Blood Pressure (Hypertension & Hypotension)
Overview
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. It naturally fluctuates throughout the day but can become a health concern when it remains consistently too high (hypertension) or too low (hypotension).
High blood pressure is often called the “silent killer” because it may not cause obvious symptoms until complications develop — such as heart disease, stroke, kidney damage or vision problems[1]. Low blood pressure, on the other hand, can cause dizziness, fainting, or fatigue, particularly when standing or after meals.
While medical evaluation and monitoring are essential, Traditional, Complementary and Integrative Healthcare (TCIH) approaches can play a valuable role in regulating blood pressure naturally — supporting vascular health, stress resilience, and lifestyle balance[2,3].
Common Causes and Contributing Factors
For High Blood Pressure (Hypertension):
- Chronic stress or anxiety
- High sodium or processed food intake
- Sedentary lifestyle
- Excess body weight or obesity
- Smoking and alcohol consumption
- Sleep apnea or chronic sleep deprivation
- Genetic predisposition or family history[2,4]
For Low Blood Pressure (Hypotension):
- Dehydration
- Nutrient deficiencies (especially vitamin B12 or folate)
- Prolonged standing or sudden position changes
- Hormonal imbalances or thyroid disorders
- Certain medications or overexertion[1,5]
Both conditions are influenced by autonomic nervous system regulation, making mind–body therapies and stress management central to holistic care.
Signs and Symptoms
Hypertension (High Blood Pressure):
- Headaches or lightheadedness
- Fatigue or shortness of breath
- Facial flushing
- Irregular heartbeat
- Blurred vision
Hypotension (Low Blood Pressure):
- Dizziness or fainting
- Weakness and fatigue
- Blurred vision
- Nausea
- Brain fog or difficulty concentrating
Persistent high or low readings should always be discussed with your healthcare provider. Complementary practices can help stabilise blood pressure, but medical supervision is essential.
Holistic and TCIH Approaches
Holistic care for blood pressure focuses on balancing heart, vascular, and nervous system function, while addressing lifestyle, stress, and emotional health.
You may wish to explore:
- Yoga Therapy – gentle postures, breathwork, and relaxation lower sympathetic activation and support cardiovascular resilience [3,4].
- Meditation / Mindfulness – consistent practice can reduce systolic and diastolic blood pressure by calming the nervous system [6].
- Breathwork – slow, diaphragmatic breathing regulates heart rate variability and parasympathetic tone [5].
- Acupuncture – studies suggest acupuncture modulates blood vessel dilation and autonomic balance [6].
- Massage Therapy – promotes relaxation, circulation, and reduced cortisol levels, indirectly supporting blood pressure stability.
- Naturopathy – emphasises dietary changes such as reducing processed salt, increasing potassium-rich foods, and using supportive supplements like magnesium or CoQ10.
- Herbal Medicine – herbs such as hawthorn, garlic, and hibiscus have demonstrated blood pressure–lowering properties in clinical trials [8].
- Tai Chi and Qigong– gentle movement practices shown to reduce both blood pressure and stress in older adults [4].
Self-Care & Lifestyle Practices
Simple daily habits can make a measurable difference:
- Eat a diet rich in fruits, vegetables, legumes, and whole grains
- Limit processed foods, caffeine, and excessive salt
- Maintain regular physical activity — walking, yoga, or tai chi
- Practise deep breathing or mindfulness daily
- Stay hydrated, especially in warm climates
- Prioritise adequate sleep (7–9 hours)
- Avoid smoking and excessive alcohol use
- Check blood pressure regularly if you have risk factors or symptoms
When to Seek Professional Support
Seek immediate medical attention if you experience:
- Severe headache, chest pain, or shortness of breath
- Dizziness or fainting spells
- Sudden vision changes or confusion
- Consistent readings above 140/90 mmHg or below 90/60 mmHg
Integrative care works best in partnership with your healthcare provider. A verified SoulAdvisor practitioner specialising in yoga therapy, acupuncture, naturopathy, or stress management can complement medical treatment and support your journey to heart balance and vitality.
Therapies that may assist blood Pressure (Hypertension & Hypotension):
References
1. Blood pressure. Wikipedia; 2025.
2. Whelton, P. K, et al. ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults. Hypertension; 2018.
3. Nalbant G, Hassanein ZM, Lewis S, Chattopadhyay K. Content, structure, and delivery characteristics of yoga interventions for managing hypertension: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health; 2022.
4. Liang, H, Luo, S, Chen, X, Lu, Y, Liu, Z, & Wei, L. Effects of Tai Chi exercise on cardiovascular disease risk factors and quality of life in adults with essential hypertension: A meta-analysis. Heart & Lung; 2020.
5. Garg, P, Mendiratta, A, Banga, A, Bucharles, A, Piccoli, M. V. F, Kamaraj, B, Qasba, R. K. Bansal, V, Thimmapuram, J, Pargament, R, & Kashyap, R. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention; 2023.
6. Babak, A, Motamedi, N, Mousavi, S. Z, & Darestani, N. G. Effects of mindfulness-based stress reduction on blood pressure, mental health, and quality of life in hypertensive adult women: A randomized clinical trial study. The Journal of Tehran University Heart Center; 2022.
7. Akila, A, Mooventhan, A, Mangaiarkarasi, N, & Manavalan, N. Effect of needling at an acupuncture point Zusanli (ST-36) on blood pressure and heart rate variability in patients with hypertension: A randomized placebo-controlled study. Advances in Integrative Medicine; 2024.
8. McKay, D. L, Chen, C. O, Saltzman, E, & Blumberg, J. B. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. Journal of Nutrition; 2010.
