How I Got Rid of Hypertension in One Year. Forever.
- Dmitri Konash
- Dec 24, 2025
- 4 min read
And how you could too — naturally, without medication
The final days of the year invite reflection. For me, one of the most meaningful turning points happened more than a decade ago: I fixed my blood pressure. Not temporarily. Not with a quick fix. But in a way that changed how I live, move, and feel every day.
It happened 11 years ago, and while I’ve shared the story in detail before, the lessons—and the unexpected benefits—are so powerful that I keep returning to them.
A Quiet Wake-Up Call
Twelve years ago, as I approached my 50th birthday, my life looked successful from the outside. I had a demanding, rewarding career and stayed reasonably active. Yet inside, I felt constantly tired, tense, and older than I should have felt.
A routine checkup revealed stage 1 hypertension.
My doctor outlined two options:
Start medication to manage the numbers, or
Commit to daily movement—about an hour of brisk walking or light jogging, every day.
Neither option felt dramatic. But one felt empowering.
Small Changes, Real Momentum
I chose movement. And something unexpected happened.
Within weeks, my resting heart rate dropped. My blood pressure readings improved. The afternoon energy crashes disappeared. I felt clearer, calmer, and more capable than I had in years.
Encouraged by this progress, I set myself a long-term goal—not to chase speed or performance, but to stay consistent. That journey eventually included structured endurance training and a personal challenge many months later. What mattered most, though, wasn’t the event itself—it was the daily habit that led there.
Around that time, my doctor confirmed what I already felt: my blood pressure was back in a healthy range.
What Science Has to Say
According to the American Heart Association [1], hypertension is shaped by both factors we can’t change (like genetics and age) and many we can: stress, physical inactivity, sleep quality, and how our nervous system responds to daily life.
In my case, genetics played a role. I ate reasonably well, wasn’t overweight, and stayed active. And yet, hypertension still showed up.
After exploring natural approaches, I focused on two strategies supported by strong evidence:
Nervous system regulation, primarily through slow breathing [2] and meditation [3]
Aerobic exercise, done consistently and sustainably
Research by Dr. Ben Levine and colleagues [4] later confirmed what I experienced personally: certain types of regular aerobic exercise don’t just lower blood pressure—they can meaningfully restore heart function associated with aging.
Why Habits Matter More Than Willpower
The biggest shift came when I stopped pushing harder and started training smarter.
At first, I believed effort was everything. But excessive intensity brought more stress and fatigue—exactly what high blood pressure thrives on. The breakthrough came when I learned to stay below my limits most of the time.
Easy walks, gentle runs, relaxed bike rides, calm breathing, good sleep, and proper recovery became the foundation. More challenging efforts were added sparingly, not obsessively.
This approach didn’t just improve my fitness—it restored balance.
Redefining Vitality
Vitality is often confused with visible fitness. But real vitality is quieter than that.
To me, vitality means resilience. Waking up with steady energy. Responding to stress without overreacting. Recovering—physically and mentally—after demanding days. It’s the sense that your body is working with you, not fighting against you.
Ironically, when I stopped chasing performance and focused on health, my physical capacity continued to improve naturally.
A Myth Worth Letting Go
One belief I strongly challenge is that high blood pressure is simply “part of getting older.” Genetics matter—but daily habits matter more than most people realize.
Lifestyle changes—especially calming the nervous system and building gentle aerobic fitness—can shift blood pressure in meaningful ways. Medication can be essential for some, but it’s not the only path.
Inspired by both science and lived experience, my team and I created BreathNow, an app designed to help people lower blood pressure and heart rate naturally through guided breathing, calming techniques, and accessible movement.
Main updates made in 2025 include:
New calming exercises and guided videos
The ability to create and share personalized breathing routines
An AI Coach that suggests calming and movement plans using Apple Health data
Looking Back — and Forward
My journey taught me something simple but profound: vitality doesn’t come from pushing harder. It comes from listening better and building habits you can sustain.
Today, at 61, more than a decade after making those first changes, I wake up with more energy than I had at 40. My blood pressure is stable. My body feels reliable again.
I wish you the same—steady energy, calm strength, and vitality—no matter what number ends up on your birthday cake in 2026.
What to Try This Week (5 Minutes at a Time)
🫁 Follow one guided breathing session in BreathNow . Just 5 minutes, twice a day. Slow breathing is one of the fastest ways to calm the nervous system.
🚶 Move at an easy paceTake a 20–30 minute walk and keep it comfortable—you should be able to talk while moving.
📊 Observe your numbersLog your blood pressure or resting heart rate in BreathNow to notice trends, not perfection.
Small, consistent actions—supported by gentle guidance—can start meaningful change within days.
Author is the founder of BreathNow, a science-based app focused on lowering blood pressure and stress using guided breathing and movement.
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