The TM technique for better health

Stress negatively affects our health, contributing to insomnia, high blood pressure, heart disease, weakened immune function and many other conditions. By eliminating stress, the Transcendental Meditation (TM) technique improves physical well-being: it promotes healthier heart function, better sleep and more energy.

Transcendental Meditation has scientifically proven health benefits.The 2025 US guideline on high blood pressure names TM as the only meditation technique by name, as a possible adjunct for elevated blood pressure. Research shows 48% risk reduction for cardiovascular disease, lower cortisol, improved sleep quality and a stronger immune system. TM practitioners had 50–69% fewer hospital admissions over 5 years and a biological age 5–12 years younger. The technique is practised for 20 minutes twice daily.

By , psychologist, certified TM teacher since 1977 and chair of TM Netherlands · Last updated

Mario Orsatti
4 min

"TM has been proven to eliminate stress from the nervous system. What would you expect to happen to your health?"

Mario Orsatti-certifiedTM teacher

How does TM improve health?

The health benefits of TM stem from one fundamental mechanism: deep physiological rest. During TM the body settles into a state of deep rest while the mind stays alert. In this state the stress response system normalises, cortisol levels fall and the body gets the chance to release accumulated tension.

Heart and blood vessels

The 2025 American guideline for high blood pressure names TM as the only meditation technique by name, as a possible addition for elevated blood pressure. A meta-analysis of 17 controlled studies showed reductions of 5.0/2.8 mmHg. In patients with coronary heart disease, TM reduced the risk of death, heart attack and stroke by 48%.

Sleep

TM reduces cortisol and increases serotonin, the neurotransmitter that regulates sleep-wake cycles. The result is deeper, more restorative sleep. Research among employees showed reduced insomnia and fatigue.

Immune system

Chronic stress suppresses immune function. By calming the stress response system, TM restores the body's natural resistance. A 5-year field study showed that TM practitioners had 50–69% fewer hospital admissions.

Scientific research on the TM technique and health

Hundreds of scientific, peer-reviewed studies have validated a wide range of benefits. Just 20 minutes of TM practice twice a day can provide long-term improvements for overall health and well-being.

Here are some examples of the proven benefits of regular TM practice:

  • Deeper and more restorative sleep
  • Lower cortisol
  • Calmer and more balanced mind and body
  • Healthier heart and more balanced blood pressure
  • More energy and stronger immune system
  • More vitality and younger biological age

"The stress response system stops immune function in the body."

Fred Travis, Ph.D.psychologist and professor
Fred Travis
3 min

TM technique improves sleep

TM practice significantly reduces levels of stress-related hormones, including cortisol, which affects a wide range of life areas, particularly our sleep quality.

Practicing the TM technique also results in an increase in serotonin, the neurotransmitter that plays a key role in regulating mood and sleep-wake cycles. Healthy serotonin levels promote restorative sleep, which improves overall well-being and resistance to disease.

TM technique leads to a healthier heart

Research has shown that TM practice promotes a healthier heart and lowers the risk of cardiovascular problems. Regular practice significantly reduces high blood pressure and cholesterol, while insulin resistance improves.

Through relaxation and reduced stress, the TM technique helps prevent plaque buildup in the arteries, a major contributor to cardiovascular disease.

TM technique reduces need for medical care

A field study compared five years of medical utilization of 2,000 members who practiced the TM technique with a normative dataset of about 600,000 members of the same insurer. The TM group had lower medical utilization rates in all categories. Hospitalizations decreased by 50% for young adults and 69% for adults 40+.

TM practice lowers blood pressure in people with hypertension

A systematic review and meta-analysis of randomized controlled trials from 107 published studies on stress reduction and hypertension found that TM practice was associated with significant reductions in blood pressure. Other methods of meditation and relaxation, biofeedback and stress management had no significant effects.

TM and biological ageing

Chronic stress speeds up the ageing process. TM reverses this. Research showed that TM practitioners had a biological age 5 years younger than their calendar age. In long-term practitioners the difference was as much as 12 years. This is measured using physiological markers such as blood pressure, hearing and near vision.

The preventive effect of TM also shows in healthcare use: over a five-year period, TM practitioners had 50–69% fewer hospital admissions than a comparable control group of 600,000 people. This applied to all categories of medical care. Read more about TM and stress reduction.

Research on TM and health benefits

TM practice in employees: reduced anxiety, work stress, insomnia, fatigue; improved health and job satisfaction.

Alexander CN et al - Anxiety Stress and Coping, 1993

TM in African-Americans with coronary artery disease: 48% risk reduction on total mortality, nonfatal myocardial infarction and nonfatal stroke.

Schneider RH et al - Circ Cardiovasc Qual Outcomes, 2012

TM & health care utilization: 50% fewer doctor visits and hospital days vs. control over 5 years.

Orme-Johnson D - Psychosomatic Medicine, 1987

Meta-analysis of 17 controlled studies: significant clinical and statistical reductions in blood pressure by 5.0/2.8 mmHg.

Rainforth MV et al - Curr Hypertens Rep, 2007

TM practice & aging: TM resulted in 5 years younger biological age; long-term practice in 12 years younger.

Wallace RK et al - Int J Neurosci, 1982

Read the full scientific analysis of these and other TM studies, including methodological notes →

Discover more benefits of TM

The TM technique for relationships → The TM technique for world peace → The TM technique for stress and anxiety → The TM technique for a clearer mind →

How do you learn the TM technique?

Learn more about the course structure, your teacher, schedule and course fee.

 Discover the TM course

Frequently asked questions about Transcendental Meditation

Everything you want to know about TM, from costs to scientific research.

Transcendental Meditation is a meditation technique introduced in the 1950s by Maharishi Mahesh Yogi. You practice it twice a day for 20 minutes, sitting comfortably with your eyes closed.

What makes TM unique is that it is completely effortless. More than ten million people worldwide have learned TM.

The course fee is income-based so that TM remains accessible to all.

Gross monthly incomeTerm (In3/Klarna)One-time
Up to €2,0003 × €165€495
€2.000 - €3.0003 × €209€625
€3.000 - €4.0003 × €252€755
€4,000 and more3 × €299€895

Included in the course price is:

  • Personal one-on-one instruction
  • Three follow-up meetings
  • Free monthly group meetings (first six months)
  • Lifetime support worldwide

TM is taught in many places in the Netherlands. The first step is to attend a free introductory lecture.

Check tm.nl/lectures to see which teacher is closest to you.

In mindfulness, you consciously focus your attention on the present moment. In TM, you use a personal mantra that guides your mind completely effortlessly into stillness.

TM leads to coherence throughout the cerebral cortex. Both techniques have their value.

The course consists of four meetings on consecutive days. After these four days, you can practice TM completely independently at home.

Yes. More than 800 studies (of which 400+ peer-reviewed) conducted at more than 200 universities.

The 2025 US guideline on high blood pressure names TM as the only meditation technique by name, as a possible adjunct for elevated blood pressure.

No, TM can only be learned through personal instruction by a certified TM teacher.

After four days of training, you can practice the technique independently for a lifetime, with lifelong guidance worldwide.

Still have questions? Attend a free introductory lecture.

Completely free of charge, even if you're just curious.

 Find a lecture near you