For most chronic conditions, Metarobic effects (related to enhanced blood oxygen saturation, diffusion, and enhanced oxygen based metabolism) explain most of the benefits of slow moving, breath focused relaxation exercises (such as forms of Tai Chi, Qigong and Yoga). But aside from direct Metarobic effects, these exercises also provide a host of benefits resulting from a more relaxed state of mind and body. One of these benefits is the effects of relaxation on arterial walls and high blood pressure, which impacts strokes, heart and kidney disease. These chronic conditions are leading causes of death in the United States (which also benefit from direct Metarobic effects). Following is a brief overview of the research and benefits for high blood pressure, documented in my book “Tai Chi Therapy: The Science of Metarobics,” available on Amazon.com.
The effect of Tai Chi on blood pressure is one of the most studied areas in Tai Chi research. An extensive review of studies conducted by researchers with Harvard Medical School noted a significant reduction in blood pressure in Tai Chi groups, even more so than aerobic groups (although aerobic exercise is still very important for overall cardiovascular health).17,18 Tai Chi practitioners also experienced a decrease in resting heart rate, compared to no significant change in those who did aerobic exercise in one study group.20 Overall, Tai Chi practice improved a large variety of factors (described more fully in my book) important for controlling or preventing high blood pressure. It is also important to note that no adverse effects were reported, unlike some forms of blood pressure medication, which can result in a variety of unintended effects, including death (again indicating the importance of following any regimen closely with your doctor). Calcium-channel blockers are prescribed for people with high blood pressure to chemically reduce muscle tension in arteries, as well as to relax blood vessels, to create a greater capacity for blood flow. These drugs also slightly relax the heart muscle, resulting in a slower heartbeat, which also reduces blood pressure. Calcium channel blockers are used to control blood pressure to help prevent strokes, heart attacks and kidney disease. But like many medications, calcium channel blockers also carry a risk, sometimes fatal.6
Overdoses of various forms of calcium channel blockers (noted to be one of the most potentially lethal overdoses) can result in heart attacks or sudden cardiac collapse.
The dynamic state of relaxation generated from Tai Chi and similar Metarobic exercises may relax not just the large muscle groups, but also the arteries.4 Supple arterial walls require the heart to work less to pump blood throughout the body, while stiff arteries require the heart to work harder, and can contribute to a greater risk for heart attack and stroke. There is a significant relationship between flexibility and arterial stiffness. In a related study, the stiffer and less flexible participants had significantly higher readings in arterial stiffness.4 Metarobic exercises are important for the relaxation aspect, for promoting an unrestricted pliable vasculature and lowering blood pressure, which research supports as helping to prevent heart attacks, stroke and kidney disease. Although we tend to think of muscle tension as affecting just the large muscle groups, arteries are composed of sheaths of smooth muscles, which can also be affected by muscle tension. Even mental tension, in the form of various stressors, can result in constriction of blood vessels, raising blood pressure.5
Direct Metarobic effects on blood oxygen saturation can also play a role in blood pressure. According to the Mayo Clinic,6 if blood oxygen levels are low (below 90 to 95 percent), the body cannot function properly, resulting in hypoxemia, shortness of breath and high blood pressure. Chronically low levels of blood oxygen saturation below 90% can result in death. Blood oxygen saturation level is one of the standard measures taken in emergency rooms, along with pulse and blood pressure. Researchers are capitalizing on the idea of using slow diaphragmatic breathing to train those at risk for high blood pressure, to dilate or open up arteries and reduce blood pressure.10 The sympathetic nervous system helps regulate the body, to activate the body in response to stress – the fight or flight response. Long term activation of the sympathetic nervous system can have negative effects on the body, including increased blood pressure. Slower rates of breathing have been shown to not only reduce blood pressure, but to also result in an increase in arterial oxygen saturation, compared to normal breathing.11 With the many benefits of Tai Chi and other Metarobic exercises for the health of mind and body, it may be worth weaving a few minutes of practice throughout your daily routine – during office breaks, in the morning before breakfast, and when you get home for work or before preparing for bed. Initially, your family or co-workers my give you the occasional odd look, but with time and understanding (and the rising health crises), you may find more and more people joining you. Before Dr. Cooper published his book Aerobics, few people biked, ran or swam for health. But now everyone knows the benefits of aerobic exercise. Pursue your own interest in these exercises, and help share my work with Metarobics, to help create an even healthier world.
Below are some case stories from “Tai Chi Therapy: The Science of Metarobics.”
(Full citations to the case stories and the above research are listed in the references section).
“I was active (running, weight lifting and another yoga practice) but still had chronic issues with asthma and high blood pressure. I thought I’d gotten all the benefits I could from exercise. Then I began a form of Yoga with a focus on breathing exercises. At that time I was using 2 medications for my blood pressure and 4 daily medications just to control my asthma (6 during bad periods). As I’ve slowly progressed in my practice, I’ve been able to drop medications gradually, with the supervision of my physician of course. First one blood pressure medication, then the second. Now I’m off all my asthma drugs, including the rescue inhaler. This morning I ran with no asthma medication for the first time ever. I can’t tell you how good that felt. I’m feeling great, minus the thousands of dollars of drugs I needed just six months ago.” – Margaret (From Bikram Yoga St. Louis)
“My Blood Pressure was edging towards an unhealthy high, but I did not want to take drugs. I was fortunate in that my doctor supported trying Tai Chi first. As I continued with Tai Chi my blood pressure gradually dropped. After several months, my blood pressure had dropped from 150/90 mmHg to 134/82. Every time I do Tai Chi I feel so much better. I have even learned to control my blood pressure when I get stressed. When I begin to feel stressed, I can practice Tai Chi’s open-close breathing, and it lowers my blood pressure almost immediately. – Marilyn (Posted On: Heart Healthy Living).
I had chronic high blood pressure & was at risk for cardiovascular disease. Since learning Tai Chi, my blood pressure is back to normal, and I have a feeling of peacefulness and well-being that I carry into my work and family life. I would recommend Tai Chi to everyone – you have nothing to lose and so much to gain! – Natalie (Posted On: Tai Chi for Life Online Magazine).
See “Tai Chi Therapy: The Science of Metarobics” for references and more information.
The effect of Tai Chi on blood pressure is one of the most studied areas in Tai Chi research. An extensive review of studies conducted by researchers with Harvard Medical School noted a significant reduction in blood pressure in Tai Chi groups, even more so than aerobic groups (although aerobic exercise is still very important for overall cardiovascular health).17,18 Tai Chi practitioners also experienced a decrease in resting heart rate, compared to no significant change in those who did aerobic exercise in one study group.20 Overall, Tai Chi practice improved a large variety of factors (described more fully in my book) important for controlling or preventing high blood pressure. It is also important to note that no adverse effects were reported, unlike some forms of blood pressure medication, which can result in a variety of unintended effects, including death (again indicating the importance of following any regimen closely with your doctor). Calcium-channel blockers are prescribed for people with high blood pressure to chemically reduce muscle tension in arteries, as well as to relax blood vessels, to create a greater capacity for blood flow. These drugs also slightly relax the heart muscle, resulting in a slower heartbeat, which also reduces blood pressure. Calcium channel blockers are used to control blood pressure to help prevent strokes, heart attacks and kidney disease. But like many medications, calcium channel blockers also carry a risk, sometimes fatal.6
Overdoses of various forms of calcium channel blockers (noted to be one of the most potentially lethal overdoses) can result in heart attacks or sudden cardiac collapse.
The dynamic state of relaxation generated from Tai Chi and similar Metarobic exercises may relax not just the large muscle groups, but also the arteries.4 Supple arterial walls require the heart to work less to pump blood throughout the body, while stiff arteries require the heart to work harder, and can contribute to a greater risk for heart attack and stroke. There is a significant relationship between flexibility and arterial stiffness. In a related study, the stiffer and less flexible participants had significantly higher readings in arterial stiffness.4 Metarobic exercises are important for the relaxation aspect, for promoting an unrestricted pliable vasculature and lowering blood pressure, which research supports as helping to prevent heart attacks, stroke and kidney disease. Although we tend to think of muscle tension as affecting just the large muscle groups, arteries are composed of sheaths of smooth muscles, which can also be affected by muscle tension. Even mental tension, in the form of various stressors, can result in constriction of blood vessels, raising blood pressure.5
Direct Metarobic effects on blood oxygen saturation can also play a role in blood pressure. According to the Mayo Clinic,6 if blood oxygen levels are low (below 90 to 95 percent), the body cannot function properly, resulting in hypoxemia, shortness of breath and high blood pressure. Chronically low levels of blood oxygen saturation below 90% can result in death. Blood oxygen saturation level is one of the standard measures taken in emergency rooms, along with pulse and blood pressure. Researchers are capitalizing on the idea of using slow diaphragmatic breathing to train those at risk for high blood pressure, to dilate or open up arteries and reduce blood pressure.10 The sympathetic nervous system helps regulate the body, to activate the body in response to stress – the fight or flight response. Long term activation of the sympathetic nervous system can have negative effects on the body, including increased blood pressure. Slower rates of breathing have been shown to not only reduce blood pressure, but to also result in an increase in arterial oxygen saturation, compared to normal breathing.11 With the many benefits of Tai Chi and other Metarobic exercises for the health of mind and body, it may be worth weaving a few minutes of practice throughout your daily routine – during office breaks, in the morning before breakfast, and when you get home for work or before preparing for bed. Initially, your family or co-workers my give you the occasional odd look, but with time and understanding (and the rising health crises), you may find more and more people joining you. Before Dr. Cooper published his book Aerobics, few people biked, ran or swam for health. But now everyone knows the benefits of aerobic exercise. Pursue your own interest in these exercises, and help share my work with Metarobics, to help create an even healthier world.
Below are some case stories from “Tai Chi Therapy: The Science of Metarobics.”
(Full citations to the case stories and the above research are listed in the references section).
“I was active (running, weight lifting and another yoga practice) but still had chronic issues with asthma and high blood pressure. I thought I’d gotten all the benefits I could from exercise. Then I began a form of Yoga with a focus on breathing exercises. At that time I was using 2 medications for my blood pressure and 4 daily medications just to control my asthma (6 during bad periods). As I’ve slowly progressed in my practice, I’ve been able to drop medications gradually, with the supervision of my physician of course. First one blood pressure medication, then the second. Now I’m off all my asthma drugs, including the rescue inhaler. This morning I ran with no asthma medication for the first time ever. I can’t tell you how good that felt. I’m feeling great, minus the thousands of dollars of drugs I needed just six months ago.” – Margaret (From Bikram Yoga St. Louis)
“My Blood Pressure was edging towards an unhealthy high, but I did not want to take drugs. I was fortunate in that my doctor supported trying Tai Chi first. As I continued with Tai Chi my blood pressure gradually dropped. After several months, my blood pressure had dropped from 150/90 mmHg to 134/82. Every time I do Tai Chi I feel so much better. I have even learned to control my blood pressure when I get stressed. When I begin to feel stressed, I can practice Tai Chi’s open-close breathing, and it lowers my blood pressure almost immediately. – Marilyn (Posted On: Heart Healthy Living).
I had chronic high blood pressure & was at risk for cardiovascular disease. Since learning Tai Chi, my blood pressure is back to normal, and I have a feeling of peacefulness and well-being that I carry into my work and family life. I would recommend Tai Chi to everyone – you have nothing to lose and so much to gain! – Natalie (Posted On: Tai Chi for Life Online Magazine).
See “Tai Chi Therapy: The Science of Metarobics” for references and more information.
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