Ancient Chinese Practice Baduanjin Lowers Blood Pressure as Effectively as Medication
A clinical trial shows baduanjin, a traditional Chinese mind-body practice, reduces blood pressure by 3-5 points, comparable to first-line medications and brisk walking, with effects sustained for one year.
A traditional Chinese mind-body practice can lower blood pressure as effectively as medication or brisk walking, according to a multicenter, open-label, randomized controlled trial published Feb. 18 in the Journal of the American College of Cardiology. The study found that baduanjin reduced systolic blood pressure by approximately 3 to 5 points, with effects sustained for 52 weeks.
The trial was conducted in seven communities and involved 216 participants aged 40 years and older with systolic blood pressure of 130 to 139 mmHg and/or diastolic blood pressure of 85 to 89 mmHg. Participants were randomly assigned to receive baduanjin, self-directed exercise alone, or brisk walking for 52 weeks, with 108, 54, and 54 participants in each group, respectively.
Baduanjin is a widely practiced, standardized eight-movement sequence that combines slow, structured movement, deep breathing and meditation. The routine typically takes 10 to 15 minutes and requires no equipment with only minimal initial instruction. It is one of the most commonly practiced forms of qigong, and its movements are similar to those involved in tai chi.
Compared with patients assigned to self-directed exercise alone, patients in the baduanjin arm had a significantly greater reduction in 24-hour systolic blood pressure at 12 and 52 weeks of −3.1 and −3.3 mmHg, respectively. Baduanjin reduced people's 24-hour average systolic blood pressure readings by about 3 points, and doctor's office-measured blood pressure by about 5 points. At 52 weeks, no significant difference was seen between the baduanjin and brisk-walking arms.
One group practiced baduanjin for about 15 minutes twice a day, at least five days a week. The second group briskly walked for 30 minutes a day at least five days a week. A third group was asked to do whatever physical activity they liked, with the aim of at least 150 minutes per week of moderate-intensity exercise.
The results were comparable both to those found among the walking group and those expected from some front-line blood pressure medications. The blood pressure effect size is similar to that seen in landmark drug trials, but achieved without medication, cost or side effects. Across the three arms, there were no significant differences seen in adverse events. Across subgroups, the effects were not heterogeneous.
Baduanjin's results also were much better than those of the self-directed exercise group, which showed scant improvements in blood pressure. The benefits were sustained even without ongoing monitoring, a key challenge for many lifestyle interventions that struggle to maintain long-term adherence outside structured programs.
High blood pressure is one of the leading preventable risk factors for heart disease. Clinical guidelines recommend regular physical activity, yet long-term adherence to exercise programs is challenging for many people, particularly when routines require equipment, dedicated space, gym memberships or ongoing supervision.
Baduanjin has been practiced in China for over 800 years. Because it is low- to moderate-intensity, it is considered safe and accessible for many adults. Practiced for centuries and commonly performed in community settings across China, the routine can be performed in a wide range of settings.