The Food and Drug Administration recently approved a new nondrug therapy to reduce high blood pressure. Resperate, made by InterCure, guides the user through an exercise that slows the breathing to less than 10 breaths per minute. Clinical studies published in the American Journal of Hypertension show that the device lowered blood pressure levels by an average of 14 mmHg systolic and 9 mm Hg diastolic after eight weeks of routine use. Average reductions were greater for older patients and those with higher baseline blood pressures.
The battery-powered unit consists of an elastic belt with a respiration sensor placed around the torso over clothing and standard headphones. Resperate, which sells for $299, is used 15 minutes per day, three to four times per week.
Studies suggest that meditating at least 20 minutes per day can promote heart health by reducing blood pressure, respiratory rate, and oxygen consumption. Meditation techniques also help some women reduce the intensity of hot flashes associated with menopause. In addition, research shows reductions in anxiety, mild depression, tension headaches, migraines, irritable bowel syndrome, and premenstrual syndrome.
Try this simple, basic meditation exercise:
- Sit or lie in a comfortable position with your eyes closed. Rest hands on your lap or knees.
- Focus your mind on one thought, phrase, or prayer that you repeat silently or by whispering. An alternative is to pay attention to the sensation of each breath as it moves in and out of your body.
- Each time you lose focus (which will occur naturally), gently redirect your mind to the preselected thought. Continue for at least 20 minutes.
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