Hypertension – Part One
In western medicine hypertension is defined as elevated arterial blood pressure and treated as such. In TCM there is no one definite diagnosis, high blood pressure being the result of the body’s imbalance, which can have many causes. In general, it is included in the syndromes of headache and dizziness due to internal injury. This in turn is caused by: excess liver yang; deficiency of qi and blood; kidney deficiency; or excess damp and phlegm. Whatever the cause however, treatment in both East and West includes some form of exercise.
Sufferers of hypertension know only too well that too much vigorous and strenuous exercise can result in a sharp rise in their blood pressure and heart rate, even triggering acute chest pain and angina. On the other hand, exercise that is gentle and relaxing will calm and lower high blood pressure. Many forms of Chinese exercise have been shown to be very beneficial in treating hypertension. I shall explore some of them this week and next week.
As in any exercise program, consistency is the key. It is not a quick fix and practice should be continued in order to gain long term benefits. It usually will take about three months before noticing significant therapeutic results. These may include a long term reduction in blood pressure; relief of symptoms, such as dizziness, palpitations and headaches; and an overall improvement in emotional and psychological state. All the exercises shown should be performed in a relaxed manner and at a comfortable pace where necessary. Let’s begin with Qigong.
As in any exercise program, consistency is the key. It is not a quick fix and practice should be continued in order to gain long term benefits. It usually will take about three months before noticing significant therapeutic results. These may include a long term reduction in blood pressure; relief of symptoms, such as dizziness, palpitations and headaches; and an overall improvement in emotional and psychological state. All the exercises shown should be performed in a relaxed manner and at a comfortable pace where necessary. Let’s begin with Qigong.
Qigong for hypertension
The goal in Qigong is to lower blood pressure, decrease mental stress and reinforce the benefits of any hypertensive drugs being used.
Qigong for relaxation:
Sit (feet apart and touching the floor) or lie (on your back) – comfortably and breathe naturally in and out through the nose. Tip of the tongue is placed against the roof of the mouth. Mentally repeat the word “quiet” on each inhale and the word ”relaxed” on each exhale. When you think the word relax, the body responds by relaxing some part of it. Start with the head and work your way down to the feet. Pay particular attention to the heart and blood vessels. If any area still feels tense, place your awareness on it and imagine it letting go of all tension and stress. Practice one or two 30 minutes sessions daily.
Standing Qigong:
Stand with feet apart, toes facing forward, knees bent slightly. Raise the arms no higher than shoulder level in front of you and imagine you are hugging a tree. Elbows are down and relaxed, hands are held as if holding a ball. Imagine you are standing under a gentle shower of rain, falling softly on the body from head to feet. Feel cool, refreshed, mentally and physically relaxed. Stand for 3 – 5 minutes, increasing the length of time to 15 – 20 minutes. If standing this long is not possible, then sit for the remainder of the time. Practice one or two sessions daily.
Note: Standing qigong has been shown to have more long term benefits than sitting qigong. In both types it is important to focus on sending blood and qi downwards in the body towards the feet. Studies have shown that blood pressure will drop if attention is placed on the lower abdomen. Conversely, blood pressure will rise if attention is placed on the tip of the nose.
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