People commonly call high blood pressure (hypertension) a “silent killer” since it doesn’t always show symptoms but can raise the risk of heart disease and stroke. Long-term control may need adjustments to your lifestyle and sometimes medication, but there are simple things you can do to lower your blood pressure in just a few minutes, especially when you’re stressed.
Slow, deep breathing is the fastest natural way to do it (less than 2 minutes).
Slow, controlled breathing is one of the fastest and most effective natural ways. Organisations like the American Heart Association have done research that suggests that timed breathing can lower blood pressure for a short time by soothing the nervous system.
How it works
When you’re under stress, your body goes into “fight or flight” mode, which raises your heart rate and blood pressure. The parasympathetic nervous system, sometimes known as the “rest-and-digest” system, is activated by slow breathing. This system helps blood vessels relax and the heart rate calm down.
How to accomplish it in two minutes
- Sit in a way that is comfortable for you and supports your back.
- Take a slow breath through your nose for four to five seconds.
- For 6 to 8 seconds, breathe out slowly through your mouth.
- Do it again for two minutes.
Try to breathe roughly 5 to 6 times a minute. Almost right away, many people observe a tiny but significant drop in blood pressure.
Other Fast Natural Methods
1. Put cold water on your face
Cold stimulation can wake up the vagus nerve, which can assist in slowing down the heart rate and relaxing blood vessels.
2. Go for a short walk
Even mild activity for 5 to 10 minutes can lower blood pressure and lessen stress hormones.
3. Work on your isometric handgrip
Squeezing a stress ball hard for 1 to 2 minutes and then letting go may cause your blood pressure to drop for a short time after you relax.
Important Note
These methods provide temporary reductions. They are beneficial when stress levels rise, but they can’t take the place of long-term management. If you have high blood pressure that doesn’t go away, you need:
- Exercise on a regular basis
- Less salt in the diet
- Managing your weight
- Enough sleep
- Cutting back on alcohol
- Medical care when needed
If your blood pressure is always higher than 140/90 mmHg (or as your doctor says), you need to see a doctor.
Yes, you can drop your blood pressure naturally in less than two minutes, and one of the safest and quickest ways to accomplish it is to breathe slowly and deeply. This method may help for a short while, but to keep your blood pressure healthy, you need to stick to good habits and get the right medical care when you need it.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
