How To Lower Blood Pressure Quickly
Updated: May 24
You can lower blood pressure quickly at home. Then consult your doctor on next steps
Calming techniques like slow breathing can help lower blood pressure in minutes. Photo by mindfulnesswithmahara from Pixabay
How to lower blood pressure quickly without medication
Over the last 10 years or so, modern science has explained why ancient relaxation practices like slow breathing, meditation and acupressure can help lower blood pressure in minutes . In very simple terms it works like this. These practices put our autonomous nervous system in the ‘rest and digest’ mode. In this mode our blood vessels are dilated to allow for a wider blood stream. Blood pressure comes down.
You can try it yourself. When you feel that your blood pressure is rising, take a reading with a blood pressure monitor. Then try this 2 minute slow breathing exercise from our YouTube channel. Take another reading after the breathing exercise and you are very likely to see that the numbers have come down. You may also try 4-7-8 breathing or box breathing to lower blood pressure.
There are several breathing apps to lower blood pressure on the market which allow to perform these breathing exercises to lower blood pressure off-line
What’s the catch?
If it works so well, how come that hundred of millions who suffer from hypertension across the globe still reach out for an antihypertensive pill instead of performing a slow breathing exercise? Especially given unpleasant side effects that most people experience after taking these medicines?
One reason is that the above mentioned natural relaxation techniques usually produce short term positive effects. The other reason is that unhealthy habits get many people to a stage where their bodies react only to antihypertensive drugs. Finally, a large group of those with hypertension either think of contemplative practices as some kind of mambo jumbo or simply do not have the patience to sit quietly for a few minutes doing basically nothing other than focusing on their breathing.
Can you lower blood pressure long term with this approach?
Ancient relaxation techniques are one important tool in the natural tool kit which helps to lower blood pressure. Combined with other tools, like walking and short High Intensity Interval Training (HIIT) exercises plus nutrition changes, they can lower blood pressure within several months. Or even fix it forever.
What is the evidence that one can lower blood pressure instantly?
I was hypertensive and managed to fix my condition permanently with natural tools (no meds). Some very famous individuals, for example, Oprah Winfrey, shared publicly their path to recovery from hypertension with the help of fitness and nutrition changes . Also we have hundreds of feedback comments from users on our YouTube channel and our private support group on Facebook that this approach works.
I acquired anxiety and high blood pressure as a result of work related stress in my mid forties. I know first hand what it means to experience hypertension. Headaches, shortness of breath, bad night sleep, irritation at home and work. I had it all. I could hardly get through the day, had no energy, and could not exercise.
I was lucky to meet a doctor who explained to me that antihypertensive drugs only reduce symptoms. If I wanted to fix the cause of the disease, I had to implement certain lifestyle changes. I dug through a mountain of information, tried numerous contemplative practices, like acupressure for high blood pressure, exercise for high blood pressure, nutrition changes. I figured out what combination of these elements and in what order works best. The Meditation-Fitness-Nutrition method to lower blood pressure naturally was born.
What exactly is the Meditation-Fitness-Nutrition method to lower blood pressure?
If you have tried the breathing exercise for high blood pressure at the beginning of this post, most likely you have observed that your blood pressure came down after it. Does it mean that meditation and other mindfulness practices, i.e. 478 breathing for blood pressure provide a permanent solution? For some people they do. But most people need to take further actions to lower blood pressure permanently.
Our method for addressing high blood pressure naturally consists of the three elements:
- Meditation and several other mindfulness practices
- Fitness workouts, i.e. walking and short HIIT exercises
- Adjustment of nutrition practices: what and when we eat
I have read a lot of research on this topic and personally tried many different techniques. It has taken me less than a year after I was diagnosed with anxiety and high blood pressure to get rid of these chronic conditions using my approach.
What is the science behind this method to lower blood pressure?
None of the elements of this method is new by itself. Each backed by solid scientific research and their effectiveness confirmed by randomised trials done with thousands of patients. You are likely to observe health benefits by introducing these elements into your life in a random order. Here is our blog post which includes links to scientific research on this topic.
But is it enough to do some meditation, exercise and eat healthy to get rid of hypertension forever? Do you know how many Americans comply with the government recommendations for physical activity? Different research produces different numbers but the most optimistic  talks about 2/3rds of the population.
To achieve maximum benefit from lowering blood pressure naturally one has to follow a specific plan AND create healthy habits which will help to lower blood pressure in the long run. This is exactly what our method delivers. Its real POWER comes from combining Meditation (and other mindfulness practices), Fitness and Nutrition changes in a specific ORDER and TIMING them properly.