Experts at Eating Well have shared their recommendations on what you can do right after waking up to lower your blood pressure and protect your heart.
Wake up with slow breathing Before you open your eyes or get out of bed, you can prepare your nervous system for relaxation, which will help lower your blood pressure in the process. To achieve this, start your day with a few minutes of slow, deep breathing.
Regular deep breathing exercises help reduce the activity of the sympathetic nervous system, known as the "fight or flight" response, which plays a role in many cases of hypertension. They also improve baroreflex sensitivity, or your body's ability to detect and respond to changes in blood pressure, which is often impaired in people with high blood pressure.
A review of clinical studies from 2023 showed that regularly practicing slow, deep breathing with fewer than 10 breaths per minute can help lower both systolic and diastolic blood pressure in people with hypertension.
Waiting until you're thirsty before drinking water is not the best strategy when trying to lower blood pressure. While your body's circadian rhythm naturally causes blood pressure to be higher in the morning, low hydration can make things worse.
Instead of heading straight for coffee, keep a glass of water by your bed and sip it while going through your morning routine.
It can be hard to get out of bed and put on workout clothes, but even light movement or a morning yoga session can help lower blood pressure. Activity can help your blood vessels dilate, effectively reducing blood pressure. Regular practice of yoga, postures, breathing, and meditation can lead to a reduction in pressure.
While incorporating morning yoga into your routine may provide the greatest benefit, even a single session can help. In one small study, participants who completed one 30-minute yoga session experienced a greater reduction in resting heart rate and blood pressure compared to those in the control group, who quietly read for the same amount of time.
Additionally, it is recommended to limit salt and processed food intake, while choosing fresh foods and spices instead of salt further contributes to health. Increasing potassium intake (from foods like bananas, vegetables, and fish) can have a strong protective effect as it helps regulate pressure and mitigates the impact of salt.
It is also important to maintain a regular sleep schedule, as irregular sleep increases the risk of hypertension. Regularly monitoring your blood pressure and recording the results can help you better understand your condition and stay on the right track toward health.