Baduanjin, Yoga & Qigong: Mind-Body Practices to Lower Blood Pressure

A traditional Chinese mind-body practice known as baduanjin effectively lowered blood pressure in people with hypertension, according to a large randomized clinical trial published in February 2026. The findings, appearing in JACC, the flagship journal of the American College of Cardiology, suggest that the ancient routine may offer a scalable lifestyle intervention for managing cardiovascular health.

High blood pressure remains one of the leading preventable risk factors for heart disease. While clinical guidelines recommend regular physical activity, maintaining long-term adherence to exercise programs can be challenging for many individuals. Routines that require equipment, dedicated space, gym memberships, or ongoing supervision often create barriers to consistency.

The recent trial highlights baduanjin as a potential alternative. Similar to qigong, baduanjin is a low-impact wellness practice originating in China. It incorporates slow, aerobic, and isometric movement patterns alongside mindful breathing and awareness. The practice involves a standardized eight-movement sequence that takes about 10 to 15 minutes to perform and requires no equipment.

Study Findings on Blood Pressure

Researchers followed 216 participants across seven communities to determine changes in 24-hour systolic blood pressure from baseline to 12 and 52 weeks. The study compared those practicing baduanjin against other forms of self-directed exercise.

Practicing baduanjin five days a week led to a reduction in systolic blood pressure at a three-month follow-up that was sustained for one year. According to the researchers, these results are comparable to some first-line hypertension medications. The regimen also yielded results similar, if not superior, to brisk walking.

Because the routine is low- to moderate-intensity, it is considered safe and accessible for many adults. It can be performed in a wide range of settings with only minimal initial instruction.

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, National Center for Cardiovascular Diseases

Jing Li, MD, PhD, served as the senior author of the study and is the Director of the Department of Preventive Medicine at the National Center for Cardiovascular Diseases in Beijing, China. Li noted that he started practicing baduanjin four years ago due to an illness, and the improvements in his health piqued his interest in studying the effects of this modality on blood pressure.

Mechanisms of Action

Li explained that baduanjin is a subtype of qigong that includes coordinated breathing and physical movement. The practice integrates slow, rhythmic movements, including aerobic, flexibility, and isometric resistance training, along with deep breathing and focused awareness to harmonize body and mind.

Experts suggest that the combined physiologic and psychological effects of baduanjin may contribute to the blood pressure-lowering results. Since elevated blood pressure is the largest risk factor for cardiovascular disease, researchers consider it reasonable to consider that baduanjin improves overall heart health.

Cheng-Han Chen, MD, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, provided context on how such practices function. Chen was not involved in the baduanjin study.

Chen explained that mind-body practices likely help with blood pressure by helping to control stress. This process lowers sympathetic nervous system stimulation and promotes parasympathetic nervous system tone, which then lowers blood pressure.

Other Mind-Body Practices

Research on the cardiovascular benefits of mind-body practices is ongoing beyond baduanjin. A large body of evidence supports practices like yoga and meditation for overall health and well-being, though their specific effects on hypertension require further investigation.

• A 2025 review found that yoga may help lower blood pressure in people diagnosed with prehypertension or hypertension.
• A 2023 meta-analysis suggests that qigong may offer cardiovascular benefits in people with metabolic syndrome, which can lead to high blood pressure.
• A 2024 study found that mindful breathing for 15 minutes per day at a rate of six breaths per minute helped lower blood pressure in participants with hypertension.

Regarding the 2024 study on mindful breathing, the effects were short-lived, and the study examined only the effects of a guided meditation exercise delivered via consumer wearable devices. Authors of the yoga review noted that larger high-quality studies are still needed to confirm findings.

Chen advised that any yoga that is gentle and relaxing should help to lower blood pressure. He noted that both mindful deep breathing and meditation can be useful as parts of a long-term strategy to help control blood pressure.

I advise all of my patients, and especially those with high blood pressure, to avoid stress as much as possible. Mind-body practices such as yoga and meditation can be very useful in helping patients to control their stress.

Cheng-Han Chen, MD, MemorialCare Saddleback Medical Center

While the results of the baduanjin study on blood pressure seem promising, experts emphasize that larger studies on some of these effects are still needed. However, current evidence supports doctors recommending baduanjin for blood pressure management as a complement to first-line treatments.

Individuals living with a cardiovascular condition or those at risk of developing one should ask their doctor which styles of exercise are best suited for their needs. These practices offer an alternative to gym memberships or exercises requiring specialized instruction, potentially improving accessibility for those managing hypertension.