Exercise is an effective way to enhance the capabilities of many muscle groups.
A new study has provided evidence that daily respiratory muscle training can lower blood pressure and improve vascular health. This method may even be more effective than traditional aerobic exercise.
The research was conducted at the University of Colorado (UC) Boulder in the United States. Scientists focused on a type of breathing exercise known as High-Resistance Inspiratory Muscle Strength Training (IMST).
The new method can be done in 5 minutes at home while watching TV.
This method first emerged in the 1980s as a therapy for patients with severe respiratory diseases. Patients were instructed to inhale forcefully using a handheld device, similar to sucking air through a straw with resistance.
Traditionally, these therapies strengthen the diaphragm and other respiratory muscles. Treatment sessions typically lasted 30 minutes each day. Recently, scientists at UC Boulder have studied a shorter duration treatment.
The lead author of the study, Daniel Craighead, stated: “There are many ways to help people maintain cardiovascular health as they age. However, in reality, they require a lot of time and effort. The new method can be performed in just 5 minutes at home while watching TV.”
The researchers conducted a study involving 36 participants aged 50 to 79 years. They had higher than normal systolic blood pressure but were otherwise healthy. Over the course of 6 weeks, these individuals performed 30 inhalations each day using the IMST device, 6 days a week. Half of the participants engaged in IMST, while the other half performed exercises that did not enhance respiratory muscle strength.
Evaluation of the participants after 6 weeks showed a significant reduction in systolic blood pressure in the high-intensity group. On average, their systolic blood pressure decreased by 9 points. The scientists noted that this reduction exceeds the expected decrease from walking 30 minutes a day, 5 days a week.
Notably, these benefits persisted well after the regimen ended. A follow-up assessment 6 weeks later indicated that most of the blood pressure improvements were maintained. Additionally, this regimen improved endothelial function by 45%. It also increased nitric oxide levels—a crucial molecule in preventing plaque buildup. Signs of inflammation and oxidative stress were also significantly reduced.
The scientists also view IMST training as a potential method for postmenopausal women. This is considered a useful option for those who cannot access a gym or need to limit their physical activity.
