Can You Do Inspiratory Muscle Training (IMST) Breathing Exercise Without a Device?

A science-proven breathing technique that works in just 5 minutes a day.

IMST Breathing Exercise Without a Device is effective natural way to lower blood pressure

High blood pressure is one of the most common—and most silent—risk factors for heart disease. The good news?A specific breathing technique called IMST has been scientifically shown to lower blood pressure naturally, even in people who already exercise or take medication.

This page explains what IMST is, why it works, and how to do the IMST breathing exercise correctly, either with a specialized device or with a mobile health app like BreathNow.

What Is IMST Breathing? 🤔

IMST (Inspiratory Muscle Strength Training) [2] is a breathing exercise that strengthens the muscles you use to inhale—especially the diaphragm.

Unlike slow relaxation breathing, IMST uses resistance:

• You inhale forcefully against resistance

• The breathing muscles become stronger

• Blood vessels respond more efficiently

• Blood pressure goes down over time

👉 The key difference: IMST is short, intense, and structured, not slow or meditative.

Why IMST Breathing Lowers Blood Pressure 🩺

Scientific studies show that IMST breathing improves how your blood vessels respond to oxygen demand.

Here’s what happens in your body:

• Stronger inhalation muscles improve oxygen delivery

• Blood vessel function improves (endothelial function)

• Nitric oxide availability increases

• Vascular resistance decreases

• Systolic blood pressure drops

💡 In some clinical trials, IMST produced blood-pressure reductions comparable to daily aerobic exercise—with far less time commitment.

What Does Science Say About IMST? 🔬

Multiple peer-reviewed studies [3] have demonstrated that IMST can:

• Lower systolic blood pressure

• Improve vascular health

• Reduce cardiovascular risk markers

• Deliver benefits in as little as 6 weeks

📚 This strong evidence base makes IMST one of the most scientifically supported breathing exercises to lower blood pressure available today.

How to Perform the IMST Breathing Exercise 🫁

1️⃣ Using a Specialized IMST Device

IMST was originally studied using a dedicated inspiratory resistance device.

Typical IMST protocol:

• 30 strong inhalations per session

• High resistance (often ~75% of max inspiratory pressure)

• 1 session per day

• ~5 minutes total

These devices ensure precise resistance but are not always convenient for daily use.

PowerBreathe is one of the IMST breathing devices which hep to perform IMST breathing exercise. As expected for this kind of complex device it comes with a steep price tag.

PowerBreathe device

This IMST device comes with different levels of resistance that can be easily calibrated.

2️⃣ Performing IMST with a Mobile Health App (BreathNow) 📱⌚

Modern mobile health apps like BreathNow make it easier to apply IMST principles consistently.

With BreathNow, you can:

• Follow guided high-resistance breathing sessions

• Track breathing consistency and progress

• Use your Apple Watch or smartphone for guidance

• Combine IMST with other blood-pressure-lowering techniques (slow breathing [1], isometric exercise, relaxation)

💙 This approach makes IMST more accessible, repeatable, and sustainable for long-term blood pressure control.

How Often Should You Do IMST? ⏱️

Most studies recommend:

• Once daily

• 5–6 days per week

• At least 6 weeks for measurable blood pressure improvements

Consistency matters more than intensity over time.

Who Can Benefit From IMST Breathing? 👥

IMST breathing is especially useful for:

• People with elevated or high blood pressure

• Adults over 40 concerned about cardiovascular health

• Those who struggle to find time for regular exercise

• People already exercising but wanting additional BP reduction

• Anyone seeking a drug-free, science-backed solution

⚠️ Always consult your healthcare provider if you have severe cardiovascular or respiratory conditions.

IMST vs Traditional Breathing Exercises ⚖️

Feature	IMST Breathing	Slow Relaxation Breathing
Resistance	High	None
Time required	~5 minutes	10–20 minutes
Intensity	High	Low
Muscle strengthening	Yes	No
Blood pressure effect	Strong	Moderate

Both approaches can help—but IMST delivers faster, clinically measurable results.

Why Combine IMST with BreathNow? 💙

BreathNow doesn’t just guide breathing—it helps you understand and improve your cardiovascular health.

With BreathNow you can:

• Track blood pressure trends

• Practice IMST-style breathing sessions

• Improve HRV (heart-rate variability)

• Build habits that support long-term BP control

📱 Available on iPhone and Apple Watch.

How does IMST impact blood pressure?

Patients with COPD and asthma have used IMST to aid in breathing. Many types of research have also been conducted to evaluate the effectiveness of these exercises in lowering blood pressure. It has been found that these exercises positively affected heart health and gradually reduced systolic pressure. Researchers propose that IMST increases the vasodilator nitric oxide NO in the body. This lowers the blood pressure by decreasing the resistance to blood flow.

How have they tested IMST to make sure that it works?

The researchers assembled 36 healthy volunteers between the ages of 50 and 79 with healthy blood pressure numbers. Half the group were randomly assigned to do high-resistance Inspiratory Muscle Strength Training, using devices that make it significantly harder to inhale through, giving the breathing muscles a higher-intensity workout.

The other half of the group also did IMST for 1.5 months, but were effectively given a placebo: a sham treatment that used low-resistance versions of the device.

IMST to Lower Blood Pressure: It is just as good for you as walking

At the end of the study, those who did the more intense form of breathing exercise had a 9-point drop in their systolic blood pressure—"a reduction which generally exceeds that achieved by walking 30 minutes a day five days a week," say the study authors. "That decline is also equal to the effects of some blood pressure-lowering drug regimens." "This improvement in Systolic Blood Pressure is clinically meaningful because it is associated with a 30 percent to 40 percent lower risk of death from cardiovascular disease," the researchers explain.

The other important comment from the research: "even six weeks after they quit doing IMST, they maintained most of that improvement."

This research is particularly relevant for post-menopausal women

The study highlights that previous scientific research has found that postmenopausal women—don't "reap as much benefit from aerobic exercise programs as men do when it comes to vascular endothelial function," which refers to the inner lining of your blood vessels. With Inspiratory Muscle Strength Training, they do. "If aerobic exercise won't improve this key measure of cardiovascular health for postmenopausal women, they need another lifestyle intervention that will," researches noted in the release. "This could be it."

Why IMST is an "Enjoyable Treatment"

Researchers found that the technique seems easy to actually commit to: 95% of participants in the study completed everything that was required from their 5-minute exercise sessions.

This is an important finding, given an adult's level of adherence to doing the generally recommended 30 minutes of physical activity per day is estimated to be under 5%. It may be as effective as breathing apps to lower blood pressure.

Inspiratory muscle training for athletes?

The study notes that previously done research connects IMST to sports performance. Building up endurance of respiratory muscles means that you get less fatigued while exercising for extended periods of time. This is mainly a current hypothesis which requires further research.

Does inspiratory muscle training without device really work?

We have not found a formal research on this but every time I was doing this exercise over two weeks it DID result in reducing my Systolic blood pressure by 5-9 points. Check out the video which explains the technique in detail and includes a 5 Min follow along exercise. As of December 2025 this video accumulated over 60K views and this demonstrates high level of interest in this topic,

Frequently Asked Questions (FAQ) ❓

1️⃣ What is the IMST breathing exercise to lower blood pressure?

IMST is a resistance-based breathing technique that strengthens inspiratory muscles and improves blood vessel function, leading to measurable reductions in blood pressure.

2️⃣ How long does it take for IMST to lower blood pressure?

Most studies show noticeable blood pressure improvements after 4–6 weeks of daily IMST practice.

3️⃣ Do I need a special device for IMST breathing?

Originally, yes—but today IMST-style breathing can also be guided through mobile health apps like BreathNow, making it more accessible.

4️⃣ Is IMST breathing safe?

For most healthy adults, IMST is safe when performed correctly. People with existing heart or lung conditions should consult a healthcare professional first.

5️⃣ Can IMST replace blood pressure medication?

IMST is a complementary technique, not a replacement. Many people use it alongside medication and lifestyle changes to improve results.

REFERENCES

1. Slow Deep Breathing Reduces High Blood Pressure In Hypertensive Patients, Researchgate,

2. Time‐Efficient Inspiratory Muscle Strength Training Lowers Blood Pressure and Improves Endothelial Function, NO Bioavailability, and Oxidative Stress in Midlife/Older Adults With Above‐Normal Blood Pressure, Journal of American Heart Association,

3. University of Colorado at Boulder. "5-minute breathing workout lowers blood pressure as much as exercise, drugs: 'Strength training for breathing muscles' holds promise for host of health benefits." ScienceDaily. ScienceDaily, 30 June 2021