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How To Control Blood Pressure In 3 Minutes? Know From Expert

High blood pressure can affect your heart adversely. Here is a way to control blood pressure in just 3 minutes.

Puru Bansal
Written by: Puru BansalUpdated at: Apr 29, 2022 16:53 IST
How To Control Blood Pressure In 3 Minutes? Know From Expert

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We go through a lot of challenges and problems through our lifetime. One of the serious ones are related to health disorders that could possibly go worse with time. Blood pressure issues are handled by thousands of people all over the world and still there is no permanent solution to this. High blood pressure is the cause behind several heart attacks, heart rhythm disorders and other related disorders. Medicines that we consume can take several hours to work and thus it is not the best solution for someone needing immediate help. Thus today we will tell you a remedy and way to control high blood pressure in less than 3 minutes. 


High blood pressure or hypertension is a condition which is forces blood over your arteries in a high thrust because of which it creates some problems such as heart diseases. The more blood your heart pumps in the arteries, the narrower your artery gets. According to Dr. Sumeet Nigam, General Physician at Sahara Hospital Lucknow, hypertension is one of the leading causes of sudden heart attacks and heart problems. 


It is important for everyone to keep their blood pressure in check to avoid any disorder or serious health problem. The best solution is actually to exercise, this may seem unnatural but it’s true. There is an exercise which can bring down hypertension symptoms down in less than 3 minutes.

How to Bring Down Blood Pressure in 3 Minutes?

Medicines takes several minutes to actually help and have a effect on your body meanwhile one exercise can help you in 3 minutes. Cool right? There is actually a hand exercise which can help you to control your blood pressure by just sitting down and having a handgrip. Let us know in detail how does it help in cases. 

Isometric Handgrip Exercise

Isometric handgrip exercise is a solution which is also recommended by several doctors and has been proven effective according to different studies. This handgrip technique helps to reduce blood pressure within few minutes because it affects your systolic blood pressure. It could also be used as a daily measure to keep your blood pressure in control but for that you must consult your doctor for precautionary purpose. 

How to use isometric handgrips for blood pressure control?

The basic thing to do is to squeeze and release the hand grips at regular interval. But there needs to be a specific technique when it comes to controlling blood pressure. Here is the method you should use-

  • Place your thumb on one side of the gripper and other fingers on the other side
  • Now hold the hand gripper so that your lower palm also touches the gripper but does not come in between
  • After this you need to squeeze the gripper with your thumb and first three fingers
  • Make it gradual, do not rush and release the hold
  • Do this constantly for almost one minute and then rest


If done regularly, this isometric hand grip exercise can bring down your blood pressure in just 2-3 minutes. It can also have an extensive affect that can keep your blood pressure in control and reduce it by 8 to 10 mmHg. Avoid hypertensive crisis and thus consult a doctor before bringing it to your routine. You can also do this exercise by using soft ball as well.

Also Read- Diabetes Management: How To Keep Blood Glucose Level In Check

Risk Factors of Hypertension

There are various factors that can increase risk of hypertension and blood pressure problems. Some common risks are-

  • Living a sedentary lifestyle
  • Being obese or heavily overweight
  • Drinking too much alcohol
  • Eating more processed food and beverages
  • Due to genetic reasons
  • Extensive smoking

Prevention Tips for Control High Blood Pressure

1. Take regular health checkups

It is necessary to keep going for health checkups once in few months. This applies to those who are not having any major health issue or heart related problems. Those have diabetes or heart disease should atleast get their health check-up done once in a month. They should also have a blood pressure instrument and blood sugar instrument for daily measurement and for regulation.

2. Salt Intake should be Minimized

Sodium in more than necessary amount can be very harmful for heart patients or people having blood pressure problems. Increase in the salt in your diet can cause health issues and increase blood pressure. Try to add other spices rather than adding extra salt in your meals.


3. Stay Active and Do some Physical work

Keeping your physical activities going can reduce the risk of blood pressure problems and can help you regulate your problems. Working out can keep your heart healthy and keeps you going. Try to involve yourself in some sport activity or exercise for 30 minutes regularly. 

Also Read- Swank Diet For Multiple Sclerosis: Is It Really Helpful?

4. Avoid processed or Oily Food

Fatty foods can increase accumulate fat in your blood vessels and can increase the risk of hypertension. Smoking and eating beverages also increase blood pressure and results sudden heart attacks. Therefore you should avoid eating any such food items, especially people suffering from any heart related condition.

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