So you have high blood pressure?
Well you’re not alone!
About 70 million are living high blood pressure just in the United States alone.
And the problem is getting worse!
Now, a very high percentage of these will take medication to control their high blood pressure.
However, there is a problem!
Medication is only dealing with the tip of the iceberg and not addressing the real underlying problem.
But! Most of us don’t even realise that stress has a major part in developing high blood pressure.
Also, we must realise that stress is totally a natural part of life; we just need to know how to deal with it! TWEET THIS
And there is no better way to combat stress than with breathing relaxation techniques.
What you are going to learn!
- What are the warning signs that you are stressed?
- How to take responsibility for your own health!
- 3 proven relaxing techniques that lower blood pressure and reduce stress!
Let’s get to it!
Let me ask you! Are you feeling stressed?
Yes, no… not sure?
The thing is, we are all going about are daily lives and don’t really know that we are stressed or even know what the signs are.
The fact is, if it is not dealt with, long exposure to stress can have long-term effects on our health
- High blood pressure
- Heart disease
- Blood clots
So, how do you know when you are feeling stressed!
Well, the body is always giving you warning signs; you just need to know what they are!
Here is a few of the most common signs to look out for from boots
Any of them stand to you?
Or maybe there is more than one?
If so! That’s ok!
Because you do have a choice!
- You can accept where you are right now and apply one the 3 stress busting techniques?
- Or you can keep on the path you are on now and the risk the effect stress can have on you?
And that is what it all comes down to taking responsibility and making better choices!
How to take responsibility for your own health!
3 proven relaxing techniques that lower blood pressure and reduce stress!
Now that you know the warning signs of stress and have made the choice to take full responsibility to do something about your high blood pressure.
You now need to know how to deal with the stress.
One way, when you are feeling stressed, slow down your breathing with deep breaths.
However, this technique is fine for a quick fix!
But, if you want lasting change, then I recommend one of these 3 relaxing techniques…
1. Muscle Relaxation
Muscle relaxation is a fantastic way of lowering blood pressure.
Also when you apply the muscle relaxation technique you will be able to tell the difference between the muscle that’s tense and a muscle that is fully relaxed.
With that fresh in your mind, let’s move on!
The Muscle Relaxation Technique…
Ideally, find a quiet place to sit or lie down where you will not be disturbed.
You can either start at your head or your feet, for this example we will be starting at the feet.
Take 3 deep breaths in through your nose and out through your mouth.
Start by tensing your feet making sure you hold on for a few moments.
For larger muscle groups you may want to hold the tension for a bit longer.
As you hold the tension notice how your body feels. Then let go of the tension from your feet as you breathe out slowly.
Feel the relaxation in that area for 20 seconds and repeat with your…
- Lower legs
- Abdominal area/ stomach
Then take 3 more deep breaths and slowly come back to awareness.
Give yourself a few minutes before carrying on with your day.
The more you practice the more relaxed you will feel. If you can, try this at least once a day!
Visualisation is very effective at reducing stress and high blood pressure.
I am sure you have closed your eyes and imagined that you are lying next to the pool on some paradise island with the sun beating down on you as you take a sip of wine.
Mmm sounds good!
Then you open your eyes and find that you are sitting in you chair at home with the rain thrashing against the window.
This is visualising.
However, to make visualisation effective we have to bring together all the senses, not just visual!
You must also use…
Now, before we move onto the visualisation technique.
I want you to think of an ideal place that makes you feel calm and relaxed.
It can be anywhere you like.
- The beach
- A walk through nature
- Walking through mountains
Basically whatever you want!
Now, you have your ideal place in mind.
Let’s move onto the visualisation technique.
Find a quiet place to sit or lie down where you will not be disturbed for at least 15-30 minutes.
Take 5 deep breaths – in through the nose and out through the mouth. Try to take the breath right down into your belly.
Also, try to get into a rhythm of breathing in and out.
Now, I want you to relax every part of your body starting with your scalp and then moving down to your forehead then down to your eyes, ears, cheeks mouth and continue all the way down to your toes.
Feeling totally relaxed, we can now start to visualise.
While still keeping your breathing rhythm, bring into mind your ideal place of relaxation.
Try to use all your senses.
Something like this…
You are looking down the long stretch of sandy beach with the waves rolling onto the sand.
People are laughing and having fun, you also hear birds singing in the background.
You hear the waves crashing.
You start to walk along the beach; you feel the warm sand between your toes.
You smell the salty air coming off the sea.
You may have an ice cream in your hand, you have taste, and you feel the cold ice cream in your mouth.
Of course, you can choose you own relaxing place, if you wish.
If any thoughts pop up, which they will!
Just let them pass and get back into your breathing rhythm.
Practice, practice, practice!
Again the more you practice the better the results you will get.
So, every time you are feeling stressed, take 15-30 minutes and go to your ideal place of relaxation.
You will then find that your stress will just melt away.
And of course, it will automatically lead to your blood pressure lowering to a healthy level.
Ok let’s move on to the next technique…
In my opinion, Mediation is by far the best of the 3 techniques I have talked about today.
Not only does it lower your blood pressure and reduce stress. Meditation, if done correctly and with some practice can have a dramatic positive effect on your whole life.
Studies have shown not only will meditation work at the time of practice. It also keeps you calm and relaxed throughout the rest of the day.
Now if you have tried and practised any of the techniques above you are in a perfect place to try meditation.
However, that does not mean trying the muscle relaxation technique or visualisation to have any success with meditation.
In fact, you can start right now!
Wait! Hold on their Mark! I’m no Buddhist monk!
I can’t concentrate more than 2 minutes let alone siting for 5 hours with my legs crossed!
Ok, I get it!
People automatically think that they have to meditate for many hours while keeping their minds completely silent.
Quite frankly this is not true!
In fact, you only need 5 minutes a day to get started and with more practice you will be able to meditate for longer periods.
Ok, let me show you how to meditate!
How to meditate
First of all, find a quiet place to sit where you won’t be disturbed for at least 5-10 minutes.
Once you are comfortable, take 3 deep breaths in through your nose and out through your mouth.
Start to really concentrate on your breathing, get into a slow relaxing rhythm in…out…in…out
If it feels right for you, try to take your breath right down into the belly!
Now, that you are completely relaxed. Just let go and observe you own mind.
If any thoughts pop up, just simply let them go.
Keep going until you feel ready to come back to full awareness and then take a deep breath.
Give yourself a couple of minutes before you carry on with the rest of the day!
Practice, practice, practice!
I know I sound like a broken record, and this goes for all 3 techniques.
The more you practice the more effective meditation will be for you over time!
If you feel that you are not getting any benefit after 3-4 times of trying?
Don’t be discouraged! Keep on practising you will get there!
Not only will you have lowered your blood pressure, you will have changed your life!
Ok, that is it for today.
Please leave a comment below on your thoughts of this post; I love to read all your comments!
And as always, if you have any questions please don’t hesitate to contact me.