7 Truths To Lower Blood Pressure With Breathing Exercises (Holistic Doctor Explains) // Dr Ekberg

7 Truths To Lower Blood Pressure With Breathing Exercises (Holistic Doctor Explains) // Dr Ekberg

October 29, 2019 85 By William Morgan


how to lower blood pressure by breathing
over a billion people in the world have
high blood pressure and you can actually
lower it by breathing but the question
is how does that work how do you do it
correctly and most importantly how do
you do it in such a way that you get
long-lasting results today we’re going
to cover seven different concepts seven
principles so that you really understand
everything about breathing and once you
truly get the bigger picture then you
can not only lower your blood pressure
but you could literally transform your
life coming right up
hey I’m dr. Ekberg I’m a holistic doctor
and a former Olympic decathlete and if
you want to truly master health by
understanding how the body really works
make sure you subscribe and hit that
notification bell so that you don’t miss
anything so just a real quick review on
what blood pressure is blood pressure is
the pressure that results from the heart
contracting against the peripheral
resistance against the resistance from
your blood vessels out in the body if
you didn’t have your heart contract and
if you didn’t have your vasculature
resist there would be no blood pressure
dead people have no blood pressure so
the key there to understand is that
blood pressure doesn’t happen to you
blood pressure is created with every
beat of your heart the moment your heart
stops beating you have no blood pressure
normal blood pressure depends on the
situation
so resting blood pressure for someone
who is upright should be around 120 over
80 if you’re laying down it should be
less because blood flows easier when it
doesn’t have to overcome gravity but on
the other hand if you’re exercising you
are putting a tremendous demand on your
body you’re increasing demand of blood
flow and nutrient delivery so you have
to increase your heart rate you have to
increase your blood pressure it’s
appropriate when you’re exercising so
during intense exercise you could
actually have 220 in blood pressure and
that is normal so blood pressure is
created and it is dependent on the
situation
the second thing to understand is that
exercise is a form of stress stress
increases the demand on the body and
when we have stress it’s a matter of
balance between what’s called your
sympathetic and your parasympathetic
nervous system so those are big words
what does that mean they’re also known
as
white flight sympathetic is fight flight
and parasympathetic is known as feed
breed or rest digest and what these are
it is your autonomic nervous system the
automatic portion of your nervous system
the part that handles everything that
you don’t have to think about it is a
resource allocation system okay
blood delivers resources and your
autonomic nervous system decides where
the blood goes so when you’re exercising
then most of the blood should go to the
muscles because that’s where they’re
needed to perform the work so your
fight/flight system your sympathetic
nervous system sends most of the blood
out to the muscles and then when you
relax hopefully then your fight/flight
your sympathetic can back off and allow
your parasympathetic to get some of the
blood and send it to your vital organs
so that you can digest food and so that
you can make immune cells and so that
you can heal tissue so you can have an
anabolic function so the key is to
understand that these systems are like a
seesaw that whenever you one system
increases the other decreases because
there’s only so much blood in the body
and you can only send more in one
direction at one time so if you send
more one way you have to borrow from
someplace else
so the sympathetic and the
parasympathetic the fight/flight and the
feed breed it’s like a seesaw it’s like
you’re driving a car you can’t speed up
and slow down at the same time you got
to pick one and that’s what the body
does it allocates the resources
depending on the situation so when you
have stress then it’s going to increase
your heart rate it’s going to increase
your blood pressure it’s going to
increase your cortisol and your blood
glucose and on and on and on when you
are relaxing then resources are made
available for your digestion your
system and your healing so you can
defend yourself you can stress or you
can heal you just can’t do both at the
same time you gotta pick one so number
three thing to understand is that there
are different types of stress exercise
is physical stress but we also have what
most people talk about when they say
stress is emotional stress so in a sense
we could say that exercise is very
appropriate stress but emotional stress
is sort of imaginary stress it’s not
really a stress that demands a lot of
physical exertion but your nervous
system responds that way just in case
it’s gonna increase your heart rate your
blood pressure your blood glucose your
cortisol even if you’re just sitting in
traffic and cursing the gridlock and the
traffic jam when you’re getting stressed
your body acts as if it’s a physical
stress just in case and if we want to
narrow down what emotional stress is in
the simplest possible way the simplest
way to describe it is to say that
emotional stress is thoughts about the
unwanted whenever you’re thinking about
what you don’t want when you’re focusing
on something that’s upsetting when
you’re focusing on something that you’d
like to be different then you have
emotional stress and a lot of people
will tell me that well you know my life
is great I don’t have emotional stress I
don’t have any stress but this is a
habit most of the stress we’re not even
aware of because we’ve done it so much
that it became a habit and we learned to
live with it and we can just push it
away and it becomes our norm it becomes
our default baseline but we still have a
lot of sympathetic activation so that’s
the very basics that we need to
understand why breathing is going to
work so now we get into the breathing
and there’s something called
heart rate variability and that’s
exactly what it sounds like your heart
rate varies so when you breathe in your
heart speeds up when you breathe out
your heart slows down and again your
body is just so incredibly intelligent
when you breathe in there’s more oxygen
in the lungs so the body speeds up the
heart rate to send more blood there to
pick up the oxygen because that’s more
efficient then you breathe out there is
less oxygen so we slow down the heart
rate so we don’t wasting resources when
you are in harmony when there is what’s
called coherence in your nervous system
between your brain and your heart then
your heart rate variability is going to
be coherent it’s going to form a smooth
pattern like a sine wave so if you
measure your average heart rate at 65
then if you have a healthy heart rate
variability it means that when you
breathe in your heart rate is 70 when
you breathe out your heart rate is 60
and the average becomes 65 but it’s
always going up and down up and down and
this turns out to be one of the best
indicators of overall health that we
know of people who are supremely healthy
they have a fantastic smooth and large
heart rate variability and people who
are not so healthy they have more what’s
called an incoherent pattern so when
we’re frustrated when we’re angry then
there is no pattern it’s just jagged
lines the every heartbeat is sort of
chaotic and mismatched it’s it’s all
over the place so this would be a very
healthy pattern and this would be a very
unhealthy pattern and the great thing is
that you can influence this you can
practice it and learn it and get it
better and the way to do that is to pay
attention to your breathing pattern most
people if you don’t tell them anything
you just tell them to kind of sit around
and relax and you count
their breaths you observe their breaths
then most people are going to breathe in
for about two seconds so in one two and
out one in one two and out one and
that’s about 20 breaths per minute and
even if they’re reasonably relaxed so
it’s not a terribly incoherent pattern
it’s still going to be too fast a
pattern so if we’re breathing 20 times
per minute it’s not enough time for the
body to relax there’s not enough time
for the body to kick in the
parasympathetic so it’s like we’re
getting breathing in and we get
sympathetic we start breathing out but
before we’re done it’s breathe in and
breathe in
so there’s way way way too many breaths
so if we have sympathetic on the upscale
and parasympathetic on the down scale
here then the breathing pattern would be
all sympathetic the red here would be
all sympathetic because it’s in and out
in and out in and out in and out doesn’t
give the body time to relax and for the
parasympathetic nervous system to engage
but if we slow the breath down if we
breathe in for four seconds and out for
five seconds we breathe approximately
equal we breathe slower overall we
breathe approximately equal but a little
bit longer on the out-breath now we
create balance between the sympathetic
and the parasympathetic nervous system
so it’s not that one is good and the
other is bad it’s like everything else
in the body there needs to be balance
with this pattern we can start
practicing that balance and the very
first thing that happens when we start
paying attention to our breathing
pattern when we slow our breath down and
we pay attention to the in-breath and we
pay attention to the out-breath is we
change our focus and that may seem like
a small thing but it is one of the
biggest things there is and we’ll try it
in just a second here but we
you pay attention to your breath you can
no longer at the same time think about
what unwanted try it if you’re stressed
you have thinking about the kids or the
deadlines and then you pay attention to
your breath then for just a fleeting
moment you didn’t think about that out
of the thing and that is like I said may
seem like a small thing but that is an
incredibly powerful principle that
you’re no longer doing that thing that
keeps you in your state of emotional
stress and if you do enough of that you
can break the pattern and now that we
break the pattern we need to understand
what neuroplasticity is so a lot of
people they say oh yeah I tried your
breathing and it felt great I did it
three months ago I tried it once and I
did it for five minutes and I felt great
but the next day it was the same thing
over and they’re not understanding the
principle of neuroplasticity they’re not
understanding the principle of habit and
momentum it don’t be like the person who
says oh diets don’t work I ate a carrot
once and nothing happened all right
that’s ridiculous it’s not about what we
do once in a blue moon it’s about what
we developed as a lifestyle it’s what
becomes a pattern in our life so
neuroplasticity means that when you
practice something and it becomes a
skill when you practice it enough to
becomes a skill and then you maintain
that skill then you actually reconfigure
the tissue in your brain your neural
pathways become different a neural
pathway that you practice it that you
use a lot it becomes thicker think of it
as walking across the lawn if you just
walk across a lawn once then you bending
the blades of grass and then immediately
they stand up and it’s like you never
walk
across if you walk across a hundred
times now the grass is going to look a
little flat and you can start discerning
a pathway and if you walk across a
hundred times every day then the grass
is not going to be there there’s going
to be a pathway and that’s exactly how
it works in your nervous system that the
things you do more of become pathways
they become larger pathways and if you
do it enough it becomes a superhighway
that has traffic on it whether you think
about it or not this is exactly the
principle that’s in place when you’re
right-handed versus left-handed okay do
you think someone tells you to to write
something down and you grab your pen in
your preferred hand and you just start
writing without thinking but if they
tell you to switch hands all of a sudden
you have no idea what to do you have to
focus intensely and it’s gonna go super
slow and it’s not going to be pretty why
is because you you don’t know how no you
you understand the mechanics but you’d
haven’t developed the skill the pathway
isn’t there the neuro motor patterns
aren’t developed another way of thinking
about that is like a concert pianist
just because you’d practice on the piano
for five minutes doesn’t mean you know
how to play piano but if you play a few
hours every day for twenty years all of
a sudden you can play and have a
conversation at the same time you’ve
developed so many pathways that it’s
going on automatic
that’s what neuroplasticity is
understand that stress is the same way
your have your habit your habitual way
of focusing on things you don’t want is
a habit emotional stress is a habit and
you can develop a skill you can develop
a momentum that’s the opposite of that
habit and then that habit goes away so
what that means is it’s going to be as
good as what you
into it and my recommendation would be
to do it once or twice a day for five to
ten minutes and I want you to do it
until you notice results and you will
start noticing results very very soon
but if you stop then the habit goes away
so I would say set your goal to do it
for at least six months because if you
do it six months you’re probably in the
habit that you’ll keep doing it forever
and once you have that kind of habit
once you have that pattern chances are
that you will even start breathing
you’ll even get into that emotional
state when you’re not thinking about it
it becomes your norm regardless of where
you are you can do it in in school you
can be that way in business meetings and
sales meetings wherever you are with a
kid screaming at you you can still be
that way so the number seven principle
to understand is that the benefits to
this are endless it may seem like I’m
over promising but if you truly
understand that you’re sympathetic and
you’re parasympathetic that is what your
autonomic nervous system is that is what
your health is that is the system that
determines how you function it
determines everything about you so if
you do this on a regular basis it’s not
just that your blood pressure goes down
you are rewiring all of you so what you
will find is that sure your blood
pressure will go down but so will your
cortisol and so will your insulin
resistance and your circulation will
improve so you all of a sudden you end
up with warm hands you’re in your
digestion will improve you will get more
nutrients out of your food we spent all
of our time talking about what to eat
but how do we digest it well we digest
it by activating our parasympathetic
nervous system immune function to have
fewer colds and flus you heal better
even your fertility is a matter of
sympathetic versus parasympathetic cuz
you can’t get pregnant when you’re
stressed your body says hey this is not
a good place to get pregnant we better
wait till it’s safe to have a kid if you
have sweaty hands if you suffer from
hyper hydrosis whether it’s sweating in
the palm or under the arms
that’s stress if you activate if you
practice activating your parasympathetic
nervous system that will go away
how quickly for some people it’ll happen
in a week for some people it will take
six months so don’t stop after a week
because when you’re doing this you’re
sending more blood to the frontal lobe
and to the cortex of your brain you also
are probably going to notice that your
focus gets better your memory gets
better and the list is endless pretty
much anything you want you can put it on
that list and if you get your
sympathetic and parasympathetic
imbalance it’s gonna improve so even
though this is a video about how to
lower blood pressure I want you to start
looking at the bigger picture of
holistic health that there aren’t little
sub compartments of function the nervous
system your body your organism works as
a whole when you when you truly improve
an aspect by helping the foundation of
it you’re automatically going to get a
trickle-down effect that’s going to
improve multiple things so now for the
patient ones who are still sticking
around or watching the whole thing
because you’re serious about your health
and understanding let’s do a little
breathing session so you could do this
to yourself you don’t have to count out
loud but here’s just an example of how
that would work
you count breathe in two three four and
out two three four five and in two three
four and out two three four five and in
two three four and out two three four
five
now what you want to think about is it
is a little bit deeper breath than a
shallow breath like a normal shallow
breath a lot of people have but it’s not
filling your lungs to full capacity it’s
not deep breathing it’s not panting it
is just a little bit deeper and you want
to initiate you want to breathe from
your belly so a good way of doing it is
to put your hand on your belly and as
you breathe in you notice your hand
rising you notice your belly expanding
so the first part of the breath your
hand is rising your belly is expanding
and then that the first half of the
breath is that and then slowly and
gently you allow the breath to rise into
your ribcage and expand your your lungs
and your chest just a little bit and
then you relax and just let it out very
very slowly and if you breathe through
your nose which I recommend then there
should be no sound at no point should
you breathe hard enough to make a sound
it should be completely quiet both in
and out and think of it as a sine wave
as valleys and Peaks and when you’re
breathing in at the top there’s going to
be a moment where you don’t notice
you’re not sure if you’re breathing in
or out it’s just kind of like hanging
there and then you breathe out slowly
and silently and then at the bottom
there is a moment where you’re not sure
if you’re breathing in or out and then
all of a sudden the breath is just
happening by itself again and again it’s
slow and silent you don’t want to start
using your shoulders you don’t want to
get into raising your shoulders when you
breathe because that’s a stress response
okay you’re backfiring on on your
parasympathetic
activation if you raise your shoulders
that this is a stress response when we
get attacked that’s part of fight flight
we bring the shoulders up that’s why
stress causes shoulder and and neck
stiffness so keep your shoulders relaxed
breathe from the belly allow the breath
to rise very gently and slightly into
the chest and then out again so let’s
try that just one more time breathe in
two three four and out two three four
five and in two three four and out two
three four five okay so there’s some
tools there’s some toys on the market
you can buy to help you breathe you can
learn to breathe so you can get some
feedback if you’re doing it right but
you don’t need any expensive tools if
you want them great there can be fun to
play with but if you just pay attention
you’ll get all the same benefits anyway
if you like this video I’m sure you’re
going to love that one
thank you so much for watching I’ll see
you next time