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Physical Relaxation - Overcoming High Blood Pressure, Issue #014
March 03, 2012

Overcoming High Blood
Pressure Newsletter
On Physical Relaxation

Issue #014 - March 3, 2012

do you want to reclaim your health, life and enhance your sensuality? Then practice some of these physical relaxation exercises and lower your high blood pressure at the same time.

If you like this e-zine, please do a friend and me a big favor by paying it forward. If a friend forward this to you and you like what you read then please subscribe by visiting Overcoming High Blood Pressure.

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What Is Physical Relaxation

As a child we all had the skills of physical relaxation, it was an unconscious action that we did.

Because of our inability or lack of relaxing we build stress in our bodies. Our anxiety builds up creating stress which further increases our blood pressure.

We know that stress is extremely bad for you, causes ill health and seriously affect the quality of your lives.

But this Overcoming of High Blood Pressure newsletter is not about stress, it is about how to combat stress.

There is a skill involved in physical relaxation that you need to relearn.

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What Are The Skills?

  • Muscle Relaxing
  • Relaxed Breathing
  • Keeping Fit

Muscle Relaxing

One of the skill of relaxation is to relax your muscle. Sounds easy but its hard to do.

Sit upright somewhere that is comfortable, quiet, and where you'll not be interrupted for about twenty minutes.

Rest your hands lightly on your thighs and allow yourself to relax mentally. Then think of a happy time in your life and when you have stopped thinking about work or your problems take a couple of deep breaths and then concentrate on your body.

Try to feel where you are holding tension, where it is stiff and tight. It could be your shoulders, your back...

Follow these steps to physical relaxation and hold for five seconds each:

  • Tense your feet, tighten your toes for about 5 seconds then let go.

  • Using your foot pressure against the floor tighten your ankles, calves and knees then let go.

  • Put your thighs down hard against the floor, then let go.

  • Clench your hands into a fists, then let go.

  • Tighten your bottom - clench your buttocks tightly, then let go.

  • Hunch your shoulders up towards your ears tighten then let go.

  • Stretch your neck as far as possible

  • Clench your jaw, clenching your teeth together, and let go.

Work your way up your body to your forehead and each time you release the tension in your muscle, feel what happens. Notice the difference between your muscle being tight and when you relaxes your muscle.

You can even try this exercise as the last thing before going to bed, this will help you to fall asleep more easily.

Relaxed Breathing

It is quite hard to unlearn bad breathing habits, but the correct breathing is essential to reducing your stress and restoring your health.

  • Place one hand on your chest and one hand on your stomach.

  • Listen to your breathing then breathe in and out through your nostril. If you hear yourself breathing you are doing it too heavily. Concentrate on breathing with only your diaphragm.

  • Slowly breathe in through your nose and out through your mouth. Making sure your breathing movement within your body is forward and backward, instead of up and down.

  • Allow your body to relax naturally each time you breathe, releasing all your tension.

Keeping Fit

You must engage in some form of exercise activity. Do whatever form of action that makes you happy and want to do often.

Mix up your exercise activity if you can and participate in some of these exercises - cycling, rowing, squash, tennis, walking, weightlifting, yoga, swimming, jogging, dancing and even rock climbing.

All these activities raises your heart beat, can be fun and will tone your muscles.

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Questions And Topics Of Interest

going forward with my free monthly newsletter I would like to research and address whatever questions you might have or a specific topic you would like the newsletter be about for that month as it also relates to high blood pressure.

To thank you for your participation, if your topic or question is chosen, I will send you a list of free e-books for you to download and keep and/or share with your friends or love ones.

So please send me your questions or topic that you would like me to write about here.

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Heart Healthy Recipe

Vegetarian Chili

I love this vegetarian chili that will warm you where-ever you are this winter. It is easy to make because you place everything into a slow cooker, full of flavor and is a treat.

Best eaten with tortilla chips, cheddar cheese, guacamole and sour cream.


1/2 cup olive oil2 teaspoons salt
4 chopped onions1/2 teaspoon ground black pepper
2 green bell peppers, seeded and chopped2 teaspoons ground cumin
2 red bell peppers, seeded and chopped6 tablespoons chili powder
4 cloves garlic, minced2 tablespoons dried oregano
1 (14 ounce) package firm tofu, drained and cubed2 tablespoons distilled white vinegar
4 (15.5 ounce) cans black beans, drained1 tablespoon liquid hot pepper sauce, such as Tabasco
2 (15 ounce) cans crushed tomatoes


Heat olive oil in a large skillet over medium to high heat. Saute onions until they start to become soft, then add green and red bell peppers, garlic and tofu; cook and stir until all are lightly browned and tender.

This should take about ten minutes.

Then pour black beans into your slow cooker and set to Low. Stir in vegetables and tomatoes. Season with salt, pepper, cumin, chili powder, oregano, vinegar and hot pepper sauce.

Stir and cover. Cook on Low for six to eight hours.

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Physical relaxation is a gift to yourself so take the time to find out where you are holding tension and then breathe letting it all go.

Thank you for subscribing to my monthly newsletter. Get more tips, news and ways of overcoming high blood pressure on my website.

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Your comments and questions are always welcomed, so please use my Contact Me page.

Warmest regards,

Donna M

Author & Publisher:Info On High Blood Pressure - The Silent Killer
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