Effective way to reduce blood pressure without medicine, adopt this secret health formula in just 2 minutes

By Cross Talk India Team On Aug 13, 2025

Health tips for hypertension: In today’s fast pace, high blood pressure i.e. hypertension has become a very common problem. Work pressure, stress, irregular eating and lack of sleep are affecting our health. High blood pressure is not just a number, but it can cause many serious diseases related to the heart, kidney and brain. This is the reason that people resort to medicines, diet plans and yoga to control blood pressure. But what if you tell me a simple exercise of just 2 minutes, which can lead to your blood pressure natural control? This is not a rumor, but a way certified by scientific research, which is now in discussion worldwide.

New way to control blood pressure

Recently, health experts and researchers have suggested a very easy and short time -consuming exercise, which takes only 2 minutes to do and its effect has been seen to reduce blood pressure. In this exercise you do not need much hard work or heavy equipment, but you can do it at home, office or any quiet place. This method is called Isometric Handgrip Exercise. In this, you have to put a small ball, handgrip device or any pressable item and put light pressure.

How to do this 2 minute exercise –

First take a small rubber ball or handgrip tool.
Hold it in your hand and start pressing lightly.
Maintain continuous pressure for 10 to 20 seconds.
Then relax the hand and take a break of 10 seconds.
Repeat this process 4-5 times.
Do this exercise with both hands.
The entire process is completed in only 2 minutes.

Scientific reason

According to scientists, when we exercise isometric handgrip, it improves vascular flexibility of our blood vessels. This makes the flow of blood smooth and blood pressure starts decreasing naturally. This method also reduces the activity of the sympathetic nervous system, causing stress decreases and reduces pressure on the heart.

According to a study by the American Heart Association, doing this exercise 3-4 times a week can reduce an average of 8–10 mmhg in systolic blood pressure (upper reading) and 4-5 mmhg in diastolic blood pressure (lower reading).

This method is beneficial for whom

Early high blood pressure patients, whose BP is lightly increased and does not want to be completely dependent on medicines. Office workers, students or people who remain under stress for a long time and who find it difficult to do heavy exercises. Those people who are unable to take much time: This method of only 2 minutes is also effective for busy people.

Important precautions –

If your blood pressure is very high or you are taking medicines, then consult a doctor before starting this exercise.
Do not put pressure too much, as it can cause muscle stretch or pain.
Initially start from 2 minutes and gradually increase time and pressure.
Do not do it immediately after eating or when it is too tired.

Other healthy habits that help in blood pressure control-

Although this 2-minute trick is very effective, but if you adopt some healthy habits with it, then blood pressure can be controlled for a long time-

Eat less salt.
Include fresh fruits and vegetables in the diet.
Walk at least 30 minutes daily.
Keep away from smoking and alcohol.
Get enough sleep and reduce stress.

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