How can I immediately lower my blood pressure at home?

What is high blood pressure?

The term high blood pressure refers to a chronic increase in arterial pressure. Values from 100/60 mmHg to 120/80 mmHg are considered to be the norm. Values up to 139/89 mmHg are referred to as prehypertension, and values above 140/90 mmHg are referred to as arterial hypertension. These alterations may be a separate disease or a symptom of other pathologies.

According to the American Heart Association, a blood pressure of 130/80 is acceptable. If your blood pressure regularly exceeds this value, you should see your doctor.

In this article, we're going to discuss what happens when your blood pressure spikes and you can't get to a doctor right away.

measuring blood pressure monitor

What can I do to lower my blood pressure quickly at home?

Let's look at a few simple ways.

1. Breathe deeply

Medical workers consider this method to be one of the most effective.

One of the most common factors of high blood pressure is stress. Sit down, relax, and close your eyes. If possible, get access to fresh air, open a window, or step out of a stuffy room.

Take deep breaths – try to breathe not with your chest, but with your belly. Breathe in for five seconds. Breathe out for the same amount of time. Before exhaling, you should also hold your breath for five seconds.

This will increase the flow of blood to your internal organs and limbs and will, in turn, lower your blood pressure.

2. Warm your legs

Soaking your feet in hot water (about 45-50 degrees Celsius) for about 10 minutes can help lower your blood pressure. As the blood vessels in your legs dilate, you will get a boost to your blood circulation.

You can also use an electric heating pad. Its heating capabilities will also help dilate blood vessels.

3. Drink herbal tea

Coffee, black tea, and certain other drinks contain caffeine. Try to avoid these and instead, drink a warm herbal tea. For example, with mint.

Mint is known for its calming effects. Drinking warm mint tea in small leisurely sips lowers blood pressure.

4. Lower your heart rate

The previous steps we've mentioned above also contribute to this. However, for a stronger effect, one should assume a horizontal position, make a cold compress, and soak a small towel in cool, running water. Then, place it onto the forehead.

What also helps with lowering heart rate is wetting the arms up to the elbows in cold water at a sink.

ball squeezing for hypertension

5. Squeeze something

Take a tennis ball, softball, towel, or water bottle and squeeze it with your hand for about 2 minutes. Doing this exercise trains your arteries and can lower your blood pressure right away. If you do this exercise every day, your blood pressure should eventually normalize as well.

! Be sure to measure your blood pressure every 15-20 minutes. This will help you understand if what you're doing is helping and to call an ambulance immediately should the need for one present itself.

Call an ambulance if your blood pressure is 180/120 or higher. Other symptoms to look out for are shortness of breath, headache, nausea, palpitations, and pain behind the sternum.

Make sure you check out our videos on normalizing blood pressure at home!

Take care, and be healthy!

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