3exercisesforbloodpressure

3 exercises for blood pressure control

The Natural

Blood Pressure Program

By: Christian Goodman

- 1 -

Welcome to the Natural Blood Pressure program, and congratulations on your decision to save your life

by using the simple exercises in this program to lower your blood pressure.

I'm not going to go deep into the philosophy of this program. You've probably read some of my articles

on the subject on my blog http://ChristianGoodman.com . Anyway, the program works just as well

without wasting time in long dialogues.

So let me put my High Blood Pressure theory into one paragraph:

The main underlying cause for high blood pressure is pretty

much ALWAYS internal pressure. This pressure can be

Emotional, Neural, Mental or whatever you want to call it. The

solution is ALWAYS to give your body and mind a few

minutes of “Focused Break”. This “Focused Break” is enough

to normalize the system and your blood pressure will become

normal and stay normal.

This program is about action. It works if you work it. It has helped thousands of people to lower their

blood pressure naturally. Some of my clients have been on medication (that didn't even drop their blood

pressure below 120/80) for years before they tried out my program. Others have just recently developed

this dangerous condition. It works just as well either way.

Which brings me to a common question I often receive: “How should I approach getting off

medications?”

My answer is: I'm not fond of medication. And I personally would never take blood pressure

medication (I can't recommend anything for others). But once you're on them, you have to be careful

how you get off medications. Consult your doctor about this. Work the program, experience your blood

pressure go down, and then have your doctor lower your medication doze little by little till you don't

need them anymore.

The Program Works Pretty Quickly!

Most of my clients – as long as they work all three exercises, every day – experience drastic results

within a week. You'll probably experience the same.

But if your blood pressure is not down after a week, don't despair. Remember, the program works for

almost everyone, the question is just how quickly. So give it a little more time and it will work for you

too.

I've had a few clients who worked the program for weeks every day without any results. Then all of a

sudden in two or three days, their blood pressure was down to normal and never went up again.

- 2 -

Different people experience the program in different ways.

How to Work the Program

For best results, do all three exercises in the program every day.

If you don't have time for that, then that’s not a problem. Second best option is to do exercise ONE

every day and then exercise TWO and THREE every other day.

The third option is to do exercise one every other day and then take turn every other day to do exercise

TWO and THREE (so one exercise a day).

But it all comes down to your personal preference and what you experience.

Some of my clients have experienced immediate results from exercise TWO. Their blood pressure

dropped down like a free flowing lead. If you experience something like that with one of the exercise,

then put most of your focus on that exercise (but don't forget the other two).

I highly recommend downloading the audios in the member’s area or buying the physical CD (you can

buy it for only $2 extra following a link in the member’s area) and doing the exercises following the

audio directions. It's so much easier to keep focused and do the exercises right following the audios.

Plus you don't have to learn anything, just listen.

That doesn't mean you can't do the exercises on your own (then I wouldn't be including them here in

written format), it's only a recommendation for quickest results.

Everything should be straightforward and simple. Remember, the most important thing is to actually do

the exercises. They work if you work them but are useless if not practiced.

So let’s begin...

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Exercise 1 – Walking In A Rhythm

This is an amazing exercise that synchronizes your body and mind into a relaxed, happy stage. All you

have to do is walk either on the spot or outside while following a simple procedure.

If you're not able to walk, you can also sit and tap your right and left hand on your right and left knee.

Walking is better but this is an option.

Now, here is exactly how this exercise goes:

Walk slowly (little bit slower than you usually would) on the spot or outside. While walking, swing

your hands lightly back and forth.

When you step left foot forward, swing your left arm backward and your right hand lightly forward,

and when you step your right foot forward, swing your right arm backward and your left arm lightly

forward.

Remember, this exercise is meant to relax, so all movements should be light and easy. Nothing should

stress you while you walk slowly and easily.

Now here comes the important part. Follow your walking in your head. Think or better say out loud:

left when you step left foot forward and right when you step right foot forward. So your internal dialog

will only be: LEFT, RIGHT, LEFT, RIGHT, LEFT, RIGHT, LEFT, and RIGHT - In rhythm with your

walking.

You can easily do this exercise on your own. It's very simple. But there are many benefits of following

the audio that comes with this program:

● You'll keep your focus better and your mind will not go wandering.

● You'll be sure you walk in a slow, relaxed rhythm – the same speed throughout the exercise.

● You won't have to think about when it's time to end. The audio will simply end.

● You'll have relaxed music and positive affirmations in the background.

So I recommend following the audio but if it is not possible, you can do it on your own.

The positive affirmations on the audio (which you can hardly hear with your conscious mind but your

unconscious mind will hear and accept) are simple and innocent:

“Relax your body. Relax your shoulders. Your mind is empty. You're joyful and happy. Your heart is

light and happy. Relax your neck. Smile. Relax your stomach”.

- 4 -

Exercise 2 – Emotions Release

This exercise is focused on releasing the major feelings we all have built up in our body but most of us

block or suppress at one time or another. Suppressing feelings create tension in the body. This tension

creates high blood pressure.

If you don't think this exercise applies to you, for whatever reason, bear with me anyway. Practice it

like the other exercises in the program. At worst, you can do it just to prove me wrong.

You can practice this exercise pretty much anywhere. No special setup, relaxation or quietness is

needed. Many people practice this exercise while heading back from work in the subway.

The obvious benefits of following this exercise on the audio rather than on your own are:

● You don't have to remember the whole exercise, only follow the directions on the audio.

● If you don't have quietness around you, it's better to block the outside noise with the audio.

● You're lead through the exercise at the right speed to make sure you won't push things.

So again, if you can remember the basic idea of this exercise, it's no problem doing it on your own but

again, I recommend following the audio.

Follow the directions below.

Inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your lungs.

Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be empty.

Repeat this breathing three times.

● Now, I want you to experience an emotion. Feel a light surge of anger go around your body.

Think or better yet say out loud - “I feel anger” .

● Let the anger flow throughout your body without judgment. Pay no attention to what you may

associate this feeling with.

● Now, take a deep breath and then exhale.

● Again feel a light surge of anger go around your body. Think or better yet say out loud - “I feel

anger”.

● Now, take a deep breath and then exhale.

● For the third time: feel a light surge of anger go around your body. Think or better yet say out

loud - “I feel anger”.

- 5 -

● Take a deep breath and then exhale.

Now inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs. Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be

empty. Repeat this breathing three times.

● Now, I want you to experience an emotion. Feel a light surge of fear go around your body.

Think or better yet say out loud - “I feel fear” .

● Let the fear flow throughout your body without judgment. Pay no attention to what you may

associate this feeling with.

● Now, take a deep breath and then exhale.

● Again feel a light surge of fear go around your body. Think or better yet say out loud - “I feel

fear”.

● Now, take a deep breath and then exhale.

● For the third time: feel a light surge of fear go around your body. Think or better yet say out

loud - “I feel fear”.

● Take a deep breath and then exhale.

Now inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs. Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be

empty. Repeat this breathing three times.

● Now, I want you to experience an emotion. Feel a light surge of shame go around your body.

Think or better yet say out loud - “I feel shame” .

● Let the shame flow throughout your body without judgment. Pay no attention to what you may

associate this feeling with.

● Now, take a deep breath and then exhale.

● Again feel a light surge of shame go around your body. Think or better yet say out loud - “I feel

shame”.

● Now, take a deep breath and then exhale.

● For the third time: feel a light surge of shame go around your body. Think or better yet say out

loud - “I feel shame”.

- 6 -

● Take a deep breath and then exhale.

Now inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs. Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be

empty. Repeat this breathing three times.

● Now, I want you to experience an emotion. Feel a light surge of sadness go around your body.

Think or better yet say out loud - “I feel sadness”.

● Let the sadness flow throughout your body without judgment. Pay no attention to what you may

associate this feeling with.

● Now, take a deep breath and then exhale.

● Again feel a light surge of sadness go around your body. Think or better yet say out loud - “I

feel sadness”.

● Now, take a deep breath and then exhale.

● For the third time: feel a light surge of sadness go around your body. Think or better yet say out

loud - “I feel sadness”.

● Take a deep breath and then exhale.

Now inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs. Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be

empty. Repeat this breathing three times.

● Now, I want you to experience an emotion. Feel a light surge of joy go around your body.

Think or better yet say out loud - “I feel joy”.

● Let the joy flow throughout your body without judgment. Pay no attention to what you may

associate this feeling with.

● Now, take a deep breath and then exhale.

● Again feel a light surge of joy go around your body. Think or better yet say out loud - “I feel

joy”.

● Now, take a deep breath and then exhale.

● For the third time: feel a light surge of joy go around your body. Think or better yet say out

loud - “I feel joy”.

- 7 -

● Take a deep breath and then exhale.

Now inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs. Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be

empty. Repeat this breathing three times.

● Now, I want you to experience an emotion. Feel a light surge of love go around your body.

Think or better yet say out loud - “I feel love” .

● Let the love flow throughout your body without judgment. Pay no attention to what you may

associate this feeling with.

● Now, take a deep breath and then exhale.

● Again feel a light surge of love go around your body. Think or better yet say out loud - “I feel

love”.

● Now, take a deep breath and then exhale.

● For the third time: feel a light surge of love go around your body. Think or better yet say out

loud - “I feel love”.

● Take a deep breath and then exhale.

Now inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs. Then exhale all the air till you can't get another drop out. Free yourself of all emotions. Be

empty. Repeat this breathing three times.

Good work. The exercise is over. You're probably very relaxed and happy. Take a few minutes to enjoy

sitting around doing nothing and feeling happy.

- 8 -

Exercise 3 – Relaxing Step By Step

This is a traditional relaxation exercise. Don't underestimate the power of this exercise, even if you've

practiced something similar before. It's extremely powerful, especially when done in addition to the

other two exercises in the program.

Again you can do this exercise on your own although I recommend following the audios in this

program because:

● You don't have to remember the whole exercise. Just follow the directions on the audio.

● If you don't have quietness around you, it's better to block the outside noise with the audio.

● You're lead through the exercise at the right speed to make sure you won't push things.

● Many people experience much better relaxation if they're lead through this exercise by external

voice. You only have to follow, not act.

For best results, Practice this exercise shortly before going to sleep. Your body and mind will be

relaxed and you'll get the best sleep possible.

Loosen your clothes and remove your shoes. Lie down in a comfortable position on a bed or the floor

with a pillow under your head. Have your feet around twelve to eighteen inches apart and your arms at

your side.

● Go as limp as you can from head to foot.

● Let your shoulder blades go slightly flat.

● Wiggle your feet.

● Shake your hands gently by rolling the back of your hands against the floor or bed.

● Roll your head back and forward.

This will get you ready to relax.

● Inhale deeply all the way down to the belly and then up to the shoulders. Completely fill your

lungs.

● Now exhale all the air till you can't get another drop out while letting go of all emotions.

● Be empty.

● Repeat this breathing three times.

- 9 -

Now, let’s begin the actual exercise:

● Focus on the muscles in your left foot.