Diaphragmatic Breathing in the 6-2-6-2 Rhythm
this is a universal technique that helps combat chronic stress and anxiety, improves the functioning of the digestive system, and positively influences endurance and the body’s recovery. It is also recommended for people with hypertension, as it helps normalize blood pressure by deeply activating the parasympathetic nervous system, maintaining a steady heart rhythm, and improving heart rate variability, which is associated with better adaptation to stress and positively affects blood pressure stability. Diaphragmatic breathing promotes deeper oxygenation of the blood, which improves the overall condition of the cardiovascular system, reduces cortisol levels (which can contribute to higher blood pressure), and supports overall well-being.
The gentle and smooth movement of the diaphragm massages the internal organs and improves blood circulation, which also indirectly contributes to lowering and stabilizing blood pressure.
The inhale is performed slowly and deeply through the nose, with the lower ribs moving outward and the abdomen rising.
The exhale is through the mouth, also slow and smooth, allowing the abdomen to fall and the ribs to return to their original position.
Inhale – 6 seconds. Breathe slowly and deeply, allowing the lower ribs to move outward and the abdomen to rise. The upper chest remains still.
Pause – 2 seconds. The pause after the inhale allows the oxygen to be effectively absorbed by the body.
Exhale – 6 seconds. Slowly release the air through slightly pursed lips or the nose, feeling the abdomen gently fall and the ribs return to their original position.
Pause – 2 seconds. Complete relaxation before the next cycle.
It is important to know:
Deep (up to 80% of maximum) and very slow breathing (up to 4-5 cycles per minute) activates the alveoli (air sacs in the lungs), improving oxygen absorption. The breathing rhythm and diaphragm movement synchronize the body and mind, helping to eliminate anxious thoughts.
Studies show that regular practice of diaphragmatic breathing contributes to:
• Reducing systolic and diastolic blood pressure.
• Improving the condition of blood vessels by increasing their elasticity.
• Strengthening the body’s ability to cope with stressful situations.
Thus, diaphragmatic breathing is a safe and effective tool to help people with hypertension. However, it is recommended to consult a doctor before starting practice, especially if the person is already taking medication for blood pressure.
For individuals with hypertension, it is important to avoid prolonged breath holds (longer than 2 seconds) to prevent additional strain on the heart.
It is essential to breathe without tension and focus on relaxing sensations.
Daily practice of diaphragmatic breathing can, over time, lead to a steady reduction in blood pressure.