Adherence
Transcendental Meditation (TM) modestly lowers blood pressure and is recommended as a Class IIB option for lowering BP, whereas other meditation techniques (e.g., MBSR, Zen) generally do not lower BP and are not recommended (Class III).
If you want to use meditation to lower blood pressure, Transcendental Meditation (TM) is the only form with sufficient evidence to be recommended (Class IIB). It typically requires a medium- to long-term commitment (at least 3 months). Other popular forms like Mindfulness-Based Stress Reduction (MBSR) or Zen meditation do not currently have consistent evidence for lowering blood pressure and are not recommended for this specific purpose.
The writing group conferred to TM a Class IIB, Level of Evidence B recommendation in regard to BP-lowering efficacy. TM may be considered in clinical practice to lower BP. Because of many negative studies or mixed results and a paucity of available trials, all other meditation techniques (including MBSR) received a Class III, no benefit, Level of Evidence C recommendation. Thus, other meditation techniques are not recommended in clinical practice to lower BP at this time.
Why this rating
Based on Class IIB, Level of Evidence B, derived from meta-analyses of randomized controlled trials, though some methodological weaknesses are noted.
Source
Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure
Robert D. Brook et al. · Hypertension · 2013
DOI 10.1161/hyp.0b013e318293645f
More from this paper
- Aerobic exercise, dynamic resistance exercise, and isometric handgrip exercise have relatively strong supporting evidence for lowering blood pressure, with aerobic exercise receiving the highest recommendation (Class I).Good
- Device-guided breathing modulation is more effective for lowering blood pressure than acupuncture, receiving a Class IIA recommendation compared to acupuncture's Class III.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →