Doctor-Approved Method to Ditch Blood Pressure Meds

In a world where drug solutions dominate healthcare, it’s refreshing to discover that best remedies sometimes don’t involve a single pill.

A groundbreaking study shows simple relaxation techniques could be your secret weapon against one of America’s deadliest health conditions.

Best of all? It’s free, easy to start right away—and your results are bound to impress your doctor…

If you’ve been diagnosed with hypertension, you’re not alone. About 120 million American adults have high blood pressure (nearly half of all adults).

Roughly 60 to 70 percent of those folks—or approximately one in three American adults—are taking blood pressure medications.

Among seniors, the number is even higher, with over 70 percent of adults over 65 diagnosed with hypertension.

And high blood pressure is a leading cause of death worldwide.

You’re also in good company if you’re dealing with common side effects, including dizziness, headaches, insomnia, sexual issues, and weakness.

But now, a comprehensive review published in BMJ Medicine uncovered a drug-free solution that might help you reduce your dependence on these drugs—or even drop them altogether.

It turns out that  relaxation techniques can significantly lower high blood pressure.

The massive analysis of 182 studies compiled some of the strongest evidence yet for this drug-free approach to managing hypertension.

According to the research, consistent practice of relaxation techniques led to an average reduction of 6.65 mm Hg in systolic blood pressure (the upper number). That’s a meaningful drop that could translate to significant health benefits for millions.

So now what? Well, don’t dump your meds just yet. First, get started with some easy-to-do relaxation techniques:

  • Mindfulness Meditation: Find a quiet space, sit comfortably, clear your mind, and focus on your breathing. When thoughts arise, acknowledge them without judgment and return to concentrating on your breathing. Start with five to 10 minutes daily.
  • Progressive Muscle Relaxation: Systematically tense and then release each muscle group in your body, moving from your toes to your head. This helps identify and release hidden tension.
  • Deep Breathing: Inhale slowly through your nose for a count of four, hold for two, then exhale through your mouth for a count of six. Repeat for five minutes daily.
  • Yoga: Gentle poses combined with mindful breathing can significantly lower stress hormones and blood pressure. As little as 15-20 minutes daily can make a difference. Look for free beginner videos on YouTube or find a local class.
  • Tai Chi: This gentle martial art combines flowing movements, deep breathing, and mental focus, creating a moving meditation that’s particularly beneficial for older adults. Look for instructional videos online or consider joining a local group.
  • Biofeedback: This technique uses devices to make you aware of physical functions, such as heart rate and muscle tension, providing you with tools to control them. Research qualified practitioners online.
  • Prayer: Research indicates that regular spiritual practice can lower blood pressure and foster a sense of peace and connection.

The key to success with any of these techniques is consistency. Practicing them daily for five to 20 minutes is more effective than doing them for an hour once a week.

For even better results, combine relaxation techniques with other natural blood pressure support such as:

  • Following the DASH diet rich in fruits, vegetables, whole grains, and low-fat dairy
  • Limiting sodium to less than 2,300 mg daily
  • Maintaining a healthy weight
  • Reducing alcohol consumption
  • Getting adequate sleep (seven to eight hours nightly)
  • Supplementing with magnesium, potassium, and CoQ10 (consult your doctor first)
  • Adding garlic, dark chocolate, and hibiscus tea to your diet

While relaxation techniques shouldn’t replace medical treatment for severe hypertension, this research suggests they could be a powerful complementary approach. However, for those with mild hypertension, they may be an effective first-line strategy.

Remember to consult with your doctor before adjusting your medications.

P.S. This unlikely duo naturally SLASHES high blood pressure. (Oh, and it’s also delicious!)

Source:

Katie E Webster, Monika Halicka, Russell J Bowater, Thomas Parkhouse, Effectiveness of stress management and relaxation interventions for management of hypertension and prehypertension: systematic review and network meta-analysis, BMJ Medicine, DOI:10.1136/bmjmed-2024-001098

Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More Free Articles

Four Carbs that Could Add YEARS to Your Life

You’ve likely been avoiding carbs like the plague. Health gurus, fitness influencers, and diet books have convinced you that carbs are the enemy—that they spike your blood sugar, pack on pounds, and fast-track you to diabetes. So you’ve eliminated bread, sworn off pasta, and feel guilty just touching a piece of fruit. But what if...

Read This

Upgrade from Bananas and Apples to These Powerhouse Fruits

I’m often asked which fruits are the best. So, let’s talk about it. I’ll cut right to the chase: berries win this contest hands down. If you’re limiting your options to apples and bananas, you’re missing out on a universe of superior antioxidant power. Those everyday fruits are like bringing a knife to a gunfight...

Read This

The REAL Reason Americans are Getting “Fatter”

You’ve heard it a thousand times: “Americans are getting fatter because we’re lazy.” We sit at desks all day. We binge-watch Netflix instead of hitting the gym. We’ve traded physical labor for sedentary lifestyles. It’s a tidy explanation for why obesity has skyrocketed in developed countries. There’s just one problem—it’s completely wrong… A groundbreaking Duke...

Read This

Mailbag: Room Won't Stop Spinning? Do THIS First

“I’m dealing with vertigo issues, lightheadedness, and dizziness. As recently as this last Saturday I had multiple occurrences throughout the day. Is there anything I can do for this?  I’m 69 and in good health. I work out 4 to 5 times a week.” —Spinning Hi Spinning, When patients approach me with similar complaints, I...

Read This

Hidden Number Secretly Sabotages Male Performance

Guys (and gals that love them), we should talk. You know how we’ve always been told that bedroom troubles are just part of getting older—that we just need to live with them? Well, it turns out that’s not true. Scientists recently wrapped up a six-year study that followed over 100 healthy men, and the findings...

Read This

Shocking Study Links Kids' Snacks to Dangerous Early Puberty

Kids are growing up in a world vastly different from the one we knew. Back in our day, if a child wanted something sweet, it was a piece of candy or a homemade cookie. Today’s kids are surrounded by products filled with artificial sweeteners that didn’t even exist when we were raising our own children....

Read This

Outdated Vitamin Guidelines Put Your Brain at Risk

If you’re like most people, you probably don’t think twice about vitamin B12—until your doctor mentions it during a routine blood test. But new research published in the Annals of Neurology suggests we need to pay closer attention to this crucial nutrient—especially as we age. Turns out, current guidelines for this essential nutrient might be...

Read This

The TRUTH About Supplement "Liver Dangers" REVEALED

There’s been a lot of buzz lately about liver damage from supplements—so, let’s talk about it. Reports of supplement-induced liver injuries have some folks wondering, “Could my natural remedy actually be harming me?” But before you toss all your supplements in the trash, let’s separate fact from fear—and talk about how to use supplements safely....

Read This

The 10,000 Steps LIE That's Ruining Your Health

I’ll be honest—I’m a little sick of the 10,000-steps theory. You know, the one that insists you need to take at least that many steps daily to stay healthy? You won’t believe where that claim originally came from. The 10,000-steps theory wasn’t handed down from the fitness gods on stone tablets. It originated from a...

Read This

“Brain Games” Failed You? Try THIS For Better Memory Instead

You know all those brain-training apps, supplements, and “miracle” memory-boosters that promise to keep your brain sharp as you age? Here’s the truth… There IS evidence they support brain health—and that’s why I’ll be the first to recommend them. But they aren’t the most powerful brain-boosting tool available to you. Another surprising solution has earned...

Read This