Recent research led by the Universities of Bristol and Exeter suggests that relaxation techniques may help lower high blood pressure, at least in the short term.

The study, published in BMJ Medicine and funded by the National Institute for Health and Care Research (NIHR), provides valuable insights for the estimated 14.4 million adults in the UK who live with high blood pressure.

High blood pressure affects approximately a third of 30-79 year olds worldwide and is one of the leading attributable causes of deaths in both men and women.

While medication is available, many people struggle with adherence, creating interest in alternative approaches that target stress levels—a major risk factor for high blood pressure.

Short-Term Benefits Found

The research team analysed 182 studies, with 166 focusing on high blood pressure and 16 on elevated blood pressure (pre-hypertension). Using a statistical technique called network meta-analysis, the researchers compared the effects of several different relaxation techniques.

After three or fewer months, the pooled results from 54 studies showed promising reductions in blood pressure:

• Breath control: reduction of 6.65 mm Hg in systolic blood pressure

• Meditation: reduction of 7.71 mm Hg

• Meditative movement (tai chi and yoga): reduction of 9.58 mm Hg

• Mindfulness: reduction of 9.90 mm Hg

• Music: reduction of 6.61 mm Hg

• Progressive muscle relaxation: reduction of 7.46 mm Hg

• Psychotherapy: reduction of 9.83 mm Hg

Techniques combining multiple relaxation approaches were associated with a drop of 6.78 mm Hg in blood pressure.

Understanding Blood Pressure Readings and What They Mean for You

When you see "Breath control: reduction of 6.65 mm Hg in systolic blood pressure," this means these breathing techniques could lower the top number of your blood pressure reading by about 6-7 points.

NHS Blood Pressure Categories:

• Normal: Below 120/80 mm Hg

• Pre-high: Between 120/80 and 140/90 mm Hg

• High: 140/90 mm Hg or higher (clinic reading) or 135/85 mm Hg or higher (home reading)

• High (for people aged 80+): 150/90 mm Hg or higher (clinic reading) or 145/85 mm Hg or higher (home reading)

A reduction of 6-7 points is significant - it could potentially move someone from the "high" category to "pre-high" or from "pre-high" to "normal."

Every reduction matters, as each 10 mm Hg drop in systolic pressure is associated with a 20% lower risk of cardiovascular events.

These techniques may be particularly valuable for those with borderline readings who hope to avoid medication or want to enhance their current treatment plan.

Expert Perspectives

Dr Rachel Johnson, Associate Professor in Primary Care at the Centre for Academic Primary Care, University of Bristol, and co-author of the study said:

"We know that many people with high blood pressure are interested in using approaches that do not include medication. Relaxation techniques may be helpful in managing high blood pressure, although we now need better quality studies that follow up people for longer to be certain, and to understand how relaxation techniques can be used alongside medication."

Emily McGrath, senior cardiac nurse at the British Heart Foundation, noted:

"In the short term, simple breathing exercises could help reduce stress levels by slowing the breathing rate, helping you breathe deeper and helping to lower the production of cortisol. However, more research is needed to conclusively understand this link and whether relaxation exercises have any impact on reducing blood pressure long term."

Long-Term Effects Remain Unclear

Despite these encouraging findings, there was no statistical evidence of effectiveness for any technique between 3 and 12 months of follow-up, and the certainty of this evidence was very low.

Very few studies included long-term follow-up of 12 months or more. Limited available data suggested that autogenic (self-directed) training might lower both systolic and diastolic blood pressure compared with no treatment, but the certainty of the evidence was low.

Comprehensive Approach to Blood Pressure Management

The British Heart Foundation encourages mindful strengthening exercises, like yoga or pilates, which can form part of an enjoyable exercise regime that people may find easier to maintain. Regular exercise is key to maintaining lower blood pressure.

Additional lifestyle changes that can benefit blood pressure include:

• Keeping to a healthy weight

• Eating a balanced diet

• Cutting down on salt

• Not drinking too much alcohol

• Ensuring continued use of any prescribed medication