Diaphragmatic Breathing for Hypertension
Inhale
5sExhale
5s
Ready—
Session length≈ 60 cycles
Suggested positions
Lying Down - Knees FoldedLying Down - Knees FoldedRecommended
Seated - Back RestedSeated - Back Rested
Steps
  1. 1Find a comfortable position:
  2. 2- If lying down: Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs
  3. 3- If seated: Sit comfortably, with your knees bent and your shoulders, head and neck relaxed
  4. 4Place one hand on your chest and the other on your belly below the rib cage
  5. 5Breathe in slowly through your nose for 5 seconds, allowing your belly to push your hand out
  6. 6Breathe out slowly through your nose for 5 seconds, feeling your belly hand go in
  7. 7The hand on your chest should remain as still as possible
  8. 8Focus on smooth, steady breathing maintaining the 5-5 pattern
  9. 9This creates approximately 6 breaths per minute, optimal for cardiovascular health
  10. 10Keep the flow soft and quiet; imagine tension melting on each exhale
  11. 11Repeat this pattern consistently