Preliminary research reveals that a technique called Inspiratory Muscle Strength Training can boost brain and physical performance, as well as heart health.

Most of us know that exercising and eating right are good for us.  However, putting in the effort to do so often requires more willpower than we have.  What if there was a way to reap all the benefits of a workout without having to lift a finger?

New research explored a 5-minute technique that might improve blood pressure, lower heart attack risk, boost brain ability, and enhance sports performance — all while barely having to move.  The technique is called Inspiratory Muscle Strength Training (IMST), and researchers recently tested the technique in a clinical trial. 

IMST is basically strength-training for the muscles you breathe in with.  IMST involves inhaling through a device that provides breathing resistance and makes your muscles work harder.  The device is hand held so it’s easy to use at home and was developed for people with respiratory problems such as chronic obstructive pulmonary disease, bronchitis, or cystic fibrosis, or to wean people off ventilators.

A 6-week test on the effects of IMST on obstructive sleep apnea — during which participants performed 30 inhalations per day — revealed that using the device also lowered systolic blood pressure by 12 millimeters of mercury.  By comparison traditional exercising for the same amount of time usually only lowers blood pressure by half that amount, and the benefits seem to exceed those normally achieved with hypertension medication. 

This trial made the researchers’ interested in exploring IMST even more.  So they set out to study the possible benefits of IMST for three aspects of health – heart, brain, and general physical health.  The researchers goal was to develop time-efficient, evidence-based interventions that busy adults would actually perform and could improve their health.  The study included 50 middle-aged adults.  The researchers compared people who did IMST with a device that provided breathing resistance to people who used a sham device that provided no resistance.

The study found that blood pressure was significantly lower among IMST participants using the device that provided breating resistance and that the function of their large arteries had improved considerably.  IMST participants whose exercises included resistance also performed better on brain ability and treadmill tests. In the treadmill tests, they were able to run for longer and keep their heart rate and oxygen consumption low.

IMST is something that can be done quickly in the home or office, and seems to be very beneficial in lowering blood pressure and possibly boosting cognitive and physical performance. High blood pressure is a major risk factor for cardiovascular disease, which is the number one cause of death in America. Having such a simple and effective exercise option could be a real victory.  The study authors caution that their results are preliminary, and that people interested in the technique should consult their physician first.