Relaxation for Blood Pressure Management

Managing your blood pressure can take multiple things working together as a well oiled machine. This can be a combination of medications, food choices, hydration, and exercise. Did you also know that relaxation techniques can play a vital role in blood pressure management as well? Let’s dive into how relaxation can help manage hypertension and how you can apply simple practices to see results. 

How does relaxing make my blood pressure go down?
Great question! Stress can contribute to and exacerbate a number of health conditions, with hypertension being near the top of that list. When we experience stress, whether on the forefront of our minds or not, our bodies can release hormones that will raise blood pressure temporarily. Stress and elevated blood pressure over time can lead to other conditions, like heart and kidney diseases, that will also negatively affect your blood pressure. 

So, what can I do?
I’m so glad you asked. While you may not always be able to remove the stress from your life, there are a number of things that you can do to help alleviate the side effects of stress. These include:

• Deep breathing exercises and meditation: Deep breathing and meditation can help bring a sense of calm, peace, and relaxation that can direct thoughts away from stressors and negativity. These activities can reduce your heart rate and blood pressure and increase your oxygen intake. While this won’t cure anything, it can help to manage the symptoms. There are a number of different types of breathing and meditation exercises to try. Don’t give up if one doesn’t work out. 
• Walking and exercise: Mayo Clinic states that 30 minutes of moderate physical activity on a regular basis can help reduce blood pressure. Walking can also help improve oxygen levels, cardiac health, muscle tone, and flexibility.
• Yoga: Yoga is a great combination of gentle exercise and focused breathing. Both of these can help to relieve stress symptoms and side effects, as mentioned above.
• Talk therapy and journaling: Therapy and journaling are great tools to help us organize and identify our thoughts and emotions. These can also help us identify and allocate resources needed to help with stress or emotions we are experiencing. As few as five minutes of journaling per day can help guide our thoughts toward gratitude and positivity and away from stress and negative thoughts.
• Hobbies: Hobbies can help to pull your mind away from your stress and focus on another task. These can be activities like: reading, crocheting/knitting, painting, writing, poetry, and listening to music.

Unfortunately, stress tends to be an ever-present part of life. Remember, managing your stress can help to improve your blood pressure. Improved blood pressure can help to protect the kidneys from damage. We hope to help empower you with ways to reduce the side effects and live a healthier, happier life. As always, stay safe and healthy!

Resources: 
Mayo Clinic- Blood Pressure Control
Mayo Clinic: Meditation

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