Qi Gong for Stress and Anxiety

Qi Gong is a gentle moving meditation that offers simple and practical self-care for your mind and body. I have found Qi Gong to be extremely helpful in dealing with the escalated levels of fear and anxiety all around us during the escalating COVID-19 health crisis.

What is Qi Gong?

Qi Gong is a centuries-old mindfulness based practice that involves synching the breath to gentle movements. In this way it harmonizes the mind and body to help relax the nervous system and improve focus.

Qi Gong is a common practice in China and is often practiced in large groups in parks throughout the country. It is a gentle movement based practice that is similar to Tai Chi that combines physical exercises and controlled breathing. When done in groups, it promotes a team atmosphere and provides social support while also promoting mental health and well-being.

Here is a free Qi Gong video from YouTube that I often recommend to patients and friends. It’s only 10 minutes long and can be done first thing in the morning or any other time of the day to help you relax.

You can learn more about Qi Gong (and Tai Chi, a related practice) from the NIH website.

What Does Qi Gong Help With?

Qi Gong and Tai Chi have been shown to help with chronic pain, and stress & anxiety.

A 2019 review found that they “were found to have a complementary or alternative role in management of cancer, chronic obstructive pulmonary disease, Parkinson's disease, and cardiac and cardiovascular disorders.”

A 2016 study involving over 200 participants compared tai chi to physical therapy for knee osteoarthritis and found that “Tai Chi produced beneficial effects similar to those of a standard course of physical therapy in the treatment of knee osteoarthritis.”

A 2019 study found that 12 weeks of qi gong improved knee pain, stiffness, and functional impairment of older adults with knee osteoarthritis

A 2018 review also found that acupuncture, tai chi, and qi gong can be helpful for fibromyalgia and chronic pain.

Free Qi Gong Videos

I wanted to share a free Qi Gong video series that I have been doing each morning. You can access the videos at the time of this posting by signing up at Holden Qi Gong. This series is specifically tailored to the recent COVID-19 crisis and has a focus on reducing anxiety and improving lung and immune function. They also offer many other Qi Gong programs and the ability to download videos for offline viewing. I have no affiliation with this website and don’t receive anything from them if you sign up.

I encourage you to continue taking of yourself and those around you in these difficult times.

Research Sources:

Klein PJ, Baumgarden J, Schneider R. Qigong and Tai Chi as therapeutic exercise: Survey of systematic reviews and meta-analyses addressing physical health conditions. Altern. Ther. Health Med. 2019:AT5817. in press. [PubMed] 

Wang C, Schmid CH, Iversen MD, Harvey WF, Fielding RA, Driban JB, et al. Comparative effectiveness of Tai Chi versus physical therapy for knee osteoarthritis: a randomized trial. Ann Intern Med. (2016) 165:77–86. doi: 10.7326/M15-2143 [PubMed]

Ye J, Simpson MW, Liu Y, Lin W, Zhong W, Cai S, Zou L. The Effects of Baduanjin Qigong on Postural Stability, Proprioception, and Symptoms of Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Front Med (Lausanne). 2020 Jan 10;6:307. doi: 10.3389/fmed.2019.00307. eCollection 2019. [PubMed]

Skelly AC, Chou R, Dettori JR, Turner JA, Friedly JL, Rundell SD, Fu R, Brodt ED, Wasson N, Winter C, Ferguson AJR. Noninvasive Nonpharmacological Treatment for Chronic Pain: A Systematic Review. Comparative Effectiveness Review No. 209. (Prepared by the Pacific Northwest Evidence-based Practice Center under Contract No. 290-2015-00009-I.) AHRQ Publication No 18-EHC013-EF. Rockville, MD: Agency for Healthcare Research and Quality; June 2018. Posted final reports are located on the Effective Health Care Program search page. DOI: https://doi.org/10.23970/AHRQEPCCER209