Possibly, by a modest amount, and findings differ by technique. In a 2025 BMJ Medicine network analysis of 182 studies, systolic readings fell by between 6.61 and 9.90 mm Hg across the methods it pooled, at follow-up of up to 3 months, though the authors noted the effects seemed to lessen over time. The federal complementary-health agency, NCCIH, reports on its NCCIH relaxation techniques page that a 2018 review of 29 studies found relaxation therapies and biofeedback “might be helpful for reducing blood pressure.” It made only weak recommendations, because the data quality was low to very low.
When is a blood pressure reading an emergency?
The CDC high blood pressure overview uses higher than 180 systolic and/or higher than 120 diastolic for severe hypertension and hypertensive emergency. The CDC says, “If you have any of these symptoms, call 911.” Those symptoms are chest pain, shortness of breath, back pain, numbness, weakness, change in vision, or difficulty speaking. Without symptoms, the CDC says, “If you don’t have symptoms, call your healthcare professional.” For a fuller picture of what to notice, see our high blood pressure symptoms guide.
Which relaxation techniques have evidence behind them?
Here is what each source concluded, technique by technique. The numbers for each study are in the sections that follow.
| Technique | What the source concluded | The limit it states |
|---|---|---|
| Meditation and mindfulness | The 2025 BMJ Medicine network analysis found systolic reductions for both. The AHA 2017 statement sees a possible benefit and says meditation may be considered as an adjunct to guideline-directed care. The AHA 2013 statement rated transcendental meditation Class IIB, Level of Evidence B, and other meditation Class III, Level of Evidence C. | NCCIH says few high-quality studies have examined meditation and mindfulness for blood pressure. The AHA 2017 statement calls the overall quality of study data modest. |
| Progressive muscle relaxation | The 2025 BMJ Medicine network analysis found a systolic reduction for progressive muscle relaxation. | The same analysis reports moderate heterogeneity between studies. |
| Yoga | The 2013 yoga review found blood pressure reductions and its authors preliminarily recommended yoga. The AHA 2013 statement rated yoga Class III, Level of Evidence C. | All 17 studies in the 2013 review had unclear or high risk of bias. |
| Tai chi | NCCIH reports a 2020 review found tai chi better at lowering blood pressure than health education or other exercise. That review of 28 randomized trials found it could significantly lower systolic and diastolic pressure over 12 to 24 weeks. | The review authors say poor study quality and high heterogeneity mean the finding warrants further investigation. |
| Biofeedback | The 2003 meta-analysis found reductions against no-intervention controls, and it beat sham only when combined with other relaxation techniques. The AHA 2013 statement rated biofeedback Class IIB, Level of Evidence B. | Against sham or non-specific behavioral controls, the reduction was not significant. The review dates from 2003. |
| Relaxation therapies in general | The 2008 Cochrane review found an overall reduction. The AHA 2013 statement rated other relaxation therapies Class III, Level of Evidence B. | Trials with blinded outcome assessors and sham-controlled trials had non-significant net reductions. The Cochrane authors judged the evidence for a causal link weak. |
| Slow and device-guided breathing | The 2019 slow-breathing review and the 2024 breathing review both found reductions, and the 2024 authors called theirs “a moderate but significant positive effect.” The AHA 2013 statement rated device-guided breathing Class IIA, Level of Evidence B. | Device-guided trials were mixed. The 2012 review found no overall effect once trials tied to the device maker were excluded, and the 2022 review found no significant reduction compared with usual care. |
Meditation and mindfulness
The 2025 BMJ Medicine analysis estimated a systolic drop of 7.71 mm Hg for meditation (95% credible interval -14.07 to -1.29) and 9.90 mm Hg for mindfulness (-16.44 to -3.53), compared with no intervention, a waiting list or usual care.
The American Heart Association’s AHA 2017 meditation statement sees a possible benefit for cardiovascular risk. It says meditation may be considered as an adjunct to guideline-directed cardiovascular risk reduction.
NCCIH’s NCCIH meditation and mindfulness page reports a 2020 review of 14 studies that found mindfulness-based stress reduction “was associated with a significant reduction in blood pressure.”
Progressive muscle relaxation
The 2025 BMJ Medicine analysis estimated a systolic drop of 7.46 mm Hg for progressive muscle relaxation (95% credible interval -12.15 to -2.96), though heterogeneity between studies was moderate.
Yoga
A Hagins and colleagues’ 2013 yoga review pooled 17 studies. It found systolic pressure fell by 4.17 mm Hg (range -6.35 to -1.99) and diastolic by 3.62 mm Hg (range -4.92 to -1.60), though all 17 studies had unclear or high risk of bias. When yoga combined postures, meditation and breathing, the systolic drop was 8.17 mm Hg; this was not seen with more limited yoga. Yoga against no treatment gave 7.96 mm Hg, but yoga did not differ significantly from exercise.
The 2025 BMJ Medicine analysis pooled tai chi and yoga as one group, meditative movement, with a systolic estimate of 9.58 mm Hg (-12.95 to -6.17).
Tai chi
NCCIH’s NCCIH tai chi overview reports that a 2020 review of 28 studies found tai chi “was better at lowering systolic and diastolic blood pressure” than health education or other exercises. The review’s authors described the studies as “of poor quality” and wanted more research.
That same review, by Zhong and colleagues, pooled 28 randomized trials with 2,937 participants. Interventions of 12 to 24 weeks could significantly lower systolic and diastolic pressure, though the authors said poor methodological quality and high heterogeneity warrant further investigation.
Biofeedback
A 2003 biofeedback meta-analysis pooled 22 randomized trials with 905 people who had essential hypertension. Against no-intervention controls, systolic pressure fell 7.3 mm Hg (range 2.6 to 12.0) and diastolic 5.8 mm Hg (range 2.9 to 8.6). Against sham or non-specific behavioral controls, the drops were 3.9 and 3.5 mm Hg, neither significant. Biofeedback beat sham only when it was combined with other relaxation techniques.
Relaxation therapies overall
The Cochrane relaxation therapies review pooled 25 randomized trials with 1,198 adults whose systolic was 140 or higher or diastolic was 85 or higher. Overall, systolic fell 5.5 mm Hg (-8.2 to -2.8) and diastolic 3.5 mm Hg (-5.3 to -1.6), though its authors judged the evidence for a causal link weak. In the nine trials with blinded outcome assessors, the net systolic reduction was 3.2 mm Hg (range -7.7 to 1.4), not significant. This review is from 2008, so the 2025 BMJ Medicine analysis above is the newer one.
Slow and device-guided breathing
A Chaddha and colleagues’ 2019 review included trials of slow breathing at 10 or fewer breaths a minute, for at least 5 minutes, on at least 3 days a week, for at least 4 weeks. Its 17 studies found systolic pressure fell 5.62 mm Hg (-7.86 to -3.38) and diastolic 2.97 mm Hg (-4.28 to -1.66), though heterogeneity was high for all analyses. The authors called it a modest reduction.
A Garg and colleagues’ 2024 review pooled 15 randomized trials of breathing exercises, including pranayama, Bhramari, alternate nostril and deep and slow breathing. Systolic pressure fell 7.06 mm Hg (-10.20 to -3.92) and diastolic 3.43 mm Hg (-4.89 to -1.97), though the authors said “the studies are not deprived of bias.”
For device-guided breathing, a Mahtani 2012 device breathing review pooled eight trials of one breathing device, with 494 adults and trials lasting up to 9 weeks. It found systolic pressure 3.67 mm Hg lower (-5.99 to -1.39) and diastolic 2.51 mm Hg lower (-4.15 to -0.87). But five of the eight trials were sponsored by or involved the device’s maker, and without them the review found no overall effect.
A 2014 individual-patient analysis of blinded trials, each at least 4 weeks with an active control, found device-guided breathing did not significantly lower office blood pressure compared with a sham procedure or music therapy. Five trials met the criteria, but data from two were not provided. Office systolic was 2.2 mm Hg in favor of the control group.
A 2022 slow-breathing meta-analysis of randomized trials in adults with hypertension included 22 studies and 17,214 participants in its quantitative analysis. Device-guided slow breathing did not significantly reduce systolic or diastolic pressure compared with usual care. For the device-guided systolic result of -2.13 mm Hg (-12.71 to 8.44), 288 people contributed, and the authors noted considerable heterogeneity.
How quickly do relaxation techniques lower blood pressure?
Not in minutes. The device-guided trials ran up to 9 weeks, the slow-breathing review counted only trials of at least 4 weeks, and the 2025 BMJ Medicine analysis followed people for up to 3 months.
Can relaxation replace blood pressure medicine?
No. These methods are used alongside prescribed treatment, and any change to your medicine is for your prescriber to decide.
The AHA 2013 alternative approaches statement calls these methods “adjuvant,” meaning in addition to usual care. It says it is reasonable for people with readings above 120/80 mm Hg to consider trials of them “when clinically appropriate.”
NHLBI’s NHLBI high blood pressure treatment page says that, for managing stress, relaxation techniques, talking to a counselor and finding a support group “can all help.” It also says, “Talk to your provider if you have any concerns about side effects from the medicines.”
For the wider picture of options that sit beside prescribed care, read our supplements for blood pressure management guide.
Are relaxation techniques safe?
NCCIH says relaxation is “generally considered safe for healthy people.” It notes that relaxation can occasionally increase anxiety, intrusive thoughts or fear of losing control. Rarely, it may cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma.
For high blood pressure, NCCIH advises following your prescribed treatment plan and discussing any complementary approach with your provider.
NCCIH describes meditation and mindfulness as generally low-risk, but notes few studies have examined them for potentially harmful effects. A 2020 review of 83 studies found about 8 percent of participants had a negative effect. For tai chi, NCCIH says it “appears to be safe,” with reported events such as “musculoskeletal aches and pain.”
By SterlingMedicalCenter.org Editorial Team
This article is for general information purposes only and does not constitute medical advice. Consult your doctor or qualified healthcare provider before making changes to your health routine.
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