A recent clinical trial published in JACC found that baduanjin, a traditional mind‑body exercise related to qigong, lowered systolic blood pressure in people with hypertension. Baduanjin is a low‑impact routine of eight coordinated movements with mindful breathing and focused awareness; a full session takes roughly 10–15 minutes. In the trial, participants practiced baduanjin about five days per week. Systolic blood pressure fell by three months and that improvement was maintained for a year. The investigators say the magnitude of the effect is comparable to some first‑line hypertension medications and is similar or superior to brisk walking.
Newer blood pressure guidelines emphasize earlier intervention and regular physical activity, but long‑term adherence to exercise programs is often a barrier. Because baduanjin is simple, safe, requires no equipment and can be done at home, researchers suggest it could be an accessible, scalable lifestyle intervention to help people reduce blood pressure. Jing Li, MD, PhD, director of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing and a senior author on the study, highlighted the practice’s simplicity and potential for long‑term adherence.
Mind‑body practices are being studied more broadly for cardiovascular benefits. A 2023 meta‑analysis found potential advantages of qigong for people with metabolic syndrome, a cluster of conditions that can lead to high blood pressure, though authors called for larger, higher‑quality trials. Interventional cardiologist Cheng‑Han Chen, MD, described the qigong findings as promising and deserving of further research, noting that any sustained blood‑pressure reduction can lower heart disease risk.
Why might practices like baduanjin or qigong help blood pressure? Investigators propose multiple physiological and psychological mechanisms: improved vascular endothelial function, reduced inflammation and oxidative stress, better cardiorespiratory fitness, improved autonomic balance (less sympathetic, more parasympathetic activity), and stress reduction. The combination of gentle movement, paced breathing, and focused attention likely produces both direct cardiovascular effects and indirect benefits through lower stress and improved mood.
Other mind‑body approaches show potential, too. Yoga is well known for benefits in strength, flexibility and stress reduction; emerging reviews suggest it may help lower blood pressure in people with prehypertension or hypertension. A 2025 review in PLOS One reported possible blood‑pressure reductions from yoga but stressed the need for larger, higher‑quality trials. Experts generally think gentle, restorative styles that reduce stress and slow breathing are most likely to influence blood pressure by decreasing sympathetic nervous system activity and enhancing parasympathetic tone.
Mindful breathing and meditation are further accessible tools. A 2024 study found that 15 minutes per day of paced breathing at roughly six breaths per minute, delivered as guided sessions via consumer wearable devices, reduced blood pressure in people with hypertension; the effect in that study was short‑lived, and larger trials are needed, but the findings indicate that regular practiced breathing could complement standard treatments.
Taken together, the evidence suggests mind‑body practices can help manage stress and may contribute to lowering blood pressure through multiple biological pathways. However, while results—especially for accessible practices like baduanjin—are promising, experts caution that more large, rigorous studies are needed to confirm effects, define optimal practice regimens, and identify which patients benefit most.
For people with high blood pressure or at risk for cardiovascular disease, mind‑body practices can be useful additions to lifestyle measures and prescribed medical therapy, not replacements for medications when those are indicated. Talk with your healthcare provider before starting a new practice so you can choose appropriate forms and intensities, particularly if you have existing heart disease or other medical conditions. Gentle yoga, qigong/baduanjin and regular mindful breathing are low‑cost, feasible strategies that may improve stress resilience and support blood pressure control alongside first‑line treatments.
