How To Cure High Blood Pressure In 3 Minutes?

It can be terrifying if you ever spot a high blood pressure reading, but in the moment, there are fast ways to lower the pressure. You can help your body reduce its stress reaction and lower blood pressure in only a few minutes.

These techniques deep breathing, mild stretching, a cold splash of water, and even a small amount of acupressure, activate your body’s natural relaxation reaction. Consider them a quick-acting “calm down switch” for both your body and mind.

 Always follow your doctor’s instructions, take any prescribed drugs, and adopt a healthy lifestyle modification (such as diet and exercise) for permanent management.

Seek medical assistance immediately if your High blood pressure is dangerously high or you have chest discomfort or an intense headache.

Breathe Slowly To Quiet Your Nerves

Slow and deep breathing is among the fastest ways to reduce blood pressure and calm a racing heart. Your vagus nerve—the primary nerve of the “restandigest” system, is activated when you breathe fully.

That signals your body it’s safe and aids blood vessel relaxation. Actually, only a few minutes of slow, deep breathing can reduce your systolic high blood pressure (the top number) by around 5–10 points.

It works here. When you slow each exhale, your nervous system automatically causes a relaxation reflex—your heart rate drops slightly. Your blood vessels also expand to even out the blood flow.

for a basic deep breathing workout:

• Relax yourself: Stand or sit upright but loosely. Back and down roll your shoulders and allow your stomach to relax (don’t suck it in).
• breathe deeply now: Feel your stomach swell as you inhale through your nose for a four-second slow count.
• Hold it: Gently hold that breath for around seven seconds; this pause helps to cause greater relaxation.
• Exhale extremely slowly: For eight seconds, as though you are fogging a mirror, exhale through your mouth. Make your exhale longer than your inhale.
• Recite three to five times: Imagine yourself blowing away your tension as you breathe out.

Watch your heart rate reduce as you exhale gradually. Your high blood pressure drops somewhat with every exhalation. As “feel-good” hormones (endorphins) are produced and stress hormones like adrenaline decline, you may also feel calmness spreading throughout your body. This basic 2-minute breathing exercise can provide instant real improvement.

Loosen Your Muscles, Free Tension

Stress usually causes you to stiffen tight jaw, shoulders to shrug, clenched fists, and that physical tension keeps the “fight or flight” hormones high.

The quickest method to stop this is to gradually unwind your muscles. Tensing a muscle group for a few seconds, then abruptly relaxing it, sends signals to your brain that it is alright to unwind.

Your high blood pressure and heart rate can drop in only a minute or so. According to Mayo Clinic, such relaxation techniques slow your heart rate and reduce blood pressure.

Try this mini muscle reset in less than a minute:

• Raise your shoulders: Breathe in as you strain your shoulders toward your ears. Hold for five seconds, then release your shoulders all the way down in one smooth release. Watch any tension evaporate.
• Open and close your hands: For five seconds, tighten both hands into fists; then, open your hands wide, spread your fingers, and unwind. Observe the pressure coming from your arms.
• Tighten your face: Five seconds of screwing up your facial muscles, squeezing your eyes shut, wrinkling your nose, compressing your lips, then fully relaxing your face and smoothing out all expression. This aids in relaxing neck and facial tension.

Acupressure: Press the Right Points

Another quick trick is acupressure, a strong massage on particular parts of your body that helps unlock tension. Pressing certain areas activates neuronal pathways that release endorphins and relax blood vessels, hence explaining its effectiveness.

For instance, a study in patients with high blood pressure discovered that pressing one spot on the foot (known as “Liver 3” or Taichong) greatly reduced blood pressure within minutes. In that study, systolic pressure fell by around 15 to 20 points only in the first half hour.

Splash Your Face with Cold Water

One amazing trick is cold water on your face. Though it seems easy, it taps into the body’s diving reflex, an impulse slowing your heart to shield you underwater.

Your heart rate can drop nearly immediately if your face grows cold and you hold your breath even for a few seconds. Grab an ice pack or rapidly fill a sink or a bowl with very cold water.

Suck a long breath and hold. Lean forward and splash cold water on your face, or gently apply an ice pack or a frigid, moist towel to your temples and eyes. If you like, let a little run over your neck too.

Hold your breath for roughly 10–15 seconds; the longer you can hold, up to 20 seconds, the stronger the impact.

Then Breathe Gently and Exhale Slowly

This little dip causes a reflex via the vagus nerve that drastically lowers your heart rate. Right away, blood pressure usually drops when the heart slows. Many claim to immediately relax.

Just be cautious: before using breath-holding techniques, consult your doctor first if you have a heart condition. Most individuals will find some of the same calming cues from even sprinkling chilly water while breathing normally.

Sit Upright And Relax Your Body

Your stress level and sense of relaxation are determined by your posture. Should you be hunched or slouched, it might really compress your heart and lungs somewhat, therefore increasing strain and pressure.

Sitting or standing up straight for a while can enable your body to breathe more easily and signal that it is safe to unwind.

Quick position reset:

• Stand or sit upright: Imagine a string drawing the top of your head toward the ceiling; straighten your spine lightly.
• Drop your shoulders back: Let them vanish from your ears.
• Get your head in alignment: Your neck should feel straight; your ears should be over your shoulders rather than leaning forward.
• Set your feet on the ground: If you’re seated, flatten both feet on the floor. If standing, spread weight equally between both feet.
• Breathe deliberately: Take one deep, full breath in with this better posture; you should sense your chest and stomach expand with more room.

Bottom Line

Each of these actions just takes a few minutes and can help you to get instant comfort. Doing them calmly and purposefully activates your body’s inherent relaxation systems. 

Give yourself approximately three minutes, and you could find your blood pressure decreasing. Although it won’t address the fundamental issue in the long run, it certainly can help you feel better right now.