A new study has found that for some hypertensive patients and those who have experienced acute coronary artery syndrome, undergoing 8 weeks of mindfulness training led to a decrease in systolic blood pressure and a reduction in two inflammation-related blood markers. The research was led by Rosalba Hernandez, a professor of social work at the University of Illinois Urbana-Champaign, and was published in the cardiology journal “Cardiology Clinics”.
The study reviewed 18 randomized controlled trials involving various positive psychological interventions such as mindfulness, gratitude, and optimism. Participants in these trials, typically ranging from 50 to 200 individuals, had higher risks of cardiovascular diseases including uncontrolled hypertension and heart failure, with ages usually in the late 50s to mid-60s.
Mindfulness does not require maintaining positive thoughts but rather consciously focuses on the present moment. Mindfulness meditation is a common practice, similar to traditional meditation but not necessarily tied to religious beliefs.
During the practice, individuals typically sit quietly and focus on their breath, body sensations, or thoughts that arise. When distractions occur, instead of forcing themselves to “stop thinking,” they acknowledge it and bring back their attention. Concentrating on breathing and body scans are common mindfulness practices.
The psychological interventions discussed in the review were not limited to mindfulness alone. Other trials included gratitude, optimism, motivational interviews, and spiritual interventions, some conducted through mobile apps, texts, or group sessions.
The review found that among some hypertensive patients and individuals with acute coronary artery syndrome, undergoing 8 weeks of mindfulness training led to a decrease in systolic blood pressure, as well as reductions in high-sensitivity C-reactive protein and fibrinogen levels.
High-sensitivity C-reactive protein is a commonly used blood marker reflecting the level of inflammation in the body, while fibrinogen is a protein involved in clotting, with elevated levels associated with cardiovascular disease risks.
In a separate 12-week, spirituality-based digital intervention focusing on forgiveness, gratitude, optimism, and life goals through WhatsApp guidance, significant blood pressure changes were also observed: a decrease of 7.6 mmHg in systolic blood pressure measured by a standard cuff and 4.1 mmHg in central aortic systolic pressure.
However, these results from the two interventions should not be conflated. The 7.6 mmHg reduction is from a 12-week intervention and not indicative of the 8-week mindfulness training effects.
Researchers also seek to determine the optimal duration and frequency of practice to observe noticeable effects. Based on the compilation of 18 trials, sustained improvements in blood pressure, inflammation, and vascular function were correlated with daily individual practice supplemented by weekly sessions or other forms of reinforcement, lasting 8 to 12 weeks. Occasional practice does not yield as stable results.
Moreover, the changes observed are not merely physiological. In an 8-week WhatsApp program with weekly sessions and daily tasks, participants engaged in more physical activity, improved their diet, and became more consistent in medication adherence.
In another intervention incorporating motivational interviews, heart disease patients increased their daily activity by 1,800 steps, indicating improvements in medication adherence.
Post-intervention, some individuals started walking more, enhanced their diets, and adhered more consistently to medication schedules. These lifestyle changes, beneficial for blood pressure control and cardiovascular health, likely contributed to the observed improvements.
Hence, the observed changes in the trials are likely a result of a combination of factors. While some participants showed improvements in blood pressure and cardiovascular indicators, concurrent changes in health behaviors occurred. Separate analyses have not fully distinguished the effects of these two aspects.
The research team posits that daily practice, reinforced weekly for 8 to 12 weeks, is a common “dosage” associated with cardiovascular indicator improvements in existing studies. For lasting behavioral changes, ongoing, lower-intensity follow-ups may still be necessary.
Nonetheless, this study is a review of 18 trials with varying intervention methods, participants, and durations, leading to some inconsistencies in the results. Therefore, it can’t be assumed that every individual will experience a reduction in blood pressure after undergoing 8 weeks of mindfulness training, nor can such practices replace antihypertensive medication or other conventional treatments.