High blood pressure is known to be the most common killer disease today. Approximately 7.1 million deaths a year are associated with this disease that affects both adults and even young people in their twenties. Lifestyle changes such as a healthy diet plan, weight loss, increased physical activity, lower alcohol consumption, and medication regimens are some of the techniques to reduce the PA.
However, some patients find it difficult to take medication because it sometimes causes side effects such as headaches, insomnia, dry mouth and many more. Other than that, adherence to antihypertensive medication intake may be poor, which may not reduce BP. For this reason, patients often opt for non-pharmacological methods to solve this problem. Among these approaches is one of the increasingly popular techniques, meditation. Whether used alone or in combination with other remedies, you will find in this article the answer to the question: Will meditation lower blood pressure?
How Meditation Helps Lower Blood Pressure
So will meditation lower blood pressure? The answer to that is yes. For many years, several studies have shown that there are many factors that contribute to the increase in blood pressure. Risk factors range from family history, lifestyle, stress, and age. It is common knowledge for most people how stress, anger or extreme emotions and lack of sleep can cause high blood pressure, no matter how fit you are. Therefore, it has long been believed that calming the mind and body to relieve stress can help lower blood pressure. But how will meditation help lower blood pressure?
Well, scientists have continually discovered the method of mindfulness. Mindfulness or meditation is a practice that promotes relaxation and has been found to make a small but substantial contribution to maintaining BP as a medium, while blood pressure is understood as a measure of the force exerted against walls. of your vessels that may be elevated due to certain risk factors. With this, this technique helps to increase the body’s defense against stroke, heart and other chronic diseases.
Despite these findings, the studies do not yet have good quality evidence to support their research. In general, it is not directly associated with the treatment of this disease. However, the practice of the technique is somehow related to better sleep, less stress, and a calmer nervous system that regulates body blood pressure. It also includes the mediation of nitric oxide in the parasympathetic nervous system, which is responsible for relaxing and widening the blood vessels that keep everything under control.
Above all for these reasons, a change in behavior due to this practice is the most accurate way to answer this question. In general, if you are diagnosed with high blood pressure, your doctor may recommend changing your lifestyle, such as eating healthy meals, reducing your salt intake, exercising regularly, and losing weight. These changes are complex for most people to maintain. In addition, if hypertension has a genetic component, it will be difficult to reduce it. However, with significant changes in your healthy lifestyle, you may be able to avoid what triggers high blood pressure. When you practice mindfulness, people get a sense of strength and discipline with their habits that can keep everything under control. The fewer patients have unhealthy habits, the lower the chances of increasing BP.
What types of meditation can lower blood pressure?
Meditation seems to have many benefits for the mind and body. Many researchers have shown that this complementary training for diagnosed patients provides significant changes in their breathing, stress management, and better behavior change, which in turn keeps blood pressure under control. There are several ways to meditate. Many modified techniques have been developed and used globally by many people. Since we have discussed the response to meditation will lower blood pressure, here are some methods you can practice to lower your blood pressure.
A simple mindfulness meditation practice, which helps focus attention on breathing and reduce heart rate, is an effective type of meditation practice to help lower blood pressure.
Try this practice below from our guided meditation app that contains many practices to help you calm your body and calm your mind.
This is a technique that puts practitioners in a state of deep inner silence so that even those who do not know how to meditate can do so. Many doctors conducted extensive studies to demonstrate its effectiveness as a therapy for high BP. Apart from this, studies also show a substantial decrease in cardiovascular and cancer-related mortality when practicing MT. For about 15-20 minutes a day, you can sit in a comfortable position while repeatedly uttering a single mantra to promote a relaxed consciousness. The mantra is not just a simple phrase you can recite. Certified instructors teach the mantra to make it more effective. However, the Court confirmed that this technique is “of a religious nature”; therefore, it can only be done privately and is not taught in public schools.
In addition, it is considered to be twice as effective as progressive muscle relaxation (PMR), but no specific method has been shown to be beneficial. When we talk about blood vessels and such, some people may think that muscle relaxation techniques are the key to improving blood pressure. These techniques were thought to reduce stress, anxiety, and any physiological problems of the autonomic nervous system, thus also reducing BP. In a 2021 study, TM was found to show significant decreases in systolic and diastolic blood pressure in both men and women at three months.
Mindfulness-Based Stress Reduction Program (MBSRP)
This is an open practice, being present in the moment and accepting current experiences instead of worrying about the past or the future. It is an intensive 2.5-hour weekly workout that uses a combination of body awareness, yoga, a conversation about stress, and observing patterns of thought, behavior, actions, and feelings. It provides professionals with a sense of observation of their thoughts, feelings, and experiences without judgment. Activities such as bodybuilding exercises, sitting meditation and homework for 45 minutes a day six days a week are also offered. This often includes the creation of soft sounds such as “Om”, which has been shown to have side effects with the body vibration it produces. Over the years, MBSRP has gone through many clinical trials, as these benefits not only in mental health aspects but also as a complementary remedy for cancer, hypertension and other diseases.
Is Meditation An Alternative To Antihypertensive Medications?
Do we know that the answer to “meditation will lower blood pressure?” yes, but is it an alternative to medication? To date, doctors and other specialists have not yet shown how this helps reduce high blood pressure. Although significant results are presented, there is still a lack of evidence in their research. Unfortunately, it has not yet been shown to keep blood pressure under control. That is why it is recommended to use it as a complementary remedy combined with other antihypertensive methods. It is even better to consult and follow the advice of a doctor and maintain a healthy lifestyle to keep your blood pressure in a normal range.
How long should you meditate to lower your blood pressure?
There is no exact science on how long you should meditate. People have different forms and the impact of meditation is different from each other. For example, some studies suggest that a minimum of 10 to 30 minutes a day can make a significant difference to you as long as you do it right. If you’re new to the technique, you can try starting at 5 minutes and finally increasing the duration to 15 or 20 minutes; longer than that is even better.
What is the best time to meditate to lower your blood pressure?
Some may be wondering if it would make a difference if you practice meditation at any time of the day. It is usually suggested to practice before sunrise because your mind is mostly clear due to sleep, a lesser chance for stressors to affect you and not get in the way of work. Regardless of what was recommended, experts say any time is a great time to meditate. The important thing is to find a time that suits you better to reap the benefits of this practice rather than annoying.
How to meditate to lower blood pressure
Whatever technique you use to treat any disease, you need a solid foundation. When we say meditation, peace, relaxation and less stress are what come to mind immediately. For best results, follow these tips to help you embark on an amazing journey to reduce BP.
1. Meditate in a quiet environment
As mentioned, stress is a factor that contributes to high blood pressure. That is why practicing meditation includes doing so in a quiet area, to help lower blood pressure. Otherwise, it will not take place and will not benefit you. Do this, especially if you are a beginner and find it difficult to focus on doing the activity. Stay away from your laptop or computer, and then turn off notifying electronic devices.
2. Maintain a slow, steady pace and posture
Proper posture is essential in this practice. You should be comfortable in your position, no matter where you are. Sitting upright will make you focus your energy directly on your spine. Hold on until you get the results you want. Don’t skip the steps and add time as you continue with the method.
3. Use a guide to help you meditate
Since there are many ways to meditate, and meditation may be unusual at first, it is best to use a guide initially. They can guide you according to your needs. This will help you to do the technique in the right way and also provide you with data for your improvements. We encourage you to try our guided meditation app, Declutter The Mind. You can download our app on iOS and Android and practice meditation wherever you are.
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