Baduanjin and Yoga May Lower Blood Pressure as Effectively as Medication, Study Finds

Foreign trainees participate in a baduanjin session, a traditional Chinese breathing and stretching exercise, in Sanya, south China’s Hainan Province, on August 7, 2025. Image credit: Xinhua News Agency/Getty Images

Ancient Practice Shows Promise in Blood Pressure Management

A recent clinical trial has found that baduanjin, a centuries-old mind-body practice, effectively lowers blood pressure in people with hypertension. Similar to qigong, baduanjin is a low-impact movement practice that emphasizes mindful breathing and slow, controlled movements.

Other mindfulness practices, including yoga and meditation, have also demonstrated potential in managing blood pressure. While larger studies are needed to confirm these effects, experts agree that mind-body practices play a key role in stress management and complement first-line treatments for hypertension.

How Baduanjin Compares to Medication and Exercise

Baduanjin is a standardized eight-movement sequence that takes approximately 10–15 minutes to perform. In the trial, participants who practiced baduanjin five days a week experienced a reduction in systolic blood pressure at a three-month follow-up, with benefits sustained for up to a year.

The results were comparable to some first-line hypertension medications and even outperformed brisk walking in reducing blood pressure. The findings were published in JACC, the flagship journal of the American College of Cardiology.

Key Findings from the Study

• Participants practicing baduanjin five days a week saw sustained reductions in systolic blood pressure.
• Results were maintained for up to one year after the initial three-month follow-up.
• Baduanjin’s effectiveness was comparable to some hypertension medications and superior to brisk walking.

“Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure.”

— Jing Li, MD, PhD, Senior Study Author and Director, Department of Preventive Medicine, National Center for Cardiovascular Diseases, Beijing, China

Mind-Body Practices and Their Role in Cardiovascular Health

New blood pressure guidelines emphasize early intervention and regular physical activity. However, long-term adherence to exercise routines remains a challenge for many. Accessible exercises like baduanjin offer a practical alternative to gym memberships or specialized equipment.

Qigong and Yoga: Additional Benefits for Blood Pressure

Research on the cardiovascular benefits of mind-body practices continues to grow. A 2023 meta-analysis suggested that qigong may provide cardiovascular benefits for individuals with metabolic syndrome, a condition linked to high blood pressure. The authors noted that while qigong shows promise, more high-quality studies are needed to confirm its effects.

“This meta-analysis found that qigong exercise appeared to have a beneficial effect on blood pressure.”

— Cheng-Han Chen, MD, Board-Certified Interventional Cardiologist and Medical Director, Structural Heart Program, MemorialCare Saddleback Medical Center, Laguna Hills, CA

Why Mind-Body Practices Matter for Hypertension

Mindfulness practices like yoga, meditation, and baduanjin offer multiple health benefits, including improved strength, flexibility, stress reduction, and better heart health. Their cardiovascular advantages may extend to blood pressure management, making them valuable tools in hypertension treatment.