Hypertension and the Heart: Yoga for heart health

Let’s talk about hypertension—one of the most overlooked threats to heart health. It’s often called the silent killer because it creeps up unnoticed, slowly wearing down your heart and body. But did you know it can also affect the pericardium—the protective lining around your heart?

Over time, high blood pressure increases stress and inflammation, making the heart work harder than it should. Sometimes, this even manifests as chest pain, yet it might not appear on imaging scans or bloodwork.

I Know This Firsthand

This isn’t just something I’ve read in medical journals—I’ve experienced it myself. The pain was intense enough that I went to the Emergency Room on multiple occasions. If you’re experiencing this level of pain, I strongly encourage you to get checked out. Doctors are better resources than blogs, after all.

But what happens when the doctors don’t find anything wrong, yet your symptoms persist? That’s where this practice comes in. It has made a real difference for me, and it might for you too.

You Don’t Have to Let the Pressure Keep Building

Medication can be part of the solution, but it’s not the only answer. Managing hypertension is about finding balance—and that’s where yoga can help.

Get Your Mojo Back: How Yoga Can Help

If you’re feeling stressed, tense, or just drained, it's time to reclaim your energy. Yoga isn’t just about stretching—it’s a powerful tool that can help lower stress, regulate your nervous system, and support heart health.

One of the simplest yet most effective ways to do this? Diaphragmatic breathing.

Why Diaphragmatic Breathing Works for Hypertension

Engaging your diaphragm when you breathe activates the parasympathetic nervous system—your body’s built-in relaxation response. This lowers your heart rate, reduces stress hormones, and helps regulate blood pressure.

Here’s why it works:

✅ Reduces Stress – Deep breathing calms your nervous system, lowering cortisol and tension in the body.

✅ Improves Oxygen Flow – More oxygen means more energy, better circulation, and mental clarity.

✅ Lowers Blood Pressure – Slow, controlled breathing reduces strain on the heart over time.

✅ Supports Mental Clarity – A clear mind makes it easier to handle stress, stay sharp, and focus.

✅ Relieves Muscle Tension – Stress gets stored in the body, especially in the chest and shoulders. Deep breathing helps release that tension.

A Yoga Practice for Hypertension

A powerful technique for reducing stress on the pericardium is a muscular hold known as Uddiyana Bandha, or Upward Lock in English. This practice manipulates the diaphragm to change pressure in the chest cavity, helping improve circulation and relieve tension around the heart.

We pair this with Bahir Kumbhaka (breath retention after exhalation), which enhances the effect by stretching the diaphragm and creating a vacuum effect in the chest—helping to reset your nervous system and lower blood pressure.

How to Practice Uddiyana Bandha & Bahir Kumbhaka

1️⃣ Stand with feet slightly apart. Exhale completely, emptying your lungs.

2️⃣ Perform a "mock inhalation." Expand your rib cage as if inhaling—but don’t take in air.

3️⃣ Engage the abdominal muscles. Your belly will naturally pull inward and upward, creating a hollowing effect. Hold for 5-15 seconds.

4️⃣ Release. Inhale normally and relax. Repeat for 3-10 rounds.

This Might Feel Weird—And That’s Okay

Holding your breath like this might feel uncomfortable or even scary at first. That’s normal. Remember: You’re in control. You can stop at any time and take a breath.

This practice takes time to build up, so be patient with yourself. The goal isn’t to force it—it’s to gently train your body to handle stress differently.

Take Action: Start Small, Feel the Change

You don’t need to spend hours doing yoga to see results. Start by practicing this for just a few cycles a day. I find it easiest to do in the shower, but you can fit it in whenever it works for you.

Stick with it for a week and see how your body responds.

Taking action when you feel chest pain is important—always see your doctor first. But alongside medical support, practices like this can be powerful tools for long-term health.

This Is a Stress Response, Not a Magic Fix

Hypertension and stress-related chest pain aren’t solved with one technique alone. Stress reduction requires a multi-front approach.

If you need support, reach out. I’d love to work with you and create a plan customized to what your body is telling you.

Book a one-on-one appointment with me today.

Stay strong, stay focused—and let yoga do the rest.

Danny Ferguson, C-IAYTTransforming stress, pain, and trauma into lasting relief and mental clarity.