Doctor-Approved Method to Ditch Blood Pressure Meds

By Dr. Scott Olson, ND Posted June 30, 2025

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

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.

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