High blood pressure is a serious health condition and is usually controlled with long-term changes such as a healthy diet, regular exercise, and prescribed medication.
However, there are times when your blood pressure suddenly increases. These sudden increases can cause dizziness, headaches, nausea, and, if left unchecked, can lead to dangerous complications.
How to lower your blood pressure quickly and safely?
A slight increase in blood pressure is not always an emergency. But if you experience dizziness, blurred vision, severe headaches, nausea, chest pain, or shortness of breath, it could be a warning sign of a hypertensive crisis and should be treated immediately.
If you have been diagnosed with high blood pressure and have a home blood pressure monitor, check it as soon as you experience symptoms. If your reading is above 180/120 mmHg, stop all activity, lie down, and call 911 immediately.
However, if your blood pressure is only moderately elevated and you do not need emergency medical care, you can try some temporary home remedies.
Ways to Quickly Lower Blood Pressure in an Emergency
1. Take slow, deep breaths
Deep breathing is one of the simplest and most effective techniques for calming the sympathetic nervous system. Here you should:
- Sit still or lie down comfortably.
- Breathe in through your nose for 4 seconds.
- Hold your breath for 2 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat at least 10 times.
After just a few minutes, you will feel your heart rate slow down and your body calm down. This is an effective way to control blood pressure during times of stress.
2. Meditate or Focus on a Positive Image
Meditation is not only a way to relax the mind, but it also has a direct impact on blood pressure. When you sit still, close your eyes, and focus on your breathing or a peaceful image, your body will begin to move out of the “fight or flight” state. If you are new to meditation, just sitting in silence, listening to soft music or nature sounds for a few minutes will have the same effect.
3. Drink a glass of water
Dehydration can cause blood pressure to rise due to decreased blood volume and constriction of blood vessels. Sometimes, simply drinking a glass of cool water is enough to calm the circulatory system and bring blood pressure back to normal.
However, do not drink too much water in a short period of time, especially water containing caffeine or sugar, as it can make the condition worse.
4. Lie down in a comfortable position
Lying down in a straight, relaxed position, avoiding bright lights and noise will help reduce pressure on the heart and blood vessels. You can put a pillow under your head, keep your arms along your body and breathe deeply and evenly.
Many people feel comfortable after just 5–10 minutes of lying still in a quiet space.
When to call an ambulance?
Although the above measures can help lower blood pressure temporarily, if you experience any of the following serious symptoms, seek medical help immediately:
- Blood pressure ≥ 180/120 mmHg and does not decrease after 5 minutes of rest.
- Chest pain, shortness of breath, weakness in the limbs or difficulty speaking.
- Blurred vision, severe headache of unknown cause.
- History of heart disease, stroke or vascular complications.
Do not take emergency blood pressure medication without a doctor’s instructions, as this can cause excessive drop in blood pressure leading to fainting or cerebral ischemia.
