If you’re looking for a gentle, evidence‑informed way to support your mental health, qigong is worth a try. Research across randomised trials and systematic reviews indicates that regular qigong practice is associated with improvements in mood, reductions in anxiety and better sleep quality.
It’s an accessible form of movement that combines slow, mindful motion with breath control and focused attention — a combination that appears to help regulate stress responses and restore a sense of balance.
What is qigong?
Qigong (pronounced “chee‑gong”) is a family of traditional Chinese health practices that blend slow, flowing movements, simple postures, breathing techniques and mindful attention. Sessions can be done standing, seated or even lying down. Typical elements include:
- gentle sequences of movement that coordinate with the breath;
- soft stretching and weight‑shifting to improve mobility and posture;
- a calm, attentive mind‑set that reduces mental chatter and promotes relaxation.
Because the movements are low impact and easily adapted, qigong suits a wide range of fitness levels and ages. You don’t need special equipment, and many people find it easy to fit short sessions into daily life.
How qigong helps the mind — a simple, scientific view
Qigong brings together three components that are known to support mental wellbeing:
- Movement: gentle physical activity raises circulation and releases muscle tension without the strain of high‑impact exercise.
- Breath regulation: slow, rhythmic breathing activates the parasympathetic nervous system, which calms the body’s stress response.
- Mindful attention: focusing on movement and breath reduces rumination and improves emotional regulation.
Together, these effects can lower physiological arousal (the body’s “fight or flight” response), reduce anxious thoughts, and make it easier to unwind at the end of the day — all of which contribute to improved mood and sleep.
What the evidence says
Clinical studies and reviews of multiple trials report that qigong is associated with measurable reductions in symptoms of depression and anxiety and improvements in self‑reported sleep quality. While individual results vary, the overall pattern across research suggests that regular practice — even short, consistent sessions — can produce meaningful benefits for mental health.
It’s helpful to think of qigong as a low‑risk, complementary approach: it is not a replacement for medical or psychological treatment when those are needed, but it can be a valuable part of a broader self‑care routine for managing stress, lifting mood and improving sleep.
Qigong ranked highest for depression (SUCRA = 95.0%) and for sleep quality (SUCRA = 90.5%), showing notably large standardised mean differences versus control in the pooled analysis.
Practical tips for getting started
- Begin small. Try 10–15 minutes a day to build a habit; consistency matters more than duration.
- Focus on breath and movement together. Let the breath guide the pace of the movements.
- Choose simple routines. Short, repeatable sequences are easier to remember and practise regularly.
- Join a class. Try an in‑person session locally or an online class via Zoom to learn correct form, stay motivated and meet others.
- Make it part of your routine. Link practice to an existing habit — after your morning tea, or before bed.
- Be patient and kind to yourself. Benefits often accumulate over weeks rather than hours.
If mobility is limited, many qigong exercises can be adapted for sitting. If you have health concerns, check with a healthcare professional before starting a new exercise routine.
What to expect and how to notice change
People often report feeling calmer and more centred immediately after a session. More sustained improvements in mood and sleep tend to appear after a few weeks of regular practice. A simple way to track progress is to keep a short daily log noting mood (for example, a 1–5 scale) and sleep quality; this can make subtle changes easier to recognise.
Final thought
Qigong is a gentle, practical tool for supporting mental wellbeing. Its blend of movement, breath and mindful attention makes it particularly suited to reducing stress, lifting mood and improving sleep. For many older adults, it offers an enjoyable, low‑impact way to look after both body and mind — something that can be practised alone at home or shared in a friendly group. If you’re curious, try a short routine for a few weeks and see how you feel.
Read the research
Read the recent article (2026) published in Frontiers in Public Health that compared several mind–body therapies (MBTs) — including qigong, Baduanjin, and yoga — for their effects on anxiety, depression and sleep quality in college students. The article concluded “The current evidence indicates that Qigong is the optimal intervention for alleviating depression and improving sleep quality…”
Join a class
If you’d like to try qigong with others, you’re very welcome to join one of my friendly sessions. Classes are suitable for beginners and experienced practitioners, and movements can be adapted for sitting or standing so everyone can take part.
- Qigong classes twice weekly in Shipston‑on‑Stour — gentle, community‑focused sessions ideal for improving mood, reducing stress and supporting better sleep.
- Tai Chi Qigong weekly in Kenilworth — a relaxed weekly class combining tai chi and qigong principles to build calm, balance and resilience.
I offer both in‑person and online (Zoom) options for qigong (not tai chi currently) so you can practise wherever you feel most comfortable. To find out class times, or book a drop‑in, please visit the calendar of events page. Come and see how a short, regular practice can make a real difference to your wellbeing.