Relaxation techniques may help lower high blood pressure—at least in the short term, research suggests. Experts found that tai chi, yoga, meditation, and breathing control exercises all contributed to a reduction in blood pressure among those with the condition. However, they noted that the overall quality of the evidence is poor, indicating that further research is necessary.
In the UK, just over a quarter of adults—approximately 14.4 million people—are estimated to have high blood pressure. This condition is quite common, particularly among older individuals, and often presents without noticeable symptoms. For those under 80, high blood pressure is defined as having a reading of 140/90 or higher when checked by a healthcare professional, or 135/85 or higher when measured at home. For individuals aged 80 and above, high blood pressure is identified as 150/90 or higher when confirmed by a healthcare professional, or 145/85 or higher when checked at home.
In this new research, a team from the universities of Exeter and Bristol examined results from 54 existing studies on the topic. They discovered that at short-term follow-up (three months or less), most relaxation interventions appeared to have a beneficial impact on blood pressure. Compared with individuals who received no treatment, continued with standard care, or were placed on a waiting list, moderate reductions in systolic blood pressure (the upper figure in a reading) were observed for various techniques: breathing control (approximately -6.65 mm Hg), meditation (-7.71 mm Hg), movement-based techniques including tai chi and yoga (-9.58 mm Hg), mindfulness (-9.90 mm Hg), music (-6.61 mm Hg), and progressive muscle relaxation (-7.46 mm Hg). The researchers also noted reductions in diastolic blood pressure (the lower figure).
Few studies have followed patients beyond three months; however, the effects on blood pressure appeared to diminish over time. The team concluded in the journal BMJ Medicine, "Our study results indicate that many relaxation interventions show promise for reducing blood pressure in the short term, but the long-term effects remain unclear. Future studies should involve adequate follow-up to establish whether the impacts on blood pressure endure over time, both during and after the relaxation interventions."
Emily McGrath, senior cardiac nurse at the British Heart Foundation, commented: "In the short term, simple breathing exercises may help alleviate stress by slowing the breathing rate, enabling deeper breaths, and lowering cortisol production. However, more research is necessary to confirm this connection and determine whether relaxation exercises have a long-term impact on reducing blood pressure."
Current guidelines encourage mindful physical activities, such as yoga or Pilates, which can be part of an enjoyable exercise regimen that individuals may find easier to maintain. Regular exercise is crucial for keeping blood pressure in check. Other lifestyle modifications, including maintaining a healthy weight, eating a balanced diet, reducing salt intake, moderating alcohol consumption, and adhering to prescribed medication, can also benefit blood pressure management. Age, family history, ethnic background (such as Black African, Black Caribbean, or South Asian), an unhealthy diet, and being overweight all increase the risk of high blood pressure. Many people are unaware that they have high blood pressure, though symptoms may include headaches, blurred vision, and chest pain. —dpa
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