Having high blood pressure should not be taken lightly, as over time it can lead to severe heart issues – including heart attacks and strokes. An undetected hypertension can also prove to be fatal, and so, to prevent it, US-based Dr. Sanjay Bhojraj, an Interventional Cardiologist and a Certified Practitioner of The Institute for Functional Medicine, has come up with the “fastest way to lower blood pressure naturally.” According to Dr. Bhojraj, who has more than two decades of experience in heart health, it takes less than two minutes a day to lower blood pressure.

According to Dr. Bhojraj, when his blood pressure spikes during the day, he stops drinking caffeine, trying to normalise the levels by controlling his breathing. As for how to lower your BP through breathing, the cardiologist explained:

Breathing technique as prescribed by Dr. Bhojraj, also known as slow, controlled deep breathing or paced breathing, immediately activates your parasympathetic nervous system - the “rest and digest” mode that counters stress.

While it sounds extremely simple, studies – including the ones by the American Heart Association- show that slow breathing at about 5 to 6 breaths every minute can temporarily lower systolic blood pressure by several points. Some studies have even found reductions of 5 to 10 mmHg with consistent practice.

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When your body gets stressed, it begins to release adrenaline and cortisol – stress hormones which make your heart beat faster. Thereafter, your blood vessels begin to constrict and your blood pressure rises. However, slow breathing reverses that and:

Paced breathing immediately activates your parasympathetic nervous system

According to experts, even though breathing works quickly, long-term control requires daily habits. Cardiologists consistently recommend doing:

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