Reducing Hypertension Through Relaxation
To control hypertension, it is important you follow your doctor's orders and make sure to take your medication every day if any is prescribed.
In addition to these things, there's something else you can do on your own that doesn't interfere with prescription drugs, is all natural and though it doesn't hurt to ask your doctor, it is looked upon favorably by the medical community.
What I am talking about is the blood pressure controlling effects of relaxation exercises.
Probably, you can do anything better in a relaxed state.
However, beyond that fact is the fact relaxation is good for your blood pressure.
The following is a step by step procedure that will get you into a relaxed state.
Following these steps everyday will help you achieve a calmness helpful when trying to control hypertension or anxiety.
Get Comfortable The first step is simply to get comfortable.
Laying down on a bed is one possibility, but any way you can get comfortable will do.
Perhaps you're very content to be in an easy chair or, it is even possible to become comfortable in a car seat.
This would be appropriate if you wanted to perform relaxation while on break from work.
Being comfortable is the foundation this exercise is built upon.
If you need to tense any muscle in the least to maintain your position, it will not work.
If you are afraid of falling off your seat, it also will not work.
Get comfortable mentally as well as physically.
Slow Down Your Breathing Relaxation can often be induced simply by changing the pace of your breathing pattern.
While nervous, we tend to take breaths that are rapid and shallow.
Conversely, while relaxing, we tend to breathe more deeply and slowly.
Therefore, step number two is to slow your breathing a bit and take nice long breaths.
Don't try to breathe in such a way you are completely filling your lungs, just breathe in somewhat deeply.
A good rule is to breathe in to the count of four and exhale to the count of five.
We're not trying to induce dizziness, we are just trying to slow down the internal system a bit and we can accomplish this by taking relatively slow and relatively deep breaths.
At first, it is best to breathe in through the nose and out through the mouth, but after a couple of minutes, in and out through the nose is best.
Listen to Your Breathing After you have found a good comfortable deep breathing pattern, start to turn your attention to it.
Try not to think about anything else at this point, just your breathing.
Feel your breathing, feel the air entering and exiting your body.
Feel Loosening of Muscles After approximately 3 to 5 minutes, turn your attention to your major body parts starting at your feet and working your way up to your head.
As you turn your attention to each part, feel it becoming looser.
Don't try to make it looser.
Just say, "I feel my feet becoming relaxed.
I feel my legs becoming relaxed, I feel my lower abs become relaxed, etc.
" Feel relaxation take hold of each part of your body as you do this.
Think Relaxation After you reach the top of your head, you will be in at least, a semi-relaxed state.
Maybe you will have reached total relaxation.
In any event, turn your attention to some relaxing scene you remember from some time during your life.
If you can't think of one, make one up.
Gentle breezes; running stream of water; whatever it is that makes you relax, think about it.
Give yourself a couple of minutes doing this.
I Feel Better and Better By using this method you should reach a very relaxed state almost every time, if not every time you practice it.
Performing this exercise daily will help you become more relaxed, generally.
Also, it will give you a state of mind you can recall during tense moments throughout the day.
This is generally very helpful for lowering high blood pressure.
An added option after you reach relaxation, is to imagine something about your life that you feel needs improvement and think of yourself as having conquered this goal.
For instance, you could think, "I feel wonderful now that I have paid all my bills.
" Or, "I feel great now that my blood pressure reading is normal.
" This part of the relaxation exercise is considered to be self hypnotism.
It works over time, because in a relaxed state the subconscious is amenable, and once the subconscious has received a suggestion, it will act on that suggestion.
In addition to these things, there's something else you can do on your own that doesn't interfere with prescription drugs, is all natural and though it doesn't hurt to ask your doctor, it is looked upon favorably by the medical community.
What I am talking about is the blood pressure controlling effects of relaxation exercises.
Probably, you can do anything better in a relaxed state.
However, beyond that fact is the fact relaxation is good for your blood pressure.
The following is a step by step procedure that will get you into a relaxed state.
Following these steps everyday will help you achieve a calmness helpful when trying to control hypertension or anxiety.
Get Comfortable The first step is simply to get comfortable.
Laying down on a bed is one possibility, but any way you can get comfortable will do.
Perhaps you're very content to be in an easy chair or, it is even possible to become comfortable in a car seat.
This would be appropriate if you wanted to perform relaxation while on break from work.
Being comfortable is the foundation this exercise is built upon.
If you need to tense any muscle in the least to maintain your position, it will not work.
If you are afraid of falling off your seat, it also will not work.
Get comfortable mentally as well as physically.
Slow Down Your Breathing Relaxation can often be induced simply by changing the pace of your breathing pattern.
While nervous, we tend to take breaths that are rapid and shallow.
Conversely, while relaxing, we tend to breathe more deeply and slowly.
Therefore, step number two is to slow your breathing a bit and take nice long breaths.
Don't try to breathe in such a way you are completely filling your lungs, just breathe in somewhat deeply.
A good rule is to breathe in to the count of four and exhale to the count of five.
We're not trying to induce dizziness, we are just trying to slow down the internal system a bit and we can accomplish this by taking relatively slow and relatively deep breaths.
At first, it is best to breathe in through the nose and out through the mouth, but after a couple of minutes, in and out through the nose is best.
Listen to Your Breathing After you have found a good comfortable deep breathing pattern, start to turn your attention to it.
Try not to think about anything else at this point, just your breathing.
Feel your breathing, feel the air entering and exiting your body.
Feel Loosening of Muscles After approximately 3 to 5 minutes, turn your attention to your major body parts starting at your feet and working your way up to your head.
As you turn your attention to each part, feel it becoming looser.
Don't try to make it looser.
Just say, "I feel my feet becoming relaxed.
I feel my legs becoming relaxed, I feel my lower abs become relaxed, etc.
" Feel relaxation take hold of each part of your body as you do this.
Think Relaxation After you reach the top of your head, you will be in at least, a semi-relaxed state.
Maybe you will have reached total relaxation.
In any event, turn your attention to some relaxing scene you remember from some time during your life.
If you can't think of one, make one up.
Gentle breezes; running stream of water; whatever it is that makes you relax, think about it.
Give yourself a couple of minutes doing this.
I Feel Better and Better By using this method you should reach a very relaxed state almost every time, if not every time you practice it.
Performing this exercise daily will help you become more relaxed, generally.
Also, it will give you a state of mind you can recall during tense moments throughout the day.
This is generally very helpful for lowering high blood pressure.
An added option after you reach relaxation, is to imagine something about your life that you feel needs improvement and think of yourself as having conquered this goal.
For instance, you could think, "I feel wonderful now that I have paid all my bills.
" Or, "I feel great now that my blood pressure reading is normal.
" This part of the relaxation exercise is considered to be self hypnotism.
It works over time, because in a relaxed state the subconscious is amenable, and once the subconscious has received a suggestion, it will act on that suggestion.