3 Breathing Techniques To Help Relax Blood Vessels

Welcome to Day 6 of your 30-Day Healthy Blood Pressure Challenge. After focusing on food, movement, and morning habits, today we’re highlighting a tool you carry with you everywhere—your breath.

Your breathing patterns have a direct effect on your nervous system. Shallow, rapid breathing can increase stress levels. On the other hand, slow, intentional breathing helps the body shift into a calmer state—one that may help promote healthier blood flow and vascular relaxation. 1

Here are 3 simple breathing techniques you can start practicing today:

1. 4-6 Breathing

This technique is about slowing the exhale. Breathe in gently through your nose for 4 seconds, then exhale slowly through your mouth for 6 seconds. Repeat for 1–2 minutes. The extended exhale helps stimulate your body’s relaxation response, which may support steadier rhythms and vascular ease.

2. Box Breathing (4-4-4-4)

Breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds. Repeat the cycle for a few minutes. Box breathing can be especially helpful during tense moments—it encourages control, focus, and calm.

3. Nasal Breathing

Instead of breathing through your mouth, keep your breath flowing in and out through your nose throughout the day. Nasal breathing supports more efficient oxygen exchange and helps naturally regulate airflow. It also encourages the body to stay in a more balanced, grounded state.

Let Your Breath Work With You

You don’t need special equipment or a quiet room—just a few minutes and some awareness. These breathing techniques are simple, free, and can be practiced anytime you need to reset.

Support Lower Blood Pressure, Increase Circulation, & Improve Mental Clarity*

 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.