Reducing High Blood Pressure

In the 5:17 video below I teach three simple and relaxing exercises that can reduce high blood pressure.

Exercise 1: Belly Breathing Retraining

Breathing high and hard in the upper body can put extra pressure on the heart. Many, many people breathe this way and have for years, it having long ago become an ingrained, unconscious habit.  Breathing in this manner over and over and over, every day, for years, leads to habitual stress and underlying, unresolvable tension.

Belly breathing is the natural way to breathe; the first step for most people in retraining how they breathe.

Using a belt or flat strap, you can gently retrain your breath to become comfortable with going lower, slower and deeper. Simply wrap the belt around your abdomen–not tightly, just snug. Inhale, sending your breath deep to your belly. Such an inhale will create expansion against the strap. This teaches the muscles a better way of breathing. It shows them what to breathe against–the palpable pressure of the belt.

Exhale by relaxing the belly, allowing it to deflate.

Exercise 2: The Healing Sound “Haaaahh”

Look down and make the sighing sound “haaaahh.” Make this healing sound as the hands are expanding out and down from the heart, opening the hands forward, outward and toward the the ground.

The sound vibrations help release tension energetic stagnation in the center of the chest.

Opening and lowering the arms and hands dissipates tension out of the chest into the earth.

Looking down sends energy and consciousness downward; which is what you want for lowering your blood pressure.

Exercise 3: Rooting the Heart Energy in the Dantian

Begin with your palms facing down at the upper chest. With an exhale, press down from the upper chest to lower abdomen. Intend that excess energy in your heart to descend to your lower energy center, where it stays.

The premise of this exercise is that most people with high blood pressure have too much energy in the chest and too little in the lower energy center (the Dantian.) By redistributing the energy, a new and better balance in the body is established, leading to easier breathing, easier blood flow, and more calmness.

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You can cure your insomnia.

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Following is an effective self-healing method for sleep difficulties.

This short qigong series can help you sleep through two energetic mechanisms:

The redirection of your Qi.

Charging your Kidneys.

Redirect Your Qi

The Qi is redirected, in a series of steps, from your head, to your Kidneys, to your lower abdominal center (Dantian), and finally to the bottom of your feet. Being awake means your body’s consciousness and energy is outside of your body, forward in focus, and up. The insomnia prescription will bring your energy in, back, and down.

Charge and Fill Your Kidneys

The Kidneys, which also include your adrenal glands (which lie on top of each Kidney), are crucial in Chinese Medicine approaches. To put it simply, the Kidneys can be thought of as fuel reserves, as gas tanks. Your tanks get emptied by forcing and using willpower to get things done. You run out of energy, and are essentially running on fumes. If you have ever heard the term, “too tired to fall asleep,” then you know what I mean.

Here is the prescription for insomnia

The instructions for how many reps to practice: The more persistent and bad the insomnia, the more reps.

Steps one, two, and three can be done standing or seated.

Step One

Massage the Kidneys until warm. You can massage up and own, back and forth, or around in circles, both directions. You can use the palms or, if you can’t reach easily, the backs of the hands. Warming the kidneys will increase the blood flow, relieve tensions around them, and generally turn them on. You want your Kidneys “on” so your thinking brain can turn “off” for several hours.

Reps: 20 to 50.

Step Two

Place your palms on your back, over your Kidneys. Inhale to your kidneys. Round your back a bit with the Kidneys to help expand the tissues around those fist-sized structures. With the inhale, image you are drawing energy that is extra and unneeded from your upper body to your Kidneys. Exhale into your kidneys to store that extra energy.

Reps: 20 to 50.

Optional, if the Kidneys need a lot of attention:

Repeat steps one and two, twice more.

Step Three

Place your right hand on your lower abdomen (Dantian), below the belly button and the left hand over the left Kidney. On the inhale, connect to the left Kidney. Don’t breathe to it, as you did in Step Two, just be there, at the Kidney. On the exhale, use your breath and intention to guide Qi from your Kidney to your lower abdomen.

Now place your right hand on the right Kidney and left hand on the lower abdomen. On the inhale, connect to the right Kidney. On the exhale, use your breath and intention to guide Qi from your Kidney to your lower abdomen.

Steps four and five are done seated.

Step Four

Warm up your left sole of your foot by rubbing it with your right palm. The center of the palm is a fire point, connected to the heart in acupuncture and qigong theory. The point being rubbed on the foot is called Kidney 1 (KD-1) or Bubbling Well. It can be found in the space created by the two balls of the foot.

Repeat on the other leg, warming up the right sole with the left palm.

Reps: 20 to 50 per side.

Step Five

Place your left hand on your lower abdomen (over the Dantian) and the right hand on the sole of the right foot. Feel the Dantian on the inhale. On the exhale, gently encourage energy to travel down the leg to the bottom of the right foot. You may have to cross the lower left leg over the right leg to reach the sole easily.

Reps: 20 to 100 per side.

Repeat on the other side, right hand on Dantian, left hand on right sole.

Show the kidney location

It might take a few sessions of practice, and a few nights, for chronic insomnia to begin to lessen it’s cruel hold on your sleep, for the water to make progress on filling the well.

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