Gaurav Thakur
Natural Ways to Lower Blood Pressure – Transcendental Meditation for Heart Health
There are three primary organs which are crucial for our survival, so much so that they can keep us alive even if the brain is no longer functioning. One of them is the heart.
That much beloved subject of romantic movie directors, philosophers and cardiologists alike, the heart is garnering a lot of attention of late, especially because lifestyle disorders are on the rise in the modern world.
The heavy burden of cardiovascular diseases in India
In India, as per a literature review led by Ambuj Roy of the All-India Institute of Medical Sciences (AIIMS), Delhi, which was published IN 2023, Cardiovascular Diseases (CVDs), though on the decline, are still the leading cause of death and Disability Adjusted Life Years (DALYs) in the nation.
As per 2017 statistics, there has been a rise in CVD related deaths by 2 to 3 orders of magnitude since 1990, accounting for 26.6% of total deaths. The prevalence itself has doubled from 25.7 million to 54.5 million in the same period.
Speaking of hypertension or blood pressure, there are a whopping 207 million individuals out of a total of 1417 million in the country who are medically diagnosed as hypertensive, with many more probably not knowing they are.
Less than 50% of those diagnosed receive treatment.
Approximately 1 out of every 4 Indians is having high blood pressure, which translates to a higher risk of heart disease, attack and stroke later on in life.
In recent years, it has also been noticed that Indians are falling prey to heart disease at younger age ranges and more are eventually dying from it than before, as compared to the rest of the world.
This has given us the dubious distinction of being one of the leading diabetes and heart disease afflicted nations in the world.
Prevalence and risk factors of hypertension
As per a review and systematic meta-analysis (a research study strategy that combines data from several analyses, considered a gold standard for getting unbiased scientific data) that covered more than 800 studies and a total population of 1.4 lakh individuals, it was found that prevalence of controlled hypertension was only 15%.
This meant that less than a sixth of the total population of hypertensives in the country was actually keeping their blood pressure in control.
According to a third study which was cross sectional (taking data from many patients at one point in time), Soumitra Ghosh and Manish Kumar of the Tata Institute of Social Sciences found that 11.3% of the population between the ages of 15-49 were hypertensive, with males having 4% more prevalence than females.
The risk factors included advancing age, obesity, male gender, socioeconomic status and intake of alcohol. It also found that the incidence of hypertension or high blood pressure is rising among the poor in recent times.
The rates are almost the same when comparing urban and rural areas.
The source of hypertension and heart disease
A burgeoning population competing for resources, rapid urbanization, long work hours, unhealthy lifestyles out of sync with the rhythms of nature, dysfunctional family structures and dynamics, degradation of the environment and other allied factors are fueling uncertainty, anxiety, loneliness and fatigue.
In one word, stress is now an epidemic. Digestion, sleep, optimal mental function, adequate physical effort, ability to handle the strain of daily life – these are all in disarray. Most individuals are coping with varying levels of anxiety.
Most disorders being seen nowadays are psychosomatic – induced by stress, birthed in the mind, and visible in both mind and body.
We are more mentally active yet physically sedentary than ever before in history. Hyper stimulated with constant sensory input, we hardly get any mental rest, which is a significant contributor to our overall sense of wellbeing.
With this serious imbalance between very high, stressful mental activity and a body weakened from lack of activity, poor health decisions are taken, addictions are indulged, mind-body coordination declines, the body’s innate intelligence suffers and its ability to cope with stress goes down.
It affects almost all organ systems. The circulatory system also becomes vulnerable, ruined by lack of exercise, frequently eating processed food and excessive worrying.
And yes, the heart is very sensitive to negative emotions, which take a huge toll on its functioning.
The inside coating of the arteries starts to harden, plaques form within the arterial walls and thickened, toxin laden blood has to push harder to flow through them, causing blood pressure to skyrocket.
In time, inadequate supply of oxygen and other nutrients to the heart causes the heart to enlarge, to compensate for the lack. It has to beat harder and gets more tired.
In time, it gets weaker and weaker, till one day it is no more able to sustain the prolonged effort and gives up. The result is cardiac arrest.
How Transcendental Meditation helps lower blood pressure naturally
It is possible to lower blood pressure naturally. And it is backed by robust research and statements by eminent cardiologists.
Internationally acclaimed preventive heart health specialist and author of the bestselling book ‘Total Heart Health’, Dr. Robert Schneider has been researching on natural means to revive and maintain heart health for decades. To dive deeper into Dr. Robert Schneider’s insights on how Transcendental Meditation can help lower blood pressure, be sure to watch a highlight from Dr. Robert Schneider's presentation, "Meditation in Cardiovascular Disease Prevention," here:
He has particularly researched the benefits of the practice of Transcendental Meditation for heart health within the Vedic, consciousness-based approach to health framework, as propagated by Maharishi Mahesh Yogi.
This framework includes applying the practical principles of Ayurveda and Yoga.
Commenting on Transcendental Meditation and its effects on mitigating blood pressure and promoting cardiovascular health, he says that Pragyaaparaadh, or the error prone functioning of the intellect due to stress, is at the root of disease.
Reconnecting with the source of the mind, pure consciousness, removes stress and re-energizes the body-mind connection, by activating the innate intelligence that governs healing within us.
The mechanism through which this happens, is a gradual quietening of the mind, till a state of restful awareness, in which we are totally relaxed yet wide awake, is reached.
This state opens up the hidden reserves of the brain that have shut down due to stress, and softly make it come alive.
The brain starts producing feel good neurotransmitters (chemical messengers that signal to other parts of the body to perform certain biological functions), initiating a cascade of healing, repair and regeneration.
The trifecta of deep rest, stress removal and neurotransmitter production send a wave of healing across the brain and the body, which undoes the damage done by stress.
It also makes the brain function optimally outside of meditation, so that we now start being aware of what we are doing and start to take more conscious choices to enhance heart health.
Regular meditation that keeps removing stress, better mind-body coordination and improved lifestyle choices all contribute to bringing down the ill effects of hypertension in the long run.
The evidence of the benefits of Transcendental meditation for lowering blood pressure
Transcendental Meditation (TM) has been noted as a possible natural adjunct to reducing blood pressure by the American Heart Association, as per a statement released in 2013.
It came to the conclusion after going through several research studies that gave evidence of TM reducing blood pressure among hypertensives. One of them, published in 2005 reported a reduction in death due to heart attacks by 23%, with regular practice of TM.
A recent study published in 2022 found that TM reduced systolic blood pressure by an average of 3.3 mm Hg and diastolic by 1.8 mm Hg naturally for about three months.
The effect was more pronounced in senior citizens above the age of 65.
Conclusion
We may or may not be able to control our external influences, hereditary factors inherited by parents, our present socioeconomic status and the plight of the environment around us, which contribute to the development of cardiovascular disease.
But we can definitely influence our epigenetics through Yoga and meditation. Epigenetics refers to the interface between our genes and external factors interacting with them.
They have a tremendous capacity to switch on the production of certain beneficial genes within us, which can then produce hormones, proteins and other cell signaling molecules which can modify our internal milieu to promote health.
We can think better, eat better, act better and indulge in habits that promote health. All these depend on how we use our mind and how much stress-free we remain, which is in turn beneficially influenced through meditation.
Transcendental Meditation in particular is one of a handful of natural, non-drug treatments for blood pressure that is verified, though going hand in hand with existing treatment protocols.
This World Heart Day, let’s pledge to take better care of ourselves through holistic, consciousness-based techniques that have been keeping our ancestors healthy and thriving for millennia!
FREQUENTLY ASKED QUESTIONS
Does Transcendental Meditation really help in reducing blood pressure?
There are several research studies providing evidence that Transcendental Meditation does in fact aid in reduction of blood pressure by up to 4 mm Hg systolic and 2 mm diastolic. TM is well known in medical circles because of high quality research demonstrating this.
Do I need to give up my heart medication after practicing Transcendental Meditation?
Transcendental Meditation naturally aids in reducing high blood pressure. However, it is not advisable to give up treatment protocols advised by your cardiologist or licensed medical professional even if you meditate. Over time, you may taper off the dosage, or let go of them fully, only if your doctor permits, after careful consideration. To reap the full benefits of TM, keep your twice daily practice regular.
How long will it take for me to reduce my blood pressure with Transcendental Meditation?
