Meditation has been known for many years to be super beneficial for our mental health and well-being. The benefits don’t stop there though.
Blood pressure, a measurement of the force of blood against the walls of your arteries. Become elevated due to a number of factors (such as age-related circumstances, underlying medical problems, and excessive sodium intake).
By using meditation to lower blood pressure, you may be able to boost your defense against heart disease, stroke, and chronic kidney disease.
How Can Meditation Help?
While the researcher on meditation lowering blood pressure is yet to be determined, it’s thought that the practice may affect our nervous system.
A study was done on adults who were “pre-hypertensive”, meaning they displayed higher levels of blood pressure, but not enough to take medication.
They practiced MBSR for eight weeks, attending sessions led by a skilled practitioner two and a half hours a week and practicing up to an hour a day on their own.
They were able to lower their blood pressure as much as other alternative treatments, such as a modified diet and exercise have been shown to do so.
Researchers also found that people who took part in an active relaxation program, such as meditation, used an average of 43% less medical services.
Meditation is also one of the best ways to manage and even help cure anxiety and panic attacks. It’s so powerful its part of our guide on how to cure panic attacks.
Using Meditation to Lower High Blood Pressure
While meditation can help you lower blood pressure it’s important not to rely solely on meditation as a means of keeping your blood pressure in check. But definitely an amazing tool you should add to your belt of natural and alternative ways of reducing high blood pressure.
If you’re interested in using meditation to manage high blood pressure, check out our review on “Top Meditation/MBSR Courses“.
How to Meditate to Lower Blood Pressure
Find a Quiet Relaxing Space
Find a place, either inside or outside, that’s peaceful for you, calming, and comfortable. Ideally, this space should be free from clutter and distraction.
Settle Into a Comfortable Position
Part of being comfortable is being warm enough, but not too hot. Adjust your room temperature. Open a window or have a light blanket nearby.
ou can sit with your legs crossed in a lotus position, or your feet tucked behind you. There is no right or wrong as long as you are comfortable.
Close Your Eyes
closing your eyes allows you to connect more fully with your inner self. If you start to feel sleepy, opening your eyes can help you stay awake.
Breathe Slowly and Deeply
Experiment between breathing through your nose or mouth and see what works better for you. Don’t force your breathing, simply allow it to flow. They may be shallow and quick, but make it your intention to slow and deepen your inhalations and exhalations.
Counting can be used to help steady your breathing. Count 5 to 10 per breath cycle.
Intentionally Relax Your Body
Start at the top of your head and slowly work your awareness down your body, notice any areas of tension. When you notice one of these areas, pause for a moment to see if you can relax the tensed area.
Getting Some Sleep
One simple way to help lower blood pressure is getting a good night’s rest.
While it may be simple, for some sleep can be an elusive fox, only coming to us every so often.
Especially if stress and anxiety are the causes of restless and sleepless nights. That’s why I created a list of the best thing you can do to get the best sleep.
These are tips I personally have used myself and have seen an increase in better and consistent sleep.