Naturally lower your blood pressure—in just 10 minutes a day!

High blood pressure, or hypertension, is one of the most common health conditions afflicting Americans. Approximately 75 million American adults—that’s about one in three—suffer from it.

High blood pressure (BP) is also a major underlying cause for heart disease and stroke—two of the leading causes of death in the U.S. In fact, in 2017, high BP was the primary or contributing cause of death of nearly 420,000 people throughout the country. That’s almost 1,300 deaths per day.

Of course, Big Pharma has cashed in on this common health problem by aggressively pushing blood pressure-lowering drugs.

But I’m here to tell you that you can lower your BP naturally… and with hardly any effort at all! I’ll tell you how in just a minute.

But first, I want to talk about the risk factors and symptoms associated with high BP.

Risk factors for high blood pressure

Below are some of the factors that can increase your risk:

  • Age and gender: High BP is more common in men up until age 64. And at age 65 and older, women are more likely to develop the disease.

  • Family history: High BP tends to run in families. Your risk is twice as high if one or more of your immediate family members (parents, siblings) has high BP before the age of 60.

  • Race: High BP tends to be more prevalent and severe in African-Americans than any other racial background.

  • Sedentary lifestyle: People who are inactive tend to have higher heart rates. And the higher your heart rate, the harder it works.
  • Tobacco use: Smoking or chewing tobacco temporarily raises your blood pressure for a short amount of time. However, the chemicals can damage the lining of your artery walls for the long-term.

  • Weight: The more you weigh, the more blood you need to supply oxygen and nutrients to your tissues. This puts an increased strain on your heart and circulatory system.

  • Diet: A diet too high in sodium and saturated fat and too low in potassium, magnesium, and fiber can increase your risk.

Symptoms of high blood pressure

As for physical symptoms, you might have high blood pressure if you experience:

  • Blood in the urine
  • Chest pain
  • Difficulty breathing
  • Fatigue or confusion
  • Irregular heartbeat
  • Pounding in your chest, neck, or ears
  • Severe headaches
  • Swollen abdomen
  • Vision problems

If you’re experiencing any of these serious symptoms, see your doctor right away. Untreated hypertension can lead to potentially fatal or damaging issues like heart disease, kidney failure, stroke, or vision issues.

The all-natural, pill-free technique to lower BP

I know the risk factors and warning signs are a little scary. But if you’re currently managing a high BP diagnosis, don’t panic—there’s good news for you yet…

Over two decades of research have demonstrated the effects of specialized rhythmic breathing exercises and their ability to effectively slash BP numbers.

In one 2015 study published in the International Journal of Yoga, researchers studied the benefits of a five-minute intervention called 2:1 breathing. (I’ll teach you exactly how to do this in just a moment.)

Researchers found this simple technique to be remarkably effective in reducing patients’ BP levels. The researchers were also impressed at how it lowered BP almost immediately. And after several weeks of consistent practice, many patients experienced long-lasting positive effects.

In a 2013 study published in the Indian Journal of Physiology and Pharmacology, researchers also studied the effects of the 2:1 breathing on BP levels.

Thirty hypertensive patients, between 20 and 50 years old, performed this technique for five to seven minutes, twice a day, for three months. Researchers were stunned by the results.

After 12 weeks of using the 2:1 technique, the participants significantly reduced their resting heart rates, respiratory rates, and systolic and diastolic blood pressure levels. As a result, researchers concluded that this breathing technique in an effective way to manage hypertension.

The “2:1 technique” for lower blood pressure

The 2:1 breathing technique is so effective because it activates the parasympathetic part of your autonomic nervous system—the part that controls your body’s calming “rest and digest” functions that help your body to relax.

Here’s how to perform the 2:1 breathing technique: 

  1. Begin by finding a quiet place where you can get comfortable. You may either sit or lie down.

  2. Take a moment to close your eyes and note how you feel mentally, emotionally, and physically.

  3. Start a timer for five minutes.

  4. Begin by taking a deep breath inward for a count of four seconds.

  5. Then slowly exhale for a count of eight seconds

  6. Repeat this sequence for as long as feels comfortable for you.

  7. When you are finished, notice how you feel. You should feel much more calm and relaxed.

Most people end up with about six breaths per minute.

If the exercise feels too challenging, reduce your inhaling duration to three seconds and exhale for six. Or even inhaling for two seconds and exhaling for four. Always listen to your body and start out with whichever duration feels best. The main objective is to exhale for twice as long as you inhale.

Ideally, you want to work your way up to performing 2:1 breathing for five to seven minutes, twice a day.

Making each breath count

To think that a simple breathing exercise can potentially keep your blood pressure in check, slash your risk of developing a deadly disease, and add healthy years to your life is pretty remarkable. There’s so little to lose and so much to gain from one quick, easy change.

And if you haven’t had your blood pressure checked recently, put it at the top of your priority list—it could save your life!

You can even get your BP levels checked without scheduling a doctor’s appointment. These days, you can find self-operated machines in most malls, pharmacies, and grocery stores. Plus there are as at-home monitoring kits available.

The bottom line? There’s no excuse not to know your numbers. And now, there’s no excuse not to do something about it. You owe it to yourself and the people who care about you most.

P.S. – For more all-natural techniques for a healthier heart, check out my Whole Body Sound Healing System. (I recommend Exercise 7!)


Adhana, R., Gupta, R., Dvivedii, J., and Ahmad S., (2013). The influence of the 2:1 yogic breathing technique on essential hypertension. Indian Journal of Physiology and Pharmacology. 57(1): pp. 38 – 44. Retrieved from:

Facts About Hypertension. Centers for Disease Control and Prevention. Retrieved from:

Get Your Blood Pressure Checked. (2020). Retrieved from:

Modesti, P. et al. (2010). Psychological predictors of the antihypertensive effects of music-guided slow breathing. Journal of Hypertension. 28(50: pp. 1097 – 1103. Retrieved from:

Symptoms of High Blood Pressure. Retrieved from:

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About the author

Jim Donovan M.Ed., is a professional musician and educator. He's an Assistant Professor at Saint Francis University where he teaches music and how the power of sound can help you experience a healthier life.