Choosing a Meditative Method
In the study, the participants in the progressive muscle relaxation group learned to pay attention to the tensing and relaxing of different muscle groups to achieve deep relaxation through the body. The physical relaxation then allows for mental relaxation.
In the TM group, people learned how to achieve a state of "restful alertness."
"Transcendental medicine is an effortless technique practiced about 15 to 20 minutes twice a day to allow a person to attain deep rest on the level of the body and the mind," Dr. Schneider explained. "It allows the mind to experience quieter and quieter states of thinking until one experiences a state of not thinking while being wide awake." He added that this ancient Indian technique must be learned from a trained practitioner who can provide feedback.
Dr. Schneider argued that this study and others on TM demonstrate that the approach you use to reduce your stress and your blood pressure matters.
Yet Pamela Yee, MD, who practices integrative medicine and internal medicine at the Meridian Medical Group in New York City, said that while TM is the most studied blood-pressure lowering technique, there are many different ways to achieve a state of mindfulness, from focusing on a word or your breath to observing yourself in a activity as mundane as dishwashing. Achieving a state of mindfulness, she said, breaks the cycle of stress because you are living in the present moment rather than worrying about the past or the future.
"It's important for someone to choose a way of slowing down, a way of coming back to the present moment in a way that resonates with them," Yee said. "You can learn to meditate in the shower or during an activity. I've had patients who can't sit still, so for them I recommend movement meditation like yoga or tai chi."
Relaxation Round-up
Both doctors recommend that people with high blood pressure consider stress reduction techniques as well as medication, though people should not simply swap medication for meditation. Instead, discuss your plans with your doctor. Also, research shows that lifestyle modifications such as weight loss, a heart healthy eating plan, exercise, limiting alcohol and quitting smoking have a major impact on blood pressure, so these changes should be considered as well.
"My advice to people with hypertension mirrors the National Institutes of Health guidelines: the first approach to the treatment of blood pressure is a non-drug approach because blood pressure medications have adverse side effects and, for many, a high cost," Dr. Schnieder said. "If you're already taking a medication, try the non-drug approach for an added benefit."
