美国国家公共电台 NPR--Daily 'breath training' can work as well as medicine to reduce high blood pressure

Daily 'breath training' can work as well as medicine to reduce high blood pressure

Transcript¹

It's well known that weightlifting can strengthen our biceps and quads². Now, there's accumulating evidence that strengthening the muscles we use to breathe is beneficial too. New research shows that a daily dose of muscle training for the diaphragm and other breathing muscles helps promote heart health and reduces high blood pressure.

"The muscles we use to breathe atrophy³, just like the rest of our muscles tend to do as we get older," explains researcher Daniel Craighead, an integrative physiologist⁴ at the University of Colorado Boulder⁵. To test what happens when these muscles are given a good workout, he and his colleagues recruited healthy volunteers ages 18 to 82 to try a daily five-minute technique using a resistance-breathing training device called PowerBreathe. The hand-held machine — one of several on the market — looks like an inhaler. When people breathe into it, the device provides resistance, making it harder to inhale⁶.

"We found that doing 30 breaths per day for six weeks lowers systolic blood pressure by about 9 millimeters of mercury," Craighead says. And those reductions are about what could be expected with conventional aerobic⁷ exercise, he says — such as walking, running or cycling.

A normal blood pressure reading is less than about 120/80 mmHg, according to the Centers for Disease Control and Prevention. These days, some health care professionals diagnose patients with high blood pressure if their average reading is consistently 130/80 mmHg or higher, the CDC notes.

The impact of a sustained 9 mmHg reduction in systolic blood pressure (the first number in the ratio) is significant, says Michael Joyner, a physician at the Mayo Clinic who studies how the nervous system regulates blood pressure. "That's the type of reduction you see with a blood pressure drug," Joyner says. Research has shown many common blood pressure medications lead to about a 9 mmHg reduction. The reductions are higher when people combine multiple medications, but a 10 mmHg reduction correlates with a 35% drop in the risk of stroke and a 25% drop in the risk of heart disease.

The training helps prevent high blood pressure too

"I think it's promising," Joyner says about the prospects⁸ of integrating strength training for the respiratory muscles into preventive care. It could be beneficial for people who are unable to do traditional aerobic exercise, he says, and the simplicity⁹ is appealing, too, given people can easily use the device at home.

"Taking a deep, resisted, breath offers a new and unconventional way to generate the benefits of exercise and physical activity," Joyner concluded in an editorial that was published alongside a prior study in the Journal of the American Heart Association.

So, how exactly does breath training lower blood pressure? Craighead points to the role of endothelial cells, which line our blood vessels¹⁰ and promote the production of nitric oxide¹¹ — a key compound that protects the heart. Nitric oxide helps widen our blood vessels, promoting good blood flow, which prevents the buildup of plaque¹² in arteries¹³. "What we found was that six weeks of IMST [inspiratory-muscle strength training] will increase endothelial function by about 45%," Craighead explains.

Good for all ages, and could help athletes' endurance

It has long been known that deep diaphragmatic breathing — often used during meditation¹⁴ or mindfulness practices — can help lower blood pressure too. Muscle training with the PowerBreathe device works in a similar way, engaging the breathing muscles and promoting the production of nitric oxide. The particular helpfulness of the IMST device, Craighead says, is that it requires less time to get the benefit because the small machine adds the resistance that gives the muscles a good workout. His research is funded by the National Institutes of Health.

The new study builds on the prior study and adds to the evidence that IMST — which is essentially¹⁵ strength training for the respiratory muscles — is beneficial for adults of all ages. "We were surprised to see how ubiquitously effective IMST is at lowering blood pressure," Craighead says. Before the results came in, he'd suspected that young, healthy adults might not benefit as much. "But we saw robust¹⁶ effects," he says, pointing to a significant decline in blood pressure for participants of all ages. He says the finding suggests IMST could help healthy young people prevent heart disease and the rise in blood pressure that tends to occur with aging.

There may also be benefits for elite¹⁷ cyclists, runners and other endurance athletes, he says, citing data that six weeks of IMST increased aerobic exercise tolerance¹⁸ by 12% in middle-aged¹⁹ and older adults.

"So we suspect that IMST consisting of only 30 breaths per day would be very helpful in endurance exercise events," Craighead says. It's a technique that athletes could add to their training regimens. Craighead, whose personal marathon best is 2 hours, 21 minutes, says he has incorporated IMST as part of his own training.

The technique is not intended to replace exercise, he cautions, or to replace medication for people whose blood pressure is so elevated that they're at high risk of having a heart attack or stroke. Instead, Craighead says, "it would be a good additive²⁰ intervention²¹ for people who are doing other healthy lifestyle approaches already."

This is the way Theresa D. Hernandez, 61, sees the breathing exercises. She lives in Boulder, has a family history of high blood pressure and participated in the Colorado research. When the study began, she had blood pressure readings near the threshold at which doctors recommend medications.

"It was a surprise that something as simple could be so profound in terms of its impact," says Hernandez of the six weeks of breathing exercises. "It took my blood pressure to under the threshold so that I would not need to take medication," she says.

Her blood pressure dropped significantly, and she says she plans to stick with it — five minutes every day.

1 transcript   

n.抄本，誊本，副本，肄业证书

参考例句：

• A transcript of the tapes was presented as evidence in court.一份录音带的文字本作为证据被呈交法庭。
• They wouldn't let me have a transcript of the interview.他们拒绝给我一份采访的文字整理稿。

2 quads   

n.四倍( quad的名词复数 )；空铅；（大学的）四周有建筑物围绕的方院；四胞胎之一

参考例句：

• For best performance, use triangles and quads or a combination of both. 为了更好的性能，使用三边形和四边形或联合使用三边形与四边形。 来自互联网
• Because the quads follow the camera, they give the illusion of filling a 3D volume. 由于这些矩形是跟随摄像机的，所以利用它们就像幻觉一样就描绘出了3D体积效果。 来自互联网

3 atrophy   

n./v.萎缩，虚脱，衰退

参考例句：

• Patients exercised their atrophied limbs in the swimming pool.病人们在泳池里锻炼萎缩的四肢。
• Many hoped he would renew the country's atrophied political system.很多人都期望他能使该国萎靡的政治体系振作起来。

4 physiologist   

n.生理学家

参考例句：

• Russian physiologist who observed conditioned salivary responses in dogs (1849-1936). （1849-1936）苏联生理学家，在狗身上观察到唾液条件反射，曾获1904年诺贝尔生理学-医学奖。
• The physiologist recently studied indicated that evening exercises beneficially. 生理学家新近研究表明，傍晚锻炼最为有益。

5 boulder   

n.巨砾；卵石，圆石

参考例句：

• We all heaved together and removed the boulder.大家一齐用劲，把大石头搬开了。
• He stepped clear of the boulder.他从大石头后面走了出来。

6 inhale   

v.吸入(气体等)，吸(烟)

参考例句：

• Don't inhale dust into your lung.别把灰尘吸进肺里。
• They are pleased to not inhale second hand smoke.他们很高兴他们再也不会吸到二手烟了。

7 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

8 prospects   

n.希望，前途(恒为复数)

参考例句：

• There is a mood of pessimism in the company about future job prospects. 公司中有一种对工作前景悲观的情绪。
• They are less sanguine about the company's long-term prospects. 他们对公司的远景不那么乐观。

9 simplicity   

n.简单，简易；朴素；直率，单纯

参考例句：

• She dressed with elegant simplicity.她穿着朴素高雅。
• The beauty of this plan is its simplicity.简明扼要是这个计划的一大特点。

10 vessels   

n.血管( vessel的名词复数 )；船；容器；（具有特殊品质或接受特殊品质的）人

参考例句：

• The river is navigable by vessels of up to 90 tons. 90 吨以下的船只可以从这条河通过。 来自《简明英汉词典》
• All modern vessels of any size are fitted with radar installations. 所有现代化船只都有雷达装置。 来自《现代汉英综合大词典》

11 oxide   

n.氧化物

参考例句：

• Oxide is usually seen in our daily life.在我们的日常生活中氧化物很常见。
• How can you get rid of this oxide coating?你们该怎样除去这些氧化皮？

12 plaque   

n.饰板，匾，(医)血小板

参考例句：

• There is a commemorative plaque to the artist in the village hall.村公所里有一块纪念该艺术家的牌匾。
• Some Latin words were engraved on the plaque. 牌匾上刻着些拉丁文。

13 arteries   

n.动脉( artery的名词复数 )；干线，要道

参考例句：

• Even grafting new blood vessels in place of the diseased coronary arteries has been tried. 甚至移植新血管代替不健康的冠状动脉的方法都已经试过。 来自《简明英汉词典》
• This is the place where the three main arteries of West London traffic met. 这就是伦敦西部三条主要交通干线的交汇处。 来自《简明英汉词典》

14 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

15 essentially   

adv.本质上，实质上，基本上

参考例句：

• Really great men are essentially modest.真正的伟人大都很谦虚。
• She is an essentially selfish person.她本质上是个自私自利的人。

16 robust   

adj.强壮的，强健的，粗野的，需要体力的，浓的

参考例句：

• She is too tall and robust.她个子太高，身体太壮。
• China wants to keep growth robust to reduce poverty and avoid job losses,AP commented.美联社评论道，中国希望保持经济强势增长，以减少贫困和失业状况。

17 elite   

n.精英阶层；实力集团；adj.杰出的，卓越的

参考例句：

• The power elite inside the government is controlling foreign policy.政府内部的一群握有实权的精英控制着对外政策。
• We have a political elite in this country.我们国家有一群政治精英。

18 tolerance   

n.宽容；容忍，忍受；耐药力；公差

参考例句：

• Tolerance is one of his strengths.宽容是他的一个优点。
• Human beings have limited tolerance of noise.人类对噪音的忍耐力有限。

19 middle-aged   

adj.中年的

参考例句：

• I noticed two middle-aged passengers.我注意到两个中年乘客。
• The new skin balm was welcome by middle-aged women.这种新护肤香膏受到了中年妇女的欢迎。

20 additive   

adj.附加的；n.添加剂

参考例句：

• Colour is often an additive in foods.颜料经常是各种食物中的添加物。
• Strict safety tests are carried out on food additives.对食品添加剂进行了严格的安全检测。

21 intervention   

n.介入，干涉，干预

参考例句：

• The government's intervention in this dispute will not help.政府对这场争论的干预不会起作用。
• Many people felt he would be hostile to the idea of foreign intervention.许多人觉得他会反对外来干预。