What Is Qigong Therapy?: Exploring Qigong’s Mental Health Benefits

What is qigong therapy?

Qigong therapy, a form of complementary and alternative medicine (CAM), is designed to increase the connection between a person’s mind, body, and spirit. The intention of Qigong therapy is often to incorporate body movements, meditation, reflection, and focused breathing in order to improve overall well-being. Studies have explored the effects of qigong therapy on quality of life and its role in promoting physical activity among individuals managing chronic conditions. More information can be found at the National Qigong Association.

Pain relief and other health benefits of qigong therapy

According to research published in the scholarly journal Clinical Rehabilitation, there are several potential benefits of qigong therapy, including pain relief, reduced blood pressure, increased physical function, and improved quality of life for chronic conditions such as knee osteoarthritis. Qigong therapy may provide a range of benefits for various physical and mental health conditions, such as depressive symptoms, which could make it a valuable resource in your healing journey. In a control group study, participants practicing qigong showed significant reductions in diastolic blood pressure, suggesting potential cardiovascular benefits.

Qigong therapy: A traditional Chinese practice

Qigong therapy is a form of traditional Chinese medicine. Qigong practice is composed of two focus areas: dynamic qigong and meditative qigong.

Dynamic qigong, also called active qigong, includes movements that typically involve your whole body (or just your arms and legs). Meditative qigong, also known as passive qigong, focuses on holding a particular posture for a more extended period (as well as meditation and breathing) with almost no body movement.

Tai chi, often considered a related practice to qigong, is better known and combines slow, flowing movements with deep breathing, promoting both physical and mental well-being. Some research in clinical practice suggests that both tai chi and qigong may contribute to improved health promotion through movement and breath control. You can learn about qigong on the National Qigong Association website.

Different forms of qigong practice

This ancient philosophy and traditional Chinese medicine can be an umbrella term for a variety of methods of ancient Chinese philosophy and healing practice, including:

External qigong

A form of qigong in which a skilled qigong practitioner can transmit their qi or chi, considered a form of vital energy, to another person.

Tai chi

Tai chi is a form of qigong that mixes some of the principles of qigong with martial arts training in a way that focuses on physicality but still incorporates some elements of qigong meditation. Studies published in the National Library of Medicine suggest that both tai chi and qigong may improve walking ability in older adults.

Medical qigong

This is a form of qigong that uses meditation, body movements, and breathwork to correct potential electromagnetic imbalances in the body. Medical qigong may allow for more efficient control of the parasympathetic nervous system, the immune system, and various internal organs. Research from the National Institutes of Health has explored the role of medical qigong in improving mental and physical health.

A study in BMC Public Health demonstrated that qigong practitioners had better health than their sedentary counterparts. Overall, randomized controlled trials suggest qigong can help with health issues.

Breathing and meditation in qigong therapy

Qigong can involve different types of deep breathing skill development, such as combining breath with speech sounds or learning to breathe from the abdomen. Qigong exercise is typically a form of smooth, gentle movement that is mainly intended to promote relaxation. Qigong meditation focuses on being aware of one’s thoughts and using attention and visualization to control thought patterns. 

Potential physical and mental health benefits of qigong exercises

More research is needed to assess the effectiveness of qigong therapy for a variety of physical and mental health conditions. However, preliminary research results indicate that practicing complementary and alternative medicine and traditional Chinese exercises may have some benefits for certain disorders and illnesses.

What health conditions can qigong practice help with?

The benefits of Qigong medicine may extend to a number of conditions including:

• Chronic pain and chronic illness: Qigong practice may help to reduce some types of chronic and acute pain in the body, including neck pain, musculoskeletal pain, or pain associated with long-term conditions such as fibromyalgia.
• High blood pressure: Some clinical studies indicate that practicing qigong may contribute to lowering high blood pressure by promoting relaxation and circulation.
• Parkinson’s disease: Patients with Parkinson’s who practice qigong may see a reduction in their overall symptoms.
• Chronic heart failure: Qigong may help to lower blood pressure, which can speed up recovery times after chronic heart failure incidents. 
• Cancer: While qigong is unlikely to shrink tumors or address specific cancer types, it may help relieve certain symptoms. Cancer patients who practice qigong may experience higher sleep quality and lower levels of fatigue than patients who do not. Qigong may also be associated with reducing the symptoms of stress, anxiety, and depression that can often occur with a cancer diagnosis and treatment regime.
• Chronic obstructive pulmonary disease (COPD): People with COPD, a long-term lung and breathing condition, may benefit from using the breathing techniques associated with qigong, which can help with improved lung function. Qigong practices may also help those who are experiencing depression or anxiety because of their COPD.
• COVID-19: As with much COVID-19 research, more work needs to be done to determine the efficacy of certain interventions. Still, preliminary research indicates that in patients with severe COVID-19 requiring hospitalization, medical qigong may assist with lung functioning and reduce symptoms such as cough or shortness of breath. This can shorten the length of time the patient needs to remain in the hospital.
• Mental health conditions: Qigong has been shown to have potentially positive effects on people experiencing anxiety, depression, and substance use disorders.

Clearly, medical qigong is good for one’s overall health.

Benefits of qigong therapy for older adults

The traditional Chinese medicine practice may also have many benefits for older adults, both physically and psychologically. With aging adults, practicing qigong may result in:

• Overall higher quality of life
• Improved balance, which is associated with a lower likelihood of injuring oneself in a fall
• Clearer cognition and memory in older adults with mild cognitive impairment
• Higher levels of physical activity
• Improved functioning
• Decreased symptoms of depression
  

Maximizing holistic wellness in your life

As mentioned above, more research needs to be conducted on the benefits of qigong therapy before it can be definitively considered a beneficial treatment option. Even though the jury is still out on some of the specific potentials of qigong therapy, practicing qigong can be a way to dedicate some time specifically for yourself. You can implement a daily practice of focusing on your mind, body, and spirit through the physical movement and breathwork of Qigong, which may bring unique benefits to your life.

Integrating psychotherapy with holistic practices like qigong exercises

Taking extra time for yourself on a regular basis may help you to understand your thought patterns on a deeper level. If you are curious about ways to develop your self-awareness further, you may consider talking to a therapist. 

Focusing on holistic wellness often means seeing yourself as a complete person with mental and physical health needs that are related, not separate – which is typically the focus of a practice like qigong therapy. You can further build on qigong therapy's potential physical and mental health benefits by speaking to a professional trained in supporting mental wellness.

Holistic wellness and online therapy

With the busy schedules and conflicting commitments many people experience, getting traditional in-person therapy can be complicated. If you are hoping for a more convenient treatment option, you may want to consider online therapy through a platform such as BetterHelp.

 Online therapy can be a helpful alternative for those with demanding careers, individuals living in rural areas lacking mental health providers, or those who prefer to meet virtually with a therapist. With online therapy, you can talk to a therapist from anywhere you have an internet connection, meaning the process can be much more available since you won’t have to travel to a physical office. You can connect with a therapist who understands your unique goals and needs, whether that includes a holistic approach, alternative forms of care, or something else. 

Effectiveness of online therapy for stress and other mental health challenges

Research demonstrates that online therapy can be just as effective as traditional therapy for furthering self-understanding and addressing symptoms of mental health conditions. One systematic review found that a course of online cognitive behavioral therapy reduced the symptoms of a variety of mental illnesses, including depression, anxiety, post-traumatic stress disorder (PTSD), phobias, panic disorder, obsessive-compulsive disorder (OCD), and bipolar disorder. 

Online therapy can be a convenient and cost-effective way of dedicating more time to your mental well-being and complementing alternative therapeutic practices such as qigong therapy.