Stress Management for BP Reduction

Did you mean stress management activities like meditation, or things like getting more organized or meeting with a therapist?

Meditation, breathing practice, and yoga yet help me. I know it can sound off-putting to some, but the research is very positive. There are different relaxation techniques that go by different names, depending on what appeals to you. I don't have high BP, but my dad does, which is managed with medication. For what it's worth, he was able to lower his dose of medication after practicing a few minutes a day of breathing practice + stretching. It's the deep, diaphragmatic breathing that is key because it helps calm your nervous system down, which can lower blood pressure in the moment and keep it lower over time because your brain/body starts to learn to practice that type of breathing on your own.

I have chronic pain, and it's not a magic wand, but 3-5 minutes of breath practice in the morning before I get out of bed immediately decreases my chronic pelvic pain (which is worst in the morning). If you're not familiar with meditation or diaphragmatic breathing, and it just seems too daunting, you could also try short, guided meditations. There are many apps, but I use Insight Timer. It's completely free, and there's a lot of good content with all different lengths of time and themes.

I prefer the simpler thing though...I just set a timer for nature sound and focus on listening to it and my breathing until the timer ends. It didn't feel so weird to me because before I had chronic pain, I listened to the audiobook "10% Happier" by Dan Harris. He's a journalist who was extremely skeptical of meditation, and went on a deep dive to learn more about it. This helped me appreciate it more because I like to know the "why" of why something helps or is worth doing. But when I don't feel motivated, sometimes it's better for me to just do a short guided meditation because I just follow the prompts. In the beginning, I just started with 1-2 minutes. I could usually convince myself to set a timer for a minute.

However, my sister hates sitting still, so she prefers mindfulness activities where she's moving, so more like hiking and gentle yoga, that kind of thing. It could be anything contemplative though has the same effects: Knitting/crafting, reading, walking in nature.

Thanks. This is exactly the kind of information I was looking for.

It's good to hear that your Dad got his BP down with breathing and stretching. I have such a hard time staying with any stress reduction practice. Hearing that it worked for someone should help with motivation.

I'm not sure why I just can't seem to stay with this one thing. I already exercise, watch/track what I eat, and stretch. It feels like the straw that is breaking the camel's back.

Sorry to hear about your chronic pain. Hope it resolves.

I have my best success with integrating totally new things into my life by actually scheduling them. Sounds horrible but it is the only thing that has worked, and continues working well. As far as things that may help you may just want to find one thing that has proven success in others and try it for an extended period of time. I have self-care habits that have seemed to take forever to feel a payoff. Pick something, start, stay with it.

Sounds like good advice. Thanks. I'll poke around and see if I can find some data on how long it takes stress reduction practices to impact BP.

I love this! I recently had a heart attack and was not aware or made aware that this battle w anxiety would be somthing I would possibly face..The anxiety I'm experiencing is awful and it comes and goes..I'm trying find a way to control and beat it w out using more Meds..I like the fact that your scheduling and keeping yourself focused on doing and adding things to your daily routine..thank you for this advice!!

@emo @bitsygirl This is exactly what I did to lower my blood pressure and anxiety before having surgery. I measured blood pressure before and after doing deep breathing to music and I could drop it by 15 points. I was also looking at images and the music was something relaxing that I loved. Once you learn this, you take it with you, so when you find yourself in a stressful situation, do your routine with breathing and play the music and images in your head. It really works.
Jennifer

I understand that anxiety is a huge factor after a heart attack, or any serious health issue. I'm glad you are looking for ways to cope.

How is your physical recovery going? Have you found any source of relaxation, like deep breathing, soothing music or coaching that can help you when the anxiety occurs? Does distraction help you (it helps me when pain threatens to overtake me!)

If you are still in cardiac rehab, they can often refer you for a few sessions with a coach or counselor to get you started. Can you ask your cardiologist?
Sue

Hi Sue
My physical recovery is slow but steady, I'm breaking new ground every day and I am definitely using breathing techniques especially before bed, I am keeping myself busy and doing my best to get proper rest, as for now I'm taking blood thinners and the process for this is one year so I just recently started.. I am so greatful for the air I breath today, there is an urgency that I have to get healthier mentally and physically.. I am a single dad of 3 , 2boys and 1 girl. 11, 14 , 17, they are my fire in this fight to get to were I need to be..I cannot Quit on myself nor them..The struggle w Anxiety is getting better, with a low carb diet, low sodium, and exercise, I can feel the difference..Although at times due to the anxiety I feel pain in my chest which causes me to relive the heart attack And it sort of causes me to loose the ground I gained I can feel the setback.. my days are getting better the attacks not as severe but the battle w the anxiety can take its own course when it wants to and that's when I feel I have no control..especially at night..I will be seeing my pcp and im desperate to start the cardiac rehab, I'm just need the referral from her. I'm also waiting for my insurance for verification to see a therapist so I can better educate myself and learn to use the tools necessary to beat this Anxiety..
But for now I'm doing my best to live peaceably, w no type of frustration triggers but w daily life it can be hard but it's getting better.. I'm picking my battles, and choosing and fighting to think POSOTIVE..That is the key to this whole thing in me recovering...At the cardiac rehab, I'll have council, fitness, nutrition, and be able to be around others who are winning this fight, I'm just in the waiting process and seeing my pcp on the 19th I'm hoping I'll get the support I need..

Vic, I am so happy you are taking your recovery seriously!
I'm curious how you are going to avoid frustration triggers with three teens/tweens?
Can you get them on your team without scaring them? Maybe encourage all of them to join you in your new diet and exercise plans? (Within reason of course - they are kids!)

May I suggest you put something on your phone that you can play when anxiety "grabs" you at night? There are many stress reduction/relaxation/deep breathing apps that you can load and play. I found it most helpful to use the same one or two that I liked over and over again. The familiarity of the sounds and the routine eventually was enough to unwind me to get back to sleep.

Good luck! Hang in there and check back in when you can.
Sue

I'm glad it was helpful. I completely know what you mean, when juggling a chronic condition, it feels like there's so much to do and it feels completely unfair to add yet another thing. And on top of that, like most things in life that have to do with health...it's best to be done consistently. I hope you can find something you like, and that makes it easier to do again and again.

I do breathing practice before I get out of bed...5 minutes if I can, as prescribed by my PT, but if I'm running late or can't stand it then 3 minutes. I set a timer.

For what it's worth, the longer you do it, the more it retrains your brain and nervous system to respond to stress with deep breathing, and that's one reason they feel it can lower BP over time. I don't have a source to quote with this, but I participated in a group treatment program at Mayo, and the person presenting on this said the research shows you can see improvements in two weeks, but as @jenniferhunter said, you could measure your blood pressure before and after and see if it changes.

I'm a "questioner" and when I can see something like that, sometimes it helps to keep me motivated. You're obviously motivated to manage your health, so you have that going for you.