By Rebecca Airmet — Last Updated: October 11, 2024

I haven’t always been in the best of health – as a child, I hated sports and physical exertion. I was easily exhausted, especially in the heat, and prone to injury (I’m looking at you, sprained ankle in ninth-grade track!).

As a young adult, I suffered from syncope (the fancy word for fainting), horrific seasonal allergies, and an unfortunate tendency to catch whatever strep throat or flu was going around. I wanted to hike and ski with my friends, and I did, yet I struggled mightily to keep up.

Fast-forward thirty years. I’m now an avid outdoors enthusiast and a distance runner. Last year I ran my first marathon. Nearing the age of fifty, I feel better and healthier than I’ve felt ever in my life. What changed? I improved my diet and cut back on alcohol. I prioritized sleep and a healthy work-life balance. I’ve also been practicing yoga, including meditation and breathwork, on and off for the last three decades. And it turns out that yoga has some powerful and evidence-backed benefits for the cardiovascular system.

Understanding Cardiovascular Health

Cardiovascular diseases (CVDs), according to the World Health Organization (WHO), are the leading cause of death around the globe: In 2019, an estimated 17.9 million people died of CVD related causes (32% of all global deaths). The primary risk factors for CVD include hypertension, dyslipidemia, obesity, and a sedentary lifestyle. While conventional Western medicine often addresses these problems via medications, it also recommends lifestyle modifications (diet, not smoking, exercise). It turns out that practices often viewed as ‘alternative’, including yoga, have shown promising results in complementing these approaches.

The Heart of Yoga

While yoga is often associated with flexibility, stress reduction, and mental well-being, emerging research has increasingly highlighted its significant cardiovascular benefits. I want to explore some of the science behind yoga's positive impact on cardiovascular health.

Yoga and Hypertension: Lowering Blood Pressure Naturally

Hypertension, or high blood pressure, is a major risk factor for cardiovascular diseases. Chronic hypertension can lead to heart failure and stroke, among other severe complications. Several studies have proved that yoga can effectively reduce blood pressure, making it a valuable tool in managing hypertension.

A systematic review and meta-analysis published in the Journal of Hypertension in 2014 analyzed 17 randomized controlled trials involving over 1,000 participants. The study found that yoga interventions, particularly those that included breathing exercises (pranayama) and meditation, led to a significant reduction in both systolic and diastolic blood pressure. The researchers suggested that yoga’s impact on the autonomic nervous system, particularly the reduction of sympathetic nervous system activity (which is associated with the ‘fight-or-flight’ response), could be a key mechanism behind these beneficial effects. I’ve written before about the benefits of pranayama on the autonomic nervous system.

The Space Between the Beats: Improving Heart Rate Variability

Heart rate variability (HRV) is a health marker that isn’t talked about very much. Research into this area is only beginning. HRV is the variation in time between consecutive heartbeats, and it is considered a marker of autonomic nervous system function. Higher HRV is associated with better cardiovascular health, while lower HRV is linked to an increased risk of cardiac events. Yoga has been shown to improve HRV.

A study published in the International Journal of Yoga in 2013 examined the effects of a 12-week yoga program on HRV in healthy adults. The participants showed a significant increase in HRV, suggesting enhanced parasympathetic activity (the ‘rest-and-digest’ response). This improvement in HRV reflects better autonomic regulation, which is crucial for maintaining cardiovascular health and preventing arrhythmias and other heart-related issues.

From my own experience, I can tell you that consistently practicing pranayama and meditation dramatically improved my HRV. I continue to watch my overnight HRV as a marker of how well-recovered I am from training runs and other hard bouts of exercise.

Yoga’s Role in Lipid Profile Improvement

Dyslipidemia, or abnormal levels of lipids (fats, including cholesterol) in the blood, is another major risk factor for cardiovascular diseases. Yoga has been found to positively influence lipid profiles.

A study published in the Indian Heart Journal in 2016 investigated the effects of yoga on lipid profiles in patients with coronary artery disease (CAD). The study included 100 participants who were divided into two groups: one group received standard medical care, and the other group practiced yoga in addition to receiving standard care. After six months, the yoga group showed significant improvements in their lipid profiles, including reduced total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides, as well as increased high-density lipoprotein (HDL) cholesterol levels. These changes are associated with a reduced risk of atherosclerosis and other cardiovascular events.

Yoga and Weight Management

Obesity is a well-known risk factor for a variety of cardiovascular diseases, including hypertension, CAD, and heart failure. Yoga, with its combination of physical postures, breathing exercises, and mindfulness, has been shown to aid in weight management and reduce obesity-related cardiovascular risks.

A randomized controlled trial published in Preventive Medicine in 2005 examined the effects of a yoga program on weight loss in a group of overweight adults. The participants who practiced yoga for one hour, three times a week for 12 weeks, experienced a significant reduction in body mass index (BMI) compared to a control group. The study also noted improvements in waist-to-hip ratio and body fat percentage, both of which are important markers of cardiovascular health.

Stress Reduction for Heart Health

Chronic stress is a significant contributor to the development and progression of cardiovascular diseases. Yoga’s emphasis on mindfulness, relaxation, and controlled breathing techniques has been shown to reduce stress levels, which in turn can have a profound impact on cardiovascular health.

A landmark study published in Circulation in 2018 explored the effects of yoga on stress reduction and cardiovascular risk factors in a large cohort of participants. The researchers found that regular yoga practitioners had lower levels of cortisol (a stress hormone), reduced inflammatory markers, and better endothelial function compared to non-practitioners. These findings suggest that yoga can mitigate the harmful effects of chronic stress on the cardiovascular system, thereby lowering the risk of heart disease.

Yoga for Life

I’ve been practicing yoga for a long time, and I’m not about to stop. Recently, I participated in my second marathon (26.2 miles). I had some trouble with my heart about half-way through the race, and I had to drop out at mile 19. It was heart breaking (figuratively, thank goodness, and not literally). As I’ve navigated the western medical system looking for answers to my current issues, I’ve kept up with my yoga, breathwork, and meditation. The cardiovascular benefits of these practices are well-supported by a growing body of scientific evidence. Yoga offers a holistic and non-invasive approach to positively influencing blood pressure, heart rate variability, lipid profiles, weight management, and stress reduction.

Incorporating yoga into your daily life is a simple yet effective strategy for improving overall health and reducing cardiovascular risk. I feel confident that scientific research will continue to shed light on the mechanisms by which yoga helps the cardiovascular system and solidify its role in preventive and therapeutic healthcare practices. In the meantime, I’ll see you on the mat!

1. Cramer, H., et al. (2014). "Yoga for hypertension: a systematic review and meta-analysis." Journal of Hypertension, 32(12), 2130-2138.

2. Khattab, K., et al. (2013). "Effects of yoga on heart rate variability and sympathetic activity in healthy adults." International Journal of Yoga, 6(2), 104-110.

3. Satish, M., et al. (2016). "Impact of yoga on lipid profile in coronary artery disease patients." Indian Heart Journal, 68(2), 224-230.

4. Kristal, A. R., et al. (2005). "Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women." Preventive Medicine, 40(3), 254-260.

5. Lavretsky, H., et al. (2018). "Yoga, mindfulness, and meditation as adjunctive treatments for cardiovascular disease." Circulation, 138(20), 2136-2145.

Explore classes and workshops at Green Lotus

Rebecca Airmet is a writer, editor, bookkeeper, breathwork facilitator, coach, and staff member at Green Lotus Yoga and Healing Center. She is also co-editor of the monthly newsletter. You can find her on the front desk in Lakeville and assisting with workshops. She has maintained a personal meditation and yoga practice for nearly thirty years and is looking forward to completing her 200-hour yoga teacher training in the near future.

Learn more about yoga and health