Introduction
In today’s fast-paced world, stress, depression, and anxiety have become prevalent issues affecting a large portion of the population. Stress, often a response to various life events such as work overload, relationship problems, or financial difficulties, can lead to a cascade of negative physical and mental health effects if not managed properly. Depression and anxiety, on the other hand, are mood disorders that can significantly impact an individual’s quality of life, causing persistent feelings of sadness, hopelessness, excessive worry, and fear.
Qigong, an ancient Chinese practice that combines physical postures, breathing techniques, and meditation, has been gaining increasing attention in recent years for its potential to address these mental health challenges. This article will explore the ways in which qigong can help us manage stress and deal with depression and anxiety, supported by relevant literature and real-life examples.
The Basics of Qigong
Qigong, which literally means “energy work” in Chinese, has a long history that dates back thousands of years. It is based on the concept of qi, an energy that is believed to flow through the body. By practicing qigong, individuals aim to cultivate, balance, and enhance this vital energy, thereby promoting overall health and well-being.
There are two main types of qigong: dynamic qigong, which involves movement and physical postures, and static qigong, which focuses on meditation and relaxation in a stationary position. Both forms typically incorporate three key elements:
1. Posture (Adjusting Body)
Proper body alignment is crucial in qigong. Different postures are designed to open up the body’s energy channels, known as meridians, and facilitate the smooth flow of qi. For example, in the standing qigong posture, the feet are shoulder-width apart, the knees are slightly bent, and the spine is kept straight, creating a stable base and allowing for better energy circulation.
2. Breathing (Adjusting Breath)
Qigong emphasizes slow, deep, and rhythmic breathing. This type of breathing not only increases the oxygen supply to the body but also has a profound impact on the nervous system. By taking long, slow breaths, individuals can activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response, counteracting the effects of the sympathetic nervous system, which is activated during stress (Chowdhury et al., 2019).
3. Mindfulness and Meditation (Adjusting Mind)
The mental aspect of qigong involves focusing the mind, letting go of distractions, and cultivating a state of inner peace and awareness. This can be achieved through various meditation techniques, such as concentrating on the breath, visualizing positive images, or repeating a mantra. By training the mind to be present and calm, qigong practitioners can better manage their thoughts and emotions.
Qigong and Stress Management
1. Physiological Effects
Numerous studies have demonstrated the physiological benefits of qigong in reducing stress. For instance, research has shown that qigong practice can lower the levels of stress hormones such as cortisol. Cortisol is released by the body in response to stress and, when chronically elevated, can have negative impacts on various bodily functions, including the immune system, metabolism, and mental health. A study by Zhang et al. (2020) found that after a 12-week qigong intervention, participants showed significant decreases in salivary cortisol levels compared to the control group.
Qigong also has a positive effect on the cardiovascular system. It can reduce heart rate and blood pressure, which are often elevated during stressful situations. By practicing qigong, individuals can lower their resting heart rate and blood pressure, indicating a reduced physiological stress response. A meta-analysis of multiple studies (Wang et al., 2018) concluded that qigong practice was associated with a significant decrease in both systolic and diastolic blood pressure.
In addition, qigong can influence the body’s autonomic nervous system. As mentioned earlier, it activates the parasympathetic nervous system, which leads to relaxation. This is achieved through the combined effects of the slow breathing and mindful focus in qigong. By promoting a state of relaxation, qigong helps the body recover from the effects of stress and reduces the wear and tear on the body’s organs and systems.
2. Psychological Effects
On a psychological level, qigong helps individuals develop better coping mechanisms for stress. The mindfulness aspect of qigong trains the mind to be more aware of one’s thoughts and emotions without judgment. This increased self-awareness allows individuals to recognize when they are starting to feel stressed and take proactive steps to manage their stress response.
For example, a qigong practitioner may notice that when faced with a stressful situation at work, such as a tight deadline, they start to feel anxious and their mind begins to race. Through their qigong practice, they have learned to pause, take a few deep breaths, and observe their thoughts without getting caught up in them. This ability to step back and respond to stress in a more rational and calm manner can prevent the stress from escalating and having a negative impact on their well-being.
Qigong also helps in reducing rumination, which is the tendency to repeatedly think about negative events or situations. Rumination is a common feature of stress and can contribute to the development of anxiety and depression. By focusing the mind during qigong practice, individuals are able to break the cycle of rumination and replace negative thoughts with more positive and constructive ones. A study by Li et al. (2019) found that long-term qigong practitioners had lower levels of rumination compared to non-practitioners.
Qigong and Depression
1. Neurochemical Changes
Depression is often associated with imbalances in neurotransmitters in the brain, such as serotonin, dopamine, and norepinephrine. Qigong practice has been shown to have a positive impact on these neurotransmitter systems. Research suggests that qigong can increase the levels of serotonin, a neurotransmitter that plays a crucial role in regulating mood, sleep, and appetite. Higher levels of serotonin are associated with improved mood and a reduced risk of depression.
A study conducted by Chen et al. (2021) used functional magnetic resonance imaging (fMRI) to examine the effects of qigong on the brain. The results showed that after a period of qigong practice, there were significant changes in the brain regions involved in the regulation of neurotransmitters, including an increase in the activity of the serotonergic system.
In addition to serotonin, qigong may also affect dopamine levels. Dopamine is associated with feelings of pleasure, motivation, and reward. In individuals with depression, dopamine function is often impaired. Qigong practice may help to boost dopamine release, thereby improving mood and motivation. Some anecdotal reports from qigong practitioners suggest that they experience increased energy and a greater sense of well-being after regular practice, which could be related to changes in dopamine levels.
2. Behavioral and Cognitive Changes
Qigong can also have a positive impact on the behavioral and cognitive aspects of depression. The physical movement and activity involved in dynamic qigong can help to counteract the lethargy and lack of motivation that are common symptoms of depression. By engaging in gentle, rhythmic movements, individuals can increase their physical activity levels, which in turn can improve their mood and energy.
Moreover, the mindfulness and meditation components of qigong can help individuals with depression challenge negative thought patterns and develop more positive ways of thinking. Depression is often characterized by distorted and negative self-perceptions, such as feelings of worthlessness and hopelessness. Through qigong practice, individuals learn to observe their thoughts objectively and replace negative self-talk with more positive and realistic statements.
For example, a person with depression may constantly tell themselves that they are a failure and that nothing they do will ever be good enough. During qigong meditation, they may become more aware of this negative thought pattern and start to question its validity. They can then actively choose to replace it with more positive thoughts, such as “I am doing my best, and every small step counts.” This process of cognitive restructuring can gradually improve their self-esteem and overall mental state.
Qigong and Anxiety
1. Relaxation Response
Anxiety is often accompanied by a state of hyperarousal in the body, with symptoms such as increased heart rate, rapid breathing, and muscle tension. Qigong’s focus on slow breathing, relaxation, and mindfulness can effectively trigger the body’s relaxation response, counteracting this state of hyperarousal.
The slow, deep breathing techniques in qigong help to regulate the body’s respiratory rate and oxygen intake. When individuals take slow, controlled breaths, it sends a signal to the brain to relax. This can reduce the physical symptoms of anxiety, such as shortness of breath and rapid heart rate. A study by Liu et al. (2020) found that qigong breathing exercises were effective in reducing anxiety symptoms in a group of college students who were experiencing exam-related stress.
In addition, the relaxation of the body’s muscles during qigong practice helps to relieve muscle tension, which is another common physical manifestation of anxiety. By consciously relaxing the muscles, individuals can further reduce the overall sense of anxiety in the body. The combination of slow breathing and muscle relaxation creates a feedback loop, where the physical relaxation promotes mental relaxation, and vice versa.
2. Cognitive Restructuring
Similar to its effects on depression, qigong can also help individuals with anxiety restructure their thought patterns. Anxiety often involves excessive worry and catastrophic thinking, where individuals anticipate the worst-case scenario in various situations. The mindfulness practice in qigong helps individuals become more aware of these negative thought patterns and break the cycle of worry.
Through qigong meditation, individuals learn to observe their anxious thoughts without getting carried away by them. They can then challenge the irrationality of these thoughts and replace them with more rational and positive alternatives. For example, someone with social anxiety may constantly worry that they will make a fool of themselves in social situations. During qigong practice, they can learn to recognize this thought as an anxious distortion and instead focus on positive self-statements, such as “I am a valuable person, and people will accept me for who I am.” This process of cognitive restructuring can gradually reduce the intensity and frequency of anxious thoughts.
Specific Qigong Techniques for Stress Management
Qigong offers a range of techniques tailored to address stress by integrating mind, body, and breath adjustments. Based on the documents provided, these techniques leverage ancient wisdom to regulate the nervous system, release tension, and foster mental clarity. Below are detailed explanations of key practices:
1. Breathing Techniques: The Foundation of Stress Relief
Breathing is a core element of qigong stress management, with specific methods designed to balance the autonomic nervous system.
- Abdominal Breathing: This technique focuses on deep, slow breaths that engage the diaphragm, expanding the abdomen on inhalation and contracting it on exhalation. It directly relieves body tension and calms the mind by shifting the body into a relaxed state. Practitioners are encouraged to practice this whenever possible—such as while waiting, before meals, or before getting up—turning routine moments into opportunities to reduce stress.
- Resonance Frequency Breathing: At 6 breaths per minute, this rhythm synchronizes the heart rate and breathing, optimizing the body’s physiological balance. It acts as a therapeutic tool, directly influencing the nervous system to reduce stress responses.
- Counting Breaths: A simple yet effective practice where individuals count breaths up to 12 without interruption. This anchors attention to the present moment, diverting focus from stressors and training the mind to stay grounded.
2. Mindfulness and Meditation Practices
Qigong emphasizes detaching from stressors and living in the present, achieved through:
- Integrative Mind-Body-Breath Meditation: This practice combines breath awareness with inward attention, training the mind to let go of past regrets and future worries. By focusing on the here and now, practitioners reduce rumination and emotional attachment to stressors.
- MARD Approach: A structured method for handling stressful events:
- Mindful of Breath: Centering attention on breathing to stay present.
- Acceptance of What It Is: Acknowledging the stressor without resistance.
- Reframing with Positivity: Shifting perspective to find growth or opportunity in the situation.
- Detachment from the Outcome: Letting go of fixed expectations to reduce anxiety.
3. Dynamic Qigong Forms for Tension Release
Physical movement in qigong releases bodily tension while calming the mind:
- Eight Pieces of Brocade: A classic set of movements that combines gentle stretches with breath regulation. Each posture targets specific energy channels, alleviating physical tightness and promoting mental relaxation. It is often practiced to reduce stress-related stiffness.
- Six-Healing Sounds Qigong: Uses vocal sounds to correspond with different organs, releasing emotional and physical blockages. For example, specific sounds can soothe the liver (linked to anger) or calm the heart (linked to anxiety), directly addressing stress-induced imbalances.
- Happy Fisher Qigong: These dynamic forms use flowing movements to relieve muscle tension. The rhythmic motions, paired with mindful breathing, quickly transition the body into a relaxed state, making them effective for acute stress relief.
4. Lifestyle Integration: Small Daily Practices
Qigong techniques extend beyond formal sessions into daily life:
- Guided Imagery: Visualizing calming scenes (e.g., sacred water cleansing the body) during daily activities like showering to reduce stress.
- Mindful Eating: Paying full attention to food sensations, preventing overeating caused by stress and fostering a sense of presence.
- Walking Meditation: Turning routine walks into mindful practices by focusing on each step and breath, transforming physical movement into a stress-relief tool.
These techniques work synergistically: breathing regulates the body, mindfulness redirects the mind, and movement releases physical tension—together addressing stress at its physical, emotional, and mental roots. Regular practice, even for short periods, builds resilience, making stress easier to manage over time.
In July our weekly qigong for health class will focus on Qigong for stress management and qigong for mood disorders, including mindfulness meditation, happy fisher qigong and qigong for anxiety. You may join us on any Sunday from 9 to 10:30am EST:
Conclusion
In conclusion, qigong offers a holistic approach to managing stress, depression, and anxiety. Through its unique combination of physical postures, breathing techniques, and mindfulness meditation, qigong can have a profound impact on both the physiological and psychological aspects of these mental health challenges.
The physiological effects of qigong, such as reducing stress hormones, improving cardiovascular function, and regulating the autonomic nervous system, help the body recover from the effects of stress and promote overall health. On the psychological level, qigong helps individuals develop better coping mechanisms, reduce rumination, restructure negative thought patterns, and improve self-awareness.
While qigong should not be considered a substitute for professional medical treatment for severe depression and anxiety, it can be a valuable complementary therapy. It offers a natural, accessible, and cost-effective way for individuals to take an active role in their mental health and well-being. Further research is needed to fully understand the mechanisms underlying the effects of qigong and to optimize its use in the context of mental health treatment. However, the existing evidence, along with the numerous positive anecdotal reports, suggests that qigong has the potential to play an important role in helping people manage stress and deal with mood disorders.
So, for those looking for additional ways to manage stress, depression, or anxiety, qigong may be a practice worth exploring. It offers a path to relaxation, self-discovery, and improved mental health that has been tested and refined over thousands of years.
For more information about our weekly qigong for health: https://yang-sheng.com/?p=12654
References
- Chowdhury, S., et al. (2019). The effects of breathing exercises on the autonomic nervous system: A systematic review. Complementary Therapies in Medicine, 45, 252-261.
- Zhang, Y., et al. (2020). Effects of qigong on salivary cortisol levels in healthy adults: A randomized controlled trial. Journal of Alternative and Complementary Medicine, 26(8), 741-747.
- Wang, X., et al. (2018). The effect of qigong on blood pressure: A meta-analysis of randomized controlled trials. Journal of Integrative Medicine, 16(3), 175-181.
- Li, X., et al. (2019). The impact of long-term qigong practice on rumination and mental health. Frontiers in Psychology, 10, 1546.
- Chen K, “Qigong therapy for stress management.” in Lehrer PM, Woolfolk RL and Sime WE (eds.) Principals and Practice of Stress Management, 4th Edison. New York: Guilford Publications. 2020.
- Chen, X., et al. (2021). The effects of qigong on brain function in healthy individuals: A resting-state fMRI study. Frontiers in Human Neuroscience, 15, 631847.
- Oh JH, Sung SH, Park JK, et al. Qigong Therapy for Stress Management: A Systematic Review of Randomized Controlled Trials. Healthcare (Basel). 2024 Nov 23;12(23):2342.
- Liu, Y., et al. (2020). The effects of qigong breathing exercises on anxiety and stress in college students: A randomized controlled trial. Complementary Therapies in Clinical Practice, 40, 101183.
- Van Dam, K. (2020). “Individual Stress Prevention through Qigong”. International Journal of Environmental Research and Public Health, 17(19), 7342.