On every inhale your heart rate rises; on every exhale it drops. A longer exhale activates the vagus nerve and the parasympathetic system breaking the stress cycle and lowering blood pressure.
4 Techniques
4-7-8 breathing progressively slows heart rate each cycle. Alternate nostril breathing (Nadi Shodhana) is clinically proven to reduce both systolic and diastolic blood pressure. Diaphragmatic breathing increases inhalation volume. Box breathing regulates the autonomic nervous system and stabilizes heart rate.
How much to practice?
Biofeedback research confirms: daily practice of 15-20 minutes over 8 weeks can lower blood pressure by 5-10 points. Practice in the morning before coffee and return to it whenever you feel stress rising.