Ever feel tense, rushed, or disconnected from your own body?
Qigong and Tai Chi offer an antidote to that. The slow, mindful movements of these activities help you breathe better, stand taller, and feel more balanced in yourself. They may look gentle, but the science shows they reach surprisingly deep — influencing bone strength, heart and lung function, immune response, mood, and even confidence.
You don’t need to be fit, flexible, or coordinated. You only need curiosity and a willingness to move with awareness. Many people find that after a few weeks, their joints feel looser, their balance steadier, and their sleep and mood improve.
Learn what research tells us about how these practices can support your body and mind — and how you can bring them into your own routine.
Physiological benefits
Stronger bones
Several studies show that Tai Chi and Qigong can help maintain or even increase bone density, particularly in postmenopausal women.
- Research demonstrates that regular Tai Chi practice over at least six months can improve bone mineral density in the spine and hip (Zhou et al., 2022).
- A meta-analysis of 12 trials involving over 1,200 postmenopausal women found a significant rise in spinal bone density in those practising Tai Chi compared with controls (Zhang et al., 2024).
- A smaller trial on a Qigong form called Baduanjin found that it helped maintain bone mass and reduce inflammation markers (Chen et al., 2006).
If you are in midlife or beyond, this could make a meaningful difference to your strength and stability.
Healthier heart and lungs
Qigong and Tai Chi encourage calm breathing, gentle movement, and mental focus. These elements combine to improve cardiovascular and respiratory function.
- Older adults practising Tai Chi showed reductions in inflammatory markers such as interleukin-6, which is linked to vascular stress (Irwin et al., 2012).
- Mind-body therapies including Qigong and Tai Chi have also been shown to lower blood pressure and improve heart rate variability, both indicators of cardiovascular resilience (Bower and Irwin, 2014).
Many people also notice easier breathing and greater endurance after a few months of regular practice.
Better balance and movement
Tai Chi is well known for improving balance and reducing falls in older adults.
- Controlled trials have shown that Tai Chi participants experienced 20–40% fewer falls over six months than those who did not practise (Li et al., 2005).
- Other studies demonstrate improvements in walking speed, posture, and reaction time after 12 weeks of training (Wolf et al., 1996).
You may notice that everyday movements — getting out of a chair, turning, stepping off a kerb — feel steadier and more controlled.
Immune support and symptom relief
Evidence shows that Qigong and Tai Chi affect the immune system and inflammatory processes in measurable ways.
- Systematic reviews report enhanced immune cell activity and reductions in chronic inflammation after consistent practice (Oh et al., 2020).
- Tai Chi has also been shown to increase the body’s immune response to the shingles virus in older adults (Irwin et al., 2007).
- In people living with chronic conditions, regular practice reduced fatigue, pain, and physical discomfort while improving overall wellbeing (Mustian et al., 2017).
These findings align with what many practitioners report: fewer aches, steadier energy, and better resistance to minor illness.
Psychological benefits
Calmer mind, better mood
The mental side of Qigong and Tai Chi is as important as the physical. The focus on breathing, rhythm, and body awareness reduces stress and helps the nervous system settle.
- A review of Qigong for stress management found clear reductions in perceived stress and depression scores (Chun et al., 2024).
- Research comparing Tai Chi with cognitive behavioural therapy for insomnia found that Tai Chi produced greater and longer-lasting reductions in inflammation, which is closely tied to mood and stress regulation (Irwin et al., 2024).
- Multiple studies report lower anxiety, improved sleep quality, and greater emotional balance in both healthy adults and those with chronic illness (Jahnke et al., 2010).
Practising regularly can help you feel calmer and more able to handle daily pressures.
Confidence and self-efficacy
When you notice your balance improve, your breathing deepen, or your aches lessen, it changes how you see yourself.
- Participants in a 12-week Tai Chi programme reported stronger belief in their ability to influence their own health (Wolf et al., 1996).
- Qualitative studies describe a growing sense of control, self-trust, and body awareness — simple but powerful shifts that often spill into daily life (Jahnke et al., 2010).
These gains matter. They can make you more confident about moving, travelling, or trying new activities.
Bringing it into your life
- Start small — 10 to 20 minutes a few times a week.
- Consistency matters more than intensity. Benefits build gradually.
- A qualified teacher can help you learn correct posture and safe movement patterns.
- If you enjoy a group setting, a class provides both structure and social connection.
Notice how your body feels after each session. Over time, you may find more ease in movement and a calmer state of mind.
Take the next step
You can book a Qigong class in person in Warwickshire or join online on Zoom, or take part in a Tai Chi workshop. For details on classes and upcoming workshops, keep an eye on breath-therapy.uk/events
References
Bower, J. E. and Irwin, M. R. (2014) Mind–body therapies and control of inflammatory biology: A descriptive review. PLOS ONE, 9(7), e100903.
Chen, H. H., Yeh, M. L. and Lee, F. Y. (2006) The effects of Baduanjin Qigong in the middle-aged women. Journal of Nursing Research, 14(1), pp. 30–40.
Chun, Y., Li, H. and Zhao, X. (2024) Effects of Qigong on stress, anxiety, and depression: A systematic review and meta-analysis. Healthcare, 12(23), 2342.
Irwin, M. R., Olmstead, R. and Oxman, M. N. (2007) Tai Chi Chih exercise increases varicella-zoster virus-specific immunity and reduces shingles risk. Psychosomatic Medicine, 69(7), pp. 564–570.
Irwin, M. R., Olmstead, R. and Motivala, S. J. (2012) Mitigating cellular inflammation in older adults: A randomized controlled trial of Tai Chi Chih. Psychosomatic Medicine, 74(9), pp. 890–897.
Irwin, M. R. et al. (2024) Tai Chi versus cognitive behavioural therapy for insomnia: Differential effects on inflammation and sleep outcomes. Brain, Behavior, and Immunity, 119, pp. 140–150.
Jahnke, R., Larkey, L., Rogers, C., Etnier, J. and Lin, F. (2010) A comprehensive review of health benefits of Qigong and Tai Chi. American Journal of Health Promotion, 24(6), e1–e25.
Li, F., Harmer, P., Fisher, K. J., McAuley, E., Chaumeton, N. and Wilson, N. L. (2005) Tai Chi and fall reductions in older adults: A randomized controlled trial. Journal of Gerontology: Medical Sciences, 60A(2), pp. 187–194.
Mustian, K. M. et al. (2017) Comparison of pharmaceutical, psychological, and exercise treatments for cancer-related fatigue: A meta-analysis. JAMA Oncology, 3(7), pp. 961–968.
Oh, B., Butow, P. and Mullan, B. (2020) The effects of Tai Chi and Qigong on immune responses: A systematic review and meta-analysis. Medicine, 99(4), e18710.
Wolf, S. L., Barnhart, H. X., Kutner, N. G., McNeely, E., Coogler, C. and Xu, T. (1996) Reducing frailty and falls in older persons: An investigation of Tai Chi and computerized balance training. Journal of the American Geriatrics Society, 44(5), pp. 489–497.
Zhang, J., Lin, X. and Li, Y. (2024) Effect of Tai Chi on bone mineral density in postmenopausal women: A meta-analysis. Journal of Orthopaedic Surgery and Research, 19(2), 118.
Zhou, L., Wang, H. and Chen, S. (2022) Effects of Tai Chi on bone mineral density in older adults: A systematic review and meta-analysis. Frontiers in Public Health, 10, 948890.