health

Blood Pressure Support

Blood Pressure Support refers to efforts aimed at improving blood pressure readings, particularly by reducing systolic blood pressure (SBP). It describes an outcome area rather than a single treatment and may include approaches such as Tai Chi, Psyllium Husk, Garlic, or Citrulline.

A concise overview of Blood Pressure Support, with context to help you understand the topic clearly.

51Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

51 options:2 good evidence10 some evidence11 mixed20 not enough evidence3 not tested in people2 personal stories only3 no benefit found

What studies foundSize of effect

Tai ChipracticeGood evidence it helpsSize of effect: Large
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 18 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
Tabata TrainingpracticeGood evidence it helpsSize of effect: Large
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2022 randomized trial found an average systolic blood pressure reduction of 12.77 mmHg in the group with high blood pressure compared with the other groups. A 2023 randomized trial of 122 participants also found lower systolic blood pressure.
Open the Tabata Training page
FastingpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
21 of 25 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
Open the Fasting page
Alternate Nostril Breathing (Nadi Shodhana)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 17 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
QigongpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
10 of 12 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2017 meta-analysis of randomized trials found systolic blood pressure was 15.55 mm Hg lower with Tai Chi/Qigong than with no intervention among 468 people in its analysis. A 2021 meta-analysis also found systolic blood pressure was 8.90 mm Hg lower with Qigong than with nonexercise control among 487 people.
Open the Qigong page
MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found systolic blood pressure was lower by -6.320 mm Hg among 2
Open the Meditation page
Mindfulness MeditationpracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 7 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a reduction in systolic blood pressure among 429 participants compared with a waitlist, but found no effect on diastolic blood pressure. Another pooled analysis whose designs were not recorded also reported reduced systolic blood pressure in people with hypertension.
Open the Mindfulness Meditation page
DancepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Dance page

SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found nighttime blood pressure reductions after aquatic exercise compared with land exercise (−3.7 mmHg (−4.7 to −2.8 mmHg)) and rest (−1.7 mmHg (−1.9 to −0.8 mmHg)). A review of randomized trials involving 402 people also reported blood pressure reductions, though their timing and magnitude varied.
Open the Swimming page
AcupuncturepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled randomized trials in people with hypertension found lower systolic blood pressure (SBP), with estimates of -6.73 mmHg among 812 people in one outcome analysis and -6.63 mmHg for office SBP among 121 people in another. Heterogeneity was 73.3% in the first analysis and 0.0% in the second.
Open the Acupuncture page
Swedish (Classic) MassagepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Two randomized trials, each involving 50 people with Hypertension (High Blood Pressure), found lower mean systolic and diastolic blood pressure in the massage groups than in control groups.
Open the Swedish (Classic) Massage page
Yoga NidrapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found that systolic blood pressure fell by 12.03 mm Hg among 482 people in its blood-pressure analysis. A randomized trial in people with hypertension also found a reduction of 7.6 mmHg after 60 days.
Open the Yoga Nidra page
Brisk WalkingpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
6 of 8 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Open the Brisk Walking page
Hot BathpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
17 of 25 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found that one hot-water immersion lowered diastolic blood pressure by 5 mmHg. The studied populations included people with hypertension, diabetes type 2, heart failure and other conditions.
Open the Hot Bath page
Hatha YogapracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 9 studies found a benefit; 5 found none. Strongest study: a systematic review of studies.
A pooled analysis of randomized trials found blood pressure was 10.39 mmHg lower, on average, among 644 people in its analysis. A separate pilot study of 35 people reported improved systolic blood pressure at 12 weeks.
Open the Hatha Yoga page
Heating Pads / Warm CompressespracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Heating Pads / Warm Compresses page
Strength TrainingpracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
17 of 21 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found systolic blood pressure fell by -3.91 mmHg among 1,396 people in its outcome analysis. Findings vary across analyses: another reported a reduction, while a separate analysis based on 22 people had a wide confidence interval and very low-certainty evidence.
Open the Strength Training page
BreathworkpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
13 of 16 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded reported lower systolic blood pressure, including a mean reduction of −7.06 in an analysis of 1,097 people. Results are not consistent: a pooled analysis of randomized trials found the systolic blood pressure reduction was not statistically significant under its random-effects model.
Open the Breathwork page
CardiopracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
12 of 14 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found systolic blood pressure decreased by 4.5 mm Hg; another pooled analysis whose designs were not recorded found a favorable effect on diastolic blood pressure. A separate pooled analysis of randomized and non-randomized human studies found no significant effects on blood pressure or glycolipid markers.
Open the Cardio page
YogapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
22 of 26 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A 2025 pooled analysis whose designs were not recorded found lower systolic blood pressure among 2,007 people in its analysis. Results disagree: a 2026 pooled analysis of randomized trials found that the reduction was not statistically significant under its random-effects model among 606 people in its systolic blood pressure analysis.
Open the Yoga page
PilatespracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 11 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies reported lower blood pressure, with a reduction of -4.76 mmHg. Findings differ on how well Pilates controls blood pressure compared with other interventions.
Open the Pilates page
CyclingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Cycling page
Binaural BeatspracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 5 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 90 people, mean systolic blood pressure at incision was lowest in the Binaural Beats group. In another trial of 72 people, hypotension occurred in 2 [6%] in the B group versus 10 [28%] in the control group.
Open the Binaural Beats page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
30 of 48 studies found a benefit; 18 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses of randomized trials found small reductions in systolic blood pressure, including a reduction of 3 mmHg in an analysis of 573 people. Findings disagree, as another pooled analysis reported no significant blood-pressure effect.
Open the High-Intensity Interval Training (HIIT) page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In an RCT involving 304 participants with high-normal blood pressure, systolic blood pressure was lower after Transcendental Meditation by −3.33 mm Hg. A quasi-experimental study found reductions in both groups, with no statistically significant difference between groups.
Open the Transcendental Meditation page
Gardening TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Gardening Therapy page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
14 of 22 studies found a benefit; 8 found none. Strongest study: a randomized controlled trial.
Open the Finnish Sauna page
Social DancingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
Open the Social Dancing page
MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
Open the Massage page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Cupping Therapy page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Jump Rope Training page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
30 of 37 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
Pooled randomized and non-randomized human studies found average systolic blood pressure lower by 3.15 mmHg in forest settings than non-forest settings, and another pooled analysis found a reduction of 3.44 mmHg. Findings are not uniform: another review reported fewer benefits in physiological outcomes.
Open the Forest Bathing (Shinrin-yoku) page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
In a 2019 trial of 98 participants, systolic blood pressure decreased in the ZF group by 6.454 mmHg; the ZF + BW group also had a decrease.
Open the Latin Dance Fitness page
Pursed-Lip BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
An RCT in 110 people with hypertension reported a mean systolic blood-pressure difference of 9.80 mm Hg.
Open the Pursed-Lip Breathing page
Laughter Yoga / TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
A 2024 review pooling randomized and non-randomized human studies reported improved blood pressure. A 2026 quasi-experimental study in 64 people with chronic kidney disease observed reductions in systolic blood pressure.
Open the Laughter Yoga / Therapy page
Hot YogapracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In an RCT with 63 participants, higher attendance was associated with reduced diastolic blood pressure. A separate RCT with 14 participants found that blood-pressure responses were unaltered by the intervention.
Open the Hot Yoga page
Foam RollingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Trials in healthy participants reported reductions in diastolic blood pressure after self-myofascial release and a reduction in systolic blood pressure at Post-60 after Foam Rolling. These were short-term findings from small trials, rather than evidence about ongoing blood-pressure control.
Open the Foam Rolling page
TENS / EMS TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 4 studies found a benefit; 3 found none. Strongest study: a systematic review of studies.
Open the TENS / EMS Therapy page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Ice Bath / Cold Plunge page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
Open the Red Light Therapy (Photobiomodulation) page
CalisthenicspracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Calisthenics page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Infrared Sauna page
Thai MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 48 people with Major Depressive Disorder, systolic blood pressure was lower in the treatment group than the control group.
Open the Thai Massage page
Anusara YogapracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Yoga is proposed to modestly lower systolic and diastolic blood pressure, potentially through parasympathetic activation and stress reduction; this is an expert-knowledge rationale, not a human-study finding.
Open the Anusara Yoga page
Focused Attention MeditationpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
The proposed explanation is that meditation may lower blood pressure through reduced sympathetic tone and stress reduction; focused attention meditation is described as having modest effects.
Open the Focused Attention Meditation page
Vinyasa YogapracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Yoga combining postures and breathing is described as modestly lowering systolic and diastolic blood pressure, most clearly in people with elevated blood pressure.
Open the Vinyasa Yoga page
Box BreathingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Expert knowledge suggests slow breathing (<10 breaths/min) may modestly reduce systolic and diastolic blood pressure, possibly by increasing baroreflex sensitivity and reducing sympathetic outflow. These reductions have also been mentioned in community reports.
Open the Box Breathing page
Grounding / EarthingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
The proposed rationale is that grounding may support blood pressure regulation through reduced sympathetic drive and improved endothelial function.
Open the Grounding / Earthing page
Wim Hof Method BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
0 of 2 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A randomized trial of 42 participants found no significant time × group interactions in systolic BP, so the studies did not support a blood-pressure benefit.
Open the Wim Hof Method Breathing page
Loving-Kindness Meditation (Metta)practiceNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a non-randomized trial.
A quasi-experimental study of 29 people with heart disease found no significant differences in blood pressure parameters within or between the groups.
Open the Loving-Kindness Meditation (Metta) page
Indoor RowingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 4 studies found a benefit; 3 found none.
A 2023 randomized trial of 17 participants found no group-by-time interaction or overall time effect for systolic or diastolic blood pressure. The studies did not support a blood-pressure benefit from this practice.
Open the Indoor Rowing page

Show all 51

Comparing practices

Tai ChiGood evidence it helpsSize of effect: Large16 trials
Tabata TrainingGood evidence it helpsSize of effect: Large3 trials
Strength TrainingMixed resultsSize of effect: Large15 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it51 listed

Start here

Highest probability, strongest evidence

PracticesTai ChiCertaintyHighSourceMeta-analysisLarge effect18 other sources
Pooled analyses whose study designs were not recorded found lower systolic blood pressure (SBP) with Tai Chi; one reported an SMD of -1.10 (95% CI [-1.23, -0.98]) among 1,163 people in its outcome analysis, and another reported a decrease of −8.67 mm Hg among 2,592 people in its analysis.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Breast Cancer
Diabetes Type2
Dyslipidemia
Hyperglycemia
Hypertension
Obesity
+2 more
Study result
Tai Chi (SMD = -1.10, 95% CI [-1.23, -0.98], p=0, I²=16%) significantly reduced SBP compared to control.
Open Tai Chi
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PracticesTabata TrainingCertaintyHighSourceRCTLarge effect3 other sources
A 2022 randomized trial found an average systolic blood pressure reduction of 12.77 mmHg in the group with high blood pressure compared with the other groups. A 2023 randomized trial of 122 participants also found lower systolic blood pressure (d = −1.24, 95% CI: −1.63 to −0.84).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Hypertension
Overweight
Study result
systolic BP (p < 0.001, d = −1.24, 95% CI: −1.63 to −0.84)
Open Tabata Training
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Medium probability(21)

PracticesFastingCertaintyMediumSourceMeta-analysisSmall effect26 other sources
A pooled analysis whose designs were not recorded reported small systolic blood-pressure reductions with alternate-day fasting compared with time-restricted eating. A meta-analysis of randomized trials found a diastolic blood-pressure change of WMD: -2.24 mmHg in 2,032 people; a separate review found no significant impact of Ramadan fasting during pregnancy on pre-eclampsia.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Diabetes Type2
Fatty Liver Nafld
Hypertension
Metabolic Syndrome
Obesity
+2 more
Study result
Alternate day fasting showed small reductions in systolic blood pressure compared with time restricted eating (certainty of evidence ranging from low to moderate).
Open Fasting
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PracticesBreathworkCertaintyMediumSourceMeta-analysisModerate effectconflicting findings17 other sources
Pooled analyses whose designs were not recorded reported lower systolic blood pressure, including a mean reduction of −7.06 [−10.20, −3.92] in an analysis of 1,097 people. Results are not consistent: a pooled analysis of randomized trials found the systolic blood pressure reduction was not statistically significant under its random-effects model.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Asthma
Cancer
Chronic Kidney Disease
Copd
Depression
Heart Disease
+2 more
Study result
breathing exercise (−17.00 mm Hg [95% CI, −26.28 to −7.72]) for reduction of systolic blood pressure compared to usual care
Open Breathwork
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PracticesCardioCertaintyMediumSourceMeta-analysisLarge effectconflicting findings14 other sources
A pooled analysis of randomized trials found systolic blood pressure decreased by 4.5 mm Hg (95% CI: -6.5 to -2.4); another pooled analysis whose designs were not recorded found a favorable effect on diastolic blood pressure (MD = −2.5, 95% CI: −3.8, −1.18). A separate pooled analysis of randomized and non-randomized human studies found no significant effects on blood pressure or glycolipid markers.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Diabetes Type1
Hypertension
Menopause
Obesity
Overweight
Study result
Aerobic exercise reduced systolic blood pressure by 4.5 mm Hg (95% CI: -6.5 to -2.4)
Open Cardio
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PracticesStrength TrainingCertaintyMediumSourceMeta-analysisLarge effectconflicting findings22 other sources
A pooled analysis of randomized trials found systolic blood pressure fell by -3.91 mmHg among 1,396 people in its outcome analysis. Findings vary across analyses: another reported a reduction, while a separate analysis based on 22 people had a wide confidence interval (MD -5.00, 95% CI -34.42 to 24.42) and very low-certainty evidence.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Diabetes Type2
Hypertension
Menopause
Metabolic Syndrome
Obesity
Overweight
+1 more
Study result
lowered systolic blood pressure (-3.91 mmHg)
Open Strength Training
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceRCT17 other sources
A 2024 meta-analysis of randomized trials, covering 525 people in its systolic blood pressure analysis, found that Alternate Nostril Breathing lowered systolic blood pressure by MD -7.16 mmHg [-7.86, -6.45] compared with no intervention or placebo.
Who was studied
Healthy people and patients
Diabetes Type2
Glaucoma
Hypertension
Hypothyroidism
Shift Work Disorder
Study result
ANB was better in reducing SBP than that of the control group (nonintervention or placebo) (mean difference [MD]: -7.16, 95% confidence interval [CI]: -7.86 to -6.45, I2: 93%).
Open Alternate Nostril Breathing (Nadi Shodhana)
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PracticesBrisk WalkingCertaintyMediumSourceRCTModerate effect9 other sources
A 2024 meta-analysis pooling randomized and non-randomized human studies found lower systolic blood pressure (SMD: −0.55) in analyses involving people with conditions including Hypertension (High Blood Pressure), Diabetes Type 2, Menopause, and Peripheral Artery Disease. In a 2008 trial, systolic blood pressure decreased by −11.4 mmHg within the brisk-walking group.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Diabetes Type2
Hypertension
Menopause
Peripheral Artery Disease
Study result
Systolic blood pressure had a substantial effect size in all studies (P<0.05; SMD: −0.55)
Open Brisk Walking
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PracticesQigongCertaintyMediumSourceRCTModerate effect12 other sources
A 2017 meta-analysis of randomized trials found systolic blood pressure was 15.55 mm Hg lower with Tai Chi/Qigong than with no intervention among 468 people in its analysis. A 2021 meta-analysis also found systolic blood pressure was 8.90 mm Hg lower with Qigong than with nonexercise control among 487 people.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Chronic Fatigue Syndrome
Depression
Diabetes
Fibromyalgia
Hypercholesterolemia
+6 more
Study result
significant benefits of Tai Chi/qigong over no intervention with mean group difference in systolic blood pressure of −15.55 mm Hg (95% CI −21.16; −9.95; I²=82%)
Open Qigong
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PracticesHot BathCertaintyMediumSourceRCT26 other sources
A pooled analysis of randomized and non-randomized human studies found that one hot-water immersion lowered diastolic blood pressure by 5 mmHg [−9, −1]. The studied populations included people with hypertension, diabetes type 2, heart failure and other conditions.
Who was studied
Healthy people and patients
Chronic Fatigue Syndrome
Diabetes Type2
Elderly
Heart Failure
Hypertension
Obesity
+1 more
Study result
Single immersion in hot water decreased DBP in 5 [−9, −1] mmHg (PI = −12, 2 mmHg, p = 0.01)
Open Hot Bath
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PracticesMeditationCertaintyMediumSourceRCT7 other sources
A pooled analysis of randomized trials found systolic blood pressure was lower by -6.320 mm Hg among 2
Who was studied
Healthy people and patients
Hypertension
Study result
Overall, mindfulness-based interventions had a large effect on the reduction in systolic blood pressure by -6.320 mm Hg
Open Meditation
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PracticesMindfulness MeditationCertaintyMediumSourceRCTModerate effect7 other sources
A pooled analysis of randomized trials found a reduction in systolic blood pressure among 429 participants compared with a waitlist, but found no effect on diastolic blood pressure. Another pooled analysis whose designs were not recorded also reported reduced systolic blood pressure in people with hypertension.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Hypertension
Study result
Very low quality of evidence was found for positive effects of MBSR on SBP (MD = -11.26 mmHg, 95%CI = -20.24 to -2.29, p = 0.01) but no evidence for effects on DBP levels ... compared to waitlist control.
Open Mindfulness Meditation
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PracticesHatha YogaCertaintyMediumSourceRCT9 other sources
A pooled analysis of randomized trials found blood pressure was 10.39 mmHg lower, on average, among 644 people in its analysis. A separate pilot study of 35 people reported improved systolic blood pressure at 12 weeks.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Coronary Artery Disease
Diabetes Type2
Heart Disease
Hypertension
+2 more
Study result
Participants allocated in the yoga subset reported a mean decrease in blood pressure of −10.39 mmHg compared with controls, with a 95% confidence interval ranging from −16.34 to −4.44 mmHg.
Open Hatha Yoga
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PracticesDanceCertaintyMediumSourceRCT5 other sources
A pooled analysis whose study designs were not recorded found lower systolic blood pressure with dance therapy among 983 people (MD = −7.45, 95% CI (−8.50, −6.39), p < 0.0001). Another analysis reported a blood-pressure-lowering effect with plaza dancing (SMD of −0.42, 95%CI [−0.76,−0.09], p = 0.01).
Who was studied
Healthy people and patients
Hypertension
Study result
plaza dancing has significant blood pressure-lowering effects with clear cardiovascular protective effects, SMD of −0.42, 95%CI [−0.76,−0.09], p = 0.01
Open Dance
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PracticesSwimmingCertaintyMediumSourceRCT4 other sources
A pooled analysis whose designs were not recorded found nighttime blood pressure reductions after aquatic exercise compared with land exercise (−3.7 mmHg (−4.7 to −2.8 mmHg)) and rest (−1.7 mmHg (−1.9 to −0.8 mmHg)). A review of randomized trials involving 402 people also reported blood pressure reductions, though their timing and magnitude varied.
Who was studied
People with a condition
Hypertension
Study result
The AE had favorable PEH during the night in comparison with LE [−3.7 mmHg (−4.7 to −2.8 mmHg), I² = 23%, p = 0.000] and rest [−1.7 mmHg (−1.9 to −0.8 mmHg), I² = 0%, p = 0.000] control conditions.
Open Swimming
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PracticesHeating Pads / Warm CompressesCertaintyMediumSourceRCT5 other sources
A 2021 pooled analysis combining randomized and non-randomized human studies found an average systolic blood pressure decrease of 3.94 mmHg. In a separate 2021 trial, heat acutely decreased systolic blood pressure by −19±4 mm Hg, compared with 3±4 with sham.
Who was studied
Healthy people and patients
Hypertension
Peripheral Artery Disease
Study result
systolic blood pressure (n = 10; MD: -3.94 mmHg, 95% CI: -7.22, -0.67; P = 0.02)
Open Heating Pads / Warm Compresses
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PracticesAcupunctureCertaintyMediumSourceRCT3 other sources
Pooled randomized trials in people with hypertension found lower systolic blood pressure (SBP), with estimates of -6.73 mmHg among 812 people in one outcome analysis and -6.63 mmHg for office SBP among 121 people in another. Heterogeneity was 73.3% in the first analysis and 0.0% in the second.
Who was studied
People with a condition
Hypertension
Study result
Acupuncture was associated with lower SBP [mean differences (MD) = -6.73 mmHg, 95% confidence interval (CI): -8.84 to -4.62]; heterogeneity I2 = 73.3%
Open Acupuncture
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PracticesYogaCertaintyMediumSourceRCTModerate effectconflicting findings26 other sources
A 2025 pooled analysis whose designs were not recorded found lower systolic blood pressure (MD=-7.95 mmHg, 95% CI=-10.24 to -5.66) among 2,007 people in its analysis. Results disagree: a 2026 pooled analysis of randomized trials found that the reduction was not statistically significant under its random-effects model among 606 people in its systolic blood pressure analysis.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Anxiety Disorder
Anxiety Generalized
Arthritis
Asthma
Atrial Fibrillation
+26 more
Study result
Very low quality of evidence was found for positive effects of yoga on systolic blood pressure (SBP, 26 RCTs, n=2007; MD=-7.95 mmHg, 95% CI=-10.24 to -5.66, p<0.01)
Open Yoga
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PracticesPilatesCertaintyMediumSourceRCTconflicting findings11 other sources
A pooled analysis of randomized and non-randomized human studies reported lower blood pressure, with a reduction of -4.76 mmHg. Findings differ on how well Pilates controls blood pressure compared with other interventions.
Who was studied
Healthy people and patients
Hypertension
Menopause
Metabolic Syndrome
Obesity
Overweight
Study result
participants who performed Pilates program obtained significantly reduces on systolic blood pressure and diastolic blood pressure, of -4.76 mmHg (95% CI: -6.55 to -2.97, p < 0.001)
Open Pilates
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PracticesCyclingCertaintyMediumSourceClinical7 other sources
Two randomized trials in healthy participants reported lower diastolic pressure after cycling: one found a change of −3 ± 8% (P = 0.021), and another reported −1.2 ± 7.5% in the cycling group versus an 11.9 ± 16.5% increase in the control group (p = 0.02, ηp2 = 0.223). A separate trial found no statistically significant differences between groups in cardiometabolic health outcome measures.
Who was studied
Healthy people
Study result
diastolic pressure (−3 ± 8%, P = 0.021)
Open Cycling
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PracticesBinaural BeatsCertaintyMediumSourceClinical5 other sources
In a randomized trial of 90 people, mean systolic blood pressure at incision was lowest in the Binaural Beats group (P = 0.041). In another trial of 72 people, hypotension occurred in 2 [6%] in the B group versus 10 [28%] in the control group (p = 0.024).
Who was studied
Healthy people and patients
Study result
Isolated between-group differences in physiological parameters were observed: mean SBP at incision was lowest in the BB group (P = 0.041).
Open Binaural Beats
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PracticesSwedish (Classic) MassageCertaintyMediumSourceClinical6 other sources
Two randomized trials, each involving 50 people with Hypertension (High Blood Pressure), found lower mean systolic and diastolic blood pressure in the massage groups than in control groups.
Who was studied
Healthy people and patients
Hypertension
Study result
mean systolic and diastolic blood pressure in the massage group was significantly lower in comparison with the control group (p < 0.001)
Open Swedish (Classic) Massage
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PracticesYoga NidraCertaintyMediumSourceClinical3 other sources
A pooled analysis of randomized and non-randomized human studies found that systolic blood pressure fell by 12.03 mm Hg among 482 people in its blood-pressure analysis. A randomized trial in people with hypertension also found a reduction of 7.6 mmHg after 60 days.
Who was studied
People with a condition
Hypertension
Study result
YN significantly reduced SBP (WMD = 12.03 mm Hg, 95% CI [7.12, 16.93], Z = 4.80, p < 0.00001)
Open Yoga Nidra
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Low probability(25)

PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceMeta-analysisSmall effectconflicting findings48 other sources
Pooled analyses of randomized trials found small reductions in systolic blood pressure, including a reduction of 3 mmHg in an analysis of 573 people. Findings disagree, as another pooled analysis reported no significant blood-pressure effect.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Asthma
Atrial Fibrillation
Cancer
Copd
Coronary Artery Disease
+18 more
Study result
A small reduction in SBP was observed with HIIT interventions (MD −3.00; 95% CI −4.61 to −1.39; p < 0.0001; SMD −0.28; 95% CI −0.42 to −0.13; p = 0.0003).
Open High-Intensity Interval Training (HIIT)
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PracticesTranscendental MeditationCertaintyLowSourceRCT5 other sources
In an RCT involving 304 participants with high-normal blood pressure, systolic blood pressure was lower after Transcendental Meditation by −3.33 mm Hg (p = 0.045). A quasi-experimental study found reductions in both groups, with no statistically significant difference between groups.
Who was studied
People with a condition
Coronary Artery Disease
Diabetes
Heart Disease
Hypertension
Study result
TM participants in the high-normal BP group showed significantly lower posttest SBP (-3.33 mm Hg, p = 0.045).
Open Transcendental Meditation
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PracticesGardening TherapyCertaintyLowSourceRCTSmall effect2 other sources
A 2022 meta-analysis pooling randomized and non-randomized human studies suggested Gardening Therapy might help maintain stable blood pressure compared with doing nothing, especially systolic pressure; reported values were 136.54±3.38/71.86±3.71 vs. 152.40±3.64/65.90±3.33 (mmHg). A 2023 meta-analysis also reported an effect on systolic blood pressure in an analysis of 184 people (SMD -0.411 [-0.704, -0.118]).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Alzheimers Disease
Cancer
Dementia
Depression
Frailty
Mild Cognitive Impairment
+1 more
Study result
compared to doing nothing, HT might maintain the stable blood pressure, especially in systolic pressure (136.54±3.38/71.86±3.71 vs. 152.40±3.64/65.90±3.33) (mmHg)
Open Gardening Therapy
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PracticesSocial DancingCertaintyLowSourceRCT2 other sources
In people with hypertension, a systematic review of randomized trials found that dance therapy reduced systolic blood pressure (MD = −7.45, 95% CI (−8.50, −6.39), p < 0.0001).
Who was studied
People with a condition
Hypertension
Study result
compared with the control group, Dance Therapy effectively reduced systolic blood pressure (SBP) [MD = −7.45, 95% CI (−8.50, −6.39), p < 0.0001]
Open Social Dancing
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PracticesMassageCertaintyLowSourceRCT1 other source
Pooled analyses whose designs were not recorded found systolic blood pressure was lower with manual therapy than in the control group (MD = −3.91 (95% CI −4.63 to −3.18)).
Who was studied
Healthy people and patients
Study result
Participants receiving manual therapy had significantly lower systolic blood pressure than those in the control group [MD = −3.91 (95% CI −4.63 to −3.18) P < 0.00001, I² = 32%]
Open Massage
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PracticesJump Rope TrainingCertaintyLowSourceRCTconflicting findings4 other sources
In an RCT of 120 participants with obesity, systolic blood pressure decreased by MD -2.78 mmHg [-4.63, -0.94] in one intervention group. Findings differ: a pooled analysis of randomized and non-randomized human studies found no significant jump-rope-training effects on systolic-diastolic blood pressure.
Who was studied
Healthy people and patients
Obesity
Study result
SBP (JRE-1 = −2 ± 2 mmHg, P < 0.05, JRE-2 = −2 ± 3 mmHg, P < 0.05) decreased in both intervention groups; JRE-1 vs CON MD: −2.78 (95% CI −4.63 to −0.94, P=0.001), JRE-2 vs CON MD: −2.32 (95% CI −4.16 to −0.49, P=0.008)
Open Jump Rope Training
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PracticesPursed-Lip BreathingCertaintyLowSourceRCT1 other source
An RCT in 110 people with hypertension reported a mean systolic blood-pressure difference of 9.80 mm Hg (95% CI; 4.10 to 15.50).
Who was studied
People with a condition
Hypertension
Study result
The mean differences of SBP (9.80 mm Hg, 95% CI; 4.10 to 15.50) were significantly different (all p < .001)
Open Pursed-Lip Breathing
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PracticesFinnish SaunaCertaintyLowSourceClinicalModerate effect23 other sources
In a 2019 randomized trial of 21 people, systolic blood pressure fell from 123 ± 15 to 105 ± 11 mmHg (P < 0.01) during the 1 × 10 condition. A 2017 cohort study associated more frequent sauna sessions with lower incident hypertension, but a 2023 randomized trial of 41 people found no difference between interventions in cf-PWV or systolic or diastolic blood pressure.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Back Pain
Coronary Artery Disease
Diabetes Type2
Hypertension
Obesity
Peripheral Artery Disease
Study result
Sauna bathing increased mean skin temperature, oral temperature, and heart rate, whereas it decreased systolic, diastolic, and mean blood pressures (Table 2); systolic blood pressure fell from 123 ± 15 to 105 ± 11 mmHg (P < 0.01) during the 1 × 10 condition
Open Finnish Sauna
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PracticesCupping TherapyCertaintyLowSourceClinical5 other sources
In a randomized trial of 40 people, systolic blood pressure was lower in the Cupping Therapy group than in the control group (MD -14.1 mmHg). Another trial of 60 people reported a decrease from 117.7 ± 2.9 mmHg to 111.8 ± 2.3 mmHg in the cupping group.
Who was studied
Healthy people and patients
Coronary Artery Disease
Hypertension
Metabolic Syndrome
Neck Pain
Study result
The nutrition modification and cupping groups had a significantly decreased SBP compared to the control group (p < 0.05 and p < 0.001, respectively).
Open Cupping Therapy
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PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinicalSmall effectconflicting findings37 other sources
Pooled randomized and non-randomized human studies found average systolic blood pressure lower by 3.15 mmHg in forest settings than non-forest settings, and another pooled analysis found a reduction of 3.44 mmHg. Findings are not uniform: another review reported fewer benefits in physiological outcomes.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction Alcohol
Alzheimers Disease
Anxiety Disorder
Anxiety Generalized
Back Pain
Cancer
+17 more
Study result
SBP of the forest environment was significantly lower than that of the non-forest environment (MD −3.15 mmHg; 95% CI −4.12 to −2.18; P < 0.001; I^2 = 1%; 732 participants; 20 trials)
Open Forest Bathing (Shinrin-yoku)
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PracticesLatin Dance FitnessCertaintyLowSourceClinical4 other sources
In a 2019 trial of 98 participants, systolic blood pressure decreased in the ZF group by 6.454 mmHg; the ZF + BW group also had a decrease.
Who was studied
Healthy people and patients
Hypertension
Menopause
Obesity
Study result
a decrease in SBP (ZF= 6.454 ± 1.70, p < 0.0001; ZF + BW = 4.12 ± 1.95, p = 0.039)
Open Latin Dance Fitness
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PracticesLaughter Yoga / TherapyCertaintyLowSourceClinical3 other sources
A 2024 review pooling randomized and non-randomized human studies reported improved blood pressure. A 2026 quasi-experimental study in 64 people with chronic kidney disease observed reductions in systolic blood pressure (P = 0.003).
Who was studied
Healthy people and patients
Chronic Kidney Disease
Study result
Laughter Yoga showed patients having improvement in several outcomes such as ... blood pressure
Open Laughter Yoga / Therapy
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PracticesHot YogaCertaintyLowSourceClinical3 other sources
In an RCT with 63 participants, higher attendance was associated with reduced diastolic blood pressure. A separate RCT with 14 participants found that blood-pressure responses were unaltered by the intervention.
Who was studied
Healthy people and patients
Study result
higher attendance in the experimental group was associated with significant reductions in diastolic blood pressure (p = 0.039; partial η2 = 0.154)
Open Hot Yoga
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PracticesFoam RollingCertaintyLowSourceClinical3 other sources
Trials in healthy participants reported reductions in diastolic blood pressure after self-myofascial release and a reduction in systolic blood pressure at Post-60 after Foam Rolling. These were short-term findings from small trials, rather than evidence about ongoing blood-pressure control.
Who was studied
Healthy people
Study result
There was a more substantial reduction in pDBP observed for the SMR condition from t0 to t1 (F(2,38)=38.368, p<0.001, η²p=0.669), as well as from t0 to t2 (F(2,38)=41.530, p<0.001, η²p=0.686) resulting in a lower pDBP at t1 and (p<0.001) t2 (p<0.001).
Open Foam Rolling
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PracticesTENS / EMS TherapyCertaintyLowSourceClinicalconflicting findings4 other sources
A review of 166 people with essential hypertension reported post-intervention systolic blood pressure reductions ranging from 4.7 to 8.5 mmHg with low-frequency TENS. Findings conflict: a pooled analysis whose design was not recorded found no significant difference between TENS and control (MD with a 95% CI: 0.98 [−1.20, 3.16], p-value = 0.38).
Who was studied
People with a condition
Diabetes Type2
Hypertension
Kidney Stones
Migraine
Obesity
Study result
Lo-TENS demonstrated a tendency to positively affect blood pressure in individuals with EH... reductions observed post-intervention ranged from 4.7 to 8.5 mmHg for SBP
Open TENS / EMS Therapy
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PracticesIce Bath / Cold PlungeCertaintyLowSourceClinical2 other sources
In one trial of 12 people, mean arterial pressure was reduced with cold-water immersion (MD -12 mmHg [-17, -8]), but the study described its findings as inconclusive because of methodological limitations. A trial of 28 people found no significant treatment effect or time-by-treatment interaction for mean arterial pressure.
Who was studied
Healthy people
Study result
MAP (p = 0.028, 95% CI −17 to −8 mmHg) ... were reduced in CWI, whereas CON showed no change (p > 0.05). ... due to the methodological limitations in this exploratory study, the effects of repeated CWI on resting MAP and HR remain inconclusive.
Open Ice Bath / Cold Plunge
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceClinical1 other source
A pooled review of studies involving 169 people with Hypertension (High Blood Pressure) reported a systolic blood pressure reduction of MD -15.87 mmHg [-27.11, -4.64]. The studies had considerable heterogeneity (I^2 = 92%).
Who was studied
People with a condition
Hypertension
Study result
PBM treatments had a reduction in SBP with a mean difference of −15.87 mmHg (confidence interval = −27.11 to −4.64 mmHg; p = 0.006; Figure 2), with very low-certainty evidence and considerable heterogeneity (I^2 = 92%).
Open Red Light Therapy (Photobiomodulation)
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PracticesCalisthenicsCertaintyLowSourceClinicalconflicting findings4 other sources
A 2022 randomized trial of 30 participants found resting systolic blood pressure fell by MD -6 (-12 to -1) mmHg with L-HIIT and MD -6 (-11 to 0) mmHg with H-HIIT, compared with control. Findings differed by measure: a 2024 randomized trial found no significant group-by-time interaction for mean arterial blood pressure.
Who was studied
Healthy people and patients
Frailty
Obesity
Study result
There was a significant reduction in resting systolic BP in L-HIIT (MD -6 (-12 to -1) mmHg; p = 0.02) and H-HIIT (MD -6 (-11 to 0) mmHg; p = 0.05) when compared to CON
Open Calisthenics
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PracticesInfrared SaunaCertaintyLowSourceClinicalconflicting findings5 other sources
A randomized trial of 12 participants found diastolic blood pressure fell from 78±6 to 63±11 mmHg immediately after heat exposure, then measured 72±11 mmHg at t=120; a quasi-experimental study in 14 people with Diabetes Type 2 reported a 2% reduction in average systolic blood pressure following 8 weeks of PHT. Findings conflict with a pooled analysis of randomized and non-randomized human studies, which found no significant effect on systolic or diastolic blood pressure.
Who was studied
Healthy people and patients
Diabetes Type2
Heart Failure
Study result
During HOT, DBP decreased from 78±6 to 63±11 mmHg between baseline and t=0 (P<0.001) and did not return to baseline at t=120 (72±11 mmHg; P=0.011), while no changes over time occurred during CON. DBP was lower in HOT compared to CON at t=0 min (63±11 vs. 77±12 mmHg; P=0.005) and t=120 min (72±11 vs.
Open Infrared Sauna
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PracticesThai MassageCertaintyLowSourceClinical1 other source
In a randomized trial of 48 people with Major Depressive Disorder, systolic blood pressure was lower in the treatment group than the control group (Mean difference = 7.10; 95% CI: 1.75 to 12.45; P = 0.01).
Who was studied
People with a condition
Major Depressive Disorder
Study result
SBP in treatment group was lower than control group (Mean difference = 7.10; 95% CI: 1.75 to 12.45; P = 0.01).
Open Thai Massage
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PracticesBox BreathingCertaintyLowSourceAnecdotal2 other sources
Expert knowledge suggests slow breathing (<10 breaths/min) may modestly reduce systolic and diastolic blood pressure, possibly by increasing baroreflex sensitivity and reducing sympathetic outflow. These reductions have also been mentioned in community reports.
Study result
Slow breathing techniques (<10 breaths/min) may produce modest reductions in both systolic and diastolic blood pressure, through increased baroreflex sensitivity and reduced sympathetic outflow.
Open Box Breathing
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PracticesGrounding / EarthingCertaintyLowSourceAnecdotal2 other sources
The proposed rationale is that grounding may support blood pressure regulation through reduced sympathetic drive and improved endothelial function.
Study result
May support healthy blood pressure regulation via reduced sympathetic drive and improved endothelial function.
Open Grounding / Earthing
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PracticesAnusara YogaCertaintyLowSourceTheoretical1 other source
Yoga is proposed to modestly lower systolic and diastolic blood pressure, potentially through parasympathetic activation and stress reduction; this is an expert-knowledge rationale, not a human-study finding.
Study result
Yoga practice modestly lowers both systolic and diastolic blood pressure, likely through parasympathetic activation and stress reduction.
Open Anusara Yoga
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PracticesFocused Attention MeditationCertaintyLowSourceTheoretical1 other source
The proposed explanation is that meditation may lower blood pressure through reduced sympathetic tone and stress reduction; focused attention meditation is described as having modest effects.
Study result
Meditation practices can lower blood pressure through reduced sympathetic tone and stress reduction, with focused attention meditation showing modest effects.
Open Focused Attention Meditation
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PracticesVinyasa YogaCertaintyLowSourceTheoretical1 other source
Yoga combining postures and breathing is described as modestly lowering systolic and diastolic blood pressure, most clearly in people with elevated blood pressure.
Study result
Yoga with postures and breathing modestly lowers systolic and diastolic blood pressure, most clearly in people with elevated blood pressure.
Open Vinyasa Yoga
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Very low probability(3)

PracticesWim Hof Method BreathingCertaintyVery lowSourceClinical2 other sources
A randomized trial of 42 participants found no significant time × group interactions in systolic BP (p = 0.839), so the studies did not support a blood-pressure benefit.
Who was studied
Healthy people and patients
Open Wim Hof Method Breathing
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PracticesLoving-Kindness Meditation (Metta)CertaintyVery lowSourceClinical1 other source
A quasi-experimental study of 29 people with heart disease found no significant differences in blood pressure parameters within or between the groups.
Who was studied
People with a condition
Heart Disease
Open Loving-Kindness Meditation (Metta)
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PracticesIndoor RowingCertaintyVery lowSourceTheoretical4 other sources
A 2023 randomized trial of 17 participants found no group-by-time interaction or overall time effect for systolic or diastolic blood pressure. The studies did not support a blood-pressure benefit from this practice.
Who was studied
Healthy people and patients
Open Indoor Rowing
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 39

Practice	How sure	Effect size	Own trials	What worked in trials
Tai Chi	CertaintyHighSourceMeta-analysis	Large effect	16 trials or pooled analyses	45–60 min · 3–4×/week · 12–24 weeks
Tabata Training	CertaintyHighSourceRCT	Large effect	3 trials or pooled analyses	14–19 min · 1–2×/week · 8–10 weeks
Strength Training	CertaintyMediumSourceMeta-analysis	Large effect	15 trials or pooled analyses	45–60 min · 2–3×/week · 6–12 weeks
Cardio	CertaintyMediumSourceMeta-analysis	Large effect	11 trials or pooled analyses	33–41 min · 1.1–3×/week · 6–8 weeks
Yoga	CertaintyMediumSourceRCT	Moderate effect	21 trials or pooled analyses	30–53 min · 1–4.5×/week · 1.4–13 weeks
Breathwork	CertaintyMediumSourceMeta-analysis	Moderate effect	11 trials or pooled analyses	7×/week · 8–12 weeks
Qigong	CertaintyMediumSourceRCT	Moderate effect	10 trials or pooled analyses	30–53 min · 2–3.2×/week · 12–17 weeks
Mindfulness Meditation	CertaintyMediumSourceRCT	Moderate effect	7 trials or pooled analyses	30–90 min · 1×/week · 8 weeks
Brisk Walking	CertaintyMediumSourceRCT	Moderate effect	6 trials or pooled analyses	55–60 min · 3×/week · 8–12 weeks
Fasting	CertaintyMediumSourceMeta-analysis	Small effect	20 trials or pooled analyses	3.5–7×/week · 0.7–20 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

How interventions help

Interventions linked with blood-pressure support differ substantially in timing and use. Some approaches are designed to produce a short-term response: Beetroot Extract was studied as an acute single dose of 150 mL (10.5 mmol nitrate), while other options were evaluated over weeks or months. GABA showed a significant decrease at week 6 and week 8, with the decrease still present 1 week after intervention, suggesting that at least one finding extended beyond the treatment period.

For supplements used over time, the studied schedules ranged from 2-11 g/day of Citrulline for 2-6 weeks and 3.7 to 15 g/day of Psyllium Husk for 4 weeks to 6 months, to 0.5-6 g/day of Taurine for 5 days to 12 months. Garlic was studied at 600-2400 mg/day for 8-24 weeks, while Dietary Fiber (Prebiotics) was studied at 3–30 g/day for 4–13 weeks (median). These ranges describe how interventions were studied, not a universal regimen.

The reported outcome is usually systolic blood pressure, although Quercetin was associated with reductions in both systolic and diastolic blood pressure. Tai Chi and Yoga represent movement-based approaches, whereas the other interventions are primarily supplements or dietary components. The populations also varied: studies included mixed health-status groups, people with a clinical condition, and groups whose health status was not specified. Results were not fully consistent across all interventions, so findings may not apply equally to every person or setting.

Choosing guidance

Choosing among these options depends first on the kind of approach you want to evaluate. Tai Chi and Yoga are movement-based choices, while Psyllium Husk, Garlic, Citrulline, Quercetin, and other listed options involve a supplement or dietary intervention. A routine-based option may suit someone looking for an activity that can be incorporated into regular practice; a supplement may suit someone comparing a defined intake over a study period. The evidence does not establish that one format is universally preferable.

Time course also differs. Some options were studied after a single exposure or over a short period, whereas others were evaluated only after repeated use over several weeks or longer. This matters when judging an option for an immediate change versus a longer-term trial. The listed study doses and durations should be read as the conditions investigated, not as a general recommendation.

Human applicability is uneven. Many options have been studied in people, but some findings come from mixed health groups, people with clinical conditions, or small studies. Other entries rely on animal studies, reference material, or evidence without human confirmation, so they are less directly applicable to a person seeking blood-pressure support.

Results are not fully consistent across the options. Conflicting findings appear for several otherwise promising entries, including Garlic, Citrulline, Taurine, and Magnesium. Ginkgo Biloba is especially difficult to interpret because it appears in both supportive and opposing findings. When studies disagree, the direction, timing, and size of an observed change should be treated as uncertain rather than assumed to be stable.