mouth for about 2 minutes before starting.

3. Focus on your feet. Tense them for about 20 or 30 seconds while imagining that all of the tension in your body is now located there. Tell yourself, “All of the tension in my body is in my feet,” and repeat this phrase while you are tensing these muscles.

4. Then, slowly release the tension in your feet. Very slowly, take about 30 seconds to fully relax these muscles. While you are releasing the tension, you should mentally be repeating the sentence, “ I feel how all of the tension in my body is leaving through my feet,” which you can alternate with the phrase, “My feet are feeling very light.”

5. Once you have relaxed these muscles, you can move on to your thighs. Contract them while saying to yourself, “All of the tension in my body is located in my thighs,” and then relax them while alternating “I can feel all of the tension of my body leaving through my thighs,” along with the phrase “My legs and thighs feel very light.”

6. Work your way up your body, using the same techniques in these muscle groups:

Abdomen
Hands
Forearms
Shoulders
Neck
Facial muscles (paying extra-special attention to the space between your eyebrows because tension can often lurk in that area).

7. Once completely free of tension, a person can tell themselves messages such as, “I am totally relaxed,” “Nothing is bothering me,” “I am confident in myself,” “I have self-control.”

*If you are struggling with gestational high blood pressure, high blood pressure in general, or you find yourself feeling stressed or anxious, consider trying one or both of these methods daily for 2-4 weeks. Please of course remember to discuss these options with your doctor. Gestational hypertension can be very serious, so it is imperative that you follow the instruction of your doctor, and trust him/her to take the best care of you and your baby.