5 Best Meditations To Lower Blood Pressure Naturally

The benefits of meditation for high blood pressure have been scientifically proven time and again. Research proves you can use meditation to lower blood pressure naturally.

By taking just twenty minutes a day to meditate you will lower blood pressure and lower the risk of cardiovascular disease. And the effects are even better when you combine meditative techniques with yoga for heart health. 

As a mindfulness instructor lots of people ask me how to use meditation to lower blood pressure naturally. These people all have high blood pressure for different reasons.

The most common causes of high blood pressure are:

  • smoking  (here’s how to quit smoking)
  • drinking
  • poor diet
  • stress
  • and certain other chronic health conditions [1]

The majority of these problems can be helped with meditation, which we can use to improve diet, stop smoking, and stop drinking.

But the main reason why meditation lowers blood pressure is because it stops stress [READ: Using Meditation To Reduce Stress].

It helps us to relax, naturally balancing high blood pressure.

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When you use meditation to lower blood pressure, you reduce the impact of stress

It’s so hard not to get stressed today.

What with rent or mortgage, work, and the constant sense of competition. It’s as though modern society has been specifically created to make us stressed out. And of course stress is extremely bad for us. In fact stress is now regarded as the number one killer. Stress leads to so many health complications: hypertension, depression, anxiety, obesity, diabetes… and of course high blood pressure. 

Stress is the number one cause of high blood pressure. But thankfully we can use meditation to lower blood pressure naturally.  

Plus, it helps us  sleep better too, which is important for balancing blood pressure [use these meditations to improve sleep quality 

The Best Meditation For High Blood Pressure

Science shows that the best type of meditation for high blood pressure is mindfulness .

Not only does mindfulness lower blood pressure, you can use mindfulness for relief of pain, including pain related to high blood pressure.

This was proven in research published in the October issue of a medical journal titled, Psychosomatic Medicine: Journal of Biobehavioral Medicine.

Joel W Hughes PhD of Kent State University says, “Our results provide evidence that MBSR,  [Mindfulness Based Stress Reduction] when added to lifestyle modification advice, may be an appropriate complementary treatment for BP in the prehypertensive range.”

In the study 56 men and women diagnosed with prehypertension—blood pressure which is higher than usual but for which no antihypertensive drugs have yet been prescribed—were divided into two groups. One group practiced Mindfulness-Based Stress Reduction to lower blood pressure, practicing for 2.5 hours a week. The other group used a muscle-relaxation technique and lifestyle changes. Researchers then took the blood pressures of members of each group. The results showed that those participants who had practiced mindfulness had significant reductions in blood pressure decreased by an average of nearly 5 millimeters of mercury (mm Hg), compared to less than 1 mm Hg in the control group). 

More Meditations For High Blood Pressure

As well as using mindfulness, there are other meditations to lower blood pressure naturally.  

 “It’s important to find an approach that you feel comfortable with,” says Dr. Stein. “Maybe it’s just listening to your favorite music while you walk at a moderate pace.”

One of the best meditations to lower blood pressure is Zen Walking

Speaking of walking, another fantastic meditation technique for high blood pressure is Zen Walking.

Walking has been shown to be one of the best ways to have a healthy heart.

Research conducted by Lawrence Berkeley National Laboratory shows that walking is as effective as running at lowering your risk of high blood pressure, high cholesterol and diabetes. [3]

I attempted to find specific research into the affects of Zen walking meditation, as opposed to simply walking and meditation (as separate activities). However, it seems that science has yet to investigate this type of meditation for high blood pressure.

However, given that we have proof that both meditation and walking are, individually, excellent techniques for balancing blood pressure, it seems only logical that Zen Walking Meditation, a technique combines the two activities, should be perfect.

As well as walking meditation, there are alternative movement-meditation for high blood pressure.

Qigong, Tai Chi And Movement  

There are many movement-based stress reduction techniques that are also fantastic ways of lowering blood pressure.These are great if you prefer to use a gentle active meditation to lower blood pressure. 

Much scientific research has advocated the use of Tai Chi, for instance. And QiGong is a similar practice, as is Yoga.

Meditation is definitely a powerful way of balancing blood pressure. Dr Stein does point out, however, that it is important not to use meditation as a replacement to your other lifestyle considerations, but as an addition.

 “Meditation should be an adjunct to prescribed medications and dietary and exercise programs, not a replacement,” Dr. Stein said.

What’s most important about using meditation for high blood pressure is that you find a technique that works for you.

Finding the best technique for you

There’s something of a blessing and a curse here, because the truth is that there are a heck of a lot of meditation techniques. Over my time as a meditation teacher I’ve used Hindu meditations, Buddhist meditations, Christian meditations, non-religious meditations, mindfulness-based stress reduction, Zen, breathing meditations, mantras… it goes on.

Finding the perfect meditation technique for you is a matter or experimentation. Ideally, you are looking to find a technique that you enjoy and that relaxes you. The enjoyment is important because you will be more likely to maintain a meditative practice if you enjoy it.

That’s why I wrote my new book Your Best Medtation. In the book I provide easy-to-follow guidance to every meditation meditation technique. Let me help you find the perfect meditation technique for you. Read my new book today.

Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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