Five minutes at about six breaths a minute is the single best place to start.
Breathing near six times a minute lines your heart rate up with your breath. This strengthens the baroreflex, the sensor loop in your neck and chest that keeps pressure steady.
A long, slow exhale stimulates the vagus nerve and shifts you from fight-or-flight toward rest-and-digest. Heart rate slows and blood vessels relax.
Single sessions give a short dip. Daily practice over weeks is what studies link to lower resting readings, usually a few mmHg systolic, on top of diet and movement.
Tenang supports, and never replaces, care from your doctor. Keep taking prescribed medication unless your doctor changes it.
Silent: follow the stone with your eyes.
Sit still for a minute with the cuff on, then enter your reading.
Aim for 10 minutes a day, split however you like. Finishing a 5-minute session ticks off today's breathing ritual.
Chronic stress keeps the sympathetic system switched on, tightening vessels and lifting pressure. These practices send the opposite signal. Pick one when you feel wound up, or one each evening.
Like the Balinese canang left each morning, these work through repetition. Tick them off as you go. The list resets at midnight.
Approximate averages from the ACC/AHA blood pressure guideline. Effects tend to add up when combined.
If you have kidney disease or take ACE inhibitors, ARBs or potassium-sparing diuretics, ask your doctor before adding potassium.
Turn on “Measure before and after” in the breath studio to add pairs.
Readings stay in this browser only. They are not sent anywhere.
Plain-language facts about the main families of blood pressure medicine, drawn from standard drug references. Many people need one alongside natural methods, and they work well together.
General information only, not medical advice. The leaflet that comes with your medicine, your pharmacist and your doctor are the authority for you. Never stop, skip or change a dose without asking them first.
No match. Check the spelling on your box, or ask your pharmacist which family your medicine belongs to.
MedlinePlus drug information (US National Library of Medicine), and PMDA, Japan's medicines agency, which publishes patient guides for drugs approved in Japan.
Show this screen at your appointment, or copy it as text into an email or patient portal message.
Reminders appear on the home screen while Tenang is open, and tick themselves off when you log a reading or finish a session. For alerts when the app is closed, copy the schedule into your phone's reminders or calendar.
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