If you’re wondering if meditation lowers blood pressure, you’ve come to the right place. Studies have shown that people who meditate have significantly lower systolic blood pressure, as well as significantly fewer heart attacks, strokes, and deaths. Although these benefits are well-known, some people question whether meditation really does lower blood pressure. In this article, we’ll discuss the evidence and discuss the best way to practice meditation for high blood pressure.
The relaxation response is a meditation technique developed by Herbert Benson over 30 years ago. Practitioners of this technique sit quietly with their eyes closed, repeating a single word or phrase, and breathe naturally. These techniques are available at the Benson-Henry Institute for Mind Body Medicine. Massachusetts General Hospital’s hypertension program director Dr. Randy Zusman has been practicing TM for twenty years. While he still follows a traditional medical approach and prescribes standard medications for high blood pressure, he has become much more assertive about lifestyle changes with patients.
This study involved randomizing high school students in inner-city neighborhoods. Students in one group were instructed in transcendental meditation for four months. The other group took part in health education classes instead. They also wore 24-hour blood pressure monitoring devices to measure their pressure every 20 minutes during the day and every 30 minutes during the night. The researchers noted that meditation decreased systolic blood pressure by 3.5 points. This suggests that meditation has a therapeutic effect on hypertension.
There have been several studies conducted on meditation and blood pressure. A meta-analysis of five studies found that people who practiced meditation regularly experienced a reduction in systolic blood pressure. In pre-hypertensive subjects, mediation significantly decreased systolic blood pressure by 3.3 mm Hg. These results are encouraging, and researchers are encouraged to continue investigating the benefits of this type of practice.
In a study involving 121 high-risk African American ninth graders, meditation significantly decreased 24-hour SBP. It reduced stress and was associated with a reduction in heart rate variability. Further, mindfulness improved students’ ability to calm down after exams. So, can meditation really lower blood pressure? And what about mindfulness? It may be the best way to manage high-blood-pressure without medication. So, if you want to know if meditation really does lower blood pressure, it’s worth trying.
Another study reported a similar effect, but it wasn’t so drastic. Although it was difficult to learn, meditation training did improve the patient’s overall health. Doug Smith, a former alcoholic, reduced his medication after learning the technique. The researchers credited his improved mood and ability to relax to the reduced medication dosage. In addition to lowering blood pressure, meditation helps improve overall health. If you’re interested in learning more about meditation, take a look at our guide to it.
You can practice meditation anytime of the day, whether it’s before or after sunrise. However, it’s best to start your meditation practice early in the morning or after sunrise because your brain is less prone to be affected by stress and doesn’t interfere with your work. Whether you’re able to fit meditation into your daily routine or not, you’ll soon feel its benefits. So, start meditating today, and reap the benefits.