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20 Minutes A Day Of Relaxation Reduce Hypertension

Relax! It may be just what the doctor ordered. While studies find that mind-body practices (yoga, meditation, etc.) that induce the relaxation response (RR) reduce blood pressure, the molecular pathways that lead to this association remain unknown. A recent study analyzed RR’s effects on gene pathways over an 8-week RR-based intervention in 58 patients diagnosed with hypertension. The intervention consisted of 20 minutes per day of diaphragmatic breathing, mantra repetition, and mindfulness meditation. Blood samples were taken for RNA analysis and results found that RR regulates 1771 genes in the following categories: immune regulatory pathways and metabolism, glucose metabolism, cardiovascular system development, and circadian rhythm. This is the first study to uncover the molecular mechanisms that support mind-body practices as an effective treatment for hypertension. The Journal of Alternative & Complimentary Medicine Society

→Takeaway: While the science behind integrative treatment methods (nutrition, meditation, exercise, etc.) is oftentimes lacking, this study illustrates the profound effects a simple mind-body exercise (just 20 minutes a day!) can have on the body. As life gets hectic, remember that small lifestyle changes can yield life-changing results!

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