About half of all adults in the U.S. have high blood pressure. If you are one of them, it's helpful to know there are many things you can do to help manage the condition. You can even use simple breathing exercises to lower blood pressure.

Blood pressure measures the force of blood pushing through blood vessels. When the level of force is high for a long time, it can cause damage, potentially leading to a heart attack or stroke.

There are many tools you can use to manage high blood pressure, including:

• A healthy diet
• Blood pressure medication
• Regular physical activity

Breathing techniques are another tool that can help. Adding simple breathing exercises to your treatment toolbox reduces high blood pressure, improves blood flow, helps regulate your heart rate, decreases stress, and improves your quality of life.

Add one or more of the following breathing exercises to your usual blood pressure management routine to see the benefits.

A recent study published in the Journal of the American Heart Association examined the effects of inspiratory muscle strength training (IMST) on blood pressure. IMST is like weightlifting for your lungs. During IMST, you breathe in through a device that limits how much air you can take in at once. Then, you breathe out normally. The resistance while breathing in helps your lungs and breathing muscles get stronger.

The study found that 30 breaths of IMST six days a week for six weeks lowered blood pressure. Study participants still had lower blood pressure six weeks after they stopped IMST.

You can use an IMST device at home. You can buy several different models and styles without a prescription. Still, it's a good idea to talk with your doctor before buying one to make sure you choose one that's a good fit for you.

During box breathing or square breathing, you focus on counting as you breathe.

For this breathing technique:

• Get in a comfortable position.
• Count to four as you slowly inhale, or breathe in.
• Hold your breath while counting to four.
• Slowly breathe out, or exhale, as you count to four.
• Count to four while holding your breath.
• Repeat for about five minutes.

Belly breathing, also called diaphragmatic breathing, involves concentrating on how the air moves in and out of your lungs.

To practice belly breathing:

• Sit or lie down in a comfortable position.
• Close your eyes and relax.
• Breathe in, or inhale, through your nose while feeling the air move deeper into your belly.
• Slowly breathe out, or exhale, through your mouth.
• Try to make your exhale last twice as long as your inhale. 
• Repeat these steps for five minutes.

You should feel and see your belly rise and fall with each breath.

Try simple slow, deep breathing for about five minutes a day.

To practice deep breathing:

• Get in a comfortable position.
• Take a slow, deep breath through your nose.
• Exhale slowly through your mouth.
• Concentrate on breathing 10 to 12 breaths per minute for five minutes.

Some people find a visual timer helpful for keeping track of time. There are many free visual timer smartphone apps available. Some are even specific to breathing exercises.