High blood pressure can be deadly even if there’s no symptoms; it can cause a fatal stroke. There’s an ancient traditional Chinese exercise (not Tai Chi) that can help lower it.
A traditional Chinese exercise called baduanjin may offer meaningful benefits for lowering blood pressure, with results comparable to brisk walking, according to a large randomized clinical trial published in Journal of the American College of Cardiology.
The practice combines slow, controlled movements with breathing techniques and meditation, blending gentle physical activity with mindfulness.
Baduanjin is a centuries-old exercise routine from China made up of eight structured movements.
It blends elements of light aerobic activity, flexibility work, isometric holds and focused breathing.
Sessions are short, typically around 10 to 15 minutes, and require no equipment or special setting.
Clinical Trial Compares Three Exercise Approaches
The study followed 216 adults from seven communities, all of whom had elevated blood pressure consistent with stage 1 hypertension.
Participants were randomly assigned to one of three groups: baduanjin practice, self-directed exercise or brisk walking.
Blood pressure was tracked over the course of a year, with measurements taken at both 12 weeks and 52 weeks to assess short- and long-term effects.
Baduanjin Lowers Blood Pressure Over Time
People practicing baduanjin five times per week showed consistent improvements.
After three months and again at one year, participants saw reductions in 24-hour systolic blood pressure of about 3 mm Hg and clinic readings of about 5 mm Hg compared with self-directed exercise.
Researchers noted that these changes are in the same range as some first-line blood pressure medications.
In fact, the blood pressure improvements seen with baduanjin are comparable to those achieved in major drug trials.
Importantly, results were similar when comparing baduanjin with brisk walking, both in effectiveness and safety outcomes.
One of the strongest findings of the study was that participants were able to maintain the routine over the full year, even without ongoing supervision.
