Chinese breathwork may lower blood pressure as much as a brisk walk

A study by the National Center for Cardiovascular Diseases tracked more than 200 people over 40 with hypertension and found that practicing baduanjin five times a week for a year reduced blood pressure by about the same amount as brisk walking; the reduction was reported as comparable to that produced by some first-line medications.

A traditional Chinese breathwork routine called baduanjin has been studied for its effects on blood pressure. The practice combines eight slow arm movements with deep breathing for about ten to 15 minutes. It has been popular in China for nearly 1,000 years and is known for low-impact, gentle movements. Key findings: - Baduanjin involves eight slow arm movements paired with deep breathing, typically practiced for 10–15 minutes. - Researchers at the National Center for Cardiovascular Diseases in Beijing followed more than 200 people over 40 with hypertension from seven communities. - Participants were assigned to one of three routines: baduanjin, self-directed exercise, or brisk walking, performed five times a week. - After one year, the blood pressure reduction in the baduanjin group matched the reduction seen in the brisk walking group, and was reported as comparable to some first-line blood pressure medications. - Baduanjin is noted for additional reported benefits such as aiding sleep, improving spine flexibility, and building muscle strength. Summary: The study indicates that a regular, low-impact breathwork routine produced blood pressure reductions similar to brisk walking over a year in people with hypertension. Undetermined at this time.