Ways To Lower Blood Pressure Quickly At Home In 10 Minutes

This post was most recently updated on July 25th, 2023


If you often experience severe headaches, fatigue, an irregular heartbeat, or chest tightness, you’re at high risk for hypertension or high blood pressure. Fortunately, there are several quick ways to lower blood pressure quickly, which relaxes blood vessels and muscles, thereby helping you control your blood pressure. under control.

High blood pressure can be a result of stress, lack of sleep, obesity, or other underlying illness, and sometimes even healthy people suffer.

Let’s learn about the eight ways to lower blood pressure instantly at home without taking any medicine.

Ways to lower your blood pressure quickly at home within ten minutes

Soak your feet in hot water

Soaking feet in water to lower blood pressure

In case if you want to know about how to lower blood pressure quickly then soaking feet in hot water needs to be the first priority for people suffering from high blood pressure.

Soaking your feet in hot water (the hotter the better, but be careful not to get too hot to avoid burns) can help keep your head and neck cooler than your feet, and help prevent blood from flowing to your brain.

Soaking your feet in hot water can be challenging at first, but be careful not to get too hot to avoid burns) can help keep your head and neck cooler than your feet, and help prevent blood from flowing to your brain. After soaking feet in hot water, the blood in the feet will start to get hot making the arteries and veins wider. Then it starts to move towards the upside part of the body and reaches the brain resulting to maintain the temperature of blood in the brain.

Why soak feet in hot water to lower blood pressure quickly?

The normal person’s blood pressure is 120/80 mmHg. When being suffered from high blood pressure, the systolic and diastolic blood pressure will start to rise and move around the body very fast. To maintain this pressure, we need to increase a little bit temperature of blood from other parts of the body.

This will help arteries and veins to get wider than before and blood from the brain will move towards the foot, and your blood pressure will gradually return to normal. Besides, it also helps to get rid of strokes.


  • Fill a bucket or basin with hot water.
  • Take a chair.
  • Sit and soak your feet for 10-15 minutes maintaining the temperature of the water and good posture.


  • Make sure the water is not too hot to avoid scalding.
  • Have a good posture in the chair while sitting.

Relax in savasana posture

Relaxing in savasana posture

Savasana (aka corpse pose) is a modified yoga pose that can help to reduce the heartbeat rate and reduce blood pressure significantly. This method doesn’t require you to do too much.

Just lie on your back, close your eyes and try to relax each muscle on your body. Resting in this position for about 10-15 minutes will help you feel better. Besides reducing your blood pressure, the Savasana posture will also help balance your nervous system. This yoga is regarded as one of the best ways to lower blood pressure quickly.

Drinking a glass of water can lower your blood pressure quickly

Drinking water to reduce BP

In some cases, dehydration can cause high blood pressure. When you’re dehydrated, the amount of blood in your body decreases, but in contrast, the peripheral resistance increases.

To avoid this, whenever you start feeling the symptoms of high blood pressure, try to drink 1 or 2 glasses of water. This will help you restore full blood in the body and lower your blood pressure fast.

Listen to classical music

Listening to soothing music like classical or chamber music is one of the best ways to lower blood pressure quickly. Especially if you combine listening to music with breathing exercises or meditation, this effect will be increased even more. Through research, the scientists found that these types of music create a calming effect on the body and help to reduce the stress hormone cortisol.

Researchers believe that the types of music that can help lower blood pressure quickly often have a volume or rhythm that doesn’t change much has no lyrics, and has regular, repetitive sections.

Breathe in a bee style

Breathing in a bee style to lower blood pressure

Bhramari pranayama breathing, also known as hissing breath, will help you relax instantly, get rid of the headaches and migraines associated with high blood pressure.

Bee-style breathing is also quite simple; you can follow the steps below:

  • Sit on the floor in a comfortable position, keeping your back straight.
  • Touch your index finger to the ear (both ears).
  • Take a deep breath.
  • Try to push hard on your ears and breathe hard to hear the sound of a bee calling.
  • Repeat this exercise 7-10 times.

Practice breathing in your left nose

Breathing deeply through your left nose will relax blood vessels and reduce stress hormones, thereby helping you control your blood pressure. This is considered as an effective way to lower blood pressure quickly at home.


  • Sit on the floor or in a chair in a comfortable, straight back position.
  • Place your left hand on your stomach.
  • Cover your right nostril with your right thumb.
  • Take a deep breath with your left nose, hold for a few seconds, then exhale.
  • Breathe slowly and deeply with your left nose for 3-5 minutes.

Reflexology maintenance 

Vented accupunture points

Vented acupuncture points (also called GB 20 acupuncture points) are one of the most effective acupuncture points for treating high blood pressure. This point is located behind the ears, right in the indentation between the neck and the base of the skull. Gently massage and then slowly press both ends together with your thumb for 1-2 minutes; you will get relief from the headache and feel much better.

Ear and neck massage 

Procedure of massaging ear and neck

There are three positions on the head and neck that can help lower your blood pressure in just a few minutes.

  • Find the first position just below your earlobe and draw a line extending from this point to the middle of the neck; this is the second position. Use your fingers to massage your neck along this line gently. Repeat this pose ten times on each side of your neck.
  • The third position is on your face. From the earlobe, pull your finger forward about 0.5cm, you will find this position. Massage gently in a circular motion on both sides of your face for about 1 minute.

Massaging these areas helps to relieve muscle tension in the neck and helps regulate blood flow to the brain.

These are the eight ways to lower blood pressure quickly at home in just a few minutes. However, do not let the symptoms of high blood pressure make you tired and uncomfortable before starting treatment, try to control your blood pressure at a stable level to help your life and health. Try a simple method that can help you control your blood pressure easily.

How to maintain stable blood pressure

Besides the above ways to lower blood pressure quickly at home, maintaining blood pressure at a stable level is also very important. Hand contraction exercises or hand stretching exercises will help you improve the elasticity of your blood vessels and help them work better. This exercise is very easy to do, you just need to hold a tennis ball or other object for about 12–15 minutes at a time, 3 times a week. After a month, your blood pressure can drop by up to 10%.

Diet also greatly affects blood pressure. Eating foods that are too salty or contain too much salt can cause your blood pressure to rise. In addition, beverages containing alcohol and caffeine also significantly increase blood pressure. Green vegetables and fruits will help maintain your blood pressure.

Lifestyle also has a great influence on blood pressure. Smoking can also leave your blood pressure uncontrolled. Therefore, to maintain blood pressure at a stable level, you should adjust your diet as well as your lifestyle. And when you feel symptoms of high blood pressure, try applying the above ways to lower blood pressure to control blood pressure as soon as possible.

Considerations to be taken

If you are already a high blood pressure patient and taking a medication, then you should consider these below points.

Quit Smoking

Smoking creates a severe problem among all people, but for people having hypertension, it will even be worse. As smoke gets stored in respiratory organs including arteries and veins, it will create a problem to flow the blood.

This will result in the storage of blood in a fixed area, and the blood pressure will go up in that specific area. That’s why quitting to smoke would never be a bad choice to reduce and treat blood pressure naturally.

The above applies for cigarettes; however, as pointed out by CannabisSensei, there are studies that show decreases in blood pressure in older adults with hypertension after 3 months of medical marijuana use.

Quit Caffeine

Quitting caffeine is one of the needed to be tasks in today’s time as it plays a major role in blocking adenosine receptors that are most essential in dilating coronary arteries thus making the arteries widen.

Caffeine can be a kind of addiction for some people who need to work during the night shift, but this could create a serious problem as mentioned above. That’s why it’s better to choose the substitute to prevent unusual sleepy feeling.

You can give it a try green tea as a substitute as it is much healthier and can prevent blood pressure ultimately.

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Written by Dr. Ganga Sapkota
Updated on July 25, 2023

A graduated medical physician with years of experience in the medical field. Working as a full-time physician in Puspanjali Hospital, Chitwan, Nepal.

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