Meditation and Heart Health: Insights from a Cardiologist and Mindfulness Meditation Teacher
As a cardiologist, a yoga teacher, and a certified mindfulness meditation teacher, I am fortunate to have the opportunity to both teach and learn from the practice of meditation. Although it might seem like these are unrelated fields, it turns out that there are powerful connections between the heart, body, and mind. Not only does meditation improve awareness, presence, and focus, but it also has important benefits for your heart health.
Your heart is the engine that powers the body, pumping vital oxygen-rich blood to every little nook and cranny through a vast network of blood vessels. We are indeed fortunate to live in an era in which we are continually learning more about the heart, how to repair it when something goes wrong, and how to keep it well.
Besides its remarkable physical functions, we often think of the heart as the wellspring of emotions. That perspective is both symbolic as well as practical. Underpinning your heart is a web of nerves that respond to signals from all over the body, including the brain and the gut. So when you get a gut feeling, your heart is often drawn into the conversation. And when you feel something in your heart, it’s likely that you experience a change in your heart rate and blood pressure.
Your heart works hard for you, and caring for it is one of the most important things you can do to ensure optimal health and well-being. You probably know the value of healthy food, exercise, and a health-promoting lifestyle. And you may already be exploring meditation for the mindfulness and centering that it offers.
In this article, we’ll delve into the connection between meditation and your heart health
The Heart-Mindfulness Connection
Because of the way the heart responds to emotions and feelings, it’s no surprise that stress, anxiety, and other emotional disturbances can have a direct impact on heart health.
Chronic stress, particularly stress over which you have little control, is a known risk factor for heart disease. When you live with persistent stress, it can trigger a cascade of physiological responses, including increased heart rate, elevated blood pressure, and heightened levels of stress hormones like cortisol. Over time, these effects can contribute to the development of cardiovascular disease.
Meditation in the form of mindfulness practices, transcendental meditation, or even chanting, has been shown to ease the harmful effects of stress on the heart. It’s not just conjecture. Several studies have demonstrated the benefits of meditation for heart health:
How Meditation Can Help Your Heart
Lower Blood Pressure: A study published in the American Journal of Hypertension found that meditation can significantly reduce blood pressure. Participants who practiced transcendental meditation regularly experienced a reduction in both systolic and diastolic blood pressure. Similar results have been reported with mindfulness meditation.
Reduced Stress and Anxiety Levels: Studies of mindfulness meditation have found that the practice can significant reduce stress and anxiety levels in people suffering from anxiety disorder. One study of brain physiology in people without any history of mental health challenges showed substantial changes in the way the brain responds to stress during mindfulness meditation. Interestingly, simply focusing on the breath did not show the same results.
Improved Heart Rate Variability: Heart rate variability (HRV) is a measure of the variation in time between each heartbeat. Higher HRV is associated with better cardiovascular health. Mindfulness meditation has been associated with improved HRV. In fact, one study found that just 10 days of consistent practice with a meditation app improved HRV as well as sleep quality.
Decreased Risk of Heart Attack and Stroke: In 2017, the American Heart Association published a review highlighting the evidence that meditation can lower the risk of heart attack and stroke. Although the authors cautioned that research into this area is just getting started, the review concluded that meditation, as part of a comprehensive lifestyle approach, may be beneficial in preventing cardiovascular events like heart attacks and strokes.
Conclusion
The mind and body are powerfully connected. By incorporating meditation into your daily routine, you can take a positive step towards a healthier heart and a more balanced life.
The information provided is not intended as medical advice. Always check with your physician for any health concerns, or before starting a new exercise program.
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