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Relaxation Techniques to Lower Blood Pressure

High blood pressure is a condition that can cause serious health problems, including heart disease, if left untreated. Stress, anxiety and being overweight are some causes of high blood pressure. Your physician may prescribe medication to lower your blood pressure. However, relaxation techniques may help lower your blood pressure naturally. Ask your doctor if the relaxation approach is appropriate for you.

  1. Autogenic Relaxation

    • Using this relaxation technique involves visual imagery, body awareness and breath control. Sit or lie down in a quiet place. Close your eyes and visualize a peaceful place. Let your mind continue to drift to that peaceful place while you focus on controlled, relaxed breathing. Controlled breathing will slow your heart rate. Begin relaxing your muscles one at a time, beginning with your feet and working up your body. Continue this relaxation until you feel that every muscle is relaxed and your heart rate is slower. Try practicing autogenic relaxation at least once a week for 30 minutes.

    Passive Muscle Relaxation

    • Think about relaxing your muscles. That will send a signal to the brain, which in turn sends a signal to your muscles, telling them to relax. Passive muscle relaxation can be performed any time in a quiet place where you can focus. Close your eyes and envision your muscles relaxing. Breathe in and out consciously, taking controlled breaths. Your muscles will continue to relax the more you imagine them in a relaxed state. For more information on relaxation techniques, read Dr. Herbert Benson's book The Relaxation Response.

    Massage

    • Massage is a relaxation technique that involves massaging the muscles using oils, hot rocks or aromatherapy, or a combination. Massage is a helpful physiologically as well as psychologically. Schedule a massage two to three times a month for 30 minutes to an hour. Massage helps lower stress hormones like cortisol and helps with anxiety, which in turn lowers blood pressure.

    Yoga

    • Yoga is an ancient Indian technique that focuses on different posture positions for flexibility and relaxed breathing. Performing different posture techniques such as shoulder stretches, cat pose and half spinal twist will lower sympathetic nervous system arousal, blood pressure and the stress hormone cortisol. Find a yoga class and join, attending at least twice a week for 30 minutes.

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