Studies show that meditation and yoga reduce blood pressure and reduce stresses physically


by antas singh

There are various assertions on the effects of meditation, mindfulness and yoga, and in the spirit it is said that "it helps to let go of the ego", while research results that the ego increases markedly after meditation and yoga It has been announced. New studies have focused attention on the physical body, and meditation and yoga have shown that blood pressure is lowered and the value of stress hormone is lowered.

Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis - ScienceDirect
https://www.sciencedirect.com/science/article/pii/S0022395617301462

It's not all in your mind: how meditation affects the brain to help you stress less
https://theconversation.com/its-not-all-in-your-mind-how-meditation-affects-the-brain-to-help-you-stress-less-97777

Studies based on subject self declarations made so far indicate that stress and anxiety are reduced by meditation and yoga . One reason for this is believed to be the effect of meditation and yoga on the brain's stress response system.

The body's stress response is controlled by the autonomic nervous system consisting of the sympathetic nervous system and the parasympathetic nervous system . The sympathetic nervous system is activated when performing vigorous activities and controls the muscles, internal organs, glands, etc. to release "human beings" or "fight" to release people from the situation where stress and threats exist What to do. This is also called " fighting or escape or reaction ".

On the other hand, the parasympathetic nervous system counteracts the work of the sympathetic nervous system and has the task of returning the body activated by the sympathetic nervous system to its normal state.

In many cases, sympathetic and parasympathetic nervous systems have opposite functions. For example, the sympathetic nervous system increases heart rate, increases blood pressure, secretes hormone-less such as cortisol, but parasympathetic nerve leads to a decrease in heart rate / blood pressure / cortisol value in the opposite.

Michaela Pascoe, who works as a doctoral researcher at the University of Victoria in Canada, focuses on this function of the sympathetic and parasympathetic nervous system and investigates how yoga and meditation, etc. affect the heart rate and blood pressure did. The research team of Pascoe et al. Carried out a meta-analysis of 45 studies done in the past and systematically reevaluate it. In doing so, I am also investigating how the influence on the body differs depending on the type of meditation.


by rawpixel.com

First, Mr. Pascoe takes the following three meditation methods in the study.

◆ Insight meditation (open monitoring)
Insight meditation is to watch attention on what you are experiencing and observe all aspects of the experience without "criticizing" or "supporting". This allows you to recognize your own cognitive and emotional patterns.

◆ Intensive meditation (focused attention)
Intensive meditation is about concentrating on one thing, trying to raise concentration of meditators. Many subjects to concentrate are breathing, mantra , parts of the body, "real things" in the real world and so on. As a meditator perceives that his attention is distracted, I repeat that I concentrate on concentrating on 'things'.

◆ Self transcending meditation (automatic self-transcending)
Self-transcendental meditation is said to concentrate without effort by meditating while chanting the Sanskrit mantra. It seems that the mantra will eventually stop chanting as the recognition of self increases with meditation. Self-transcendental meditation is generally done twice a day, closing eyes for about 15 to 20 minutes.

As a result of the investigation, those who meditate or do yoga find that diastolic blood pressure (lower blood pressure) is 3 to 8 mercury millimeters (mmHg) lower than those who perform activities such as aerobic exercise and relaxation Did.


by Designecologist

Also, those who do intensive meditation and self transcendental meditation say that systolic blood pressure (upper blood pressure) was 4 to 5 mmHg lower than those who did not do yoga or meditation. Pascoe said that this result is important because it is said that only the reduction of diastolic blood pressure and systolic blood pressure by 2 mmHg can reduce the incidence of heart disease and stroke.

In addition, insight meditation and intensive meditation and yoga also reduced heart beats per minute by three to four beats, intensive meditation and yoga also lowered the level of cortisol.

In this study, it is shown that any of the three types of meditation reduces physical stress in some way. Pascoe told the question "Which method is best?" Mr. Pascoe said that he should choose "what I can practice and practice continuously, on a regular basis".

in Science, Posted by logq_fa