Cardiovascular Benefits of Mindfulness

The mind and heart go hand in hand. Studies have shown that introducing people to the mind-calming practice of meditation may be good for their heart health. According to studies, Mindfulness Based Interventions (MBIs) offer psychological, physiological, cognitive and behavioral benefits for patients with cardiovascular disease. They may also play a role in preventing these diseases or decreasing the likelihood of the progression of heart disease.

MBIs are therapeutic interventions that utilize a mindfulness approach. Participants learn non-judgmental sustained, moment-to-moment awareness of physical sensations, emotional states and thoughts. The core practices focus on two things: attention training – redirecting attention to a chosen anchor such as breathing, and open awareness training – cultivating an attitude of open acceptance of emotional states, patterns of behavior and thoughts that arise.

Research over the last 40 years shows the practice elicits the “relaxation response,” a term coined by the late Herbert Benson, MD, a pioneer in Mind Body Medicine, and a professor of medicine at Harvard Medical School. The relaxation response involves achieving a deep state of relaxation to reduce stress. 

The healthy effects of MBIs and the relaxation response come from specific physical changes in the body that occur as a result of practice. These include:

• A decrease in the “fight or flight” mode of the nervous system, lower blood pressure (specifically systolic blood pressure) and decreased heart rate. These are the same effects produced by some cardiac medications.
• An increase in the body’s ability to manage stress and decrease inflammation
• Decreased psychological distress, which is common among patients with cardiovascular disease. Studies show that people who have had a heart attack are more likely to suffer from depression, have recurrent cardiac events and die. Lower levels of stress have been shown to improve mortality rates after a heart attack. 

Beyond the above, mindfulness interventions have psychological benefits that affect the cardiovascular system. Studies indicate they help reduce emotional reactivity and negative thoughts and feelings typically associated with depression and anxiety. Some benefits include:

• Small-to-moderate decreases in binge and impulsive eating in adults with obesity
• Improved sleep patterns: Poor sleep is a risk factor for heart disease, stroke, high blood pressure, diabetes and obesity.
• Improved cognitive function even in adults with mild cognitive impairments

While more research is needed related to specific recommendations for cardiac health, outcomes using mindfulness are showing positive results. A good option for exploring how mindfulness can help the heart is through the monitored practice of Mindfulness Based Stress Reduction (MBSR), offered by the Center for Mindfulness, part of Jefferson Health. 

MBSR is an evidence-based, eight-week program designed to treat stress, anxiety, pain and illness. It combines meditation, gentle yoga and body awareness exercises to help people manage physical and emotional distress. Featuring trained teachers who follow participants for the duration of the program, MBSR is initiated by a vigorous process that appropriately screens participants based on medical and psychological history.