Overview of Scientific Research on the Transcendental Meditation technique
by Roger Chalmers, MD
The Transcendental Meditation technique, as taught by Maharishi Mahesh Yogi, is a simple technique practiced for 15-20 minutes twice daily, sitting comfortably with eyes closed. It can be learned easily by anyone regardless of age, educational background, or culture. The technique is effortless and requires no belief, nor any change in lifestyle or diet. Over five million people have learned the Transcendental Meditation (TM) technique around the world over the past 50 years. Instruction involves a standard seven-step course taught by qualified teachers who have undergone an extensive and systematic training program, ensuring quality and consistency in instruction worldwide.
Scientific research on the Transcendental Meditation technique comprises more than 600 studies conducted at over 250 independent universities and research institutions in 30 countries [1-370]. These studies have demonstrated a wide range of benefits for mind, body, behaviour, and society (see below), and have appeared in many leading, peer-reviewed journals (see below).
Decreased Need for Medical Care:
Reduced Hospital Admissions and Outpatient Consultations
A study of data from major US health insurer Blue Cross/Blue Shield examined medical care utilization over five consecutive years among 2,000 subscribers practicing the Transcendental Meditation technique, as compared to norms and control groups matched by age, gender, occupation, and health insurance terms (drawn from a total sample of 600,000). Both hospital admission and outpatient consultation rates were over 50% lower for subjects practicing the TM technique than norms or controls. In the over-40 age group, the reduction was over 70%. In contrast to controls, the TM group showed relatively little rise in health care needs with advancing age [4].
Rates of hospital admission for medical and surgical conditions were 60-70% lower in the Transcendental Meditation group, with reductions in all 17 disease categories studied. For example, admissions were 87% less for heart and blood vessel disorders, 55% less for tumours, 73% less for respiratory disorders, 87% less for neurological problems, and 30% less for infections [4].
Rates of hospital admission for medical and surgical conditions were 60-70% lower in the Transcendental Meditation group, with reductions in all 17 disease categories studied. For example, admissions were 87% less for heart and blood vessel disorders, 55% less for tumours, 73% less for respiratory disorders, 87% less for neurological problems, and 30% less for infections [4].
These findings are supported by a subsequent eleven-year study of Blue Cross/Blue Shield data for individuals practicing the TM technique in conjunction with a comprehensive natural Vedic health programme. Again, marked reductions in medical care utilization were found compared with normative data and matched control groups. Overall medical expenditure was 59% lower than norms, with 80 percent fewer hospital admissions and 55% fewer out-patient visits to the doctor. TM technique subjects over 45 years spent 88% fewer days in hospital than controls. Hospital admission rates were 92% lower for immune, endocrine, and metabolic disorders; 92% lower for cardiovascular disease; 92% lower for mental health and substance abuse, and 94% lower for musculoskeletal disorders [5].
Reduced Health Care Costs
Reduced need for medical treatment as a result of the Transcendental Meditation technique is also indicated by a 14-year controlled retrospective study of medical expenses for 2836 people enrolled in the Quebec provincial health insurance scheme. Monthly data on payments to doctors were adjusted to account for ageing, inflation, and other influences using normative data provided by the Quebec government. Before beginning the Transcendental Meditation technique, payments did not differ significantly between TM technique and control groups. After learning the technique, the TM group showed a progressive decline in payments to doctors compared to controls: the average annual difference was 13%, leading to a cumulative reduction of 55% after six years [6-7]. These results are supported by a further study showing a 57% reduction in medical expenditure in subjects practicing the TM technique in conjunction with a comprehensive Vedic natural health program [5].
A separate analysis examined changes in medical costs over 14 years in 320 Quebec citizens over 65 years, an age group for whom medical care needs and costs generally rise sharply. Once again, before learning the TM technique, yearly changes in payments to doctors did not differ significantly between the TM technique subjects and controls matched for age, sex, and initial medical expenses. After starting the technique, however, changes in payments were significantly reduced in the TM group compared to controls, with a five-year cumulative reduction of 64.2% [8]. This result is consistent with research indicating that the TM technique counters deleterious effects of ageing and promotes longevity (see below) [17, 20-22, 33, 59-66].
Reduction of Major Risk Factors for Disease
The Transcendental Meditation technique simultaneously reduces many important risk factors for disease, including major risk factors for coronary heart disease and stroke (high blood pressure, raised cholesterol, smoking, and insulin resistance) [9-57, 190, 275]; alcohol consumption and drug abuse [51, 54, 69, 190, 230, 276, 303-320]; obesity [57]; physical and mental stress [17, 29-31, 34, 43, 46, 69-70, 97, 105, 174, 180-195, 275-276]; and adverse psychological traits such as anxiety, depression, and hostility [69-70, 75, 80, 190-191, 193, 202-203, 207, 226-235, 245, 275-277, 370]. TM simultaneously enhances protective factors such as improved occupational health and job satisfaction [52, 70, 190, 253, 275-298]; more harmonious relationships [69, 190, 205, 211, 299-302]; and positive psychological health and well-being [22, 196-225].
Reduction of High Blood Pressure and
Improved Cardiovascular Health
In recent years, a multi-centre medical research team in America has attracted grants totalling over $24 million, principally from the US National Institutes of Health, for research on the Transcendental Meditation technique and prevention of cardiovascular disease in older African-Americans (a high risk group for vascular disease). These and other randomized controlled trials have shown:
• The TM technique produces reductions in systolic and diastolic blood pressure comparable to those commonly found with anti-hypertensive medication, but without adverse side-effects [9-14, 20-23, 29-44].
• The TM technique was more effective in reducing mild hypertension than either progressive muscular relaxation, a pseudo-meditation procedure (which attempted to imitate the TM technique), or a ‘usual care’ programme of advice on weight loss, salt restriction, exercise, and alcohol intake [9-12, 22].
• Transcendental Meditation practice was effective in lowering systolic and diastolic blood pressure for men and women in both high- and low-risk groups on six measures of hypertension risk: psychosocial stress, obesity, alcohol use, physical inactivity, dietary sodium-potassium ratio, and a composite measure of these factors [10].
• Follow-up studies confirm sustained blood pressure reductions with the TM technique [11].
• Cost-effectiveness of the TM technique for reducing high blood pressure compared favourably with drugs [19].
• The TM technique reduced carotid artery atherosclerosis compared to control groups who either practised progressive muscular relaxation or received health education [24].
• Pooled data from two randomized studies on older people with elevated blood pressure showed that the TM technique was associated with a 23% reduction in all-cause mortality and a 30% decrease in cardiovascular deaths [20-21, 60].
• In patients with stable coronary heart disease (CHD), the TM technique decreased both blood pressure and insulin resistance – key components of the ‘metabolic syndrome’ associated with many major disorders of modern society, including CHD, type 2 diabetes, and hypertension. TM practice also increased stability of the cardiac autonomic nervous system [23].
• TM practice improved functional capacity and quality of life in patients with chronic heart failure. The TM group also showed reduced depression and had fewer hospitalizations [27].
• In pre-hypertensive adolescents, the TM technique improved blood pressure at rest, and during both acute laboratory stress and normal daily activity [29-31].
An Effective Non-Pharmacological Approach to High Blood Pressure
A systematic review and meta-analysis of 107 published studies on stress reduction and high blood pressure found that TM practice significantly reduced both systolic and diastolic blood pressure, while other methods of meditation and relaxation, biofeedback, and stress management did not produce significant effects [12].
A second meta-analysis by an independent team confirmed that TM practice leads to clinically important reductions in blood pressure; this conclusion was robust when only the highest quality research was analyzed. The authors conclude that sustained blood pressure changes of the magnitude produced by the TM technique would be associated with substantially decreased risk of heart attack and stroke, the leading cause of mortality worldwide [13]. These findings are supported by other reviews on TM practice and cardiovascular health [14-18].
A second meta-analysis by an independent team confirmed that TM practice leads to clinically important reductions in blood pressure; this conclusion was robust when only the highest quality research was analyzed. The authors conclude that sustained blood pressure changes of the magnitude produced by the TM technique would be associated with substantially decreased risk of heart attack and stroke, the leading cause of mortality worldwide [13]. These findings are supported by other reviews on TM practice and cardiovascular health [14-18].
Non-pharmacological methods have long been recognized as crucial to therapy for hypertension, especially in patients under 60 years. For example, the US Joint National Committee on the Detection, Evaluation, and Treatment of High Blood Pressure recommended that non-pharmacological, behavioural approaches "should be used both as definitive intervention and as an adjunct to pharmacologic therapy and should be considered for all anti-hypertensive therapy" [58]. A review of research on behavioural therapy for hypertension [41] concluded that Transcendental Meditation technique could provide an optimal non-pharmacological treatment and preventive program for high blood pressure, because the technique:
• produces rapid, clinically significant blood pressure reductions;
• is distinctly more effective than other meditation and relaxation procedures;
• is continued by a high proportion of subjects (in contrast to lower continuation rates for relaxation techniques and the frequent problem of poor compliance with anti-hypertensive drugs);
• has documented acceptability and effectiveness in a wide range of populations;
• is effective in reducing high blood pressure when used as sole treatment or in concert with medication;
• reduces high blood pressure in ‘real-life’ environments outside the clinic;
• is free from harmful side-effects or adverse reactions;
• also reduces other cardiovascular risk factors and improves health in a general way.
Reduced Cholesterol
Research from Israel found that the TM technique reduced both raised serum cholesterol and blood pressure, independent of changes in diet, medication, or weight [47-48]. Another controlled study found that TM practice reduced cholesterol levels in business managers [276].
Cholesterol and other fats are harmful to the arteries chiefly when oxidized by highly reactive chemicals known as free radicals [90]. Products of fat oxidation include lipid peroxides, which are thought to play an important role in arterial disease. A study of elderly people who practised Transcendental Meditation found lower blood levels of lipid peroxides compared to non-meditating peers, indicating reduced free radical activity and decreased risk of cardiovascular injury [49]. This finding is supported by recent research showing reduced free radical activity (measured by ultra-weak photon emissions) in individuals who practiced the TM technique compared to both non-meditating controls and subjects practicing other forms of meditation [50].
