Lower Blood Pressure the Easy Way: Just Relax
- Dmitri Konash
- 13 minutes ago
- 3 min read
Science backs it up — from slow breathing to tai chi, relaxation works to reduce high blood pressure.
Do you need another reason to take a break, chill out, and breathe a little slower? Well, now you have one — and it’s backed by science. According to a major new analysis published in BMJ Medicine in April 2025 [1], a variety of relaxation techniques can significantly lower blood pressure in the short term.
Yep, you read that right: when you relax, your blood pressure listens.
Let’s unpack what the scientists found — and why your couch, some deep breaths, and your favorite mellow playlist might just be the wellness tools you’ve been overlooking.
What’s the Scoop on the New Research?
The study, led by researchers from the Universities of Bristol and Exeter and funded by the UK’s National Institute for Health and Care Research (NIHR), reviewed a whopping 182 studies. This wasn’t some tiny corner-of-the-internet wellness blog post. We’re talking hard data, big sample sizes, and fancy statistics — the kind with network meta-analyses and footnotes.
Their findings? Across these studies, multiple relaxation methods were shown to lower both systolic and diastolic blood pressure — at least over a three-month period. And these weren’t minor improvements. We’re talking real, measurable reductions.
The Magic of Relaxation Techniques
Here’s what some of the most effective techniques showed in terms of reducing systolic blood pressure (that’s the top number in a BP reading — the one everyone frowns at):
🧘 Slow breathing: ↓ 6.65 mm Hg
🧠 Meditation: ↓ 7.71 mm Hg
🌀 Meditative movement (e.g. tai chi, yoga): ↓ 9.58 mm Hg
🎵 Listening to music: ↓ 6.61 mm Hg
💪 Progressive muscle relaxation: ↓ 7.46 mm Hg
🗣️ Psychotherapy: ↓ 9.83 mm Hg
🧺 Combination techniques: ↓ 6.78 mm Hg
Pretty impressive, right? These numbers rival — and sometimes beat — the kind of results you get from prescription meds, at least in the short term. And they come with fewer side effects (unless you count accidentally falling asleep during a guided meditation).
Why Does This Matter?
High blood pressure (a.k.a. hypertension) is a big deal — and we’re not just being dramatic. It’s a leading cause of heart disease, stroke, kidney problems, and, frankly, a lot of unnecessary stress (which ironically makes it worse).
The trouble? Many people struggle to stick with their prescribed medications. Whether it’s the side effects or just plain forgetting, compliance is often poor. That’s why there's growing interest in natural, side-effect-free methods that help people relax to lower blood pressure — and potentially avoid or reduce reliance on meds.
Dr. Rachel Johnson, one of the lead researchers, summed it up nicely: “Many people with high blood pressure are interested in using approaches that do not include medication.” Sounds reasonable — and now, also scientifically supported.
Your Action Plan: Relax Like You Mean It
So, what can you do today to start seeing benefits?
Simple. Take time each day to explore some of these relaxation methods:
Breathe slowly. Follow popular breathing patterns
Try a short meditation (don’t worry if your mind wanders — it’s still working).
Stretch it out with some gentle yoga.
Put on some calming tunes and just… be.
Tense and relax your muscles one group at a time (you’ll be surprised how calming it feels).
Or talk to someone. Sometimes unloading your worries does wonders for your blood pressure.
In short: relax to lower blood pressure — it’s not just a slogan; it’s a prescription you’ll actually enjoy following.
Where BreathNow Comes In
At BreathNow, we saw this coming years ago (call us relaxation hipsters). That’s why we created the BreathNow app, which includes many of the techniques mentioned in this research — and then some. We’ve bundled everything from slow breathing to calming music, offline-friendly meditations, and even gentle workouts for long-term benefits.
And for those who want to go beyond relaxation, we also include aerobic and isometric exercises — they take more effort but help keep your blood pressure in check for the long haul.
Want to test it out? In just a few minutes on our website, you can see how slow breathing helps lower blood pressure — in real time. Or download the free version of our Breathnow app to start your relaxation journey today. It’s offline-capable, fuss-free, and just might make you smile (also good for blood pressure).
Let us know how the techniques worked for you — we’d love to hear your story. Because sometimes, the best medicine really is just… less stress.
References:
