Baduanjin, a Mind-Body Practice Similar to Qigong, May Help Lower Blood Pressure

A recent clinical trial found that an ancient mind-body practice called baduanjin helped lower blood pressure in people with hypertension. Baduanjin is similar to qigong — it is a low-impact movement practice that focuses on mindful breathing. Other mindfulness practices, such as yoga and meditation, have also shown potential for managing blood pressure. Experts say that while larger studies are still needed, these mind-body practices can help with stress management and work alongside first-line treatments for high blood pressure.

It is well known that yoga and meditation offer many health benefits, including better strength, flexibility, less stress, and improved heart health. The heart-related benefits of certain mind-body practices may also help with blood pressure control.

A recent clinical trial found that an ancient practice called baduanjin effectively lowered blood pressure in people with hypertension who practiced it. Baduanjin is similar to qigong, a low-impact wellness practice that started in China. It involves slow, aerobic, and isometric movements, along with mindful breathing and awareness. The practice follows a set sequence of eight movements that takes about 10 to 15 minutes to complete.

The researchers found that people who practiced baduanjin five days a week saw a drop in systolic blood pressure after three months, and that drop lasted for a full year. These results are similar to those seen with some first-line blood pressure medications, the researchers say. The baduanjin routine also worked as well as, or even better than, brisk walking. The findings were published in JACC, the main journal of the American College of Cardiology.

New blood pressure guidelines call for earlier treatment and regular physical activity. Staying committed to a fitness routine can be hard, but exercises like baduanjin offer an option that does not require a gym membership or special equipment.

“Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure,” said senior study author Jing Li, MD, PhD, director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing, China, in a statement.

Here is how mind-body practices like baduanjin and others may help lower blood pressure.

Qigong practices have beneficial effects on blood pressure

Research on the heart benefits of mind-body practices is still ongoing. A 2023 meta-analysis suggests that qigong may offer heart benefits for people with metabolic syndrome, which can lead to high blood pressure. The authors say qigong could be an alternative exercise option, but more high-quality studies are needed.

“This meta-analysis found that qigong exercise appeared to have a beneficial effect on blood pressure,” said Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. Chen was not involved in the study.

“This is a promising finding that should be investigated further, as high blood pressure is a known risk factor for heart disease,” he told Healthline.

Jing explained that baduanjin is a type of qigong that combines breathing and movement. He started practicing baduanjin four years ago after an illness, and the improvements in his health sparked his interest in studying its effects on blood pressure.

“Baduanjin integrates slow, rhythmic movements (including aerobic, flexibility, and isometric resistance training), deep breathing, and focused awareness to harmonize body and mind,” said Jing.

He said the combined physical and mental effects of baduanjin may lead to lower blood pressure. “Explorative studies suggested multiple effects related to blood pressure-lowering of baduanjin, including improvements in vascular endothelial function, inflammation, cardiorespiratory fitness, oxidative stress, autonomic nervous system balance, and stress,” he said.

While evidence on qigong for heart health is limited, the results of the baduanjin study look promising.

“Our evidence supports doctors to recommend baduanjin for blood pressure management,” Jing said. “Since elevated blood pressure is the largest risk factor for cardiovascular disease. It is reasonable to consider baduanjin improves overall heart health.”

Yoga and other mindfulness practices help lower blood pressure

A large body of evidence supports mind-body practices like yoga and meditation for overall health and well-being.

Yoga for hypertension

The benefits of yoga are well known, but its effects on blood pressure are less studied. A 2025 review found that yoga may help lower blood pressure in people with prehypertension or hypertension. However, the authors note that larger, high-quality studies are still needed to confirm these findings.

Still, yoga may offer heart benefits. Gentle and relaxing practices like Hatha yoga may help with stress relief, while more active forms like vinyasa or power yoga can improve cardiovascular endurance. If you have a heart condition or are at risk, ask your doctor which styles of yoga are best for you.

“Yoga likely helps with blood pressure by helping to control stress,” said Chen. “This lowers sympathetic nervous system stimulation and promotes parasympathetic nervous system tone, which then lowers blood pressure. Any yoga that is gentle and relaxing should help to lower blood pressure.”

Mindful breathing for hypertension

Meditation can be a highly effective tool for reducing stress and maintaining heart health, since high stress and high blood pressure are linked. A 2024 study found that mindful breathing for 15 minutes a day at a rate of 6 breaths per minute helped lower blood pressure in people with hypertension. This suggests the practice could work alongside first-line treatments.

However, the effects did not last long, and the study only looked at guided meditation delivered through consumer wearable devices. Larger studies on mindful breathing for hypertension are still needed, but there is enough evidence to suggest a potential benefit if done regularly.

“Both mindful deep breathing and meditation likely help with blood pressure by helping to control stress,” said Chen.

“They can both be useful as parts of a long-term strategy to help control blood pressure. I advise all of my patients, and especially those with high blood pressure, to avoid stress as much as possible. Mind-body practices such as yoga and meditation can be very useful in helping patients to control their stress,” he said.