Normal blood pressure for most adults is defined as a systolic pressure of less than 120 and a diastolic pressure of less than 80. The results are relevant to nearly half of all adults in the US with elevated blood pressure.Ībout 116 million Americans have a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg, or are taking medication for hypertension. Half of the participants who were enrolled in the Mindfulness-Based Blood Pressure Reduction program attended a group orientation session, eight weekly group sessions, and one all-day mindfulness retreat. 'It is almost like a scientist curiously and objectively observing the information coming in through the sense organs and the mind, and then responding skillfully to that information.’ Loucks, Ph.D., director of the Mindfulness Center at Brown University, said: ‘Mindfulness is non-judgmental, present-moment awareness of physical sensations, emotions and thoughts.’ Tai chi, on the other hand, involves complex and choreographed movements that match one's breath. Qigong can include movement or simply sitting or standing mediation. They feature coordinated movements focused on body posture, deep breathing and mental focus. Qigong and tai chi are traditional self-healing exercises originating from ancient China. Martial arts which promotes physical fitness as well as mental discipline. Pilates sees people adopting positions and then working their core muscles by moving their arms or legs. In yoga, you adopt positions and hold them, or flow into a different position. They involve breathwork and coordinated, concentrated movement.īoth low-impact exercises, they improve strength, flexibility and posture. Mindfulness is the ability to be fully present and aware of one's surroundings.Ī common technique is to silently focus on each of the senses in turn. The process of focusing one's breath and focus on a particular thought, object or activity to foster a stable emotional state. The practices are part of an overarching wellness trend that has been touted by celebrities and tech giants for years. The objective of practicing mind-body activities is to use your thoughts to positively impact your body's physical responses to the outside world. Meditation calms the body, thus reducing blood pressure, stress levels and improving all over mood. A five-point drop has been shown to reduce the risk of a severe cardiovascular event such as a heart attack by 10 per cent. Meanwhile the control group saw a 1.4-point reduction.įor comparison, people who take drugs aimed at lowering blood pressure will see an average nine point reduction in systolic blood pressure.Ī slight decrease in systolic blood pressure has a big payoff. The systolic pressure reading measures the pressure the heart exerts on the arteries when the heart beats. Half attended weekly mindfulness meditation classes while the other half followed the typical course of hypertension care consisting of a home blood pressure monitor, blood pressure education material, and access to a physician.Īt six months, participants in the mindfulness program saw a drop of nearly six points in their systolic blood pressure - the top number in a blood reading. Researchers from Brown University looked at 200 participants in Rhode Island with elevated blood pressure. People who subscribe to mindfulness practices are also more likely to make healthy food choices and become physically active, promoting better heart health overall. It is thought that taking in deep breaths helps dilate blood vessels, allowing more blood to flow through them and lowering blood pressure. Mindfulness practice helps people better manage their emotions and enhance their self-awareness. People who practiced the technique saw their levels drop four times further than a control group who received standard care that didn't involve drugs. Mindfulness practice that quiets the mind and body is an extremely effective way to get blood pressure in check, a study suggests.
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