We Asked 4 Cardiologists the Best Stress-Relief Habit for Lower Blood Pressure and They All Said the Same Thing

We often think of stress as a “mental thing.” But your physical and mental health are intertwined—the mind is a part of the body, after all. And guess what? Stress can contribute to high blood pressure. In fact, in 2021, the American Heart Association released a statement linking high stress to elevated blood pressure.

“When you are stressed, your brain immediately triggers a ‘fight-or-flight’ survival response, flooding your body with hormones like adrenaline and cortisol that spike your heart rate and blood pressure, even in those with perfectly healthy hearts,” explains Dr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s Structural Heart Division.

He warns that the effects of stress are more dangerous for people with pre-existing cardiovascular conditions, like high blood pressure.

“Because their cardiac and vascular system may already be affected, this stress-induced hormone surge causes their blood vessels to stiffen and their arteries to narrow to a critical degree, which can increase the risk of heart attacks and cardiovascular events,” Dr. Geloo explains.

To be clear, he says it’s unnecessary (and impossible) to avoid all stress. In fact, some short-term stress can help us focus when preparing for tight deadlines or work presentations. It’s the chronically high stress that worries cardiologists, especially because of its effects on your blood pressure.

“Over time, this constant state of high alert takes a heavy physical toll on your cardiovascular system by elevating your heart rate, spiking your blood pressure and triggering widespread inflammation that can slowly damage and clog your arteries,” Dr. Geloo warns.

Stress relief habits can help lower blood pressure. But if time or money is a current life stressor, you may feel at a loss. Good news: We asked four cardiologists for their pick for the best stress-relief habit to lower blood pressure, and they all said the same thing. It’s something free, and even busy types can do it. Scroll on for their choice.

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Doing breathing exercises at least once daily at a time most convenient for you is the best stress-relief habit for lower blood pressure, according to four cardiologists. “I’m a big proponent of breathing exercises for my patients because they are a simple yet powerful tool for managing blood pressure,” explains Dr. Craig Basman, MD, an interventional cardiologist with Hackensack University Medical Center.

Three other cardiologists echo these sentiments, noting that breathing exercises tap into the mind-body connection and benefit your heart.

“Doing breathing exercises will stimulate the vagus nerve and lower production of stress hormones like adrenaline, which will then lower blood pressure in the body,” says Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center.

For the unfamiliar, the vagus nerve is your body’s longest nerve, acting as an “information highway,” the Cleveland Clinic points out. It connects the brain to other organs, including your heart. It’s also responsible for putting your body into a “rest and digest” state. When this state is activated, Dr. Geloo says our blood vessels naturally relax and widen.

“This response can result in lowered blood pressure as it allows blood to flow through your vessels more easily, reducing some of the strain on your heart.” Dr. Geloo tells Parade.

And, not for nothing: Anyone can do daily breathing exercises.

“It’s free and can be done anywhere—no equipment is needed,” notes Dr. Nishant Kalra, MD, an interventional cardiologist and the regional chief medical officer at VitalSolution, an Ingenovis Health company.

Related: This Daily Habit Is Secretly Damaging Your Arteries, Cardiologists Warn

3 Great Breathing Exercises for Lowering Blood Pressure

Cardiologists say that breathing exercises are an excellent stress-relief habit to lower blood pressure. But what’s the best breathing exercise for blood pressure? It’s personal. Cardiologists shared three breathing exercises that may help with blood pressure.

1. Box breathing

Dr. Basman suggests doing box breathing by:

1. Inhaling through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale through your mouth for a count of four.
4. Hold your breath for a count of four.
5. Repeat this cycle for a few minutes.

2. 4-7-8 breathing

Dr. Kalra explains how to do 4-7-8 breathing:

1.  Inhale for 4 seconds.
2. Hold for 7 seconds.
3. Exhale for 8 seconds.
4. Repeat 3 times for four cycles to start.

3. Diaphragmatic breathing (belly breathing)

To engage in diaphrmagmatic breathing, Dr. Basman says to:

1. Lie on your back with your knees bent.
2. Put one hand on your upper chest.
3. Put the other hand on your belly, right below your rib cage.
4. Inhale slowly through your nose, allowing your belly to rise. Keep the hand as still as possible.
5. Tighten your stomach muscles. Let them fall inward while you exhale through pursed lips.

Related: This Popular Salad Dressing Ingredient Could Be Damaging Your Heart, Cardiologists Warn

3 More Great Stress-Relief Habits for Blood Pressure

Breathing exercises can relieve stress and manage blood pressure. Other habits are also helpful. Cardiologists share three of their other favorite stress-busting, blood-pressure-lowering habits.

1. Regular physical activity. Dr. Chen says regular physical activity, such as brisk walking, relieves stress and boosts overall heart health, explaining, “The exercise helps release endorphins, which can improve your mood.”
2. Yoga. Dr. Kalra loves how yoga combines breathing, movement and meditation, helping to lower blood pressure.
3. Social activities. It’s so hard to keep track of friends and family, but it does your heart good. “Human-to-human connection and communication triggers many pathways that improve stress,” Dr. Geloo says.

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Sources:

• Dr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s Structural Heart Division
• Dr. Craig Basman, MD, an interventional cardiologist with Hackensack University Medical Center
• Dr. Nishant Kalra, MD, an interventional cardiologist and the regional chief medical officer at VitalSolution, an Ingenovis Health company
• Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center
• Psychological Health, Well-Being, and the Mind-Heart-Body Connection: A Scientific Statement From the American Heart Association. Circulation.
• Cardiovascular Reactivity to Mental Stress and Adverse Cardiovascular Outcomes in Patients With Coronary Artery Disease. Journal of the American Heart Association.
• Relation between resting amygdalar activity and cardiovascular events: a longitudinal and cohort study. The Lancet.
• Vagus Nerve. Cleveland Clinic.