Seniors: 1 Simple Method Lowers Blood Pressure INSTANTLY

[00:00] This one simple trick lowers blood pressure. If your blood pressure is consistently high, it quietly damages the arteries that feed your brain, your kidneys, and your heart. It raises your risk of heart attack, stroke, cognitive decline, kidney disease, even if you don't have any symptoms at all.

[00:20] So here's the part most people don't realize. You can lower your blood pressure immediately, safely, at home, without drugs, and without waiting for months to see if the drug's going to make this go down. But there's a right way and a wrong way to do it.

[00:40] Today I'll show you a protocol that's been studied, published, and proven multiple times to drop blood pressure within minutes and add decades to your life if you repeat this activity. Later in the video, I'll also share a bonus

[01:00] tip, a simple exercise that trains your arteries to stay more flexible long term. So I'm excited to share this method with you. We've talked about other methods. This is going to be a different one. Let's first understand what blood pressure is, what your doctor or nurse are actually measuring when they

[01:20] measure your blood pressure. So most people hear these numbers, maybe 130 over 80, and they don't really know what they're measuring. So here's what it is. Blood pressure is the force of blood pushing against the walls of your arteries. Every time your heart beats, it sends

[01:40] out a wave of pressure through those arteries. The top number? Well, that's the pressure that's created in the peak of that wave. And the bottom number? That's the pressure that you still have in that artery at that time when it gets to the bottom of that wave. And so the further you get from the heart,

[02:00] the lower the blood pressure, the pressure in your aorta is going to be higher than the pressure in the artery out here. So why does this matter? Well, because over time, if that pressure stays too high, it puts mechanical stress on your arteries. The

[02:20] inflation. It's like putting too much pressure inside a garden hose. It's going to blow it up. And that's not just the pressure itself, it's the constant force. It can cause injuries in the lining of the artery and that's the problem. Your body responds by sending in repair signals.

[02:40] immune cells and cholesterol and things we call cytokines. You may have heard of it back during the pandemic. It's like things that call immune cells to come function. So you get inflammation, which is how plaque begins to start in the very beginning. So when we talk about reversing

[03:00] plaque or preventing heart disease, blood pressure is one of the most important levers we can pull. Here's the thing, though. Most people think high blood pressure is just about salt, weight, and genetics, and maybe age. That's not it. There's more to it than that.

[03:20] Actually, it's a reflection of how your nervous system is working. Your arteries aren't just passive tubes. They're dynamic. They expand and contract all the time. And that process is controlled by your autonomic nervous system. Now, wait a minute. I know I just used one of those big medical words, autonomic.

[03:40] Here's what this is. It's specifically the balance between your stress responses, your epinephrine, your fight-or-flight, and your relaxation responses, what we would also call the vagus nerve or parasympathetic, to use a couple of those jargon words. It's basically

[04:00] Rest and digest. Slow your body down. Be calm. So that balance is a critical piece of blood pressure. If you've got stress constantly turned on, cortisol constantly going, epinephrine firing all the time, your arteries are going to stay

[04:20] tense. Your heart rate rises, your blood pressure stays too high. So to lower blood pressure safely and immediately, we have to shift that balance from maybe too much what we call, again, sympathetic or fight-or-flight and make it a little bit more rest.

[04:40] toward recovery, toward calm. Now that you understand what blood pressure really reflects and how closely it's tied to your nervous system, let's talk about a technique that can help bring it down safely starting today. Here's a technique, and you know, I sometimes have a little bit of a

[05:00] bit of problems pronouncing it. It's not in my native language. Brahman-pranayama. Brahman-pranayama. And if you might have guessed that that sounds Indian, like the Indian subcontinent, it's a good guess. Remember those guys knew what they were doing. They've been into

[05:20] meditation for not years, not decades, not centuries, for thousands of years, millennia, and they got something really good out of it. And the Western world still struggles to understand it. There's a component of meditation. I'm not going to be asking you to meditate.

[05:40] here. I'm going to be asking you to consider something else. Slowing your breathing down, slow controlled breathing, practices, they come from yoga, as you know, but they've now been studied in modern clinical research, western medicine, put to the test, up one side.

[06:00] down the other and believe it or not, the controlled breathing, some of these components work very, very well. Here's some stuff that's important about that. In a 2010 clinical study, participants practiced this breathing for just five minutes a day and within three

[06:20] days. One month at five minutes a day, their average systolic blood pressure dropped by eight points. Eight points is a big, big deal. That's like going from 128 to 120, 138 to 130. And for many people, the benefits started

[06:40] showing up far earlier than the one month. They started showing up within a week or two. Again, that's without medications, without workouts, without a bunch of physical exercise without changing what they ate. Nothing but changing the way they breathed.

[07:00] consistent, structured breathing, and not even all day, just for five minutes once a day. So if your numbers are creeping up or you're trying to avoid another prescription, this is one of the simplest and most effective tools you can use to start changing direction.

[07:20] Here's the protocol. Sit comfortably, upright, and I'm going to try to do it with you here on the video. Inhale slowly through your nose for 5 seconds. 5. Okay, and then exhale for 5 seconds.

[07:40] I'm not so good with my seconds. We need to get a timer to do that. But you get the point. Even just if my seconds are not so good, even as we slow this down, we start to have an impact. We start to move from that sympathetic

[08:00] fight or flight, back down to rest, helping those blood pressure receptors slow things down, decrease blood pressure. Now do this for 5 to 10 minutes once a day. Again, even if you do 10 minutes twice a day, that is a really big deal.

[08:20] because the study showed improvement at five minutes once a day. That gentle rhythm and sound stimulate your vagus nerve. It tells your body it's okay to shift out of stress mode and into recovery. So for those of you that are geeks and want to know,

[08:40] mechanisms and we've got a lot that watch our channel. It's been shown that that vagus nerve, the nerve that slows us down, helps us rest and recuperate. That nerve is stimulated especially when you do a couple of things. Number one, when you exhale through your mouth.

[09:00] Number two, when you slow that exhalation down, those things stimulate the vagus nerve, which in turn stimulates decreased fight or flight.

[09:20] When that happens, your heart rate slows down, your blood vessels relax, and your body's baroreflexors, pardon that term, baro means pressure, reflexors means it's an internal pressure control system is what it is.

[09:40] Those things start working better again. But most doctors never really mention this because it doesn't come with a prescription and it's not part of standard training. And that doesn't mean that it's not effective. It just means that it's overlooked.

[10:00] So let's not just talk about it. Let's try it. Let's try it together. You don't need to do these perfectly. I've already demonstrated that. Just follow along and notice how your body begins to feel. Most of you will begin to feel a little bit of calming. Let's go through about a minute of breathing.

[10:20] right now. We will breathe in for 5 seconds and out for 5 seconds and let me see if I can get this geared up with my watch here. I'm not so good with technology. So we'll see how far I can get in.

[10:40] Out In Out In Out In Out Out Out Out Out Out Out Out

[11:00] In. Out.

[11:20] In In In In In How? In In In Now that was just one minute.

[11:40] feels comfortable, you can do that on the exhale. And I'll give you an example of that as well. Let's do the in. Out.

[12:00] meditation practice. So that's another way of doing it and a lot of people just feel better doing that. In a lot of the meditation practices you hear them vocalizing a little bit. You don't have to do that.

[12:20] If you don't, just breathe quietly the way we did in the very beginning. Either way works. Sit upright. Relax your shoulders. Get into a comfortable position. That's all it takes to start telling your system, calm down. If you practice this daily,

[12:40] Again, five minutes, 10 minutes is even better in the morning and again in the evening. You're getting a head start. You're giving your body repeated signals that it's safe to relax even in this modern, scary world. And that allows your blood pressure to regulate itself rather than just constantly

[13:00] reacting to stressors. And if you're tracking things like resting heart rate or heart rate variability, HRV, and people ask me, why are you wearing two auruses? This is an aura. This is a competitor called Ultra Human. This is,

[13:20] a whoop and this is an Apple Watch and it's part of my job. It's part of what I do. I am studying wearables and this is a key area where wearables are going to be a big advantage as people begin to learn to use them. You see these more and more

[13:40] often now. The vup is becoming very popular, the aura is becoming very popular. All of these go on some similar technology and that technology keys on your basal heart rate and how fast that heart rate is. Sixty is a good number for most people and when

[14:00] When they start climbing up into 65, 70, that's a sure sign of stress for their basal or resting heart rate. Heart rate variability is the same thing, except the opposite. You want to have increased heart rate variability. That's what you want because that's a sign of being in a place of love.

[14:20] less stress. And this is just one tool. So now let's take a look at another thing. I mentioned exercise earlier on. Here's an exercise protocol that helps retrain your arteries so your arteries respond better to pressure over time. So now that you've got a technique to bring blood pressure down,

[14:40] right now, let's talk about how to keep it down long term. This part is for those of us who want something that's simple, scalable. In other words, you can expand it and proven to work without needing hours in the gym or a prescription bottle, a bunch of chemicals.

[15:00] It's called isometric handgrip training and it's been shown to significantly lower resting blood pressure after just 10 weeks, 2.5 months of short structured exercise sessions. And you think, exercise, I don't want to go to a gym. You don't need to go to a gym. We're talking about isometric exercise.

[15:20] exercises for your forearms, your wrists, your hands. Handgrip stuff. Here's how the protocol works. First, you'll need a handgrip device. This can be a rehab-style grip trainer, a spring-loaded dynamometer, or even a rubber dog bone.

[15:40] things called dog bones. It's basically like a broom handle with weights on one end of a rope, the broom handle on the other, and you do that to exercise your grip. Anything you can squeeze and hold steadily gives you much more of the isometric component.

[16:00] That's what we're talking about here. Isometric means you're not moving the muscles, you're just squeezing them at one level, no movement. So start by finding your maximum grip strength. Squeeze the device as hard as you can for four or five seconds. Rest for 10 seconds.

[16:20] Then repeat two more times. Take the average of the three to estimate your T max, your maximum isometric tension. Rest for five minutes. Then begin your session. Squeeze the hand grip device at least 30% of your T max.

[16:40] it for 3 minutes, rest for 5 minutes, repeat that sequence 5 times, that's one complete session. Do that session 3 times per week for 10 weeks, that's it. It's been shown to decrease blood pressure. It may not sound like much, but this kind of low-level isometric training stimulates changes

[17:00] in your vascular tone, your nervous system, your regulation on tone, endothelial function, and the interlining of your arteries. So that's what leads to a real measurable drop in both the systolic and diastolic blood pressure over time, especially in people with elevated starting.

[17:20] values. You can do it at home. You can do it with a $10 grip tool in less than 30 minutes. So if you're looking for something practical, something that works, this is worth your time. You've just learned two powerful ways to lower blood pressure, one that works right away and one that builds up change over time.

[17:40] to get something like that. I've designed a specific kit. We call it the metabolic risk assessment kit. It includes a dynamometer. That's one of the reasons we included that in the kit. You can use it to measure your grip strength, but also to do the exercise itself. So the kit includes a

[18:00] series of home tests to evaluate your own metabolic health. You'll also get some access to a consultation with one of our coaches to go over your results. And this is not like taking a supplement. It's not simple and easy, but it's a little bit more involved than that.

[18:20] that and it's something that gives you real understanding of your health. Check the link in the description below if you want to get that thing. If this video has you rethinking your approach to heart health, maybe that's a good thing. I've put together something that'll help you.

[18:40] It's my seven-step heart attack prevention protocol. It's simple. It's a practical guide. It's what we use with our own patients. It covers the tests that actually matter, which supplements to focus on, and the lifestyle shifts, mostly lifestyle, shifts that move the nines.

[19:00] needle. So click the link below and get your copy. It's free. Breathing, grip, strength, they're only part of the picture because if you're still eating in a way that spikes inflammation, spikes insulin, spikes vascular stress, your body's

[19:20] still fighting an uphill battle. So again, these things are not as important as diet. The next step in changing your blood pressure is changing that internal environment that allowed the blood pressure to get started in the first place, that created that high blood pressure.

[19:40] And that starts with food, not just what you avoid, but what you add consistently to support better vascular health. So in the next video, I walk you through the best foods to lower blood pressure.