Lifestyle Tweaks That Can Naturally Lower Your Blood Pressure

21. Use Deep Breathing and Box Breathing Techniques

Deep breathing exercises are a powerful way to activate the parasympathetic nervous system, which slows heart rate and naturally reduces blood pressure. Box breathing, a technique used by athletes and Navy SEALs, is particularly effective for relaxation and focus. To practice, inhale deeply through your nose for four seconds, hold your breath for another four seconds, then exhale slowly through your mouth for four seconds, followed by holding your breath again for four more seconds before repeating the cycle. Just a few minutes of box breathing each day can significantly lower stress-related spikes in blood pressure, making it an easy yet effective habit to incorporate into your daily routine.

22. Reduce Exposure to Artificial Light at Night

Artificial light exposure, especially in the evening, can interfere with your body's ability to regulate blood pressure. The blue light emitted from screens disrupts melatonin production, leading to poor sleep and higher nighttime blood pressure. Reducing screen time one to two hours before bed, using warm, dim lighting in the evening, or wearing blue-light blocking glasses can help counteract these effects. Improving your nighttime environment and establishing a consistent sleep routine will allow your body to maintain a natural rhythm that supports healthy blood pressure levels.