4 Relaxing Exercises to Help Regulate Blood Pressure

exercise to improve blood pressure

Hypertension is a growing problem which can be caused by some factors such as lack of physical activities, obesity, smoking and high sodium intake. The good news is that there are some ways that you can manage your high blood pressure. Some of the ways include changing your diet, exercising and avoiding stress.

Aside from avoiding stress, it is even more important that you learn to deal with it. One way Health practitioners use to treat patients with high blood pressure is through teaching them those exercises to help in relaxing. They are an important set of skills, but if you are suffering from high blood pressure, then the techniques are essential to your health in particular.

You do not have to be taught by a practitioner as some of them you can easily learn on your own. Relaxation techniques are all about trying to focus your attention on something that will calm you and raise body awareness. Whichever the relaxation technique you choose, try and practice it regularly so as to rip the full benefits. Consider the following breathing exercises to help you in controlling your blood pressure:

Meditationvisualization

It is a technique which will only assist you to relax in the immediate moment. Aside from helping you to relax it also helps lower blood pressure levels throughout your day and not only when practicing it[1]. To be able to meditate successfully you will have to master the rest of the relaxation exercises that are to be discussed below although you can also practice it on its own. You can begin by meditating for about five minutes by repeating a word or phrase. The key is to concentrate on your breathing and let go of all the stressful thoughts that come to your mind. With further practice, you can begin to extend your meditation periods.

Muscle relaxationblood pressure stretches

The challenge here is to tighten and relax your muscles throughout the body. The exercise can be done from head to toe or the other way around. You can start with your head and neck by tensing the muscles. Maintain the tension for some seconds and feel your body then release the muscle. Remember to do that throughout your body. For each muscle hold the pressure for about five seconds, then release it for 30 seconds.

Autogenic relaxation

This technique is a little similar to the muscle relaxation exercises. You can take about fifteen minutes or so to perform the exercise. It is all about improving awareness of your body sensations and how they change as a way of responding to stress. The technique is considered as a simple way to activate the fight-or-flight hormone[2]. Begin the exercise by positioning yourself in a comfortable relaxing state then observe how your body feels.

Continue by working your way all through the body. For example, you can start by saying the phrase “my right arm is warm and light”, repeat the words several times while imagining that what you are saying is true of that right arm. You should then switch to your other arm and continue to work your body in that process and pay attention to where you feel more tension. You can also introduce other phrases which will help you to relax your body like “my breathing is slow and stable” or even “my mind is relaxed and at peace”

Visualizationvisualization

It is another technique that physiotherapists use to help their patients relax and in that case lower blood pressure levels. I’m sure you are familiar with that feeling which comes when you close your eyes then imagine to be somewhere you love like a beautiful beach on a sunny day. Even if you are having a miserable day, you just feel some relaxation flowing through your body.

It is visualization, but for you to do the exercise correctly, try and have a thorough imagination as possible. It means that you should not just visualize but regarding the other four senses as well which include touching, hearing, tasting and smelling. Whichever your ideal place that brings you calm be it a busy street or a mountain in the snow, focus on imagining that particular location [3]. By doing that, it will help you to relax and lower your blood pressure.

You will realize that most of the above techniques require a calm and quiet environment, but eventually, with time you can be able to turn on your relaxation response even where there is chaos. Your overall goal should be to lower the blood pressure and improving your overall health. The above relaxation techniques will do more than just that to you. It will result in a better quality of life over time. Make sure that you practice them regularly in order to increase their efficacy.

References

  1. http://www.health.harvard.edu/blog/stress-raising-your-blood-pressure-take-a-deep-breath-201602159168
  2. https://bebrainfit.com/autogenic-training/
  3. http://abcnews.go.com/WN/secret-lowering-blood-pressure-breathing-exercises/story?id=11656769