Qi Gong and Anxiety: Mood and Mental Health Evidence 2020–2025

Qi Gong and Anxiety: Mood and Mental Health Evidence 2020–2025

Qi Gong At The Bright Beings Academy
November 17, 2025•11 min read

Feeling anxious, low or “on edge” can make life feel very small. It’s natural to look for something that calms your body and mind without overwhelming you or replacing the support you already have.

This page is a plain-English evidence hub. It pulls together recent research (around 2020–2025) on Tai Chi and Qi Gong for anxiety, low mood, stress and trauma-related symptoms. Instead of drowning you in trial tables, you’ll get the big picture, clear takeaways, and links to practical pages where you can actually start.

If you want “how-to” routines, pair this evidence hub with:

Then use this page to understand why these practices can help.

Learn Qi Gong at home at the Bright Beings Academy

Custom HTML/CSS/JAVASCRIPT
Live Online Qi Gong Classes at the Bright Beings Academy

How this page fits into the Qi Gong evidence cluster

This article is one of several health-focused evidence hubs designed to sit alongside practical condition guides. Together, they support the main evidence page Qi Gong Evidence (2025): What Studies Actually Say.

This anxiety and mood hub connects with:

And it cross-links with the other evidence hubs you’re building:

If you’d like the full methodology (what counts as good evidence, why RCTs and meta-analyses matter, and where the gaps are), you’ll find that in Qi Gong Evidence (2025): What Studies Actually Say.

Big picture: does Qi Gong help anxiety and low mood?

Several recent reviews and meta-analyses have pooled trials of Tai Chi and Qi Gong and compared them with usual care or wait-list controls. Overall, they tend to show:

  • Small to moderate improvements in anxiety and depression symptoms compared with doing nothing or standard care alone.(Frontiers)

  • Benefits across different groups: students, older adults, people with chronic illnesses and cancer survivors.(Wolters Kluwer Journals)

  • Reductions in perceived stress and negative mood when people practise regularly for several weeks.(Frontiers)

Examples from the recent literature include:

  • A 2024 meta-analysis of Tai Chi/Qigong in cancer patients found small-to-moderate improvements in depression and anxiety compared with controls.(ScienceDirect)

  • A 2024 network meta-analysis of mind–body exercises in adults reported that traditional Chinese exercises (including Tai Chi and Qi Gong) ranked highly for improving anxiety and depression, especially in older adults.(Frontiers)

In plain English:

Qi Gong is not a miracle cure, but the research suggests it can be a gentle, low-risk way to support anxiety, low mood and stress when practised regularly alongside your usual medical and psychological care.

Who has been studied – and what kind of Qi Gong?

1. Stressed but otherwise “healthy” adults

Several trials focus on students, teachers and workers under high stress:

  • Randomised trials of Baduanjin in college students show improvements in anxiety, mood and self-reported stress compared with usual activity.(PMC)

  • A 2022–2023 line of research on “sports-disadvantaged” students found that 16 weeks of Baduanjin improved mental health markers and heart-rate variability (HRV) – a measure linked with stress resilience.(d-nb.info)

These trials support using Health Qi Gong as a stress management tool for everyday anxiety and tension. In practice, you can access similar movements in:

2. Older adults and chronic conditions

Traditional Chinese exercises have been studied in older adults and people with long-term illness:

  • Reviews report improvements in anxiety, depression and quality of life in older adults after Tai Chi/Qigong programmes.(Wolters Kluwer Journals)

  • Mind–body exercise in chronic health conditions (including COPD, cardiovascular disease and cancer) shows beneficial effects on negative mood and stress, though study quality is mixed.(Frontiers)

If stiffness or balance is an issue, you may want to combine shorter mood-focused sessions with joint-friendly pages like:

3. Clinical anxiety and depression

Some trials look at Qi Gong or Tai Chi as part of treatment for diagnosed mood and anxiety disorders:

  • A 13-week Tai Chi/Qigong programme in adults with depression and anxiety found improvements in both mood symptoms and quality of life, suggesting these practices can be a useful adjunct to usual care.(liebertpub.com)

These programmes are structured and supervised. At home, you can build a simpler version using the foundations in:

Then expand with forms from Qi Gong Forms Library: Popular Sets Explained.

4. Cancer-related distress and mood

Cancer patients and survivors often live with heightened anxiety, low mood and fatigue:

  • Reviews of Tai Chi/Qigong in cancer populations report moderate improvements in cancer-related fatigue and quality of life, with some studies also showing reductions in anxiety and depression.(Wolters Kluwer Journals)

That evidence underpins:

5. Trauma, PTSD and nervous-system hyperarousal

Qi Gong and Tai Chi are also being explored for trauma-exposed populations:

  • Feasibility studies in veterans with PTSD suggest Tai Chi is safe, acceptable, and perceived as beneficial, with early signs of reduced PTSD symptoms and distress.(BMJ Open)

  • A 2022 review of Tai Chi/Qigong for trauma-exposed groups points to potential benefits for symptoms and functioning, while also stressing the need for more robust trials.(ScienceDirect)

Because trauma can make body-based practices intense, we always recommend a trauma-aware, titrated approach. Flare-aware pacing from:

can also be applied to anxiety, especially if your system is very reactive.

How might Qi Gong actually help anxiety and mood?

Researchers discuss several likely mechanisms:

  • Breathing and the vagus nerve. Slow, diaphragmatic breathing used in Health Qi Gong may support parasympathetic activity and heart-rate variability (HRV), both linked with stress resilience.(d-nb.info)

  • Gentle movement instead of freeze. Anxiety and trauma often create braced, frozen patterns. Soft, rhythmic movement gives the nervous system new “safe movement” experiences, gradually easing muscular guarding.(Frontiers)

  • Attention training. Coordinating breath and movement acts like moving meditation, reducing rumination and worry loops by giving the mind a simple, embodied focus.(Frontiers)

  • Rhythm and ritual. Practising at the same times each day creates predictability and grounding, which is soothing for an anxious system.

In Bright Beings language, we’d say Qi Gong helps you shift from an overactive “survival brain” towards a more regulated “flow brain” – supported by good sleep, compassionate self-talk, and professional support where needed.

Safety, limits and when to get more support

Qi Gong is usually very low risk, but it should never replace appropriate mental health care.

Please keep in mind:

  • If you live with moderate to severe depression, active suicidal thoughts, psychosis, mania, or complex PTSD, Qi Gong belongs alongside professional care, not instead of it.

  • If movement or breathing practices trigger panic, dissociation or flashbacks, work with a trauma-informed clinician and keep practice very short and grounded.

  • If your anxiety consistently worsens when you practise, reduce the intensity and length, and speak with your GP, therapist, or mental health team.

The same disclaimer runs through all your hubs – for example Qi Gong & Cancer-Related Fatigue: What the Studies Say and Qi Gong & Cardiovascular Health: Blood Pressure, HRV & Heart Health – so readers see Qi Gong as supportive, not a standalone cure.

Turning evidence into a real-life Qi Gong plan

Many studies use:

  • Frequency: 2–5 sessions per week

  • Length: 30–60 minutes per session

  • Duration: 6–12 weeks before outcomes are measured(Frontiers)

For sensitive nervous systems, that’s often too much to begin with. A kinder, more realistic path:

  1. Start tiny.

  2. Pick mood-friendly forms.

  3. Choose your time of day wisely.

  4. Adapt for pain, fatigue or mobility limits.

  5. Connect dots with other hubs.

When you’re ready for live guidance, you can deepen your practice with Live Online Qi Gong Classes.

Join Bright Beings Academy

If you’d like calm, guided sessions designed for sensitive nervous systems – blending Qi Gong, breath and sound – you’re very welcome to practise with us.

Here you’ll see the three membership options so you can choose the level of support that feels right for you.

Custom HTML/CSS/JAVASCRIPT

Related Evidence Hubs

If anxiety is only one part of your picture, you may find these plain-English summaries helpful as well:

For immune and inflammation markers across long-term conditions, explore Qi Gong and Autoimmune Conditions: Inflammation Evidence 2020–2025

FAQs – Qi Gong and Anxiety: Mood and Mental Health Evidence

Can Qi Gong replace my medication or therapy?
No. The evidence supports Qi Gong as an add-on that can reduce anxiety and depression symptoms, not as a full substitute for treatments like CBT, counselling or medication.(Frontiers) If you’re thinking of changing medication, always talk to your prescriber first.

How long before I might feel a difference?
In research, mood changes are usually measured after 6–12 weeks of regular practice.(Frontiers) Some people feel a little calmer after the first few sessions; others notice shifts more slowly. Start small, be consistent, and remember that “tiny but often” is better than one big push that leaves you wiped out.

Does the evidence say Qi Gong helps depression too?
Yes. Many trials measure anxiety and depression together. Reviews of Tai Chi/Qigong show small-to-moderate improvements in both, especially when people practise several times per week.(PMC) Qi Gong won’t replace structured therapy, but it can be a kind foundation and daily anchor.

What if I feel more anxious when I start?
It can happen, especially if you’re not used to noticing your body. Shorten your sessions, keep movements extremely simple, and focus on soft, extended exhalations. If you notice panic, flashbacks or strong dissociation, stop and seek help from a trauma-informed professional. Pacing strategies in Qi Gong for Fibromyalgia & Chronic Pain: Gentle Relief and Qi Gong for Long-COVID Fatigue: A Breath-Led Reset can also be applied here.

Is there any evidence for trauma and PTSD?
Yes, but it’s early. Feasibility studies and reviews suggest Tai Chi/Qigong are safe, acceptable and potentially helpful for PTSD symptoms in veterans and trauma-exposed groups, though more rigorous trials are needed.(ScienceDirect) That’s why this site emphasises safety, titration and collaboration with your clinical team if you have significant trauma history.

What style of Qi Gong is best for anxiety?
Most trials use standardised Health Qi Gong sets like Baduanjin. In real life, the “best” style is the one you actually enjoy and feel safe repeating. Calm options include:

Further reading in this cluster

To go deeper into the science and find practical next steps, explore:

Learn Qi Gong at home at the Bright Beings Academy

Custom HTML/CSS/JAVASCRIPT

I look forward to connecting with you in my next post.

Until then, be well and keep shining.

Peter. :)

qi gong for anxiety, qigong for anxiety, qi gong and depression, qigong for mood, qi gong stress relief, qi gong mental health evidence, qigong research anxiety 2020 2025, qi gong for ptsd symptoms, health qigong mental health, baduanjin anxiety studies, qi gong evidence hub
Peter Paul Parker is a Meraki Guide and Qi Gong Instructor who helps empaths, intuitives, and the spiritually aware heal emotional wounds, embrace shadow work, and reconnect with their authentic selves. Through a unique blend of ancient practices, modern insights, and his signature Dream Method, he guides people towards self-love, balance, and spiritual empowerment.

Peter Paul Parker

Peter Paul Parker is a Meraki Guide and Qi Gong Instructor who helps empaths, intuitives, and the spiritually aware heal emotional wounds, embrace shadow work, and reconnect with their authentic selves. Through a unique blend of ancient practices, modern insights, and his signature Dream Method, he guides people towards self-love, balance, and spiritual empowerment.

LinkedIn logo icon
Youtube logo icon
Back to Blog