Little Changes That Have a Big Impact on Blood Pressure

34. Humming or Gargling to Stimulate the Vagus Nerve

The Vagus nerve is the main regulator of your heart rate and blood pressure. You can manually stimulate it through simple vibrations. Humming or vigorous gargling activates the nerve endings in the throat, sending a calming signal directly to the brain and heart. This technique provides a quick, portable way to deliberately shift the nervous system from sympathetic (stressed) to parasympathetic (relaxed), helping to immediately and temporarily lower blood pressure spikes. Making this a daily habit, perhaps gargling deeply before brushing your teeth, offers a free, immediate biofeedback tool for neurological calm.

35. The 90/90 Rule for Prolonged Sitting

Sitting incorrectly for long periods can negatively impact blood pressure by straining the vascular system and compressing major arteries. The 90/90 Rule is a postural hack: ensure your hips are bent at 90 degrees and your knees are bent at 90 degrees, with your feet flat on the floor. Crucially, your chair should allow you to avoid crossing your legs, which temporarily elevates pressure. Consistently maintaining this neutral, uncompressed posture while working promotes unrestricted blood flow and minimizes the vascular resistance caused by poor sitting habits, acting as a crucial, ongoing preventative measure.