High Blood Pressure? How Yoga, Qigong, and Mindful Breathing Can Help

• A recent clinical trial found that a centuries-old mind-body practice known as baduanjin helped lower blood pressure in people with hypertension.
• Similar to qigong, baduanjin is a low impact movement practice emphasizing mindful breathing.
• Other mindfulness practices, such as yoga and meditation, have shown potential for managing blood pressure.
• While larger studies on these effects are still needed, experts say mind-body practices help with stress management and complement first-line treatments for hypertension.

It’s no secret that mindfulness practices like yoga and meditation offer numerous health benefits, from improved strength and flexibility to reduced stress and better heart health.

The cardiovascular benefits of certain mind-body practices may even extend to blood pressure management.

A recent clinical trial found that an ancient mind-body practice known as baduanjin effectively lowered blood pressure in hypertensive practitioners.

Similar to qigong, baduanjin is a low impact wellness practice originating in China that incorporates slow, aerobic, and isometric movement patterns, mindful breathing, and awareness. The practice involves a standardized eight-movement sequence that takes about 10–15 minutes to perform.

The researchers who conducted the trial found that, compared with other forms of self-directed exercise, practicing baduanjin 5 days a week led to a reduction in systolic blood pressure at a 3-month follow-up that was sustained for a year.

These results are comparable to some first-line hypertension medications, the researchers say. The baduanjin regimen also yielded results similar, if not superior to, brisk walking. The findings were published in JACC, the flagship journal of the American College of Cardiology.

Accessible exercises like baduanjin, the researchers say, offer an alternative to gym memberships or exercises requiring specialized instruction or equipment.

“Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure,” senior study author Jing Li, MD, PhD, director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing, China, said in a statement.

Research on the cardiovascular benefits of mind-body practices is ongoing.

A 2023 meta-analysis suggests that qigong may offer cardiovascular benefits in people with metabolic syndrome, which can lead to high blood pressure. The authors say that qigong may offer an alternative exercise option, but note that more high quality studies are still needed.

“This meta-analysis found that qigong exercise appeared to have a beneficial effect on blood pressure,” said Cheng-Han Chen, MD, board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.

Chen wasn’t involved in the study.

“This is a promising finding that should be investigated further, as high blood pressure is a known risk factor for heart disease,” he told Healthline.

Jing explained that baduanjin is a subtype of qigong that includes coordinated breathing and physical movement.

He told Healthline he started practicing baduanjin four years ago due to an illness, and the improvements in his health piqued his interest in studying the effects of this modality on blood pressure.

“Baduanjin integrates slow, rhythmic movements (including aerobic, flexibility, and isometric resistance training), deep breathing, and focused awareness to harmonize body and mind,” said Jing.

Jing explained that the combined physiologic and psychological effects of baduanin may contribute to the blood pressure-lowering results.

Despite limited evidence on the effects of qigong on cardiovascular health, the results of the baduanjin study on blood pressure seem promising.

“Our evidence supports doctors to recommend baduanjin for blood pressure management,” Jing said. “Since elevated blood pressure is the largest risk factor for cardiovascular disease. It is reasonable to consider baduanjin improves overall heart health.”

A large body of evidence supports mind-body practices like yoga and meditation for overall health and well-being.

The benefits of yoga are well established, but lesser known are the effects the practice could have on hypertension, with limited studies requiring further investigation.

A 2025 review found that yoga may help lower blood pressure in people diagnosed with prehypertension or hypertension. However, the authors note that larger high quality studies are still needed to confirm these findings.

If you live with a cardiovascular condition or are at risk of developing one, ask your doctor which styles of yoga are best suited for your needs.

“Yoga likely helps with blood pressure by helping to control stress,” said Chen. “This lowers sympathetic nervous system stimulation and promotes parasympathetic nervous system tone, which then lowers blood pressure. Any yoga that is gentle and relaxing should help to lower blood pressure.”

A 2024 study found that mindful breathing for 15 minutes per day at a rate of 6 breaths per minute helped lower blood pressure in participants with hypertension, suggesting the practice could complement first-line treatments.

However, the effects were short-lived, and the study examined only the effects of a guided meditation exercise delivered via consumer wearable devices.

While larger studies on the effects of mindful breathing on hypertension are still needed, there is enough evidence to suggest a potential benefit if practiced regularly.

“Both mindful deep breathing and meditation likely help with blood pressure by helping to control stress,” said Chen.

“They can both be useful as parts of a long-term strategy to help control blood pressure. I advise all of my patients, and especially those with high blood pressure, to avoid stress as much as possible. Mind-body practices such as yoga and meditation can be very useful in helping patients to control their stress,” he said.