7-second trick to lower blood pressure: does it help ED?

If you’ve ever done yoga or meditation, you may be familiar with various deep breathing exercises. Some of these breathing exercises may even help with high blood pressure (hypertension), such as the 7-second trick to lower blood pressure. But could that same exercise also have benefits for erectile dysfunction (ED)? 

The short answer: Probably not, at least in the short term since there is no “quick fix” for ED. In other words, an in-the-moment breathing exercise is unlikely to treat down-there difficulties.

But a consistent practice of deep breathing can support stress management and strong blood pressure, which may support healthy erections and reduce the risk of developing ED over time.

The 7-second trick to lower blood pressure (BP) can refer to a few techniques. 

Most versions involve slowing down your breathing, which can temporarily lower BP by calming the nervous system. The exact timing varies, and the key is usually a slow exhale.

Here are some examples:

• Inhaling slowly through the nose for 4 seconds and exhaling slowly through the mouth for 3 seconds.

• Inhaling slowly through the nose for 7 seconds, holding for 1 second, and exhaling as slowly as possible through the mouth.

You can choose which one you prefer, but here’s a step-by-step process to practice this deep breathing exercise:

1. Sit or lie down with your back straight and shoulders relaxed.

2. Close your eyes and focus on your breathing.

3. Slowly inhale through your nose for 4 seconds, letting your lungs fill fully. 

4. Briefly hold your breath

5. Exhale just as slowly through the mouth for 3 seconds.

6. Continue for 10 minutes and repeat twice a day.

Why it works: Deep breathing slows down your heart rate and helps create a state of relaxation. Finding more ways to relax is one of the recommended lifestyle changes for high blood pressure. Deep breathing can ease symptoms of anxiety, too, which can also help lower blood pressure. 

Steady, slow breathing also activates your parasympathetic (“rest and digest”) nervous system, which helps relax (widen) blood vessels. Over time, these effects can make real changes to your blood pressure.

Positive results of consistent deep breathwork can be seen anywhere from five days to three months. 

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There isn’t any research on whether the 7-second trick to lower blood pressure can directly help with ED. 

“There are no ‘quick tricks’ to instantly lower blood pressure or fix erectile dysfunction,” says Arthur L. “Bud” Burnett II, MD, MBA, FACS, professor of urology and director of the Male Consultation Clinic at Johns Hopkins University in Baltimore. 

However, there are a few simple steps you can do to support both blood pressure and erectile function, especially when practiced consistently, he says. 

Specifically, Dr. Burnett recommends:

• Practicing slow, deep breathing. Taking a few minutes each day to breathe deeply can reduce stress, temporarily lower blood pressure, and help relax the nervous system. You can also try deep breathing before sex, which may help alleviate ED-causing performance anxiety or other psychological triggers. 

• Using stress reduction techniques. Mindfulness, meditation, or stepping away from stressful situations can ease tension, Dr. Burnett says, which may improve erections for some men.

• Prioritizing rest. Getting enough sleep and giving your body time to recover can positively affect both blood pressure and sexual function. Poor sleep has been linked to worse erectile function. 

“These steps aren’t substitutes for medical treatment, but they can be helpful tools alongside proper care and healthy lifestyle changes,” Dr. Burnett says.

Lowering blood pressure can help ED because high blood pressure is a well-known risk factor for ED. 

High blood pressure can restrict blood flow throughout the body, making it harder to get or keep an erection. Erections rely on healthy circulation to deliver blood to the penis, and when that flow is compromised, maintaining erectile firmness becomes more difficult. 

When blood pressure is too high, the walls of blood vessels can get damaged, too. This can also impact your ability to get erections over time. That’s why bringing blood pressure to a normal range can support healthy circulation and better erections in the long term.

Also, if you have high blood pressure, you may know that some medications for high blood pressure can actually contribute to ED, including beta blockers. If deep breathing and stress management helps you naturally lower your blood pressure, your healthcare provider may wean you off your medication. And this may also improve erectile function.

Long-term, proven strategies for lowering blood pressure for ED include “improving diet, losing weight, exercising regularly, reducing alcohol intake, and quitting smoking,” Dr. Burnett says. 

In the shorter term, “medications for ED can also be effective and safe for many men with hypertension.”

Medications

PDE5 inhibitors are commonly the first-line treatment for ED for one very good reason: they're highly effective. Research shows that these prescription ED pills have an overall success rate of up to 76% (i.e. they work), including in men with high blood pressure. 

Options include:

• Sildenafil (Viagra)

• Tadalafil (Cialis)

• Avanafil (Stendra)

• Vardenafil

Typically, these medications are taken by mouth about one hour before you plan to have sex, with effects lasting for several hours. The one exception is Cialis (tadalafil), which can be taken daily or on-demand depending on your preference and lasts for up to 36 hours in your system. 

Besides traditional ED pills, there are also newer treatment forms that contain some of the same active ingredients in different formulations. For example:

• Ro Sparks combines sildenafil and tadalafil in a dissolvable form that you put under the tongue for fast-acting effects.

• Ro Daily Rise Gummies are fruit-flavored gummies featuring a daily dose of tadalafil. 

The active ingredients in these products are individually approved by the US Food and Drug Administration (FDA) for ED, but the specific formulations themselves are not.

Weight loss

Improving your diet and getting more exercise are two recommended treatments for hypertension and ED. 

Obesity and overweight are risk factors for both ED and high blood pressure. So, losing weight can help treat ED caused by high blood pressure, not to mention support your long-term health. Reducing caloric intake and adopting a healthy, low-sodium diet (like one of the following) can improve weight loss, blood pressure, and ED.

• DASH diet: A low-sodium diet that is low in saturated fat and focuses on fruits, vegetables, whole grains, nuts, seeds, and lean proteins.

• Mediterranean diet: Another heart-healthy diet but with more emphasis on olive oil, fish, and other saturated fats. 

Lifestyle changes

Various lifestyle changes can also have a positive impact on erectile function, including:

• Drinking less alcohol. Heavy drinking is correlated with ED, and limiting consumption has shown to improve both high blood pressure and erections.

• Stopping smoking. Smoking is also a risk factor for both hypertension and ED. When men quit smoking, the quality of their erections improved by 25% in one year.

• Getting better sleep. Poor sleep quality and conditions like sleep apnea can contribute to both ED and high blood pressure. Aim for 7–9 hours of sleep per night and if your healthcare provider suspects sleep apnea, consider a sleep study.  

• Reducing stress. Stress is a major contributor to ED and high blood pressure. ED, in turn, can increase stress, especially if it affects self-esteem or relationships. Options for stress management include meditation, yoga, and progressive muscle relaxation (PMR). Some research suggests that pairing PMR with slow breathing exercises has  a bigger impact on reducing blood pressure than breathing exercises on their own.

ED can have many causes, including heart disease, certain medications, depression, and anxiety. Lowering blood pressure may help improve erectile function in some cases. But other treatments may be needed depending on what’s behind your ED, and can include: 

• PDE5 inhibitors. These medications are usually taken as pills and can treat ED related to a variety of causes including heart disease, diabetes, low testosterone, and other physical and psychological causes. Be careful of drug interactions.

• Weight loss. Weight loss can improve obesity and related metabolic conditions that contribute to ED, such as diabetes, in some cases reversing ED and helping to preserve erectile health over time.

• Penis pumps. Also called a vacuum erection device, a penis pump has a plastic tube that fits over the penis and a cock ring at the base. The pump creates suction that pulls blood into the penis, and the ring helps maintain the erection. This can be a good option if you’d like to avoid medication.

• Penis implants. If PDE5 inhibitors and penis pumps don’t work, your healthcare provider may recommend penile implant surgery. Men who get penis implants have been shown to have satisfaction rates of  over 90%. But penile implants are far more invasive than other treatment options and come with risks such as infection, device malfunction, and need for additional surgery at a later date.

“Erectile dysfunction is often an early warning sign of cardiovascular issues,” according to Dr. Burnett. So, he says that addressing ED early and treating any diseases that are identified can lead to better sexual health and long-term health overall. 

If you’re experiencing symptoms of erectile dysfunction (i.e. repeated difficulty getting and/or keeping an erection), high blood pressure, or anxiety, contact a healthcare provider. They can help you determine what may be causing your symptoms, give you additional advice, and prescribe medication if necessary. (Ready to reach out to a pro? Get started with Ro today.)  

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The 7-second trick to lower blood pressure may help support healthier blood pressure in the long term, but it isn’t a quick fix for erectile dysfunction. Still, consistently practicing slow breathing and other stress management strategies, including regular exercise, can help support healthy blood pressure and erectile function. Here’s what to keep in mind:

• Breathing techniques like the 7-second trick slow your heart rate and help relax your blood vessels, which helps reduce stress and lower blood pressure over time.

• Lowering blood pressure to normal ranges prevents blood vessel damage and  enables smoother blood flow throughout the body, including to the penis.

• Proven strategies for lowering blood pressure and, therefore, supporting erectile function include the DASH or Mediterranean diets, weight loss, regular exercise, quitting smoking, and reducing stress and alcohol consumption.

• Prescription PDE5 inhibitors  — e.g. Viagra, Cialis — are effective for a majority of men with ED, including those with high blood pressure. Discuss any medications you are already taking with your healthcare provider to avoid adverse effects.