30-minute of meditation, yoga can help your heart: Study

A 30-minute meditative and yogic practice has a positive effect on heart rate variability and blood pressure, recent research conducted by the National Resource Centre for Value Education in Engineering (NRCVEE) at IIT Delhi, and a private hospital group's department of non-invasive cardiology revealed. According to the data collated, it has been found that practices of meditation significantly affected the heart rate, blood pressure and heart rate variability, which is an indicator of cardiovascular as well as overall health.

The authors concluded that a 30-minute session of meditation produces significant modulation of the autonomic nervous system towards parasympathetic dominance, so as to favourably moderate basic vital parameters. The results also indicate that these practices helped improve the feeling of overall happiness and well-being following meditation sessions, without being demanding.

The findings of the study were authored by Narendra Kumar Arya, Kamlesh Singh and Anushree Malik, from the NRCVEE, and Rahul Mehrotra, Head, Department of Non-Invasive Cardiology, Max Super Specialty Hospital, Saket, New Delhi.

The study was conducted had a sample size of 30 volunteers (21 males and 9 females) who have been practising these methods regularly. The volunteers were in the age range of 19-70 years and were subjected to a standard set of procedures while data were recorded on a computer. The entire procedure was performed in three stages of 30 minutes each: Baseline stage, Cleaning stage, and Meditation stage.

The first stage was the Baseline stage where each participant was seated quietly with eyes open. In stage II, participants performed 'Heartfulness' Cleaning, and in stage III the participants performed meditation aided by yogic transmission under the guidance of a trainer.

Heart rate and BP were recorded before and at the end of each stage. A Holter monitor, attached with the help of electrodes to the subjects' chests, continuously recorded the ECG and heart rate variability during the stages. Finally, the trained non-invasive cardiology technician removed the electrodes and the participants filled a feedback questionnaire.

Certain psychological parameters were also included in the study to assess overall well-being. Cantril's Ladder scale, the Scale of Positive and Negative Experience (SPANE) and the Flourishing Scale were used to assess the overall happiness and well-being of participants. A feedback questionnaire was used to assess peace, happiness, enjoyment and effort felt by the participants during the Cleaning and Meditation processes, to support the results as assessed by HRV. The feedback questionnaire consisted of five questions relating to the experience during stage II and III (Cleaning and Meditation). 

The questions asked were how enjoyable and how demanding the experience was, and how peaceful and how happy they felt after stages II and III respectively. Participants were asked to rate on a scale of 0 to 10 (where 0 denoted 'not at all' and 10 denoted 'very much') for the first four questions, while the fifth question required a descriptive answer.

THE FINDING

The authors concluded that a 30-minute session of meditation produces significant modulation of the autonomic nervous system towards parasympathetic dominance, so as to favourably moderate basic vital parameters.