High blood pressure—or hypertension—can be a worry for anyone of us, and the worry makes it worse. But what if we approached managing it with the same compassion and curiosity we bring to our most meaningful moments or nurturing a small child? Let’s talk about a holistic, heart-centered approach to reducing high blood pressure and finding calm in the chaos.
The Power of Rest: Sleep Hygiene as a Foundation
"You can’t hustle your way to health," and the same applies to sleep. Poor sleep is a major contributor to high blood pressure and stress. You may have heard this so many times but it is number one in restoration of your wellbeing.
To create a restorative rest routine:
Stick to a consistent sleep rhythm: Go to bed and wake up at the same time every day, aiming for 7-9 hours of sleep.
Curate your sleep space: Dim lights, a cool room (65°F/18°C), and a comfy bed make a world of difference.
Be mindful of what you watch on TV in the evenings before bed. Watching the news, or action movies or intense dramas may not be the most settling.
Unplug to recharge: Limit screen time before bed. No late-night scrolling!
Wind down mindfully: Try meditation or gentle breathing to ease into sleep.
Try a sunset clock for wind down and sunrise for wake up.
Ditch the late-night coffee: Caffeine and alcohol disrupt sleep, so keep them in check.
Nourishing the Body: Dietary Strategies for Blood Pressure
When we talk about living into our values, that extends to what we eat. Here’s how to align your meals with health:
- Embrace the DASH Diet: Think colorful fruits, crisp veggies, lean proteins avoid High Processed foods.
Potassium helps the kidneys excrete sodium. Potassium also helps relax the smooth muscle cells in the walls of blood vessels. This relaxation (vasodilation) reduces vascular resistance, making it easier for blood to flow through arteries and veins. This, in turn, lowers blood pressure. Eat more bananas, spinach, avocados!
Magnesium supports vascular health and regulates sodium levels, : Magnesium increases the availability of nitric oxide, a molecule that dilates blood vessels and enhances blood flow ( see humming ) Clinical Trials: Studies show that magnesium supplementation (240–960 mg/day) can reduce systolic blood pressure by an average of 4 mmHg and diastolic pressure by 2.5 mmHg, particularly in hypertensive individuals or those with magnesium deficiencies. Pumpkin seeds: ~150 mg per ounce (37% of the recommended daily intake, RDI) also almonds, chia seeds, and flax seeds, Spinach , Kale, black beans, figs , natural yogurt, dark chocolate.
Choose healthy fats: Omega-3s from salmon or walnuts are a boon for your heart.
Steer clear of the processed aisle: Packaged snacks are often full of hidden salt and sugar.
Hydrate with intent: Water keeps your blood flowing smoothly—simple but vital.
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Small Boosts, Big Impact: Supplements for Support
Sometimes we need a little extra help, and supplements can fill the gap:
Magnesium: an essential mineral involved in numerous bodily functions, including regulating muscle and nerve function, blood sugar levels, and blood pressure
Potassium: Sodium’s natural counterbalance.
CoQ10: An antioxidant with a heart-friendly punch.
Omega-3s: Anti-inflammatory powerhouses.
Garlic Extract: Nature’s blood pressure whisperer. The key compound in garlic, allicin, has been shown to help relax blood vessels and improve blood flow, which can lead to lower blood pressure.
B complex- B vitamins are like the secret superstars of your nervous system, working behind the scenes to keep everything running smoothly. Thiamine (B1) helps your nerves stay strong, while riboflavin (B2) and niacin (B3) support energy production and keep your nerve cells healthy. Pantothenic acid (B5) is your stress-buster, helping with adrenal function, and B6 is all about those feel-good neurotransmitters. Biotin (B7) keeps everything flowing, while folate (B9) and B12 are key to healthy nerve function and protecting those precious nerve fibers. Basically, without your B vitamins, your nervous system would be a bit of a mess—so keep them topped up for brain and body vibes!
Let’s Hum Our Way to Calm
Now, this is where we get real about self-care: humming. Yes, humming!
Vagus Nerve Activation: Humming gently wakes up the vagus nerve, which is like a backstage manager for your body’s calm-and-connect system.
Boosts Heart Rate Variability (HRV): A key measure of resilience and stress balance.
Nitric Oxide Magic: Humming increases nitric oxide in your nasal passages, improving circulation and lowering blood pressure.
Try This: Sit down, breathe in deeply, and hum as you exhale. Feel the vibration—it’s like a hug for your nervous system. Just 5-10 minutes a day can make a difference.
The Vagus Nerve: Your Body’s Built-In Chill Button
Toning your vagus nerve is like tuning a guitar; it helps everything play in harmony:
- Cold Splash Therapy: Splash your face with cold water or my favorite is to use cold marble stones to rest on my eyes or cheeks in bed before sleep.
- Laughter: A belly laugh is more than fun—it’s medicine. Watch a funny movie before bed.
- Prolonged Exhales: Slower and longer exhales send a signal of safety to your body. eg breathe in for 3 out for 6
Eye gazing; Looking into the eyes of a loved one, or find a photo a spend some time looking at the face of someone you love.
Stroking around your eyes, top lip and massaging around your ears helps stimulate teh vagus nerve.
Exercise and Blood Pressure
Many people assume that blood pressure and heart rate are the same, but they are two distinct measures of cardiovascular health. Blood pressure refers to the force of blood against the walls of your arteries as your heart pumps, while heart rate (measured in beats per minute) tracks how often your heart beats. Although they can fluctuate together, these numbers aren’t directly linked. For example, your heart rate may increase during exercise without causing a significant rise in blood pressure.
If you have high blood pressure, exercise is one of the most effective ways to manage it. Regular aerobic activities such as walking, swimming, or cycling help strengthen the heart, allowing it to pump more efficiently and reducing strain on the arteries. Strength training and breathwork practices can also support blood pressure regulation.
The key is to exercise safely—start slowly, avoid heavy straining, and monitor your body’s responses. Over time, consistent movement improves both heart health and blood pressure, making exercise a crucial tool for long-term cardiovascular wellness.
Gut Health: The Brain in Your Belly
An unhealthy gut can trigger systemic inflammation, which contributes to hypertension. By nourishing your microbiome, you create a foundation for a calmer nervous system and a healthier heart.
Your gut is a key player in regulating stress and blood pressure. Here's why:
- The Gut-Brain Axis: Your gut communicates with your brain through the vagus nerve. A balanced gut microbiome can reduce stress hormones like cortisol and improve emotional regulation.
- Probiotics for Balance: Foods like yogurt, kimchi, and kombucha introduce beneficial bacteria that support gut health and, by extension, lower inflammation and blood pressure.
- Prebiotics to Feed the Good Guys: Focus on the fibre - Garlic, onions, and bananas provide the fiber that beneficial bacteria thrive on.
Gratitude and Forgiveness
Gratitude and forgiveness are transformative practices, not just for the soul but for your physiology. Science backs this up:
- Gratitude Rewires Your Brain: When you practice gratitude, your brain releases dopamine and serotonin, the "feel-good" chemicals that enhance mood and reduce stress. Gratitude also strengthens neural pathways related to emotional regulation, which can lower blood pressure over time.
- Forgiveness Calms the Amygdala: Letting go of resentment deactivates the amygdala, the brain’s fear and stress center. This leads to reduced cortisol levels and a more balanced autonomic nervous system.
- Improved Heart Health: Studies show that gratitude practices are associated with better heart rate variability (HRV), a marker of a healthy and adaptable cardiovascular system. Similarly, forgiveness can reduce tension and promote emotional resilience, both of which are protective for your heart.
How to Start:
- Write down three things you’re grateful for each day. It might feel small, but the cumulative effect is powerful.
- Reflect on someone you need to forgive—not for their benefit, but for your own peace. Journaling or guided meditations on forgiveness can be deeply freeing.
The Intelligence of your Heart.
The heart is not only involved in pumping blood but also in sensing and processing emotions. It holds an intelligence that can guide us in navigating both internal and external experiences. Have a conversation with your heart.
Focusing on the Heart -The first step is to direct your attention to your heart space. Close your eyes and bring your awareness to the area around your chest, where your heart resides. Acknowledge that the heart is not just a pump but a powerful center of emotional and physiological regulation.
Breathing with the Heart- Begin by breathing gently into your heart space. With each inhale, imagine drawing in peaceful, calming energy, and with each exhale, feel the tension in your heart dissolving. This will help to slow your heart rate and activate the parasympathetic system, promoting relaxation. As you focus on the heart, try to establish a smooth, even rhythm with your breath, guiding your heart into a more coherent, steady rhythm.
Heart Coherence- when we intentionally focus on generating positive emotions—like love, compassion, gratitude, or calmness—we help the heart achieve coherence. In this state, the heart’s rhythm becomes more synchronized with the body’s natural flow, reducing stress and optimizing cardiovascular health. You might think of a person or situation that evokes feelings of love or appreciation, or simply bring to mind an image that makes you feel peaceful and safe. Allow those feelings to fill your chest and radiate out to all areas of your body.
Silently say, “I am connected to the wisdom of my heart.”
Listening to Your Heart- The heart brain has its own "voice" and is always communicating with the rest of the body. To bring this wisdom forward, you can listen to the sensations and feelings in your heart. Notice any tension, tightness, or discomfort, and gently invite the heart to release that burden. Often, high blood pressure can be linked to unresolved emotions or stress, and by acknowledging what the heart is feeling, you create space for emotional release and relief.
If your heart could speak right now, what would it say?
What sensation arises in your chest when you feel anxious? What about when you feel calm?
Consider keeping a journal of your feelings. You may choose to see a counsellor for talking therapy or a bodyworker for touch therapy.
Co-Regulation for Calming your Heart
Have you ever been in the company of a person who naturally seems to have a calming effect on you? This is co-regulation, you are tuning into their heart. This happen with anyone, but often when people are emotionally connected to each other. This is important to understand in relationships eg if one person's heart rate is high or rising, maybe as a result of anxiety or anger, it is the heart field that picks this up and may start to impact on the other.
Resonant breathing (also called coherent breathing) is a practice where both people breathe at a slow, synchronized pace to create a shared rhythm that calms the heart.
How to Practice:
Sit facing the person (or even virtually over a video call).
Set a timer for 5 minutes.
Both of you breathe at a rate of 5-6 breaths per minute (inhale for 5-6 seconds, exhale for 5-6 seconds).
As you breathe together, focus on feelings of safety and connection.
Pro Tip: Use soft humming or toning during the exhale to stimulate the vagal nerve even more deeply.
TOUCH
Touch has been shown to have a profound impact on reducing blood pressure by activating the parasympathetic nervous system, which helps the body relax and recover from stress. Gentle touch or engaging in soothing self-massage, stimulates C-tactile fibers in the skin, sending calming signals to the brain. This activation promotes the release of oxytocin, a hormone associated with relaxation and emotional bonding, which in turn can help lower heart rate and blood pressure. Regular use of therapeutic touch can reduce tension, enhance emotional well-being, and contribute to overall cardiovascular health. a 20 second hug, holding hands or going for a series of regular proffesional Massage/Bodywork can be very effective in lowering blood pressure.
Your Holistic Plan for a Healthy Heart
Reducing high blood pressure is about more than numbers; it’s about connection—to your body, mind, and most importantly your heart.
- Humming and Breathing: Daily rituals to nurture calm.
- Sleep Hygiene: Protect your rest as a sacred practice.
- Mindful Eating and Supplements: Feed your body with intention.
- Gut Health: Prioritize your microbiome for a calmer mind and balanced blood pressure.
- Have a regular conversation with your heart. Listen. Fine tune your senses.
-Weighted Blanket.
-Regular cardio exerise. If unsure check in with your local GP or nurse.
-Co Regulation; Being with someone who allows you to feel safe and calm, or sitting together in concious awareness with hearts and calming intentions.
-Touch; Hugs, Massage, Holding hands.
-Regularly feeling and listening to your hearts wisdom
-Professional support, counsellor , bodyworker, massage therapist.
Let this be part of your story—a journey to health, resilience, and calm.
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