Expert shares two-minute breathing hack to lower blood pressure

Untreated high blood pressure is a silent threat that can lead to devastating consequences, including strokes, heart failure, and kidney disease.

While medication and professional consultation remain the gold standard for treatment, an expert is highlighting a surprisingly simple lifestyle hack to help manage hypertension.

In a recent update on Tuesday, Dr Sanjay Bhojraj, a seasoned interventional cardiologist, shared what he describes as the ‘fastest way to lower your blood pressure naturally’—and it takes just 120 seconds.

Dr Bhojraj’s method focuses on the power of controlled breathing rather than reaching for another coffee. The technique is straightforward: inhale through your nose for four seconds, then exhale slowly for six to eight seconds, repeating the cycle for two minutes.

He explains that these longer exhales are key because they "increase vagal tone and reduce sympathetic output." This physiological shift lowers vascular resistance and can drop systolic pressure—the force against artery walls during a heartbeat—within mere minutes.

The cardiologist insists this isn't just a theory, noting that “multiple clinical studies on slow breathing and device-guided breathing have shown average systolic reductions of 5 to 10 mmHg when practised consistently.”

He argues that blood pressure is a nervous system signal influenced by stress and sleep just as much as salt intake.

Although this technique can be as effective as some first-line medical interventions, it is intended to support, not replace, traditional care. Monitoring your readings for a fortnight is recommended to truly see the calming effects of this breathwork.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.