Heart Health & Yoga

Introduction

• As noted in the research synopses below, yogic techniques have a beneficial effect on cardiovascular health in general, as well as high blood pressure specifically.
• One key way that yoga supports cardiovascular health is through stress relief and balancing of the nervous system.
• For students with heart disease, yoga therapy is likely called for as opposed to generalized yoga. Yoga teachers are advised to refer students with heart disease to a yoga therapist for an individualized plan.
• See Also: When to Refer Out

CRITICAL: STRESS, SLEEP & YOGA TO HELP

• A sleep-deprived heart beats faster, which leads to increased blood pressure.
• The levels of cortisol (a stress hormone) increase, which triggers the constriction of blood vessels and leads to an even greater increase in blood pressure.
• The growth hormone that surges at night and rebuilds the lining of blood vessels is shut off, which means that repair of fractured vessels stops.

This cascading effect can lead to vessels rupturing, which can manifest as a heart attack or a stroke. As a result, “adults forty-five years or older who sleep fewer than six hours a night are 200 percent more likely to have a heart attack or stroke during their lifetime, as compared with those sleeping seven to eight hours a night.” (1)… In contrast, during deep sleep, the brain communicates a calming signal to the SNS, which prevents the escalation of physiological stress. “Think of your deep NREM sleep as a natural form of nighttime blood-pressure management—one that averts hypertension and stroke.”(2)

This means that whenever you have a student who has elevated blood pressure or any other heart-related risk factors, you need to investigate and understand her sleep patterns and design a yoga practice that would help improve them. And since the overactive SNS is a major factor in cardiovascular wear and tear (and many other physiological issues), langhana yogic techniques that aim to reduce sympathetic activation will be most useful. – Olga Kabel

See also: Sleep Issues & Yoga

DOCTORS ROUTINELY RECOMMEND YOGA TO HEART PATIENTS

When it comes to cardiovascular disorders, Yoga is no longer considered an “alternative” treatment. Doctors now routinely recommend it to heart patients, along with other gentle mind-body practices such as Tai Chi and biofeedback. The physical practice of Yoga and the lifestyle changes inherent in the Yoga philosophy work together to calm your heart and mind, bring your circulatory system back into balance, and help you avoid  the number-one killer of Americans today: heart disease.  –Larry Payne, PhD & Richard Usatine MD 

Research

Review of 37 randomized control trials: Effective for cardiovascular health, reduced BMI, reduced cholesterol (2014) link

• A review of 37 randomized controlled trials which included 2,768 people, measuring the benefits of yoga compared with exercise and no physical activity
• “More rigorous” styles of yoga
• Eva Norlyk Smith PhD reports here on the report, noting that it “offers some of the strongest evidence so far that yoga as a stand-alone practice may indeed be effective therapy for cardiovascular health… The cumulative evidence across these studies indicated that yoga may be as effective in reducing risk factors for heart disease as traditional physical activities such as biking or brisk walking.”
• When compared to no exercise, yoga was found to reduce BMI (Body Mass Index), lower blood pressure and reduce cholesterol.
• The research report also noted yoga’s impact on stress, “which in turn leads to improvements in neuroendocrine, metabolic and cardio-vagal functions, and related inflammatory responses.” (source)
• Published in the European Journal of Preventive Cardiology

Improved balance, regulated blood pressure & improved cardiovascular health (2014) link

• Three studies reported in the Journal of Alternative and Complementary Medicine show that yoga can improve balance and reduce fear of falling, helps to reduce and regulate blood pressure and can improve important aspects of cardiovascular health.

Reduced need for healthcare services by 43% (2015)  link

• The study is titled “Relaxation Response and Resiliency Training and Its Effect on Healthcare Resource Utilization” by James E. Stahl, published in the journal PLOS one.
• Results found that practicing relaxation response techniques, such as meditation and yoga, could reduce the need for health care services by 43 per cent.

Reduced risk in those with mild to moderate hypertension (2002)  link

• 20 people (16 males, 4 females) aged 35 to 55 with mild to moderate hypertension (high blood pressure).
• Practiced one hour of yoga daily for three months
• Decreases in blood pressure and risk factors such as cholesterol, plus a decrease in nervous system sympathetic activity and oxidant stress

See Also

• Using Research
• Research on the Impact of Yoga: Immunity & General Health