Yoga, Meditation, and Deep Breathing:%federate Nutrients for Managing Blood Pressure

Relaxation Practices May Lower Blood Pressure, Study Finds

Engaging in relaxation practices such as yoga, meditation, and deep breathing may help lower blood pressure, according to a new study published in BMJ Medicine. Researchers from the University of Bristol analyzed 182 studies and found that these practices could significantly reduce blood pressure up to three months after performing them.

High Blood Pressure Affects One in Three Adults Globally

High blood pressure, which affects about one in three adults globally, is a major risk factor for cardiovascular diseases and one of the leading causes of mortality worldwide. While drug treatments exist, adherence to them can be poor, making alternative solutions like relaxation practices increasingly attractive.

Understanding the Connection Between Relaxation and Blood Pressure

“High blood pressure is regulated by the heart, blood vessels, and the nervous system,” explains Manuela Ragnoli, a yoga instructor and member of the Yoga Alliance European Registry. “In stressful situations, the sympathetic nervous system activates, increasing heart rate and pressure. However, practices like yoga and meditation activate the parasympathetic system, which slows the heart, relaxes muscles, and promotes deeper breathing—effects that lead to a decrease in pressure.”

Yoga Poses for Lowering Blood Pressure

To help manage hypertension, Ragnoli recommends two yoga poses:

• Halasana (Plow Pose): This pose stimulates the endocrine glands, massages abdominal muscles, and promotes spinal mobility while lowering blood pressure. To perform, lie on your back, raise your legs together and form a 90-degree angle with your torso. Exhale and lift your pelvis, then inhale and bring your legs over your head.
• Vrksasana (Tree Pose): This balancing pose requires concentration, breathing control, and inner calm, all of which can positively impact blood pressure. To perform, stand on one leg, bring the sole of your other foot to your inner thigh, and raise your arms over your head.

Proceed with Caution: Inverted Poses and Blood Pressure

While many yoga poses can help lower blood pressure, inverted poses such as Sutasana, Kapalasana, and Sirsasana should be avoided, as they can cause blood to flow to the brain and increase pressure.

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