se1072021 S-minute breathing workout lowers blood pressure as much as exercise, drugs: ‘Sirength training for breathing muscles" holds prom, ScienceDaily Your source for the latest research news Science News from research organizations 5-minute breathing workout lowers blood pressure as much as exercise, drugs ‘Strength training for breathing muscles’ holds promise for host of health benefits Date: June 30, 2021 Source: University of Colorado at Boulder Summary: A new study shows that a breathing exercise known as Inspiratory Muscle Strength Training can reduce blood pressure in weeks, with benefits on par with daily exercise or medication Shae: f WPDin | FULL STORY Working out just five minutes daily via a practice described as "strength training for your breathing muscles" lowers blood pressure and improves some measures of vascular health as well as, or even more than, aerobic exercise or medication, new CU Boulder research shows. The study, published June 29 in the Journal of the American Heart Association, provides the strongest evidence yet that the ultra-time-efficient maneuver known as High-Resistance Inspiratory Muscle Strength Training (IMST) could play a key role in helping aging adults fend off cardiovascular disease ~ the nation’s leading killer. In the United States alone, 65% of adults over age 50 have above-normal blood pressure - putting them at greater risk of heart attack or stroke. Yet fewer than 40% meet recommended aerobic exercise guidelines. “There are a lot of lifestyle strategies that we know can help people maintain cardiovascular health as they age. But the reality is, they take a lot of time and effort and can be expensive and hard for some people to access,” said lead author Daniel Craighead, an assistant research professor in the Department of Integrative Physiology. "IMST can be done in five minutes in your own home while you watch TV." Developed in the 1980s as a way to help critically ill respiratory disease patients strengthen their diaphragm and other inspiratory (breathing) muscles, IMST involves inhaling vigorously through a hand-held device which provides resistance. Imagine sucking hard through a tube that sucks back Initially, when prescribing it for breathing disorders, doctors recommended a 30-minute-per-day regimen at low resistance. But in recent years, Craighead and colleagues have been testing whether a more time-efficient protocol -- 30 inhalations per day at high resistance, six days per week — could also reap cardiovascular, cognitive and sports performance improvements. hitpsslwwu.sciencedally.comireleases/2021/08/210830135033,him 481610712021 S-minute breathing workout lowers blood pressure as much as exercise, crugs: ‘Strength traning fr breathing muscles’ holds prom, For the new study, they recruited 36 otherwise healthy adults ages 50 to 79 with above normal systolic blood pressure (120 millimeters of mercury or higher). Half did High-Resistance IMST for six weeks and half did a placebo protocol in which the resistance was much lower. After six weeks, the IMST group saw their systolic blood pressure (the top number) dip nine points on average, a reduction which generally exceeds that achieved by walking 30 minutes a day five days a week, That decline is also equal to the effects of some blood pressure-lowering drug regimens. Even six weeks after they quit doing IMST, the IMST group maintained most of that improvement “We found that not only is it more time-efficient than traditional exercise programs, the benefits may be longer lasting," Craighead said. The treatment group also saw a 45% improvement in vascular endothelial function, or the abilty for arteries to expand upon stimulation, and a significant increase in levels of nitric oxide, a molecule key for dilating arteries and preventing plaque buildup. Nitric oxide levels naturally decline with age. Markers of inflammation and oxidative stress, which can also boost heart attack risk, were significantly lower after people did IMST. ‘And, remarkably, those in the IMST group completed 95% of the sessions, "We have identified a novel form of therapy that lowers blood pressure without giving people pharmacological ‘compounds and with much higher adherence than aerobic exercise,” said senior author Doug Seals, a Distinguished Professor of Integrative Physiology. “That's noteworthy.” ‘The practice may be particularly helpful for postmenopausal women. In previous research, Seals’ lab showed that postmenopausal women who are not taking supplemental estrogen don't reap as much benefit from aerobic exercise programs as men do when it comes to vascular endothelial function, IMST, the new study showed, improved it just as much in these women as in men, “If aerobic exercise won't improve this key measure of cardiovascular health for postmenopausal women, they need another lifestyle intervention that wil," said Craighead. "This could be it" Preliminary results suggest MST also improved some measures of brain function and physical fitness. And previous studies from other researchers have shown it can be useful for improving sports performance “If you're running a marathon, your respiratory muscles get tired and begin to steal blood from your skeletal muscles," said Craighead, who uses IMST in his own marathon training, “The idea is that if you build up endurance of those respiratory muscles, that won't happen and your legs won't get as fatigued.” Seals said they're uncertain exactly how a maneuver to strengthen breathing muscles ends up lowering blood pressure, but they suspect it prompts the cells lining blood vessels to produce more nitric oxide, enabling them to relax, The National Institutes of Health recently awarded Seals $4 million to launch a larger follow-up study of about 100 people, comparing a 12-week IMST protocol head-to-head with an aerobic exercise program. Meanwhile, the research group is developing a smartphone app to enable people to do the protocol at home using already commercially available devices. Those considering IMST should consult with their doctor first. But thus far, IMST has proven remarkably safe, they said “It’s easy to do, it doesn't take long, and we think it has a lot of potential to help a lot of people,” said Craighead, Story Source: hitpsslwwu.sciencedally.comireleases/2021/08/210830135033,him 215se1072021 S-minute breathing workout lowers blood pressure as much as exercise, drugs: ‘Sirength training for breathing muscles" holds prom, Materials provided by University of Colorado at Boulder. Original written by Lisa Marshall. Note: Content may be edited for style and length. Journal Reference: 1. Daniel H. Craighead, Thomas C. Heinbockel, Kaitlin A. Freeberg, Matthew J. Rossman, Rachel A. Jackman, Lindsey R. Jankowski, Makinzie N. Hamilton, Brian P. Ziemba, Julie A. Reisz, Angelo D'Alessandro, L, Madden Brewster, Christopher A, DeSouza, Zhiying You, Michel Chonchol, E. Fiona Bailey, Douglas R. Seals. Time-Efficient Inspiratory Muscle Strength Training Lowers Blood Pressure and Improves Endothelial Function, NO Bioavailability, and Oxidative Stress in Midlife/Older Adults With Above-Normal Blood Pressure. Journal of the American Heart Association, 2021; DOI: 10.1161/JAHA.121.020980 Cite This Page: MLA APA Chicago University of Colorado at Boulder. "5-minute breathing workout lowers blood pressure as much as exercise, drugs: ‘Strength training for breathing muscles’ holds promise for host of health benefits." ScienceDaily. ScienceDaily, 30 June 2021. RELATED STORIES Novel 5-Minute Workout Improves Blood Pressure, May Boost Brain Function ‘Apr. 8, 2019 — Five minutes daily of Inspiratory Muscle Strength Training lowers blood pressure, improves vascular health, boosts fitness and sharpens memory, according to preliminary Cardio Exercise and Strength Training Affect Hormones Differently ‘Aug. 24, 2018 — Strength training and cardio exercise affect the body differently with regard to the types of hormones they release into the blood, new research shows. One of the conclusions of the study is that ‘An Hour Per Week at the Gym Lowers the Risk of Metabolic Syndrome June 13, 2017 — Less than one hour of resistance exercise training per week lowers the risk of developing metabolic syndrome (cardiovascular risk factors such as overweight, high blood pressure and elevated blood Training During First Half of Menstrual Cycle Most Efficient Sep. 21, 2016 — When during the menstrual cycle is it advantageous to periodize your strength training? Results of a new study show that training that is concentrated to the first two week of the cycle have more of FROM AROUND THE WEB ScienceDaily shares links with sites in the TrendMD network and ears revenue from third-party advertisers, where indicated. Regular exercise may reduce high blood pressure risk in African-Americans Healio Exercise should be emphasized in patients with dyslipidemia Healio hitps slaw sciencedally.comireleases/2021/08/210830135033,him 35se1072021 S-minute breathing workout lowers blood pressure as much as exercise, drugs: ‘Sirength training for breathing muscles" holds prom, Q&A: Exercise beneficial for CVD risk reduction Healio Exercise and cardiometabolic health: ‘Never too late to start exercising’ Healio Position statement advocates physical activity for patients with type 2 diabetes Healio This page contains a comprehensive list of monographs for the treatment of viral infections including HIV, hepatitis, and influenza. Reviewed and updated by a team of pharmacists, our drug database contains over 4,000 concise product monographs for both prescription and over the counter (OTC) drugs. Each monograph includes indication, dose, contraindications, precautions, warnings, interactions, adverse reactions, manufacturer, and how supplied information. Cardiology Advisor Impaired autonomic function after exercise observed among healthy teens with type 1 diabetes Healio Potent Up-Front Antiplatelet Therapy Lowers Mortality for Patients With ACS Cardiology Advisor, 2020 Powered by | consent to the use of Google Analytics and related cookies across the TrendMD network (widget, website, blog). Learn more. Yes No Free Subscriptions Get the latest science news with ScienceDaily's free email newsletters, updated daily and weekly. Or view hourly updated newsfeeds in your RSS reader: % Email Newsletters RSS Feeds Follow Us Keep up to date with the latest news from ScienceDaily via social networks: Facebook v Twitter in Linkedin Have Feedback? hitps slaw sciencedally.comireleases/2021/08/210830135033,him 45se1072021 S-minute breathing workout lowers blood pressure as much as exercise, drugs: ‘Sirength training for breathing muscles" holds prom, Tell us what you think of ScienceDaily -- we welcome both positive and negative comments, Have any problems using the site? Questions? ® Leave Feedback %& Contact Us About This Site | Staff | Reviews | Contribute | Advertise | Privacy Policy | Editorial Policy | Terms of Use Copyright 2021 ScienceDaily or by other parties, where indicated. All rights controlled by their respective owners. Content on this website is for information only. It is not intended to provide medical or other professional advice. Views expressed here do not necessarily reflect those of ScienceDaily its staff, its contributors, or its partners. Financial support for ScienceDaily comes from advertisements and referral programs, where indicated. — GDPR: Privacy Settings — hitps slaw sciencedally.comireleases/2021/08/210830135033,him 35