How To Use Your Mind to Lower Blood Pressure
Seventy percent of people with high blood pressure in the United States treat this disease with medication. If you are among the millions of people with hypertension, would you like to know how to use your mind to lower your blood pressure and avoid the side effects and expense of the drugs?
Your mind can be as good as drugs
The following news is important for several groups of people:
- If you are taking medication right now to treat hypertension
- If you have been diagnosed with high blood pressure but haven’t started treatment yet
- If you are at risk for high blood pressure
- If you have a family member or friend who has high blood pressure
Experts at Kent State University recently published the results of their study of high blood pressure and meditation and found that use of a stress reduction program based on a common meditation technique called mindfulness can reduce blood pressure enough in some people so that they do not need drugs or they can at least delay that need. That program is appropriately called MBSR, or mindfulness-based stress reduction.
Mindfulness meditation is a technique that has been likened to watching a parade go by. That is, you sit quietly, breathe gently, and just let your thoughts go by without focusing on them, judging them, or getting caught up in them. In short, you just let it be and be present in the moment.
Use of this approach was shown to be effective in individuals who had borderline high blood pressure (prehypertension), which is defined as 120-139 mmHg systolic and 80 to 89 mmHg diastolic. Thirty percent of Americans have this form of the disease, which is associated with significant risks of cardiovascular disease.
How the study worked
This study was the first time MBSR had been evaluated in people with prehypertension. The 56 adults who participated in the study were not taking prescribed medication for their condition.
The adults were randomly assigned to one of two groups:
- Group 1 participated in an MBSR program, which involved attendance at one session (lasting 2.5 hours) per week for 8 weeks. Each session involved three types of mindfulness training (body scan exercises, sitting meditation, and yoga) led by an experienced instructor. The subjects were asked to practice at home as well
- Group 2 were shown a muscle relaxation exercise (progressive muscle relaxation) and given lifestyle advice regarding high blood pressure reduction
At the end of the 8 weeks: