How meditation may help to lower high blood pressure
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn why meditation and deep breathing may help to lower blood pressure. Plus, how long to meditate or breathe in order to lower your blood pressure.
High blood pressure is a condition that affects millions of people worldwide and can cause significant health risks if not properly managed. While medication and lifestyle changes are commonly prescribed for its management, many people also seek natural methods to pair with their medication.
Meditation, known for its stress-reducing and relaxation properties, is being explored by scientists for its potential to influence cardiovascular health and lower blood pressure. Studies have started to look at the potential that meditation, particularly mindfulness meditation, holds in supporting heart health.
Does meditation lower blood pressure?
Initial studies and clinical trials have suggested that meditation might be an effective way to lower blood pressure.
One of the most notable findings comes from research on transcendental meditation, a specific technique that involves the silent repetition of a mantra. A meta-analysis of these studies highlighted that people who regularly practice transcendental meditation experienced reductions in both systolic and diastolic blood pressure. The decreases were clinically significant, particularly in people with higher baseline blood pressure levels.
These reductions in blood pressure are thought to be a result of the deep relaxation and stress reduction that meditation promotes. When we meditate, the body enters a state of deep rest, which is different from our normal resting state. This deep rest helps to reduce the body's stress response, a major contributor to high blood pressure. By lowering stress hormones like cortisol and reducing the sympathetic nervous system's activity, meditation can have a calming effect on the body, potentially helping lower blood pressure.
It's important to note that while these findings are promising, they’re not yet conclusive, and more research is needed to fully understand the relationship between meditation and blood pressure regulation.
Meditation should not be seen as a standalone treatment for high blood pressure but as a complement to other established treatments like medication and lifestyle changes. As well as blood pressure control, it can offer additional benefits like improved mental wellbeing and stress management.
Can deep breathing reduce blood pressure?
Deep breathing can be a valuable tool in the management of blood pressure, particularly as a method to reduce stress and promote relaxation. While deep breathing exercises aren’t a standalone cure for hypertension, making them part of your overall health strategy can offer benefits. If you have high blood pressure, consult with healthcare professionals to create an effective and safe treatment plan.
While deep breathing exercises can have an immediate calming effect leading to temporary reductions in blood pressure, their long-term impact on chronic hypertension is still being studied. Regular practice, however, may contribute to better overall stress management and cardiovascular health.
Techniques like diaphragmatic breathing, where you focus on filling your diaphragm—rather than just your chest—with air, can enhance the effectiveness of deep breathing exercises. This type of breathing may help maximize oxygen intake and encourage a more profound relaxation response.
Experiment with different deep breathing exercises, techniques, and durations to find what works best for you. Deep breathing exercises should be used alongside medical treatments for high blood pressure, not as a replacement for them. Breathing exercises are part of a holistic approach to health that includes proper medication, diet, and exercise.
How long should you meditate to lower blood pressure?
There's no one-size-fits-all answer to how long you should meditate to lower blood pressure. Meditation is a flexible practice that you can adapt to fit your lifestyle and what feels comfortable and sustainable. Whether it's a short session to start your day or a longer session to unwind, every minute spent meditating contributes to your overall wellbeing—and potentially to better blood pressure management.
Starting small: If you're new to meditation, beginning with short sessions is the best approach. Even a 5-minute meditation can have a calming effect on your mind and body. These brief sessions can help you get used to the practice without feeling overwhelmed.
Gradual increase: As you become more comfortable with meditating, you can gradually extend your sessions. Increasing the duration in small increments, such as adding an extra five minutes every week, can help your body and mind adjust to longer periods of meditation.
Listening to your body: Pay attention to how you feel during and after your meditation sessions. The goal of meditation for blood pressure management is a state of deep relaxation and stress reduction, so if a particular duration leaves you feeling more relaxed, it might be the right length for you.
Consistency over duration: It's more beneficial to meditate regularly for shorter periods than to do longer sessions sporadically. Consistency helps you feel the benefits of meditation, including its potential impact on blood pressure.
Tailoring to your schedule: Your meditation practice should fit seamlessly into your life. If your schedule only allows for 10 minutes in the morning or evening, that's fine. What's important is making meditation a regular part of your routine.
Longer sessions for advanced practitioners: If you're an experienced meditator, you may find that longer sessions of 20–30 minutes are particularly effective. These extended periods allow for deeper relaxation and a more profound meditative experience, which could be beneficial in managing blood pressure.
Flexibility is key: Some days, you might find that a brief session is all you need, while on other days, you might prefer a longer meditation. Be flexible with your meditation duration to suit your needs.
How to meditate to support the body to lower blood pressure
Meditation can be useful in helping manage high blood pressure and also improve overall wellbeing. By following these steps, you can create a meditation practice tailored to your needs and schedule.
Find a quiet and comfortable space
Choose somewhere you feel at ease and won’t be disturbed. This could be your room, a comfortable chair, or a spot in your garden.
Adopt a comfortable position
Sit or lie down comfortably in a position that you can maintain for the duration of your meditation. You could sit cross-legged, in a chair or on a pillow, or you can lie down on your yoga mat or even in your bed.
Close your eyes and relax your body
Gently close your eyes and focus your attention inward. Start by consciously relaxing each part of your body, from your toes to your head.
💙 Tune into physical sensations and deepen your bodily awareness with the help of a Body Scan meditation.
Focus on your breathing
Take slow, deep breaths. Feel the air moving in and out of your lungs. Pay attention to the rhythm of your breathing to help calm the mind and ease into deep relaxation.
💙 Try Counting the Breath, a simple breathing technique to quiet the mind and prepare your body for meditation.
Choose and repeat a mantra
A mantra can be a word, sound, or short phrase that's easy to remember. Silently repeat it to yourself to help keep your mind focused and free from distractions.
Gently redirect your focus when distracted
It’s natural for your mind to wander during meditation. When you notice your thoughts drifting, gently bring your focus back to your breathing and mantra without judgment.
💙 Lean further into your meditation practice by enhancing your ability for Deep Concentration.
Gradually extend your meditation time
Start with 5–10 minutes of meditation and gradually increase the duration as you get more comfortable with the practice.
💙 If you’re new to meditation, Start Here with this introductory session from Jeff Warren.
End your session gently
When you’re ready to finish, open your eyes slowly and take a moment to notice how your body feels. Take this sense of calm and relaxation with you for the rest of your day.
Meditation for high blood pressure FAQs
Which meditation is best for high blood pressure?
Transcendental meditation has shown promising results in lowering blood pressure. This technique involves silently repeating a mantra and requires specific training. Other forms of meditation, like mindfulness, which focuses on being present in the moment, and guided meditation, where you're led through a meditation session, can also be beneficial. The best type is the one that you can practice regularly and comfortably.
How long to meditate to reduce blood pressure?
There's no strict rule for the ideal duration of meditation to reduce blood pressure. The key is consistency. Start with a short 5–10 minute session every day, and gradually increase the duration. Some people may find longer sessions of 20–30 minutes more beneficial as they advance in their practice. Listen to your body and adjust the length of your meditation sessions to your schedule.
Can mindfulness reduce high blood pressure?
Mindfulness meditation, which focuses on being present and aware of your surroundings and sensations, can be effective in reducing stress, a significant contributor to high blood pressure. By nurturing relaxation and helping manage stress, mindfulness can indirectly contribute to lower blood pressure. Regular mindfulness practice can also improve your overall emotional wellbeing and health, which can also make a difference.
How do you calm high blood pressure?
To calm high blood pressure, it's essential to adopt a holistic approach. This includes lifestyle changes like eating a balanced diet, regular physical activity, maintaining a healthy weight, and avoiding smoking and excessive alcohol consumption. Stress management techniques like meditation, deep breathing exercises, and yoga can also be beneficial. Always follow medical treatment plans prescribed by your healthcare provider, including taking medications as directed. Managing high blood pressure often requires a combination of approaches tailored to your individual needs.
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