Yoga and Exercise for High Blood Pressure

Regular exercise lowers blood pressure, and yoga, breathing and relaxation can add to that. They support medical treatment and do not replace it.

Exercise

• Brisk walking, cycling or swimming for about 30 minutes on most days
• Start slowly if you have been inactive, and build up gradually.
• Light strength training twice a week, without straining or holding your breath
• Stop and seek help for chest pain, severe breathlessness or dizziness.

Yoga and breathing

• Slow breathing (pranayama): gentle belly breathing and alternate nostril breathing for 5 to 10 minutes
• Relaxation and meditation: body scan, or a short guided rest
• Easy poses: mountain pose, gentle seated stretches, easy forward bend and corpse pose (shavasana)

What to avoid or be careful with

• Strongly forceful breathing such as kapalabhati and bhastrika
• Long breath holding
• Head-down inversions such as headstand or shoulder stand, if your pressure is not well controlled
• Heavy lifting with straining
• Exercise when your reading is very high, you feel unwell, or your doctor has restricted it

With medicines

Dizziness after standing up quickly can occur. Rise slowly.

Pregnancy and heart disease

Ask your doctor before starting a routine.

Key point

Exercise and calm breathing can help lower pressure, but do not stop your medicines.

Before your appointment

Bring your home blood pressure log, with dates and times. List all medicines and supplements, including painkillers, herbal products and any Ayurvedic preparations. Note symptoms such as headache, chest pain or breathlessness, family history, salt intake, alcohol, sleep and any pregnancy plans. Ask about your target pressure, tests, medicines and the warning signs that mean you should call 112 or 102.