Meditation may have small benefits for things like sleep, stress and possibly blood pressure. But many claims about what it does to the body and brain go further than the evidence (NCCIH: meditation and mindfulness). It's low risk and worth trying, as long as you keep your expectations realistic.
Meditation may have small benefits for things like sleep, stress and possibly blood pressure. But many claims about what it does to the body and brain go further than the evidence (NCCIH: meditation and mindfulness). It's low risk and worth trying, as long as you keep your expectations realistic.
Blood pressure and the heart
Few high-quality studies have looked at meditation and blood pressure. A 2017 statement from the American Heart Association said meditation may have a possible benefit, but that its specific effects on blood pressure haven't been determined (NCCIH: meditation and mindfulness).
If you have high blood pressure, meditation can sit alongside your treatment, but it isn't a replacement for it.
Few high-quality studies have looked at meditation and blood pressure. A 2017 statement from the American Heart Association said meditation may have a possible benefit, but that its specific effects on blood pressure haven't been determined (NCCIH: meditation and mindfulness).
If you have high blood pressure, meditation can sit alongside your treatment, but it isn't a replacement for it.
Pain
Studies of mindfulness or meditation for short-term and long-term pain have had mixed results (NCCIH: meditation and mindfulness).
Studies of mindfulness or meditation for short-term and long-term pain have had mixed results (NCCIH: meditation and mindfulness).
Sleep
A 2019 analysis found that mindfulness meditation improved sleep quality more than education-based treatments. The effects were no different from those of evidence-based treatments such as cognitive behavioural therapy (CBT) (NCCIH: meditation and mindfulness).
A 2019 analysis found that mindfulness meditation improved sleep quality more than education-based treatments. The effects were no different from those of evidence-based treatments such as cognitive behavioural therapy (CBT) (NCCIH: meditation and mindfulness).
The brain
You may have read that meditation "rewires" or grows the brain. The US National Center for Complementary and Integrative Health (NCCIH) is more cautious. It says some research suggests meditation and mindfulness may affect how the brain works or its structure, but the results are hard to interpret and their practical meaning isn't clear (NCCIH: meditation and mindfulness).
You may have read that meditation "rewires" or grows the brain. The US National Center for Complementary and Integrative Health (NCCIH) is more cautious. It says some research suggests meditation and mindfulness may affect how the brain works or its structure, but the results are hard to interpret and their practical meaning isn't clear (NCCIH: meditation and mindfulness).
Mood and stress
Mindfulness can help you notice when thoughts are taking over, and spot signs of stress or anxiety earlier (NHS: mindfulness). For anxiety and depression, studies suggest modest benefits, with mixed results (NCCIH: meditation and mindfulness).
For more on this, see our guide to meditation and mental health.
Mindfulness can help you notice when thoughts are taking over, and spot signs of stress or anxiety earlier (NHS: mindfulness). For anxiety and depression, studies suggest modest benefits, with mixed results (NCCIH: meditation and mindfulness).
For more on this, see our guide to meditation and mental health.
How to try it
Mindfulness meditation involves sitting quietly and paying attention to your thoughts, sounds and the sensations of breathing. When your mind wanders, you gently bring your attention back. Yoga and tai chi can also help you become more aware of your breathing (NHS: mindfulness).
Choosing a regular time, such as a walk at lunchtime, can help make it a habit (NHS: mindfulness).
Mindfulness meditation involves sitting quietly and paying attention to your thoughts, sounds and the sensations of breathing. When your mind wanders, you gently bring your attention back. Yoga and tai chi can also help you become more aware of your breathing (NHS: mindfulness).
Choosing a regular time, such as a walk at lunchtime, can help make it a habit (NHS: mindfulness).
Is it safe?
Meditation and mindfulness usually have few risks. In a 2020 review, about 8% of people had a negative effect, most often anxiety or depression. Don't use meditation to replace conventional care (NCCIH: meditation and mindfulness).
If you're having thoughts of harming yourself or ending your life, or you feel unable to keep yourself safe, contact emergency services or a local crisis line straight away.
Meditation and mindfulness usually have few risks. In a 2020 review, about 8% of people had a negative effect, most often anxiety or depression. Don't use meditation to replace conventional care (NCCIH: meditation and mindfulness).
If you're having thoughts of harming yourself or ending your life, or you feel unable to keep yourself safe, contact emergency services or a local crisis line straight away.
The bottom line
Meditation is a low-risk practice with some evidence for better sleep and modest effects on mood. Claims about blood pressure and brain changes are less certain. Try it for its own sake, and keep any treatment you've been prescribed.
Not medically reviewed. This article is general information, not personal medical advice.
Meditation is a low-risk practice with some evidence for better sleep and modest effects on mood. Claims about blood pressure and brain changes are less certain. Try it for its own sake, and keep any treatment you've been prescribed.
Not medically reviewed. This article is general information, not personal medical advice.
Sources
- Meditation and Mindfulness: Effectiveness and Safety, National Center for Complementary and Integrative Health, last updated June 2022
- Mindfulness, NHS, last reviewed 17 August 2026
- Meditation and Mindfulness: Effectiveness and Safety, National Center for Complementary and Integrative Health, last updated June 2022
- Mindfulness, NHS, last reviewed 17 August 2026
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