Experts shared their recommendations with Eating Well 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 prime 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 sympathetic nervous system activity, known as the “fight or flight” response, which plays a role in many cases of hypertension. They also improve baroreflex sensitivity, your body’s ability to detect and respond to changes in blood pressure, which is often impaired in people with high blood pressure.
A 2023 review of clinical studies showed that regular practice of slow, deep breathing at less than 10 breaths per minute can help lower both systolic and diastolic blood pressure in people with hypertension.
Hydrate first.
Waiting until you're thirsty before you start drinking water isn't the best strategy when trying to lower your blood pressure. While your body's circadian rhythm naturally causes your blood pressure to be higher first thing in the morning, low hydration can make things worse.
Instead of immediately reaching for coffee, keep a glass of water next to your bed and sip it while you go about your morning routine.
Move slowly.
It can be hard to get out of bed and put on your gym clothes, but even a light walk or a morning yoga session can help lower your blood pressure. Being active can help your blood vessels dilate, effectively lowering your blood pressure. Regular practice of yoga, postures, breathing, and meditation can help lower your blood pressure.
While incorporating morning yoga into your routine may provide the greatest benefits, even a single session can help. In one small study, subjects who did a single 30-minute yoga session experienced greater reductions in resting heart rate and blood pressure than those in a control group who read silently for the same amount of time.
In addition, it is recommended to limit salt and processed food intake, while choosing fresh foods and spices instead of salt further contributes to health. Increased potassium intake (from foods such as bananas, vegetables and fish) can have a strong protective effect because it helps regulate blood pressure and mitigates the effects 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 your results can help you better understand your condition and stay on track for good health.
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