Transcendental Meditation Study Found Significant Reductions in Blood Pressure

A randomized controlled study examined the effects of the Transcendental Meditation® technique on blood pressure in 127 older African American adults with mild hypertension.

The researchers compared three approaches: the Transcendental Meditation technique, progressive muscle relaxation, and a lifestyle education program.

After three months, and after adjusting for differences between the groups at the beginning of the study, the Transcendental Meditation group experienced a 10.7 mm Hg greater reduction in systolic blood pressure and a 6.4 mm Hg greater reduction in diastolic blood pressure compared with the lifestyle education control group.

The reductions were also significantly greater than those observed with progressive muscle relaxation.

The researchers concluded that selected stress-reduction techniques demonstrated effectiveness in reducing mild hypertension in the population studied, with the Transcendental Meditation technique producing approximately twice the reduction observed with progressive muscle relaxation.

This study did not directly compare Transcendental Meditation with blood-pressure medication. It therefore should not be described as proving that meditation is as effective as medication.

Why High Blood Pressure Matters

Blood pressure reflects the force of circulating blood against the walls of the arteries.

Systolic blood pressure, the upper number in a blood-pressure reading, measures pressure while the heart contracts. Diastolic blood pressure, the lower number, measures pressure while the heart rests between beats.

Persistently elevated blood pressure can place additional strain on the heart and blood vessels. Managing hypertension may involve medication, nutrition, physical activity, weight management, stress reduction, sleep, and other recommendations selected by a qualified healthcare professional.

The study investigated whether a standardized meditation practice could serve as a non-drug component of a broader approach to blood-pressure management. It did not evaluate meditation as a replacement for necessary medical care.

The Research

The study was titled “A Randomized Controlled Trial of Stress Reduction for Hypertension in Older African Americans.”

It was authored by Robert H. Schneider, MD; Frank Staggers, MD; Charles N. Alexander, PhD; William Sheppard, MD; Maxwell Rainforth; Kofi Kondwani; Sandra Smith; and Carolyn Gaylord King.

The research was published in Hypertension, a journal of the American Heart Association, in November 1995.

The study was conducted as a three-month randomized, controlled, single-blind trial at an inner-city primary care health center.

Researchers initially screened 213 African American men and women. A total of 127 participants between the ages of 55 and 85 were selected for the study.

Participants had mild hypertension, with final baseline blood pressure no higher than 179/104 mm Hg. Sixteen participants did not complete the follow-up blood-pressure measurements.

How the Study Was Designed

Participants were randomly assigned to one of three groups:

• Transcendental Meditation
• Progressive muscle relaxation
• Lifestyle modification education

The Transcendental Meditation group learned a standardized mental technique intended to allow the mind and body to settle into a state of restful alertness.

The progressive muscle relaxation group practiced a physical relaxation procedure involving the systematic relaxation of different muscle groups.

The lifestyle education group received information about conventional behavioral approaches associated with blood-pressure management.

The researchers measured clinic blood pressure before and after the intervention. The measurements were taken by observers who did not know which program each participant had received.

The investigators also examined changes in home blood pressure, patterns of change over time, and participant compliance with the assigned programs.

Key Findings

10.7 mm Hg Greater Reduction in Systolic Blood Pressure

Compared with the lifestyle education control group, the Transcendental Meditation group experienced an adjusted reduction of 10.7 mm Hg in systolic blood pressure.

Systolic pressure is the upper number in a blood-pressure reading and represents the pressure in the arteries while the heart contracts.

The difference between the Transcendental Meditation and control groups was statistically significant.

6.4 mm Hg Greater Reduction in Diastolic Blood Pressure

The Transcendental Meditation group also experienced an adjusted reduction of 6.4 mm Hg in diastolic blood pressure compared with the lifestyle education group.

Diastolic pressure is the lower number in a blood-pressure reading and represents the pressure in the arteries while the heart rests between beats.

This difference was also statistically significant.

Greater Reductions Than Progressive Muscle Relaxation

Progressive muscle relaxation was associated with a 4.7 mm Hg reduction in systolic pressure and a 3.3 mm Hg reduction in diastolic pressure compared with the control group.

The reductions in both systolic and diastolic pressure were significantly greater in the Transcendental Meditation group than in the progressive muscle relaxation group.

The researchers described the blood-pressure response associated with Transcendental Meditation as approximately twice that observed with progressive muscle relaxation in this study population.

Similar Pattern in Home Blood-Pressure Measurements

Changes in home systolic blood-pressure measurements generally followed a pattern similar to the clinic measurements.

The same pattern was not clearly observed for home diastolic blood pressure.

The researchers also reported high compliance in both of the active stress-reduction groups.

What Is Transcendental Meditation?

Transcendental Meditation, commonly called TM®, is a standardized meditation technique practiced while sitting comfortably with the eyes closed.

The technique is intended to be simple and effortless, without requiring concentration, contemplation, or active monitoring of thoughts.

At The Raj, the TM technique can be learned through certified instructors and may also be added to certain residential Ayurveda programs. The Raj describes the practice as typically being used for approximately 20 minutes twice each day.

The blood-pressure study evaluated the standardized Transcendental Meditation program. Its findings should not automatically be applied to every form of meditation, mindfulness practice, breathing exercise, or general relaxation.

Why the Findings Matter

Stress can affect the nervous system, cardiovascular activity, sleep, health behaviors, and other factors associated with blood-pressure regulation.

The results of this study suggest that a standardized stress-reduction practice may contribute to meaningful short-term reductions in blood pressure for some older adults with mild hypertension.

The use of random assignment, blinded blood-pressure observers, and active comparison groups strengthened the study design.

The findings were also noteworthy because Transcendental Meditation was compared not only with health education but with another structured relaxation program.

However, the trial established an effect within a particular population over a relatively short period. It did not determine whether the same results would occur in younger adults, people with different backgrounds, or those with more severe hypertension.

Did the Study Compare Meditation With Medication?

No.

The study compared Transcendental Meditation with progressive muscle relaxation and lifestyle education. It did not randomly assign participants to meditation or antihypertensive medication.

The findings therefore do not establish that Transcendental Meditation works as effectively as prescription medication.

Medication trials and behavioral intervention trials may also differ in their participants, study design, baseline blood pressure, duration, and outcome measurements. Their results should not be treated as directly equivalent without an appropriately designed comparison study.

Transcendental Meditation may be considered as one possible component of a broader, professionally supervised approach to cardiovascular health. It should not be presented as a substitute for medication when medication has been recommended by a qualified healthcare professional.

Important Study Limitations

The study followed participants for only three months, so it did not determine whether the observed blood-pressure reductions continued over many years.

The trial included older African American adults with mild hypertension who received care through one inner-city health center. The results may not apply equally to other populations.

Sixteen of the 127 selected participants did not complete follow-up blood-pressure measurements.

Although observers measuring blood pressure were blinded to the participants’ treatment assignments, participants knew which stress-reduction or educational program they were practicing.

The study measured changes in blood pressure. It did not directly evaluate whether the intervention reduced heart attacks, strokes, hospitalizations, or cardiovascular mortality.

Lifestyle, medication use, adherence, diet, physical activity, and other factors can also influence blood pressure.

Additional long-term, independently conducted studies are needed to determine how meditation may best be incorporated into evidence-based hypertension care.

Study Citation

Schneider RH, Staggers F, Alexander CN, Sheppard W, Rainforth M, Kondwani K, Smith S, King CG. A randomized controlled trial of stress reduction for hypertension in older African Americans. Hypertension. 1995;26(5):820–827. DOI: 10.1161/01.HYP.26.5.820. PMID: 7591024.

Read the Full Study

Read the published study in Hypertension

View the study record and abstract on PubMed

Open the article through its DOI

Learn Transcendental Meditation at The Raj

The Raj offers guests the opportunity to learn the Transcendental Meditation technique from certified TM teachers in a peaceful residential environment.

The program combines instruction in the meditation technique with supportive wellness experiences that may include an Ayurvedic consultation, organic vegetarian meals, yoga, Ayurveda treatments, educational programs, and time for rest.

Guests who already practice TM may also be able to have their meditation checked and participate in group meditation during their stay.

This information is provided for educational purposes and is not intended to diagnose, treat, cure, or prevent hypertension, cardiovascular disease, or any other medical condition. Individual experiences and results vary. Do not begin, delay, change, or discontinue medication or medical treatment without consulting a qualified healthcare professional.