Link between Vascular Aging, Blood Pressure, and Resonant Breathwork
Navigating the complexities of modern life makes maintaining optimal health increasingly challenging. Among the critical aspects of health are vascular aging and blood pressure management, both of which significantly influence overall well-being. A promising method to mitigate the adverse effects of these conditions is resonant breathwork. In our recent work, we investigated this connection.
The study was successfully conducted as part of a grant awarded to MindMics by the a2 Collective, which represents the Artificial Intelligence and Technology Collaboratories (AITC) for Aging Research program. This program is dedicated to helping Americans live longer, healthier lives through the application of artificial intelligence (AI) and emerging technologies. The title of the grant was “Vascular Aging Using Infrasonic Hemodynography Embedded into Everyday Earbuds.” The study was conducted in collaboration with the Massachusetts AI & Technology Center for Connected Care in Aging & Alzheimer’s Disease (MassAITC) and the University of Massachusetts Amherst.
In this blog, we will explore the link between vascular aging, blood pressure, and resonant breathwork and show preliminary results of our recently successfully completed study showing an impact of breathwork and mindfulness on lowering blood pressure using the MindMics Heart Health System.
Understanding Vascular Aging
Vascular aging refers to the changes in blood vessels as we age. These changes include the stiffening of arteries, thickening of vessel walls, and reduced elasticity. Such alterations can lead to a higher risk of cardiovascular diseases, hypertension, and other related conditions. The primary factors contributing to vascular aging are:
1. Genetic predisposition: Genetic factors can determine how quickly or slowly vascular aging occurs.
2. Lifestyle choices: Diet, physical activity, and smoking habits can significantly impact the rate of vascular aging.
3. Environmental factors: Chronic stress and exposure to pollutants can accelerate vascular deterioration.
The Role of Blood Pressure
Blood pressure is a critical indicator of cardiovascular health. It measures the force of blood against the walls of arteries as the heart pumps it around the body. High blood pressure, or hypertension, can damage arteries, leading to atherosclerosis, heart attacks, and strokes. Conversely, low blood pressure can cause dizziness, fainting, and insufficient blood flow to vital organs.
Maintaining healthy blood pressure levels is crucial for preventing vascular aging and promoting overall cardiovascular health. Moreover, as our arteries become stiffer with age, blood travels faster which leads to increased blood pressure.
Factors influencing blood pressure include:
1. Diet: High sodium intake, low potassium levels, and excessive alcohol consumption can elevate blood pressure.
2. Physical activity: Regular exercise helps maintain healthy blood pressure levels by improving heart and blood vessel function.
3. Stress: Chronic stress can lead to sustained high blood pressure, putting strain on the cardiovascular system.
Resonant Breathwork: A Powerful Tool
Resonant breathwork is a practice that involves breathing at a specific rate to synchronize heart rate variability (HRV) with respiratory cycles. This technique has been shown to have profound effects on cardiovascular health, particularly in managing blood pressure and mitigating vascular aging. Here’s how resonant breathwork can help:
1. Regulating Blood Pressure
Resonant breathwork promotes relaxation and reduces stress, leading to lower blood pressure. By engaging the parasympathetic nervous system, this practice helps decrease the heart rate and dilate blood vessels, resulting in improved blood flow and reduced blood pressure.
2. Enhancing Heart Rate Variability
Heart rate variability (HRV) is a measure of the variation in time between each heartbeat. Higher HRV indicates better cardiovascular fitness and resilience to stress. Resonant breathwork increases HRV by promoting a balanced autonomic nervous system, which controls involuntary bodily functions, including heart rate and blood pressure.
3. Improving Vascular Function
Regular practice of resonant breathwork can improve vascular function by enhancing endothelial function (the inner lining of blood vessels). This improvement can lead to better blood flow, reduced arterial stiffness, and overall healthier blood vessels.
4. Mitigating the Effects of Vascular Aging
By reducing stress and improving cardiovascular function, resonant breathwork can help slow down the process of vascular aging. This practice encourages the maintenance of healthy blood vessels, preventing the stiffening and thickening associated with aging.
Our Study and Its Findings on Breathwork and Blood Pressure
Our goal was to investigate the short- and long-term impact of daily resonant breathing on key vital signs, such as blood pressure, in individuals over 40 years old. While the positive effects of breathwork on recovery and performance have been widely reported in the literature, we aimed to focus on an older population to assess both immediate and lasting impacts on their health outcomes.
We designed and conducted a research study to explore how resonance breathing exercises influence vascular age through changes in blood pressure. The study protocol was approved by the UMass Amherst IRB (protocol #4736, IRB00000017, FWA00003909) and conducted with remote subject participation, coordinated by a team from UMass Amherst. The target sample size was 20 adult participants (ages 40-70), with 10 having Hypertension Stage 1 and 10 healthy controls. To account for data loss and subject attrition, 24 participants were enrolled.
The protocol included 30 days of participation with daily breathwork sessions. For 21 days, participants performed a 10-minute resonance breathing exercise guided by the MindMics Heart Health app and measured their blood pressure with the BP Omron cuff before and after the breathwork. The remaining 7 days were dedicated to collecting control samples, which included only blood pressure measurements separated by a 10-minute interval during which subjects were asked to rest, perform mindfulness meditation, or read relaxing content. The first 2 days of the study were dedicated to subject training and subject-specific resonance frequency identification measurements.
Figure 1: A comparison of the change in Systolic Blood Pressure (top left) and Pulse Pressure (top right) that correlate with aortic stiffness and vascular age after a 10-min session of reading/resting (red, control sample) and resonance breathing (blue) performed following guidance from the MindMics app. The data are averaged over all participants under study (n=16) as well a s separated into regular BP (n=6) and hypertensive (n=10) subgroups. The bottom plots show distributions of the difference in Systolic, Diastolic and Pulse Pressure between the resonance breathing and control (reading/resting) activities for each participant.
The study's conclusions are very promising, showing with statistical significance that breathwork lowers subjects' blood pressure (Figure 1). We observed that mindfulness meditation, represented by the control sample, reduces blood pressure, and this effect is further enhanced by breathwork. On average, the combined effect of lowering systolic blood pressure and pulse pressure is approximately 5 mmHg, with individual variations of up to 10 mmHg (breathwork relative to mindfulness activity). Minimal variation in diastolic blood pressure was observed. Similar results were obtained after stratifying the data into hypertensive and regular blood pressure groups.
How to Practice Resonant Breathwork
Practicing resonant breathwork is simple and can be incorporated into your daily routine. Here’s a basic guide to get started:
1. Find a quiet space: Choose a comfortable, quiet place where you won’t be disturbed.
2. Sit or lie down comfortably: Ensure your spine is straight, and your body is relaxed.
3. Close your eyes and focus on your breath: Inhale slowly through your nose for a count of five.
4. Exhale slowly through your mouth: Exhale for a count of five, matching the length of your inhale.
5. Repeat the cycle: Continue this breathing pattern for 10-20 minutes, focusing on the rhythm of your breath.
To help you stay focused and track your breathwork, you can use the MindMics Heart Health system. This system allows you to see the effects of resonant breathing on your heart in real-time. With specially designed music by composer David Ibbett, it helps you discover the magic of breathwork while providing real-time biofeedback on its effects on your body.
Available at: https://apps.apple.com/us/app/heart-health-by-mindmics/id1567037255
Conclusion
The link between vascular aging, blood pressure, and resonant breathwork underscores the importance of integrating mindful breathing practices into our daily lives. By leveraging the power of resonant breathwork, we can promote cardiovascular health, living well with high blood pressure, and mitigate the effects of vascular aging. Embrace this practice to enhance your well-being and pave the way for a healthier, more resilient future.
