Meditation and heart health

As the leading cause of death in the United States, heart disease is something we must all take measures to avoid. Healthy eating and exercising are well-known methods for reducing the risk of heart disease, but research has proven that TM practice is another valuable intervention.

How does TM improve heart health?

During the Transcendental Meditation technique, the mind effortlessly settles and achieves a state of deep rest. This in turn allows the body to relax and dissolve accumulated stress.

Research shows that regular TM practice improves many symptoms associated with high risk of heart disease, including:

High stress levels
Elevated body mass index (BMI)
High blood pressure
Increased left ventricular mass
Angina
High cholesterol

“The meditation is definitely helping with my stress. My resting heart rate is normally 67-71. When I finished a recent session I checked, and my heart rate was 59! Haven’t missed a day yet.” Michael, February 2023,

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Lowering blood pressure and stress

Watch this video with Dr. Robert Schneider discussing the recent research trials, studying the link between the TM technique and improved heart health.

TM lowers blood pressure

There is a strong correlation between high blood pressure, or hypertension, and heart disease. High blood pressure

damages arteries

and puts additional strain on the heart. It’s of particular concern because the symptoms of high blood pressure often go unnoticed for years.

That’s why it’s crucial to weave healthy, sustainable habits into your everyday life. These include eating unprocessed food, getting regular exercise, limiting tobacco and alcohol intake, and also

daily meditation

to relax the mind and body.

A study by the American Heart Association states that the Transcendental Meditation technique is the only meditation practice that has been proven to lower blood pressure.¹

A 2007 meta-analysis of 107 studies showed that regular TM practice reduces blood pressure more effectively than bio-feedback,

stress management

, muscle relaxation, and combined treatment.

“My anxiety and heart rate have gone down, my blood pressure is better. I’m sleeping more, a better quality sleep and I haven’t slept well in years.”

Shannon, August 2023,

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TM decreases left ventricular mass

Health professionals often use an index known as “left ventricular mass” to understand someone’s risk for heart disease and the impact of their blood pressure measurements on the heart. A larger left ventricular mass is a warning sign for heart attacks, strokes, and death.

Another research article demonstrated the numerous benefits of the TM technique for young people’s health.²

There were measurable improvements to their:

Stress levels
Blood pressure
Vascular function
Respiration rate
Serum cholesterol levels
Tobacco and alcohol use

TM reduces cardiovascular risk factors

Other studies have found that the TM technique mitigates a wide range of cardiovascular risk factors among adolescents and young adults at risk for hypertension.³ Cardiovascular risk factors are behaviors and symptoms that are commonly associated with heart disease.

It is often seen that research participants are able to markedly reduce their use of standard medical treatments for hypertension and heart disease.

This 2012 study shows a significant reduction of risk for heart attacks, stroke, and death between a control group, and a group who are regularly practicing TM.

“TM has been the only type of meditation that I can tell has a calming affect for me. I also have a monitor that tracks my heart rate and respiratory rate, both go down and seem to stay lower the days I meditate.” MP, October 2021,

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Find a teacher

The TM technique is great to have in your toolkit as one of several ways you can improve your heart health and lower your risk of heart disease.

Connect with a local, certified TM teacher to learn more about the TM technique and its many other benefits.

Scientifically reviewed by David Orme-Johnson, PhD Written by Chloe Bonfield, June 3 2024

References:

Beyond Medications and Diet: Alternative Approaches to Lowering Blood Pressure, Robert D. Brook, MD, et al, and on behalf of the American Heart Association Professional Education Committee and others, 22 Apr 2013, Hypertension. 2013;61:1360–1383
Barnes VA, Kapuku GK, Treiber FA. Impact of Transcendental Meditation on left ventricular mass in African American adolescents. Evidence-Based Complementary and Alternative Medicine 2012 923153. doi:10.1155/2012/923153
Barnes VA, Orme-Johnson DW. Prevention and treatment of cardiovascular disease in adolescents and adults through the Transcendental Meditation Program: a research review update. Current Hypertension Reviews 2012 8(3):227-242