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Easy and Fast Exercises That Can Help Lower Blood Pressure

 Hypertension is the plague of the century, and even completely healthy people can suffer from it, especially in hot weather, after physical activities or a stressful day. 

Adults who have reached their golden years are especially susceptible to high blood pressure, which often becomes a chronic condition that needs medical assistance. To learn more about the causes of heart disease, click on the link 12 Surprising Daily Habits That Harm the Heart.

If you feel some of the following symptoms, you might have hypertension:

  • Feeling tired, dizzy, lightheaded or confused
  • Headaches
  • Shortness of breath
  • Blurry vision
  • Heart pounding in the ear or limbs
  • Irregular heartbeat

Don’t run to the doctor just yet, though, simply try supplementing your medical regimen with one or a combination of a few of these very effective techniques. They are guaranteed to help you normalize your blood pressure in a flash.

1. Face and Neck Massage

blood pressure lower exercises face massage

You need to know 3 points to be able to lower your blood pressure fast and effectively. 

Point #1 is located behind your earlobe (see the picture above).

Point #2 is in near the center of your collar bone.

Start massaging your neck using soft small downward movements along an imaginary line beginning at point 1 and ending at point 2.

Repeat 10 times and don’t forget to repeat the same process on the other side.

Point #3 lies on the side of your face approximately 0.5 cm away from your earlobe. Locate this spot on each side of your face and using your index fingers begin making circular counter-clockwise motions in this point for about a minute or two.

After massaging these points you should feel refreshed and relaxed, as this technique restores proper blood and lymph flow. 

2. Yoga Breath

blood pressure lower exercises pranayama

This yoga technique is effective at controlling blood pressure and having an overall relaxing effect on the body as a result of deep abdominal breathing through only the left nostril. You will only need 5 minutes to do this exercise.

Step 1. Sit in a comfortable position with a straight back.

Step 2. Put the left hand on the top of your belly.

Step 3. Close your right nostril using your right index finger or thumb and keep it that way. Inhale deeply through your left nostril, then hold your breath and count until 3 before finally exhaling.

Step 4. Continue breathing deeply and slowly through your left nostril for about 5 minutes.

3. Soft Calming Music

blood pressure lower exercises Soft Calming Music

There is some solid neuroscience research backing the idea that listening to certain kinds of music, such as classical, meditative or ambient can lower one’s blood pressure, especially if combined with meditation or mindfulness techniques.

All of the above-mentioned styles of music have a few similar features that, as researchers believe, help reduce your blood pressure.

These kinds of music: 

  • Have very few changes in volume or rhythm.
  • Don’t have lyrics.
  • Have loops, that is, parts of the song that are repeated at certain intervals.

The right music has an overall calming effect on the human body because it can reduce the production of cortisol, the so-called stress hormone.

4. Drink a Glass of Water

blood pressure lower exercises  Drink a Glass of Water

This trick is especially useful to those who live in hot or humid climates. Did you know that hypertension can be caused as a result of dehydration? 

When your body loses more water than it should, the amount of blood in your vessels decreases. This makes your blood vessels constrict more in order to push around this lesser amount of blood, which can lead to hypertension.

If you suspect that dehydration is the culprit behind your hypertension symptoms, sit down and slowly drink a glass of water. The blood volume will be normalized and you will feel much better.

5. Savasana (Corpse Pose)

blood pressure lower exercises savasana

This yoga pose may look like nothing is going on and you’re just laying on the floor, but it is actually one of the best restorative exercises there is. It was used for centuries to reduce the heart rate and lower the blood pressure. 

To complete this exercise, do the following: 

Step 1. Lie down on your back, preferably with your back down on the mat or whatever other surface you’re laying on. 

Step 2. Relax your limbs completely, let your feet fall to your side, spread your arms as wide as you need and close your eyes.

Step 3. Breathe in deeply, and as you breathe out powerfully, try to relax every single part of your body. 

Step 4. Continue breathing deeply and scanning through your entire body (starting with each of your limbs, then going up to the belly, heart, neck, and head) and relaxing each muscle and point of tension.

Rest in Savasana for as long as you’d like, but a minimum of 10-15 minutes. Besides normalizing your blood pressure, this wonderful pose will also help you balance your hormones and nervous system.

6. Soaking Your Feet in Hot Water.

blood pressure lower exercises Soaking Your Feet in Hot Water

To prevent stagnant blood accumulating in your head and neck, try soaking your feet in very hot water. The blood from your head will rush to your feet, and you will feel much better very fast.

Do watch out and don’t burn your skin: the water should be hot, but tolerable. Fill up some kind of bucket or big bowl with water. Sit down and submerge your feet in the water for 10-15 minutes. That’s it!

7. Acupressure

blood pressure lower exercises Acupressure.

This pressure point called GB 20, or the Wind Pool, is the one most widely-used in acupressure for high blood pressure treatment. 

It is located right at the base of your skull, in the crevice on the side of the neck where the head meets the neck (see picture). The point is symmetrical, meaning there is one on both sides of your spine. 

Apply steady mild pressure with your thumbs on both points simultaneously for a few minutes until your headache starts to subside. Repeat when needed.

8. Hissing Bee Breathing.

If you suffer from headaches caused by hypertension, this is one of the most effective natural treatments. It’s called hissing bee breathing and it is part of the pranayama breathing exercises that may be familiar to those of you who know a thing or two about yoga.

Click on the play symbol below to view a video tutorial of the exercise, or simply follow these steps:

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Ashy (@ash_lee_jt) on

 

Step 1. Sit down in a comfortable position and a straight back.
Step 2. Put both index fingers on the cartilage part of your ears. Take a deep breath in.
Step 3. While exhaling, make a hissing sound similar to that of a bee, and press lightly on your ear cartilage.

Repeat this exercise 7-10 times until you feel like your headache subsides significantly.

We really hope that you enjoyed this article and found the exercises we listed helpful. If so, you may want to read even more hypertension fixes, in which case read our article about Home Remedies to Help Hypertension.

Image source: Miguel

H/T: brightside.me

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