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5 Easy Ways to Lower Your Blood Pressure Quickly

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Senior couple meditating at home

Is your blood pressure a bit too high for comfort? First, try not to worry too much—ironically, getting stressed out can actually make your blood pressure climb even higher. So, let’s take a slow, deep breath together. Feel a bit better? Great! 

Now, let’s dive into this guide. We will explore why your blood pressure might be up and share some easy, practical tips to help bring it down. These tips are straightforward and designed to fit into your everyday life, helping you get your blood pressure back to a healthier level without a fuss.

When Is Your Blood Pressure Too High?

High blood pressure doesn’t become a significant problem overnight, but if left unchecked over time, it can lead to serious health risks like strokes and heart attacks. That’s why my first piece of advice is always to take a moment to relax. Together, we’ll navigate through this.

Blood pressure (BP) is represented by two numbers: systolic (the upper number) and diastolic (the lower number). Ideally, blood pressure readings are 120/80 or lower. A reading of 120/80 or lower is ideal.

​​If your systolic pressure is between 140 and 180, or your diastolic pressure falls within the 90 to 110 range, this suggests your blood pressure is on the high side. While these numbers indicate elevated blood pressure, they don’t usually mean you need to panic right away. We’ll explore some simple yet effective steps you can take to address these levels.

However, if your systolic pressure climbs above 180 or your diastolic exceeds 110, it’s time to treat the situation more urgently. Even then, there are strategies you can try to help bring those numbers down.

But remember, whenever you’re unsure or if your blood pressure readings consistently fall into these higher ranges, consult your doctor for personalized advice and treatment options.

5 Hacks to Quickly Lower Blood Pressure 

1. Breathe 

Feeling your blood pressure creeping up? Here’s a surprisingly simple trick: just breathe. Yes, it might sound too good to be true, but taking a moment to focus on your breathing can work wonders. When we’re stressed, our nervous system kicks into high gear, sending our blood pressure soaring. This is where a deep, calming breath can be a game-changer.

Let me introduce you to the vagus nerve, your body’s natural stress reliever. This nerve runs throughout your body, playing a key role in regulating your blood pressure. When you take deep, slow breaths, you activate the vagus nerve, which signals your brain to chill out and relax. This, in turn, helps slow your heart rate and lower your blood pressure.

Research supports breathing as an effective way to lower blood pressure. A recent study sifted through hundreds of studies to understand how breathing exercises can benefit people with hypertension. They found that individuals as young as 18 and as old as 75 could significantly lower their numbers just by breathing deeply. Some saw their blood pressure drop by up to 54 mmHg—impressive, right? So, next time your blood pressure is inching up, remember: a few calm, deep breaths could be the simple solution you need.

2. Take a Bath with Magnesium Sulfate

Diving into a warm bath can feel like a mini-vacation, but when you add Epsom salts, it’s not just about relaxation—it’s about giving your heart health a boost, too. Epsom salts, made from magnesium sulfate, are more than just a spa treatment; they’re a secret weapon against high blood pressure.

Here’s the science behind it: Magnesium sulfate can help lower blood pressure by improving blood flow and reducing arterial stiffness. When you soak in an Epsom salt bath, your body absorbs the magnesium through your skin, which can lead to a gentle drop in blood pressure. Additionally, the magic may actually be in the sulfur. This element helps to support blood vessel health and detoxification. Sulfur is the special ingredient in garlic, onions, and our blood pressure product, Arterosil

But the benefits don’t stop there. The warmth of the bath water does wonders on its own, helping to relax your muscles and mind. This relaxation response can also cause your blood vessels to dilate, improving circulation and further lowering blood pressure. It’s a double-whammy of heart-healthy goodness, all from taking a bit of time to soak in a relaxing bath.

A Japanese study examined how a warm bath influences BP numbers right before bed. They gathered 158 folks, making sure no one had a drink during the study to keep things fair. The scoop? Bathing dropped blood pressure significantly, especially if you checked it between 30 and 60 minutes after getting out of the tub, and these numbers were without magnesium, showing that a bath alone can be beneficial. 

Unfortunately, most Americans are chronically low in magnesium, thanks to poor diets and depleted soil. As the skin is our largest organ, soaking in magnesium sulfate is an excellent way to absorb more of this heart-healthy mineral. 

So next time you’re looking for a way to unwind and support your heart health, consider drawing an Epsom salt bath. It’s a simple, enjoyable way to help manage your blood pressure and give yourself a moment of calm.

3. Get Adjusted 

Turning to chiropractic care might not be the first thing that comes to mind for managing high blood pressure, but it’s worth exploring. Chiropractic adjustments, particularly those targeting the spine’s upper neck region, can surprisingly affect blood pressure levels. 

Here’s why: the body’s nervous system is a complex network that, among other things, regulates blood pressure. A specific adjustment, known as the Atlas adjustment, focuses on the vertebra at the top of the spine. This particular area houses pathways of the nervous system that can influence blood pressure. Chiropractic adjustments also help the vagus nerve, an important regulator of blood pressure. 

Research suggests that a misalignment in this region can cause increased blood pressure by putting undue stress on the nerves that help regulate it. By correcting this misalignment through chiropractic adjustments, chiropractors may help restore normal nerve function, potentially lowering blood pressure. It’s like hitting a reset button on your body’s natural blood pressure regulation mechanism.

4. Meditate 

Exploring natural ways to manage high blood pressure can lead you to a surprising solution: meditation. Imagine dedicating a quiet moment each day to yourself, which not only brings peace of mind but also contributes positively to your physical health.

Research in the International Journal of Hypertension looked into how meditation can help people with high blood pressure. The study found that certain types of meditation, like Transcendental Meditation and mindfulness, can make a real difference in lowering blood pressure numbers. 

The question arises: how does meditation achieve these effects? The answer lies in its ability to trigger the body’s relaxation response, thereby reducing stress, a known factor in hypertension. Meditation encourages deeper, more rhythmic breathing, improving relaxation and promoting a sense of calm in the nervous system. Moreover, meditation increases the release of nitric oxide, which naturally lowers blood pressure. 

Meditation also allows us to be more mindful of our thoughts and actions that may lead to high blood pressure. For example, with greater mindfulness, we may make better diet choices. A recent study found that those who completed a mindfulness program lowered their blood pressure levels and decreased their sedentary time.

Incorporating meditation into your daily routine requires no special tools or extensive time commitments—a mere 15 to 20 minutes of quiet, focused time each day can yield measurable benefits. The impact of meditation on blood pressure can become evident immediately, making it an accessible and efficient method for managing hypertension.

5. Take Supplements 

Nature has many natural ways of lowering blood pressure. Among these, magnesium and potassium stand out for their roles in heart health. Magnesium helps relax blood vessels, while potassium aids in balancing the amount of sodium in your body, keeping blood pressure in check. Other natural supplements, such as Coenzyme Q10 (CoQ10), known for its antioxidant properties, can also contribute to heart health and blood pressure reduction.

The Natural Heart Doctor’s Hypertension Complete Support Protocol takes a comprehensive approach by combining many key nutrients and more to target high blood pressure holistically. With Heart Helpers for the gut, Heart Beet and Vessel Support for the blood vessels, and Daily Defense shake for all-around health, we’ve got high blood pressure down pat.. 

How often should you check your BP?

Keeping an eye on your blood pressure is like being your own health detective. For most people, checking your BP once a day is a good start. Think of it as a daily health check-in. If your numbers are higher than usual, you might want to check it a bit more often, but try not to go overboard—checking every 2 hours while awake should be your limit.

When your BP spikes, it’s a good idea to play detective a bit more and jot down some notes in a health journal. What was on your menu recently? Have you been hydrating enough? Consider how well you slept the night before or if you’ve been feeling more stressed than usual. Even things like being around smoke or other toxins can make a difference. 

Recording anything that seems unusual can help you spot patterns and determine what might be influencing your BP. This diary can become a valuable tool, not just for you, but also for your doctor to understand your blood pressure better and tailor advice or treatment that’s just right for you.

Next Steps 

If you are struggling with high blood pressure, we have a solution that could change your life. Our online course, High Blood Pressure: Natural Treatment Solutions is designed to be straightforward, effective, and surprisingly fun. 

It’s all about giving you the tools and knowledge to manage your blood pressure in a way that could even help you get off your medications. With engaging content and practical advice, getting healthier won’t feel like a chore. Ready to take control of your health in a new and exciting way? Click here to discover how our course can help you on your journey towards potentially saying goodbye to your blood pressure meds.


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Dr. Keith Smigiel is a regenerative medicine physician and pain management specialist. He takes an integrative approach to medicine, focusing on customized solutions tailored to individual needs. Using advanced, non-surgical treatments, Dr. Smigiel stimulates your body’s ability to naturally heal itself.

Dr. Smigiel helps people suffering from conditions such as chronic pain and erectile dysfunction, to hair loss and weight gain. Combining treatments such as PRP Therapy, Ozone, Neural Prolotherapy, and IV Infusions with functional rehabilitation, he helps you look and feel better.

He heals the body, instead of just treating the symptoms!

With his professional qualifications as a certified family nurse practitioner, a doctor of chiropractic, and a fellow of the International Academy of Medical Acupuncture, Dr. Smigiel offers patients comprehensive care from a broad perspective of conventional and alternative medicine. He also has extensive experience in functional rehabilitation and chronic pain management.

Dr. Smigiel is married to Angela and has two children, Sophia and Larz. When he’s not busy helping patients, he enjoys hiking, mountain biking, motocross, and boating.

About Dr. James Kneller, M.D., Ph.D., FHRS

Dr. James Kneller, M.D., Ph.D., FHRS

Dr. James Kneller is one of the nation’s leading heart rhythm specialists. Dr. Kneller is certified by the American Board of Internal Medicine (ABIM) in Clinical Cardiac Electrophysiology, Cardiovascular Disease, and Internal Medicine.

As a Fellow of the Heart Rhythm Society (FHRS) and Certified Cardiac Device Specialist (CCDS), Kneller provides comprehensive patient care, combining best medical practice with invasive procedures using state-of-the-art technologies to treat heart rhythm disorders.

Beyond guideline-directed therapies, Kneller is passionate about optimized personal health. With a deep interest in complimentary alternative medicine (CAM), he strives to reduce the need for pharmaceuticals, invasive procedures, and exposure to harmful radiation. With Natural Heart Doctor, he strives to help each and every client to Live Well, Eat Well, and Think Well to attain their 100-year heart!

About Dr. Lauren Lattanza NMD, FACC

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As a Naturopathic Physician, I am trained to treat the whole person and get to the root cause of disease.

I went to Arizona State University where I graduated with a bachelor’s degree in psychology with a depth in physiology and minor in Spanish. After my undergraduate degree I was working on prerequisite classes towards medical school, which is when I came to learn that my values identified best with the principles of naturopathic medicine. I knew that I wanted to help patients identify the causes of disease and be able to offer treatments which would improve their health rather than simply treating symptoms.

I dedicated the next 4 years to the Southwest College of Naturopathic Medicine in Tempe, Arizona where I attained my Doctorate of Naturopathic Medicine. I served as Class President all 4 years, Board of Trustees – Student Trustee, spoke as the Club President for our branch of Toastmasters, and was voted by my peers and attending physicians to earn the Outstanding Leadership Award for the Class of 2020. Throughout medical school I took it upon myself to work alongside MDs, DOs, chiropractors, and functional medicine practitioners in addition to naturopathic physicians.

As a Spanish speaking student, I was able to volunteer with community clinics around Phoenix and provide free healthcare to low-income families. Due to this combined exposure, I came to find my passion in treating cardiometabolic and digestive disorders that are all too common, yet largely preventable. I took the opportunity to learn the broad spectrum of healthcare so I can ensure that I am able to provide my patients with the best options.

About Dr. Jack Wolfson DO, FACC

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Dr. Jack Wolfson is a board-certified cardiologist, Amazon best-selling author, husband, father, and the nation’s #1 Natural Heart Doctor.

For more than two decades, more than one million people have enjoyed the warmth, compassion, and transformational power of his natural heart health courses and events.

Dr. Wolfson is the founder of Natural Heart Doctor Scottsdale, his heart health practice in Arizona, and Natural Heart Doctor, an online resource center with natural health information. Doctors from across the globe reach out to Dr. Wolfson for training and education in holistic health practices.

He has been named one of America’s Top Functional Medicine Doctors and is a five-time winner of the Natural Choice Awards as a holistic M.D. Dr. Wolfson’s work has been covered by more than 100 media outlets, including NBC, CNN, and the Washington Post. His book “The Paleo Cardiologist: The Natural Way to Heart Health” was an Amazon #1 best-seller.

Dr. Wolfson and his wife Heather have four children and are committed to making the world a better place to live. They provide for those in need (including animals) and support natural health causes through their philanthropic efforts.


Our chiropractor is an expert at adjustments and holistic chiropractic care and works closely in conjunction with the other health care experts at Natural Heart Doctor.

Call (480) 535-6844 for details and scheduling.

IV Therapy

We use specially formulated natural vitamins and minerals that are injected into a vein to prevent or treat dehydration. Ideal for people in Arizona.

Call (480) 535-6844 for details and scheduling.


Stimulate your body’s natural healing abilities and promote physical and emotional well-being with acupuncture at Natural Heart Doctor.

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Health Coaching

Our health coaches use evidence based skillful conversation, clinical interventions, and strategies to engage you actively and safely in health behavior changes.

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Cardio Tests

We use the most advanced testing in the world to assess heart health and to identify the root cause of your health issues.

Call (480) 535-6844 for details and scheduling.

Office Visits

Schedule an office visit with one of our cardiologists, holistic physicians, chiropractor, or health coaches.

Call (480) 535-6844 for details and scheduling.

Frequently Asked Questions

I’d like to receive an online second opinion from Natural Heart Doctor. What do I do next?

You can initiate a second opinion online through our website at any time. To begin, select the team member you’d like to speak with and open an account.

Click here for cardiologist Dr. Jack Wolfson.

Naturopathic Medical Doctor Dr. Lauren Lattanza. Get details.

Naturopathic Medical Doctor Dr. Tonia Rainier. Get details.

Click here for  Natural Heart Doctor Health Coach.

Alternatively, you can email A member of our care team will help guide you through the process of starting a second opinion.

What is the cost of a Natural Heart Doctor Online Second Opinion?

The cost for most second opinions varies by team member. This fee includes information collection, a phone or video consultation, a second opinion from a Natural Heart Doctor specialist and guidance throughout the process from your personal Care Team at Natural Heart Doctor.

Cardiologist Dr. Jack Wolfson’s Second Opinion Fee is $1500.

Holistic Physician’s Dr. Lauren Lattanza’s Second Opinion Fee is $250.

Naturopathic Physician Dr. Tonia Rainier’s Second Opinion Fee is $250.

Note: We apply the Online Second Opinion Call fee as a credit to any future consultations with Natural Heart Doctor, should you choose them.

Will my insurance cover the cost of a Natural Heart Doctor Online Second Opinion?

Most likely, no. Most health plans do not cover online second opinions or consultations. You are responsible for the cost of our second opinion. Natural Heart Doctor cannot file a claim with your insurance carrier, nor can we provide a procedure (CPT) code for this service.

What is the timeline to receive an online second opinion?

We do our best to schedule your second opinion as quickly as possible. Typically, it takes 5 to 7 business days after your information has been collected to receive your phone or video online second opinion.

What information do you need in advance of our call?

Our office will send you a short questionnaire to complete and return. We DO NOT need your complete medical records.

How many questions can I ask the expert during our call?

You may ask a maximum of five questions. This is to ensure that the expert has sufficient time to devote to each question. All questions must be finalized before your online meeting.

What should I expect to receive once my second opinion is complete?

You will receive a summary of our discussion along with our second opinion. The second opinion will be in written form. After you have reviewed the second opinion, a Natural Heart Doctor clinician will follow up with you by phone to address general medical questions about the information provided in the second opinion.

What if I have follow-up questions for the expert after I have reviewed my second opinion?

If you have a clarifying question about an expert’s response to one of the questions in your second opinion, and the Natural Heart Doctor clinician is unable to address it, then you may request a follow up session for an additional fee. 

Is my medical and payment information secure?

Natural Heart Doctor is strongly committed to protecting the privacy and security of all our patients. Our website meets all federal requirements for protecting personal health information under the Health Insurance Portability and Accountability Act (HIPAA). All financial transactions are processed by Natural Heart Doctor securely using industry standard payment processing tools.

I would rather visit Natural Heart Doctor for an in-person appointment. What should I do next?

If you would prefer an in-person appointment at Natural Heart Doctor instead of an online second opinion, please call (480) 535-6844 for details and scheduling.

Can I schedule a follow up appointment with the specialist who provided my online second opinion?

Yes, we’re happy to help you on an extended basis. Our clinician can discuss options with you when presenting our second opinion summary.