Transcendental Meditation (TM)

Transcendental Meditation (TM) is the only technique the American Heart Association acknowledges with sufficient evidence to recommend for blood pressure reduction, based on a meta-analysis showing an average 4.5 mmHg decrease in systolic pressure. This practice uses a personally assigned mantra repeated silently for 20 minutes twice daily, and its effect on cardiovascular health is 30% more pronounced than the average non-meditation control. While less studied overall than #1 MBSR, TM's unique physiological impact makes it a powerhouse for heart health.