High blood pressure, or hypertension is a chronic condition, in which the force of your blood against your artery walls is consistently high. Those who suffer from chronic hypertension usually take life long medicines, but despite that, there might be a sudden rise in BP, due to issues like stress, anger, argument or exercising too much, all of a sudden. Sudden rise in BP can be extremely dangerous, as it can lead to heart attack and stroke, so here are 7 ways you can instantly bring down your BP.
Deep Breathing
One of the fastest ways to lower blood pressure is through deep breathing exercises. When you breathe deeply and slowly, it activates your parasympathetic nervous system—your body’s natural “rest and digest” mode. This slows your heart rate and relaxes your blood vessels, helping to reduce blood pressure.
Cold water
Cold water can help bring down high blood pressure quickly by triggering a natural response in your body. When you splash cold water on your face, head, and feet, it causes your blood vessels in the skin to constrict (tighten). This reduces the amount of blood returning to your heart, lowering the pressure in your arteries.
Cold water also activates the parasympathetic nervous system, slowing your heart rate and promoting relaxation. Plus, the refreshing sensation can reduce stress and anxiety, which often raise blood pressure. Try splashing cool water on your face and soaking your feet in a basin of cold water for a few minutes.
Lemon water, without sugar/salt
Lemon water is more than just refreshing—it can help lower blood pressure naturally. Lemons are rich in potassium, a mineral that helps balance sodium levels in your body and relax blood vessels. Drinking lemon water (do not add any sugar or salt) can reduce systolic blood pressure (the top number) by up to 10% quickly. To try this, squeeze half a fresh lemon into a glass of water and sip it slowly. This not only hydrates you but also provides antioxidants that support heart health.
Sip plain water, slowly
Dehydration can cause your blood pressure to rise because your blood volume decreases, making your heart work harder. Drinking water helps maintain blood volume and keeps your blood vessels flexible. If you feel dizzy or your blood pressure is high, drink a glass of water slowly, and keep sipping on it (do not gulp) . The water will make you use the washroom, which can bring down BP.
Lie on Your Back with Legs Elevated
Sudden body position changes can also affect your blood pressure. Changing your body position can help reduce blood pressure quickly. Lying down on your back and elevating your legs above heart level helps blood flow back to your heart more easily. This reduces the workload on your heart and lowers the pressure in your arteries.
Find a comfortable place to lie down, use pillows or a footrest to raise your legs, and relax for 10 to 15 minutes. This position also helps calm your nervous system and reduce stress, which can contribute to high blood pressure.
Consume basil or garlic
Certain foods like basil and garlic have natural compounds that relax blood vessels and reduce blood pressure. Garlic contains allicin, which helps widen blood vessels and improve blood flow. Basil has antioxidants and anti-inflammatory properties that support heart health.