High blood pressure (hypertension) is a dangerous condition that impacts nearly half of adults in the United States according to the Centers for Disease Control and Prevention (CDC). In 2018, close to half a million deaths in the country had high blood pressure as a primary or contributing cause. Occurring when the force of blood pressing against artery walls is consistently too high, high blood pressure requires a long-term care approach. However, there are several ways to temporarily lower your blood pressure in just a matter of minutes—give these methods a try if you’d like to lower your blood pressure immediately:
Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.
These techniques can provide a quick fix, but it’s important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:
Losing excess weight
Quitting smoking
Reducing alcohol and caffeine intake
Prioritizing sleep
Avoiding stressful situations, if possible
Eating less sodium, sugar, refined carbohydrates and processed foods
Regularly engaging in low-impact exercise (about 30 minutes every day)
Taking medication to lower blood pressure
What Are the Symptoms of High Blood Pressure?
Perhaps you’re not sure if you have high blood pressure. If it has been a while since you’ve had your blood pressure taken, consider scheduling a wellness visit with your medical provider. In the meantime, here are some of the key signs of high blood pressure to watch out for:
Headaches
Nosebleeds
Dizziness
Skin flushing (redness)
Bloody urine
When to Call 911
High blood pressure may warrant emergency care. If your blood pressure is 180/120 or greater, or if you experience any of the following symptoms, call 911 immediately:
Sudden changes in vision
Chest pain
Shortness of breath
Trouble speaking
Sudden back pain
Numbness or weakness
Frequently Asked Questions
What is the quickest way to lower your blood pressure immediately?
What's the Fastest Way to Lower My Blood Pressure Safely?
There's no quick and safe way to lower blood pressure outside of a medical setting.
Lifestyle changes that incorporate exercise, diet, and stress-reducing techniques can naturally lower blood pressure over time.
How can I lower my BP in 5 minutes?
They found that training the breathing muscles for just 5 minutes a day can lower blood pressure and improve other indicators of vascular health just as well as (or even potentially more than) a session of aerobic exercise or taking medication.
Does anything lower blood pressure immediately?
It may not be possible for a person to lower their blood pressure immediately. However, by changing certain behavioral habits, they may be able to keep their blood pressure down and avoid blood pressure spikes. About 45% of adults in the United States have high blood pressure, also known as hypertension.
