A traditional Chinese mind-body exercise that combines slow, controlled movements, breathing techniques, and meditative focus may help lower blood pressure in adults whose readings sit just above the normal range.
The findings come from a large randomized clinical trial published in JACC, the flagship journal of the American College of Cardiology, where participants experienced reductions in blood pressure within three months that remained in place for a full year.
High blood pressure remains a preventable contributor to heart disease worldwide. While the ACC/AHA High Blood Pressure Guideline recommends regular physical activity, maintaining exercise routines over time can be difficult. Many programs require access to equipment, dedicated facilities, or structured supervision, which can limit long-term participation for a large portion of the population.
Baduanjin offers a different approach. This widely practiced routine consists of eight standardized movements that combine aerobic activity, muscle engagement, flexibility, and mind-body coordination. It has been practiced for centuries and is commonly performed in community settings across China. The routine does not require equipment and involves low to moderate intensity movement.
"Given its simplicity, safety and ease at which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible and scalable lifestyle intervention for individuals trying to reduce their blood pressure," said Jing Li, MD, PhD, senior author of the study and Director, Department of Preventive Medicine, National Center for Cardiovascular Diseases in Beijing, China.
To evaluate its effects, researchers conducted a large multicenter randomized trial examining baduanjin and blood pressure. The study followed 216 participants from seven different communities, all aged 40 or older with systolic blood pressure levels between 130 and 139 mm Hg, classified as stage 1 hypertension under the ACC/AHA High Blood Pressure Guideline. Participants were assigned to one of three groups for a 52-week period: baduanjin practice, self-directed exercise, or brisk walking.
The results showed that participants who practiced baduanjin five days per week experienced meaningful reductions in blood pressure. Over both three months and one year, their 24-hour systolic blood pressure dropped by about 3 mm Hg, and office systolic blood pressure decreased by 5 mm Hg compared with those doing self-directed exercise. At the one-year mark, baduanjin produced similar outcomes and a comparable safety profile to brisk walking.
"Baduanjin has been practiced in China for over 800 years, and this study demonstrates how ancient, accessible, low-cost approaches can be validated through high-quality randomized research," said Harlan M. Krumholz, MD, FACC, Editor-in-Chief of JACC and the Harold H. Hines, Jr Professor at the Yale School of Medicine.