A study has found that practicing mindfulness, which calms the mind and body, is an extremely effective method for managing blood pressure. Individuals who practiced this technique experienced a decrease in their levels four times greater than the control group that received standard care without medication. Mindfulness practice helps individuals better manage their emotions and enhance self-awareness. It is believed that deep breathing aids in dilating blood vessels, allowing more blood to flow through them and lowering blood pressure. Additionally, individuals engaging in mindfulness practices are also more likely to make healthier dietary choices and become physically active, thereby promoting overall heart health.
Researchers from Brown University studied 200 participants in Rhode Island suffering from high blood pressure. Over six months, participants in the mindfulness program saw a decrease of about six points in systolic blood pressure - the higher number in a blood pressure reading. Systolic blood pressure measures the pressure exerted by the heart on the arteries when the heart beats. In contrast, the control group experienced a reduction of 1.4 points. Comparatively, individuals taking medication aimed at lowering blood pressure typically see a decrease of about nine points in systolic blood pressure. Such a slight drop in systolic pressure can have significant implications; research shows that a reduction of five points decreases the risk of severe cardiovascular diseases, like heart attack, by 10 percent.
Dr. Eric P. Lopes, the lead author of the study and director of the Mindfulness Center at Brown University, stated, "It's like a scientist observing with curiosity and objectivity the information coming through their senses and mind, then skillfully responding to that information." Half of the participants enrolled in the mindfulness-based blood pressure reduction program attended a group orientation, eight weekly group sessions, and an all-day mindfulness retreat. Mindfulness is broadly defined as a term encompassing various activities that promote an individual's emotional health, such as meditation, yoga, tai chi, and other low-impact exercise arts, as well as breathing exercises.
The goal of practicing mind-body activities is to identify and address unhealthy behavior patterns, enhance an individual's ability to regulate emotions, reduce stress and mood anxiety, and alleviate symptoms of depression. Participants who engaged in mindfulness activities were also more inclined to maintain a healthy diet, a fitness regimen, a balanced relationship with alcohol, and manageable stress levels, all contributing to lower blood pressure and heart health.
Dr. Lopes added, "Mindfulness also includes the concept of remembering, or in other words, bringing one's wisdom (wherever it was acquired, such as from healthcare professionals or public health messages) into the present moment." He continued, "Wisdom in the context of high blood pressure may include acknowledging that evidence-based practices, such as physical activity, diet, limited alcohol consumption, and adherence to antihypertensive medication, can enhance well-being." An increasing body of scientific research suggests that mindfulness indeed helps individuals relax and dispel feelings of anger, irritation, or impatience.
