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UNDERPRESSURE

The science

Every claim the protocol makes is footnoted below. These are the primary sources — meta-analyses where they exist, RCTs and cohort studies where they don't. Read any of them yourself.

Editor's note: the UNDERPRESSURE protocol is not yet clinician-reviewed at v1. A board-certified cardiology or sports-medicine reviewer is being sourced; their name and review date will appear here once secured.

Isometric exercise (wall sits, handgrip)

  1. [1] Edwards JJ, et al. "Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis." Br J Sports Med 2023.

Sauna

  1. [1] Laukkanen JA, et al. "Sauna bathing and cardiovascular mortality" (KIHD cohort).

Breathing — physiological sigh / box / NSDR

  1. [1] Balban MY, et al. "Brief structured respiration practices enhance mood and reduce physiological arousal." Cell Reports Medicine 2023.

DASH / sodium

  1. [1] Filippini T, et al. "Blood pressure effects of sodium reduction: dose-response meta-analysis."

Magnesium

  1. [1] Zhang X, et al. "Effects of magnesium supplementation on blood pressure: meta-analysis of randomized controlled trials." Hypertension 2016.

Omega-3 (EPA + DHA)

  1. [1] Miller PE, et al. "Long-chain omega-3 fatty acids and blood pressure: meta-analysis." Am J Hypertens 2014.

CoQ10 (ubiquinol)

  1. [1] Rosenfeldt FL, et al. "Coenzyme Q10 in the treatment of hypertension: meta-analysis." J Hum Hypertens 2007.

L-Citrulline

  1. [1] Mahboobi S, et al. "Effects of L-citrulline supplementation on blood pressure: systematic review and meta-analysis." Adv Nutr 2019.

Aged garlic extract

  1. [1] Ried K. "Garlic lowers blood pressure in hypertensive subjects: updated meta-analysis." Exp Ther Med 2020.

Beetroot / dietary nitrate

  1. [1] Bahadoran Z, et al. "Effect of dietary nitrate on blood pressure: meta-analysis of randomized clinical trials." Crit Rev Food Sci Nutr 2017.

Berberine

  1. [1] Lan J, et al. "Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension." J Ethnopharmacol 2015.

AHA 2017 hypertension guidelines

  1. [1] Whelton PK, et al. "2017 ACC/AHA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults."