When we think about heart health, it is usually correlated with the status of our diet, movement, and genetics. But what often does not cross the head as a significant influencer is emotional and psychological wellbeing.
The mind, heart, and body are not separate entities—they are interconnected at not only physical but also subtle levels. In recent years, more research has highlighted the role that emotional health plays in preventing cardiovascular diseases (CVD). Beyond the regular advice of watching cholesterol levels and engaging in physical activity, evidence is mounting that how we manage our emotions and mental health can either shield or expose us to heart-related issues. Dr Ishan Shivanad, mental health researcher and Founder of Yoga of Immortals shares all you need to know:
Emotional well-being and heart health
The World Health Organization (WHO) defines mental health as the state of well-being wherein an individual realizes their potential, is capable of handling everyday stresses, and can work productively. Mental health goes beyond the absence of mental illness—it is a sense of purpose, resilience, optimism, and emotional regulation. Emotional well-being encompasses a broad spectrum, from positive emotions like happiness and gratitude to the ability to manage negative feelings like anger, anxiety, and stress.
The connection between mental health and heart diseases is closely established. Negative emotional states such as chronic stress, depression, and anxiety have been shown to increase the risk of cardiovascular issues. However, emerging research reveals that positive emotional states—such as optimism, purpose, and mindfulness—not only reduce the risk of heart disease but can actively promote cardiovascular health.
The stress-heart connection
Stress is a major factor that connects emotional well-being to heart disease. Chronic stress can result from a variety of sources: demanding jobs, strained relationships, financial worries, or even traumatic experiences. When the body experiences stress, it releases hormones like cortisol and adrenaline, which prepare us for a ‘fight or flight’ response. While these hormones are helpful in short bursts, chronic exposure to them can damage blood vessels, elevate blood pressure, and increase inflammation —all of which contribute to heart disease.
Stress also encourages unhealthy coping mechanisms such as overeating, smoking, or avoiding physical activity. It’s a vicious cycle: stress leads to behaviours that harm the heart, and the resulting poor physical health can worsen mental well-being.
Meditative practices
One effective way to counteract stress is through meditative practices, wherein you build awareness on the present, without judgment. Meditation technique allow individuals to regulate their emotional responses to life’s challenges rather than being overwhelmed by them. Research suggests that people who undertake meditative practices regularly have lower levels of stress and reduced cardiovascular risk factors, such as hypertension.
By focusing attention and calming the mind, meditation can reduce the release of stress hormones, lower blood pressure, and improve emotional regulation. A study published in Frontiers in Human Neuroscience found that just 10 minutes of daily meditation can improve mood and reduce fatigue, key factors in preventing stress-related heart conditions.
Yogic practices for emotional balance
Incorporating a balanced combination of yogic practices such as pranayama (breathwork), asana (physical yogic movements) and meditative modalities into daily routines has been shown to reduce cortisol levels, alleviate symptoms of anxiety and depression, and promote overall mental health. In this regard, multi-modality programmes like Yoga of Immortals (YOI), through their rigorous clinical research including double-blind randomized trials, demonstrated remarkable efficacy in reducing symptoms of insomnia, anxiety, and depression – and maintaining emotional equilibrium – through yogic practices,. Within 4-8 weeks of regular practice, participants reported reduced symptoms of the stated mental health conditions, and improvement in quality of life, by 72% to 82%. These practices help individuals reconnect with themselves, cultivating a sense of inner peace and stability. When you are emotionally balanced, you are better equipped to handle the challenges life throws at you without succumbing to harmful stress.
Power of Self-Love
The power of self-love and gratitude can also not be overlooked. Simple practices like showing kindness to yourself and acknowledging the good in your life can shift your emotional landscape from one of stress and dissatisfaction to serenity and contentment. Just like how small drops make an ocean, this emotional shift, when done repeatedly, not only improves your mental state but can have a profound effect on your physical heart health as well.
Positive emotions—such as optimism, gratitude, and purpose—act as protective factors for heart health. People who cultivate these emotions are more likely to engage in healthier behaviours, such as regular exercise and balanced eating, and are better at managing stress. Optimism, in particular, has been shown to reduce the likelihood of cardiovascular events.
Gratitude, too, plays a powerful role. When you practice gratitude, you shift your focus from what’s wrong to what’s right. This shift in perspective can reduce stress levels, improve sleep, and enhance emotional well-being—all of which contribute to a healthier heart.
Preventing heart disease isn’t just about what we eat or how much we exercise. It’s about how we feel, think, and manage our emotions. As per research evidence: emotional well-being is a key component in cardiovascular health. Meditation and yogic practices through programmes such as Yoga of Immortals (YOI) offer simple, practical ways to improve emotional balance and, in turn, protect the heart. After all, a healthy heart begins with a healthy mind.
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