Dear Natural Health Friends,

High blood pressure is one of those things I see so often in practice. Many people come in feeling fine but discover their numbers are creeping up—or they’re already on medication and want natural ways to support their body better.

The good news? There’s one simple, natural approach that keeps showing up as remarkably effective in the research—and it doesn’t require fancy equipment, long workouts, or even breaking a sweat.

It’s called wall sits (or wall squats), an isometric exercise you can do against any wall in your home in under 15 minutes.

Here’s the protocol that’s producing real results:

4 sets of 2-minute holds, 3 times per week.

That’s it. No need to add weight, increase time, or get fancy. Consistency with this simple routine is what matters.

The research behind it is impressive. A major network meta-analysis of 270 randomized controlled trials (over 15,000 participants) found that isometric exercises like wall sits produced the biggest reductions in blood pressure compared to other types of training—on average about 8 mmHg systolic and 4 mmHg diastolic. Wall squats ranked at the very top among the different options.

​Other reviews confirm similar benefits: people often see drops of 8–12 mmHg systolic and 5–6 mmHg diastolic within 4 to 6 weeks. The effects tend to show up by week 4 and keep improving or stabilize by week 6. Results are often even stronger for those who already have higher blood pressure.

So—how does something this simple actually work?

When you hold the wall sit and then release (or rest between sets), a rush of blood flows back into the muscles. This creates a healthy kind of stress on the inner lining of your blood vessels (the endothelium). In response, your body releases more nitric oxide—a powerful natural compound that relaxes and widens your arteries, improving blood flow and lowering pressure.

It’s your body’s own built-in mechanism for better circulation, and this exercise gives it a gentle but effective nudge.

I love sharing tools like this because they fit perfectly with the natural, root-cause approach we take in the office. Simple, daily habits that support your body’s own healing systems—combined with the symptom surveys, functional blood work, and muscle testing we use to personalize things—can make a real difference. (Plus it’s free to do—unlike the nitric oxide supplements that have recently been gaining popularity.)

How to Start Getting the Benefit

If you’re dealing with blood pressure concerns, I highly recommend trying wall sits for the next 4–6 weeks and tracking your numbers. Stand with your back against the wall, slide down until your thighs are parallel to the floor (like you’re sitting in an invisible chair), and hold. Keep breathing normally. Start with shorter holds if two minutes feels tough at first and build up. (And here’s a video to try if you have weak legs—If you keep at it, they won’t be weak for long!)

As always, check with your doctor before starting something new, especially if you have any existing health conditions.

Small, consistent actions really do add up. I’ve seen it time and again over the years—sometimes the simplest things create the biggest shifts.

If you have questions about blood pressure, want help interpreting your latest labs, or would like to come in for a full evaluation, just reply to this email or give the office a call. Laura and I are here to support you.

Warm regards,
Dr. Keith Sheehan, DC
Sheehan Natural Health

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