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. 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. 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.