Could a simple, but powerful, technique that helps you relieve stress also help you manage high blood pressure? Hypertension is a common problem, affecting almost half of adults in the United States. Hypertension is when the force of the blood pounding against the walls of the arteries is too high.
Although most doctors don’t treat until blood pressure rises above 130/80, having a pressure higher than 120/80 puts you in the prehypertension zone. Although the risk of developing it goes up with age, you can have high blood pressure at any age. In fact, due to rising rates of obesity and diets rich in ultra-processed foods, people, including kids, are developing it earlier.
As scientists and healthcare providers point out, elevated blood pressures are damaging to your heart and blood vessels. When your blood pressure is too high, it places stress on your arteries and forces your heart to work harder. As they point out, it’s the number one modifiable risk factor for strokes and heart attacks. Can mindfulness help?
What a Study Showed
In one study, participants with elevated blood pressure readings were divided randomly into two groups. One group were taking part in a health promotion program (HPP) where instructors discussed healthy lifestyle habits. They taught the other group to engage in mindfulness meditation, a type of meditation that teaches you how to be aware of but not judge thoughts and sensations.
The study wasn’t clear on the exact protocol they used but described the protocol as Mindfulness Awareness Practices (MAP). In practice, MAP could consist of varying degrees of:
- Mindfulness meditation: Paying attention to the present moment without judgment.
- Mindful breathing: Focusing on your breath and noticing any sensations in your body.
- Body scan meditation: Scanning your body from head to toe, noticing any sensations or tension.
The results were significant. The mindfulness practice group experienced a mean drop in systolic BP (SBP) of 19 mm Hg, compared to just 7 mm Hg in the HPP group. Similarly, diastolic BP (DBP) dropped by 12 mm Hg in the MAP group, versus 1 mm Hg in the HPP group. Although this is a single study and the sample size was small, it suggests that mindfulness could, at the very least, be an add-on therapy for hypertension. Plus, it’s a lifestyle change that carries few negative side effects and doesn’t require a prescription.
Why Might Mindfulness Practices Lower Blood Pressure
It’s not clear what the exact mechanisms are for blood pressure reduction. It could be the stress relief benefits of mindfulness and the way it helps control breathing and heart rate. Multiple studies show that focusing on the present moment without judgment activates the parasympathetic nervous system. When the parasympathetic, or rest and recovery part of your nervous system is activated, it slows your heart rate and breathing.
Research also shows that mindfulness improves heart rate variability, a marker of heart health. But there’s another factor. When you become more mindful, you also adopt healthier lifestyle habits, so a shift in lifestyle could play a role and be a more indirect effect benefit of mindfulness practices.
In another study published in Nature, one group of participants learned mindfulness techniques, and another got standard health education. After eight weeks, subjects who engaged in mindfulness reduced their blood pressure readings and enjoyed a boost in mood. They also felt more accepting.
How to Get Started with Mindfulness Practices
Possibly the easiest approach to mindfulness is to explore mindfulness meditation, focusing on embracing the present moment and being there for it. Try finding a quiet spot with a comfy cushion or chair to sit on. Once there, get comfortable and close your eyes. Focus on your breathing and how the air enters and exits your body. Be aware of sensations but don’t judge them or try to push them away. If you feel your mind wander, gently refocus on your breathing.
Even if you only engage in mindfulness meditation for a few minutes each day at first, you’re setting a foundation for a more consistent mindfulness practice. You can always increase the length of your sessions as you become more comfortable and confident. Unlike many things in life, there isn’t a right or wrong way to meditate. Adopting this mindset can actually keep you from getting the full benefits.
Can Meditation Lower Blood Pressure?
The results of this study look promising. And it’s encouraging that other studies show that mindfulness practices improve some markers of heart health, including heart rate variability. But also, be aware the mindfulness alone may not be enough to bring your blood pressure into the normal range if you have moderate to severe hypertension. That’s why it’s important to work with your healthcare provider to work out a treatment plan that brings your numbers down to a healthier range. That might include other lifestyle factors, including diet and exercise but you may still need medications. But even if that’s the case, mindfulness meditation and other mindfulness practices can help relieve stress and that’s important for heart health too.
References:
- An E, Irwin MR, Doering LV, Brecht ML, Watson KE, Corwin E, Macey PM. Mindfulness effects on lifestyle behavior and blood pressure: A randomized controlled trial. Health Sci Rep. 2021 Jun 5;4(2):e296. doi: 10.1002/hsr2.296. PMID: 34136657; PMCID: PMC8178963.
- Kirk U, Axelsen JL. Heart rate variability is enhanced during mindfulness practice: A randomized controlled trial involving a 10-day online-based mindfulness intervention. PLoS One. 2020 Dec 17;15(12):e0243488. doi: 10.1371/journal.pone.0243488. PMID: 33332403; PMCID: PMC7746169.
- Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011 Aug;31(6):1041-56. doi: 10.1016/j.cpr.2011.04.006. Epub 2011 May 13. PMID: 21802619; PMCID: PMC3679190.
- Ponte Márquez, Paola Helena, Albert Feliu-Soler, María José Solé-Villa, Laia Matas-Pericas, David Filella-Agullo, Montserrat Ruiz-Herrerias, Joaquím Soler-Ribaudi, Alex Roca-Cusachs Coll, and Juan Antonio Arroyo-Díaz. “Benefits of Mindfulness Meditation in Reducing Blood Pressure and Stress in Patients with Arterial Hypertension.” Journal of Human Hypertension 33, no. 3 (November 13, 2018): 237–47. https://doi.org/10.1038/s41371-018-0130-6.
- Levine GN, Lange RA, C. Noel Bairey‐Merz, et al. Meditation and Cardiovascular Risk Reduction. Journal of the American Heart Association. 2017;6(10). doi:https://doi.org/10.1161/jaha.117.002218,
- Loucks EB, Schuman-Olivier Z, Britton WB, Fresco DM, Desbordes G, Brewer JA, Fulwiler C. Mindfulness and Cardiovascular Disease Risk: State of the Evidence, Plausible Mechanisms, and Theoretical Framework. Curr Cardiol Rep. 2015 Dec;17(12):112. doi: 10.1007/s11886-015-0668-7. PMID: 26482755; PMCID: PMC4928628.
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