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How to Lower Blood Pressure Immediately: Over 60? A Safer 10-Minute Morning Routine
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Learn a 10-minute morning plan to reduce high morning blood pressure using posture, breathing, and accurate home measurement.

In this video, Dr. Robert explains a simple routine designed for adults over 60. We start with bathroom first and a small glass of water, then set up for a fair reading: sit with back supported, feet flat, cuff on bare skin at heart level, and stay quiet. Take six slow breaths for about one minute, press start, wait a minute, and repeat for a second reading to average.

Measure before caffeine for consistency. We also cover why mornings run higher (normal wake-up chemistry and vessel stiffness with age), how breathing and hydration may help, and common mistakes that push numbers up (dangling arm, talking, crossing legs, tight sleeves, wrist cuffs). If you feel light-headed on standing, move slowly and tell your clinician; you may need personalized guidance.

Use a validated upper-arm monitor and bring it to a visit once to compare. Very high numbers with worrisome symptoms (chest pain, sudden weakness, vision changes, severe shortness of breath) deserve urgent care.

For most people, patterns matter more than a single spike—two calm readings most mornings, averaged weekly, give your clinician clearer data to adjust lifestyle or medicines safely. Never change medication doses or timing without medical advice.

Educational only — not medical advice. Talk to your healthcare professional, especially if you have conditions or medications.
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