It has been shown that mindful breathing with a twist helps lower blood pressure and increases one’s calmness. Mindful breathing with a twist is when one takes deep breaths and twists their body. By twisting, fresh blood and oxygen will enter one’s body and brain.

 Mindful Breathing (With a Twist) and High Blood Pressure

It has been shown that mindful breathing with a mantra helps lower blood pressure. Mantra repetition is when one focuses on a single word. One would think of a word, inhale, say the word, then visualize the word. It helps clear one’s mind, increases productivity, and minimizes distractions.

 Mindful Breathing (With a Mantra) and High Blood Pressure

Multiple studies have been done that show yoga can help lower blood pressure. A specific study shows that if one practices yoga at least three times a week, it may help lower blood pressure more. The study had a control group (no exercise) and had a group that did yoga. The results showed that if one performed yoga three times a week with breathing/relaxation exercises, their systolic blood pressure decreased an average of 11 millimeters of mercury and their diastolic decreased 6 millimeters of mercury more than the control groups. 

Yoga Can Lower Blood Pressure

- Body scan exercises
- Sitting meditation
- Yoga exercises
- Mindfulness Based Stress Reduction
- Stress-Management Therapy
- Transcendental meditation 
- Mindfulness meditation 
- Mindful Breathing


University of Delaware

Research indicates that meditation, including mindfulness practices, may help reduce blood pressure. The American Heart Association suggests meditation could be used with traditional treatments for hypertension, but notes that more data is needed for a formal recommendation. This is supported by studies on mindfulness-based stress reduction, which found it significantly lowered both systolic and diastolic blood pressure in individuals with prehypertension.

Mindfulness Can Lower Blood Pressure

ScienceDaily. (2013, October 15). Mindfulness-based stress reduction helps lower blood pressure, study finds. ScienceDaily. Retrieved October 28, 2021, from https://www.sciencedaily.com/releases/2013/10/131015094436.htm.

Mindfulness-based stress reduction helps lower blood pressure, study finds

Goldstein, C. M., Josephson, R., Xie, S., & Hughes, J. W. (2012). Current perspectives on the use of meditation to reduce blood pressure. International journal of hypertension. Retrieved October 28, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303565/

Current Perspectives on the Use of Meditation to Reduce Blood Pressure

A patient recently diagnosed with prehypertension tells their doctor they want to avoid medication and asks if practicing mindfulness is a sufficient strategy to lower their blood pressure. Based on the current state of research, which response from the doctor would be most appropriate?

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