Yoga practitioners have experienced the mental health benefits of yoga as it’s been proven to reduce stress, anxiety, and depression. But did you know that this meditative practice can also be good for your heart? Most people think that only exercises that get the heart rate up can help to prevent or manage heart conditions. But the truth is, even the gentle and fluid movements of yoga can enhance your cardiovascular health.
According to Dr. Hugh Calkins, director of the Cardiac Arrhythmia Service at John Hopkins, more medical experts are starting to acknowledge the positive effects of yoga and its role in maintaining cardiac wellness. “There’s been a major shift in the last five years or so in the number of cardiologists and other professionals recognizing that these benefits are real,” he adds. If you have high blood pressure, elevated cholesterol levels, or a heart condition, get your yoga mat out of storage, and see how moving from one pose to another can improve your heart health the natural way.
Helps to Manage Heart Rhythm Disorders
Going on a thrilling roller coaster ride, competing in a marathon, or drinking an extra large cup of coffee can make your heart race. But if you experience palpitations, chest pain, breathlessness, and extreme fatigue daily, then it’s likely that these are symptoms of a heart rhythm disorder. Cardiac conditions like atrial fibrillation (AFib) can make your heart beat too fast, while bradycardia can result in a resting heart rate that’s slower than normal. If left unmanaged or untreated, heart rhythm disorders may lead to serious health risks like stroke or heart failure. As individuals with AFib are five times more likely to have a stroke, your doctor may recommend a medical procedure called cardioversion to restore the heart’s normal rhythm.
After your procedure, you may be recommended to ease up on caffeinated drinks and engage in gentle exercises like yoga. One study has found that patients who had paroxysmal atrial fibrillation, a condition wherein episodes are temporary and stop without medical intervention, experienced reduced AFib symptoms after doing twice-weekly 60-minute yoga sessions for three months. Think about doing slow flow yoga, somatic yoga, or yin yoga as these slow-paced, low impact practices are ideal for beginners and those recovering from injuries or surgery. Before taking a class though, be sure to consult your doctor first since you need to be cleared before you can engage in any type of physical activity.
Lowers Blood Pressure
Blood pressure is raised by common factors such as chronic stress, high sodium diets, caffeine, and poor sleep. Obesity and inactivity can also cause hypertension since these force the heart to work harder to circulate blood. Doctors usually prescribe medications like ACE inhibitors to relax the blood vessels or Beta-Blockers to reduce the heart rate, which helps the blood pressure to drop. But for a holistic way to manage hypertension, think about making healthy lifestyle choices such as eating a balanced diet, getting enough sleep, and making time for exercise.
Any type of exercise can be good to lower blood pressure, but if you prefer a low impact workout with a mind-body approach, try yoga. A Harvard Medical School study has found that people who took yoga classes not only lost five pounds, but they also shaved five points off their blood pressure and lowered their harmful cholesterol levels by 12 points. To restore your blood pressure to normal levels, try Hatha yoga, which features gentle stretching and slow movements to relax the mind and body. Apart from doing standing flows, focus on calming postures like Child’s Pose to lower your heart rate, and Corpse Pose for deep relaxation and lowered blood pressure.
Eases Stress
Stress is a major risk factor for heart problems since hormonal surges and inflammations can affect the cardiovascular system. It’s why those who experience chronic stress start to feel symptoms like chest pain or tightness, shortness of breath, and irregular heartbeats. To manage symptoms, find time to relax and do a mindful activity like yoga.
Yoga calms the nervous system, which lowers the production of stress hormones like cortisol and adrenaline. This reduces strain on your arterial walls, decreases inflammation, and enhances the variation in time between heartbeats, which leads to lowered blood pressure. Incorporate breathwork or Pranayama into your routine to fight stress, and do relaxing poses like standing forward bend or cat-cow stretch to calm the mind.
Yoga can enhance your heart health at any age, so try this mindful practice to optimize your cardiovascular health today. In case of symptoms, consult a doctor for proper guidance, treatment, and medication.