Yoga for High Blood Pressure Can Lower Your Numbers by More Than 4 Points

If your doctor recently mentioned that your blood pressure numbers are creeping up, there’s encouraging news. New research suggests that rolling out a yoga mat may do what pounding the pavement hasn’t: gently lower your blood pressure without punishing your joints. The best part? You don’t need to twist yourself into a pretzel or sweat through a 90-minute hot class to see results. A calm, steady practice that combines gentle poses, deep breathing and a little meditation may be exactly what your body has been asking for. Keep scrolling to learn how to get the benefits of yoga for high blood pressure.

What researchers found 

In a sweeping review of 30 studies published in PLOS Global Public Health, researchers looked at how yoga affected the blood pressure of more than 2,000 overweight adults. Participants practiced yoga poses, meditation and breathing techniques for 12 weeks, and the results were striking. Systolic blood pressure (top number) dropped by an average of 4.35 mmHg and diastolic blood pressure (bottom number) fell by 2.06 mmHg.

Those numbers may sound small, but cardiologists will tell you they’re meaningful. Even a few points in the right direction can lower your risk of heart attack, stroke and other complications tied to high blood pressure (hypertension). (Learn more about what’s considered a healthy blood pressure reading for your age.)

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Why yoga for high blood pressure works so well

Researchers believe yoga’s calming format (for both the body and mind) is a big part of its blood pressure–lowering power. Unlike high-intensity workouts that get your heart pounding and your stress hormones surging, yoga slows everything down. Deep breathing activates your body’s relaxation response, which can relax your blood vessels.

The researchers also noted that yoga may help reduce inflammation, a hidden driver behind many midlife health problems, including stubborn high blood pressure. Chronic, low-grade inflammation can stiffen arteries and make it harder for your heart to do its job. A practice that calms the nervous system and quiets inflammation is doing double duty.

Just as important for women over 50: Yoga is gentler on aging joints than running or hard aerobics. If your knees, hips or back have been protesting the workouts you used to love, yoga lets you stay active while building strength, balance and flexibility that pay off for fall prevention and bone health, too.

How to get the benefits of yoga for high blood pressure

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You don’t need a fancy studio membership or hours of free time to follow the kind of yoga routine that helped study participants lower their high blood pressure. Here’s how to ease in:

• Start with 20 to 30 minutes, a few times a week. Study participants practiced consistently over 12 weeks. Even three sessions a week can make a difference if you stick with it.
• Mix the three key ingredients. Researchers found benefits when people combined poses, breathwork and meditation. A balanced session might include 10 to 15 minutes of gentle poses, five minutes of slow breathing and five minutes of quiet meditation.
• Choose calming styles. Look for “hatha,” “restorative” or “gentle” yoga rather than power or hot yoga. These slower styles emphasize the relaxation response that helps lower blood pressure.
• Focus on your breath. Try inhaling for a count of four, then exhaling for a count of six. Longer exhales are especially effective at calming the nervous system.
• Use free resources. YouTube and apps offer countless beginner-friendly classes. Search for “gentle yoga for beginners” or “yoga for blood pressure” to find routines designed for exactly this purpose. Or try this 20-minute yoga for high blood pressure video to get started.

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Yoga is simple step toward a healthier heart

If you’re managing high blood pressure with medication, keep taking it as prescribed and talk with your doctor before making major changes. But adding a regular yoga practice could be a simple, soothing addition to your routine—one that rewards you with a calmer mind and a healthier heart.

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