To lower high blood pressure quickly-within about 3 minutes-there are several effective techniques you can try at home, though these provide temporary relief and are not substitutes for medical treatment:

• Deep Breathing Exercises: Taking slow, deep breaths activates the parasympathetic nervous system, helping your body relax and lowering your blood pressure. For example, inhale deeply through your nose, hold for a few seconds, then exhale slowly through your mouth. Repeat this for a few minutes to reduce stress and blood pressure

• Drink Water: Dehydration can raise blood pressure, so drinking a glass of water can help lower it quickly

• Lie Down and Relax: Lying down flat and calming yourself can improve blood flow and reduce blood pressure temporarily

• Mild Physical Activity: Light stretching or a short walk can help lower blood pressure immediately by improving circulation

• Cold or Warm Shower: Taking a cold shower may initially constrict blood vessels but can lead to blood pressure reduction during rewarming; warm water helps relax muscles and reduce tension

• Inspiratory Muscle Strength Training (IMST): This is a breathing exercise involving 30 deep breaths against resistance, taking about 5 minutes daily, shown in studies to lower blood pressure and improve vascular health over time. While not an immediate fix in 3 minutes, it’s a promising quick daily practice for blood pressure control

If your blood pressure is extremely high (e.g., 180/120 mmHg or above) or accompanied by symptoms like chest pain, dizziness, severe headache, or shortness of breath, seek emergency medical care immediately-do not rely on home remedies

. In summary, for a quick 3-minute approach, focus on deep breathing, hydration, and relaxation techniques to temporarily lower blood pressure, but always consult a healthcare provider for ongoing management and treatment.