Qigong and Tai-Chi for Mood Regulation

Qigong and Tai-Chi, traditional Chinese self-healing exercises combining coordinated posture, deep breathing, meditation, and mental focus, improve psychological well-being and reduce symptoms of anxiety and depression, according to clinical studies including randomized controlled trials and meta-analyses. These meditative movements, which share elements with mindfulness meditation, may work by anchoring attention to interoceptive sensations, enhancing nonreactivity to aversive thoughts. Slow movements and slowed breathing could alter the autonomic system, restoring homeostasis and shifting balance toward parasympathetic dominance, while also attenuating stress-related hypothalamus-pituitary-adrenal axis reactivity. Effects on emotion regulation may involve changes in prefrontal regions, the limbic system, the striatum, or gene expression linked to inflammation and stress pathways.

Study at a glance

Abstract

Qigong and Tai-Chi are traditional self-healing, self-cultivation exercises originating in ancient China. These exercises are characterized by coordinated body posture and movements, deep rhythmic breathing, meditation, and mental focus based on traditional Chinese medicine theories. Although the exact mechanisms of Qigong's and Tai-Chi's effects on physical and mental well-being are unknown, these practices may be viewed as meditative movements and share many of the healing elements observed in mindfulness meditation. Clinical studies including randomized controlled trials and meta-analyses have shown that both Qigong and Tai-Chi have beneficial effects on psychological well-being and reduce symptoms of anxiety and depression. Qigong and Tai-Chi frequently involve anchoring attention to interoceptive sensations related to breath or other parts of the body, which has been shown to enhance nonreactivity to aversive thoughts and impulses. Preliminary studies suggest that the slow movements in Qigong and Tai-Chi with slowing of breath frequency could alter the autonomic system and restore homeostasis, attenuating stress related to hypothalamus-pituitary-adrenal axis reactivity and modulating the balance of the autonomic nervous system toward parasympathetic dominance. Qigong's and Tai-Chi's effects on emotion regulation could occur through changes in multiple prefrontal regions, the limbic system, and the striatum or in the expression of genes linked to inflammatory responses and stress-related pathways.