Relaxing and looking at SmartBP improvements

Download Now!

SmartBP is available both in Apple App Store and Google Play Store

Download for Free
Apple App Store Download ButtonGoogle Play Store Button

The Transformative Power of Meditation: A Look at its Impact on Stress and Blood Pressure


The practice of meditation dates back as far as 5,000 to 3,500 BCE, with wall arts in the Indian subcontinent showing people seated in meditative postures with half-closed eyes. Meditation is deeply rooted in spiritual and religious practices such as Hindu traditions, Buddhism, and Taoism. However, in recent times, meditation has moved beyond the confines of monasteries and temples, making its way into mainstream health practices. Scientific research increasingly suggests meditation as a practical and beneficial tool for managing stress and reducing blood pressure, leading to improved overall health and well-being.

Understanding Meditation

The National Center for Complementary and Integrative Health (NCCIH) defines meditation as a mind and body practice that focuses on the interactions among the brain, mind, body, and behavior [1]. Although meditation practices vary widely, they all share common elements such as a calm mind, focused attention, and a peaceful state of being.

Reducing Stress Through Meditation

Meditation has been extensively studied for its stress-reducing benefits. A 2014 review of 47 trials by Goyal et al., found that mindfulness meditation programs showed moderate evidence of improved anxiety, depression, and pain [2]. The American Psychological Association also affirms the stress-relieving benefits of meditation, supporting its integration into general health care [3].

Meditation and Blood Pressure Control

A study by Rainforth et al. examined 107 studies, focusing on 17 randomized controlled trials involving 960 participants. The intervention in these trials was stress reduction programs, including various meditation techniques. The comprehensive analysis revealed significant reductions in blood pressure and cardiovascular risk factor among participants, demonstrating the effectiveness of such programs in managing elevated blood pressure [4].

How Does Meditation Achieve This?

Meditation helps reduce the body's stress response, which is often a major factor in high blood pressure. Through promoting relaxation and mental tranquility, meditation aids in the reduction of the stress hormone cortisol, leading to beneficial effects on blood pressure. A study by Epel et al. delves into the possible anti-aging benefits of meditation. It suggests that mindfulness and meditation practices could limit cognitive stress and reduce the rate of cellular aging, gauged through telomere length, which is a key biomarker of aging. The research highlights the potential of meditation not just for mental wellbeing, but also for physical health and longevity [5].

Moreover, meditation improves heart rate variability, a marker of the body's response to stress. Increased heart rate variability is associated with better adaptability to stress, ultimately contributing to improved blood pressure control [6].

Different Forms of Meditation

Several types of meditation are practiced worldwide, each with its unique techniques and benefits. These include:

  1. Mindfulness Meditation: Originating from Buddhist teachings, this practice involves paying attention to your thoughts, feelings, and environment without judgement. This is one of the most popular forms of meditation in the Western world.
  2. Transcendental Meditation: Introduced by Maharishi Mahesh Yogi in the 1950s, Transcendental Meditation involves silently repeating a mantra in a specific way. It's a simple yet profound technique that aims to promote a state of relaxed awareness.
  3. Loving-kindness Meditation: Also known as Metta meditation, this practice involves directing well-wishes and love toward yourself and others to cultivate positive feelings.
  4. Zen Meditation (Zazen): This Buddhist practice involves precise steps and postures and is usually guided by a teacher due to its specific method.
  5. Vipassana: A form of meditation originating from Buddhism, emphasizes mindfulness and deep focus on breath or sensation to gain insight into reality, recognizing and releasing negative mental patterns, without involving physical postures.

Getting Started with Meditation

Embarking on a meditation journey can be simple. Here are a few steps to get you started:

  1. Choose a quiet and peaceful environment: A calm environment will help you focus without external distractions.
  2. Start small: Begin with just a few minutes a day, gradually increasing the duration as you get more comfortable with the practice.
  3. Focus on your breath: This simple act can help you stay focused on the present moment.
  4. Be patient: Like any other skill, meditation takes time and practice. Don't be hard on yourself if your mind tends to wander.
  5. Consider a guided meditation: Numerous resources are available online, including apps and videos, that can guide you through different meditation practices.


As modern science unravels the intricate benefits of this ancient practice, meditation emerges as a practical tool for combating stress and high blood pressure. Its accessibility, cost-effectiveness, and lack of side-effects make it an appealing option for anyone seeking a holistic approach to health. It's crucial to understand that you can easily start this practice without any cost. Simply set aside a few minutes each day for basic meditation techniques, tag your progress using SmartBP, and monitor any changes in your blood pressure. You just might notice a positive difference!

However, it's important to remember that while meditation can be a powerful tool, it should be used as a complement, not a substitute, for conventional care. For the management of conditions like high blood pressure, professional medical advice and treatment should always be sought.


About the Author

Pranam Shetty
Since launching SmartBP in 2012, it's been my privilege to see over 7 million people globally embrace the application. I am constantly moved by the appreciation from our users, which fuels my passion for enhancing SmartBP further. As a biomedical engineer, I am continuously on the hunt for innovative technologies that can be harnessed to better healthcare. Outside of refining my apps, I love spending quality time with my children, indulging in music, going for jogs, and honing my guitar skills.
Since launching SmartBP in 2012, it's been my privilege to see over 7 million people globally embrace the application. I am constantly moved by the appreciation from our users, which fuels my passion for enhancing SmartBP further. As a biomedical engineer, I am continuously on the hunt for innovative technologies that can be harnessed to better healthcare. Outside of refining my apps, I love spending quality time with my children, indulging in music, going for jogs, and honing my guitar skills.

Important: The information provided is NOT a substitute for a doctor or professional healthcare or advice. Any health related information provided in SmartBP® app and this website is for informational purposes only and should not be used to replace the advice of healthcare professionals.

Email us at

Over 30,000 5 star ratings and thousands of positive reviews


This is so much easier than writing it down!

SmartBP logo

Great way
to track BP


I’ve been having high BP readings at the clinic the last few months. Doctor is ready to put me on meds. I asked for a few weeks to check readings and improve lifestyle. This app is showing me so many things! Like what the average reading is and what percentage it’s on each category. Turns okay systolic the majority’s of the time but it looks like I have diastolic hypertension which is supposed to be rare. I wouldn’t have known this without the insights and stats screens.

SmartBP logo

helpful App


Best blood pressure tracking app that I have found. Very versatile. Developer responsive and continually looking to polish the app. No regrets upgrading to paid version. Extremely happy.

SmartBP logo



This app helps me track my blood pressure and assists my doctor in helping me with my hypertension.

SmartBP logo



I had to monitor by BP for the Dr. while checking responses to medication. This was an efficient way to keep record for myself and show the Dr. my progress

SmartBP logo

helped me
keep track


I just got diagnosed with hypertension. This app has helped me and doctors find the best meds to use

SmartBP logo



Unfortunately I was diagnosed with high blood pressure and need to monitor twice daily at least and review with my doctor every three months. She and I both love the app because you can track a lot more than just BP and you can share your findings. I love that I can SEE it clearly too as some other apps I tried were very small and very light text. Even though I could track in Apple health kit I prefer this for many reasons and you can pull the data from here to there anyway AND then other apps if you do desire like LoseIt!

SmartBP logo

Love this


This is a very good app to track and analyze your blood pressure. It has been a tremendous help to me monitoring and charting my progress. I tried several apps before deciding that SmartBP was the clear winner.

SmartBP logo

Great App!


A great way to keep track of your blood pressure daily so you can keep up with your numbers.

SmartBP logo



I’ve been using the app for a long time. Version 6.6 had a bug that wouldn’t open the app on my iPhone. Problem was fixed within 24 hours. Outstanding response.

SmartBP logo


neck street

SmartBP is being a great help to me tracking my blood pressure while I’m battling high pressure. Having the graphs and stats is encouraging when I see the downward trend. Being able to send a report to the doctor instantly is great for getting feedback from the doctor easily. I like that the limits can be modified and have changed mine (with help of my doctor) to reflect the parameters that apply for me. Great response from the developer to my questions and suggestions. You know you have a good app when the developer is working to make it better and responsive to input. I see from other posts that this developer is engaged with users and working on making the app even better!

SmartBP logo

Great App!


This is an outstanding blood pressure app. I’m glad it’s very easy to use because I input my blood pressure several times a day. I like how it gives me an average of my blood pressure and that it gives me statistics and a graph of all my entries. Great app!

SmartBP logo

Pressure App