A recent clinical trial found that a traditional mind-body exercise called baduanjin lowered blood pressure in people with hypertension. Baduanjin, related to qigong, is a low-impact practice that combines slow movements, mindful breathing, and focused awareness in an eight-movement sequence lasting about 10–15 minutes. Practiced five days a week in the trial, it produced a reduction in systolic blood pressure at three months that was maintained for a year—effects the researchers say are comparable to some first-line hypertension medications and similar or superior to brisk walking. The findings were published in JACC, the journal of the American College of Cardiology.
Newer blood pressure guidelines stress earlier intervention and regular physical activity. While sustained exercise can manage blood pressure, long-term adherence is often a barrier. Because baduanjin is simple, safe, and requires no special equipment or gym access, researchers suggest it could be an accessible, scalable lifestyle intervention for people aiming to lower their blood pressure. Jing Li, MD, PhD, director of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing and a senior author of the study, noted its simplicity and potential for long-term adherence.
Research on mind-body practices and cardiovascular health is ongoing. A 2023 meta-analysis indicated that qigong may benefit people with metabolic syndrome—a condition that can lead to high blood pressure—though the authors called for higher-quality, larger studies. Cheng-Han Chen, MD, an interventional cardiologist, said the qigong findings are promising and warrant further investigation because lowering blood pressure reduces heart disease risk.
Baduanjin is a subtype of qigong characterized by coordinated breathing and movement. Its combined physiological and psychological effects may underlie blood pressure improvements. Investigators have proposed mechanisms including better vascular endothelial function, reduced inflammation, improved cardiorespiratory fitness, decreased oxidative stress, improved autonomic (sympathetic-parasympathetic) balance, and reduced stress. Jing Li, who began practicing baduanjin for personal health reasons, said exploratory studies suggest multiple blood-pressure–lowering effects from the practice and that the evidence supports recommending baduanjin for blood pressure management.
Beyond qigong and baduanjin, other mind-body approaches show potential. Yoga has long-established benefits for strength, flexibility, and stress reduction, and emerging reviews suggest it may help lower blood pressure in people with prehypertension or hypertension. A 2025 review in PLOS One found possible blood pressure reductions from yoga but emphasized the need for larger, higher-quality trials. Experts suggest that gentle, relaxing yoga styles that reduce stress are most likely to benefit blood pressure by lowering sympathetic nervous system activity and enhancing parasympathetic tone.
Mindful breathing and meditation are other accessible tools. A 2024 study found that 15 minutes per day of paced breathing at about six breaths per minute reduced blood pressure in people with hypertension when delivered as guided sessions via consumer wearable devices. The effects were short-lived in that study, and larger trials are needed, but the findings indicate mindful breathing could complement standard treatments if practiced regularly. Stress control through meditation and breathing likely reduces sympathetic drive and supports long-term blood pressure management.
Taken together, the evidence suggests mind-body practices can help with stress management and may contribute to lowering blood pressure through multiple biological pathways. However, while results are promising—especially for accessible practices like baduanjin—experts caution that more large, high-quality studies are needed to confirm effects and determine optimal regimens.
For people with high blood pressure or at risk for cardiovascular disease, mind-body practices can be useful additions to lifestyle measures and medical therapy, not replacements for prescribed treatment. Discussing these practices with a healthcare provider can help determine which forms and intensities are appropriate, particularly for those with existing cardiovascular conditions. Gentle yoga, qigong/baduanjin, and regular mindful breathing may all serve as feasible, low-cost strategies to improve stress resilience and support blood pressure control alongside first-line treatments.
