Try this… Sit comfortably with your arms resting on your legs. Roll your shoulders up to your ears. Lean back slightly, and gently flex your upper back. Hold for 10 to 15 seconds without holding your breath. Then release.
How do you feel?
For many, this subtle upper body stretch delivers a wave of calm. You feel refreshed, relaxed, and more grounded. But what’s really happening beneath the surface? And could the benefits go beyond just feeling good?
Researchers at the University of Minnesota have explored why this type of upper back stretch feels so satisfying, and how it might help your health and wellbeing – not just emotionally, but physically too. Here’s what they found:
What actually happens during this stretch?
When muscles contract, they compress veins which helps push blood back toward the heart; when they relax, blood flow into the muscle increases. These changes can affect blood pressure. Normally, when blood pressure falls, the body compensates by increasing heart rate to maintain circulation. But in this study, participants who performed the seated back stretch experienced a drop in blood pressure without a corresponding rise in heart rate.
Why it feels so good …
Researchers suspect that this unusual response is due to the activation of the parasympathetic nervous system, the part of the body responsible for rest and recovery. That’s likely why the stretch feels so deeply relaxing.
(Interestingly, for some people, this quick drop in blood pressure without the rising heart rate response makes them feel lightheaded, and they may even faint.)
Stretching as a prescription?
Although the study focused on people prone to mild lightheadedness, researchers believe it offers valuable insight for those with high blood pressure or mild hypertension. The findings suggest that stretching could be a helpful prescription for those looking to gently lower their blood pressure.
Stretching could be a helpful prescription for those looking to gently lower their blood pressure.
Lowering blood pressure: Is it the stretch or the mindful breathing that sparks change?
While research spotlighted how the gentle stretch may contribute to a calmer autonomic nervous system, there's an element of mindful breathing to consider, too. Breathwork is widely recognized for its ability to help reduce systolic and diastolic blood pressure. Techniques like box breathing, alternate nostril breathing and 4-7-8 breathing have also shown promise when it comes to easing moderate feelings of stress and anxiety.
A focus on mindfulness can also be transformational. One group of researchers developed a nine-week mindfulness program for people dealing with high blood pressure. This involved dedicating attention to daily thoughts, actions, emotions and habits. After just nine weeks, the participants showed much stronger self-regulation and consequently, lower blood pressure readings. Best of all, the benefits were still apparent 12 months down the track, with those who initially had high hypertension maintaining a considerable drop in blood pressure.
More mindful movement for the win
These findings highlight how incorporating simple stretches, breathwork and mindful moments into your daily routine can offer more than just momentary relief – they can be a powerful tool for long-term wellbeing.
LES MILLS BREATH™, part of the LES MILLS YOGA™ series, blends gentle stretching and low-intensity movement with breathwork. Each 45-minute session is designed to clear your head, ground your body, and help you tune inward.
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