6 breathing techniques for bp spikes

Deep Belly Breathing Slow inhale (expand belly). Gentle exhale. 2–3 minutes.

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4-4-6 Breathing Inhale 4 • Hold 4 • Exhale 6 Reduces stress response.

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Box Breathing Inhale 4 • Hold 4 Exhale 4 • Hold 4 1–2 minutes.

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Alternate Nostril Inhale one side • Switch • Exhale Promotes relaxation.

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4-7-8 Technique Inhale 4 • Hold 7 • Exhale 8 Slows heart rate.

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Extended Exhale Inhale 4 • Exhale 8 Longer exhale = calmer nerves.

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Why It Works Lowers stress hormones. Relaxes blood vessels.

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