Both relaxation techniques and exercise are effective ways to lower blood pressure and are useful in preventing and managing hypertension, or chronic high blood pressure. Yoga may be especially useful in controlling hypertension as it combines exercise with elements of relaxation therapies. The core components of most general yoga classes include a series of strength- and flexibility-building poses as well as controlled breathing to focus the mind and body.
Exercise and Hypertension
According to MayoClinic.com, exercising for at least 30 to 60 minutes on most days of the week can lower blood pressure by 4 to 9 mm Hg. If your systolic pressure is between 120 and 139 or diastolic pressure is between 80 and 89, signifying prehypertension, exercise can help prevent you from developing hypertension. Even light to moderate-intensity physical activities can help lower blood pressure. Exercise also lowers blood pressure by promoting weight loss. Losing just 10 pounds can help reduce blood pressure, according to MayoClinic.com.
Relaxation and Hypertension
Relaxation techniques help lower blood pressure by reducing stress in either the body, the mind, or both. Some forms of relaxation therapy include meditation, progressive muscle relaxation, visualization, and listening to music. Yoga is also considered a relaxation technique that de-stresses both the body and the mind. Clinical research, including a 1995 study of the effects of relaxation techniques on older African-Americans with hypertension, published in "Hypertension," validate the usefulness of physical and mental stress-reduction techniques in lowering blood pressure.
Yoga and Hypertension
Several studies, evaluated in a Yale University meta-analysis presented at the 2007 annual meeting of the American Public Health Association, have examined the effects of yoga on hypertension. Yale researchers said these studies revealed that yoga intervention significantly reduced both systolic and diastolic blood pressure in people with hypertension. The study's authors said that the exact mechanisms by which yoga and other relaxation therapies benefit hypertension remain unclear, but that beneficial effects and no reports of adverse reactions are seen with these techniques.
Yoga Benefits
In addition to its effects on hypertension and stress management, yoga may also help people with many chronic health conditions, including cancer, depression, insomnia, chronic pain and fatigue. Yoga practice also leads to increased overall fitness, which includes weight-loss and improved strength, flexibility, range of motion and balance. Yoga's mood-boosting benefits are also substantial. After a yoga session, most people feel invigorated, yet calm.
Yoga Precautions
Although yoga can be used to manage hypertension, according to Mayo Clinic staff, those with uncontrolled high blood pressure should consult a health professional before starting a yoga program. People with osteoporosis, artificial joints, certain eye conditions including glaucoma, and pregnant women should also consult their doctor before practicing yoga. Yoga is generally considered safe for most people, including the severely overweight, but depending on your health status, your doctor may advise you to avoid certain poses or stretches. Regardless of your level of physical ability, it is important for any first-time yoga practitioner to start off slow so as to avoid injury.
References
- MayoClinic.com: Yoga: Tap into the Many Health Benefits of Yoga
- MayoClinic.com: Relaxation Techniques: Essential for Reducing Stress
- MayoClinic.com: 10 Ways to Control High Blood Pressure Without Medication
- Hypertension: Randomized Controlled Trial of Stress Reduction for Hypertension in Older African Americans
- APHA: Mind-Body Practices for Hypertension: Systematic Review and Meta-Analysis
