Can Tai Chi Help Reduce Blood Pressure? A New Study Says Yes

New research conducted by two leading tertiary public hospitals in China finds that doing tai chi—a traditional Chinese mind-body practice involving slow, flowing movements and deep breathing—can benefit cardiovascular health. The study, to be published in an upcoming edition of JAMA Cardiology, suggests that adding tai chi to your weekly routine may substantially reduce blood pressure in those with hypertension (aka high blood pressure). These findings carry significant weight for Americans since high blood pressure is a major precursor to cardiovascular disease, the leading cause of death in the U.S., according to the Centers for Disease Control and Prevention. 

Addressing prehypertension—elevated blood pressure levels not yet classified as hypertension—early on is critical to preventing the onset of hypertension and related cardiovascular issues. Prehypertension is defined by systolic blood pressure (SBP) ranging from 120 to 139 mm Hg or diastolic blood pressure (DBP) ranging from 80 to 89 mm Hg and affects a substantial portion of the adult population. Read on to learn more about the study’s findings and discover whether tai chi can help improve your cardiovascular health.

What the Study Found 

To arrive at these conclusions, researchers conducted a randomized clinical trial between July 25, 2019, and January 24, 2022, at two tertiary public hospitals in China. They examined the effects of two popular interventions on blood pressure reduction—tai chi and aerobic exercise. The study enrolled 342 adults ages 18 to 65 with prehypertension. Participants were randomly assigned in a 1-to-1 ratio to either a tai chi or aerobic exercise group. Over a span of 12 months, both groups diligently engaged in four 60-minute supervised sessions of their respective activities per week. 

The researchers conducted a rigorous comparative analysis that revealed a notable discrepancy between the two groups. The tai chi group showed a substantially greater reduction in systolic blood pressure compared to their counterparts in the aerobic exercise group, highlighting tai chi’s potential as an effective strategy for blood pressure management.

At the six-month mark, tai chi consistently showed better results in reducing blood pressure than aerobic exercise. The tai chi group also experienced significant reductions in 24-hour and nighttime blood pressure. It’s believed that the meditative aspect of tai chi may calm the sympathetic nervous system, which is associated with your fight-or-flight stress response. Additionally, the rhythmic nature of tai chi’s movements may enhance blood circulation and vascular function to support blood pressure regulation. 

These results suggest that adopting a consistent tai chi practice may be superior to other regular exercise for improving cardiovascular health and reducing stress-related factors contributing to high blood pressure. Including tai chi as a holistic approach to blood pressure management might also help prevent cardiovascular disease risk.

The Bottom Line 

A new study by researchers at two tertiary public hospitals in China reveals that a regular tai chi practice of four 60-minute weekly sessions can help reduce high blood pressure and cardiovascular disease risk. While there is no one-size-fits-all approach to blood pressure management, tai chi offers a holistic approach to improving cardiovascular well-being. To help ensure tai chi is suitable for you, talk to your doctor or health care provider before starting any new blood pressure management strategy.