Qi Gong Evidence 2025: What Research Says (Mental Health, HRV & Heart)

There is a growing body of research on evidence that Qi Gong is beneficial on so many different levels. Having practised Qi Gong for over 20 years now, I can safely say I feel much younger and healthier than I did 20 years ago. And that is saying something. I have included the latest research in this article below.

You can start your practise with us by either joining our online course for beginners, or jumping straight in an attending our live classes. See below.

Start here (practise with guidance)

Build real benefits by practising, not just reading: Qi Gong for Beginners Online Course • Live Online Korean Qi Gong Classes

Medical disclaimer: Educational only. Not medical advice. If you have a condition, are pregnant, or take medication, please speak to your GP first. Practise gently and stop if you feel pain, dizziness, or distress.

Link band (quick access)

Qi Gong for Beginners Online Course
Live Online Korean Qi Gong Classes
Meridians & Organ Clock — Complete Guide
Qi Gong for Blood Pressure: Gentle Routines & Safety
Morning vs Evening Qi Gong: Routines for Busy People

The short answer (what the evidence shows in 2025)

• Mental health: Reviews of mind–body exercise (including Qi Gong and Tai Chi) report meaningful reductions in anxiety and depression, especially in older adults; Tai Chi often ranks best, with Qi Gong beneficial too. Evidence quality varies. (Frontiers)

• Heart-rate variability (HRV): A 2024 systematic review/meta-analysis finds Tai Chi/Qi Gong (combined) improve key HRV markers (HF power and SDNN), which relate to resilience and autonomic balance. (Lippincott)

• Cardio & blood pressure: Meta-analyses suggest Qi Gong lowers blood pressure and improves cardiometabolic risk factors; a 2024 RCT found Tai Chi reduced systolic BP more than aerobic exercise over 12 months in people with prehypertension. (PMC)

Bottom line: The research trend is positive—particularly for stress, mood, HRV and blood pressure—but studies vary in design and quality. Aim for gentle, regular practice and track how you feel.

Mental health findings (stress, anxiety, depression)

• A 2024 network meta-analysis across mind–body exercises shows significant improvements in anxiety and depression in older adults; Tai Chi ranked highest for depression, with Qi Gong showing benefits as well. This supports the role of breath-led, slow movement for mood. (Frontiers)

• A 2024 systematic review of Qi Gong for stress suggests potential benefit, but stresses the need for larger, well-controlled RCTs and more standardised protocols/outcomes. Expect individual variation—and keep practice gentle. (PMC)

Practical take: Use longer exhales, small ranges, and lower-belly focus (Lower Dahn Jon) to down-regulate stress. Pair movement with breath pacing.

HRV (heart-rate variability) in focus

• A 2024 meta-analysis pooling Tai Chi/Qi Gong trials reports significant gains in HF power (parasympathetic activity) and SDNN (overall variability), consistent with better autonomic balance. Not all HRV metrics changed, and heterogeneity was high—so expect modest but meaningful shifts with consistent practice. (Lippincott)

Practical take: Slow breathing (about 5–6 breaths/min) and relaxed posture are the likely drivers. Keep breath easy—no breath-holding.

Heart & blood pressure outcomes

• Hypertension & risk factors: Meta-analyses indicate Qi Gong can reduce blood pressure and improve markers like waist circumference and triglycerides; subgroup analyses suggest benefits for HDL, total cholesterol and fasting glucose in metabolic syndrome. (PMC)

• Head-to-head RCT (2024): In 342 adults with prehypertension, Tai Chi produced greater reductions in office and ambulatory systolic BP than aerobic exercise across 6–12 months, supporting the cardiovascular relevance of meditative movement. (JAMA Network)

• Style-specific (Baduanjin): A 2024 meta-analysis of RCTs in cardiovascular disease suggests Baduanjin may improve BP and lipid profiles; authors even report associations with long-term mortality in hypertensive cohorts, though all trials were conducted in one country and caution is warranted. (PMC)

Practical take: For BP, emphasise smooth exhale, side-rib mobility, and steady, low-intensity movement. Consistency beats intensity.

A gentle, evidence-aligned mini-protocol (10 minutes)

Aim: calm stress, support HRV, and nudge blood pressure kindly.
Do once or twice daily, most days of the week.

1. Arrive (1 min): Seated or standing. Inhale 4, exhale 6, through the nose. Jaw soft.

2. Side-rib “umbrella” (2 min): Hands on ribs. Inhale widen; exhale melt.

3. Front–back sweep (2 min): Inhale palms up the Ren line (front midline); exhale over crown down the Du line (back midline). Six rounds. Conception Vessel (Ren) • Governing Vessel (Du)

4. Weight-shift flow (2 min): Slow side-to-side, shoulders low. Breathe 4–6.

5. Lower-belly breathing (2 min): Hands below navel. Inhale “gather”, exhale “settle”.

6. Close (1 min): Hands on belly. Three easy breaths. Notice heart rate settling.

If you feel light-headed, shorten the range, breathe smaller, or rest.

How we teach this at Bright Beings Academy

We start with Lower Dahn Jon breathing to anchor the nervous system, add meridian brushing to free the back/side lines, and build short flows that you can keep. That’s how we help you turn evidence into daily results—kindly and consistently. Join us live for coaching, or begin at home:

Live Online Korean Qi Gong Classes • Qi Gong for Beginners Online Course

Safety first (simple rules)

• No breath holds or straining.

• Small, pain-free ranges.

• If you feel unwell, stop and rest.

• Speak to your GP if you have cardiovascular, respiratory, or pregnancy-related concerns.

Medical disclaimer: Educational only. Not a substitute for medical care. Consult your GP if unsure.

FAQs

Will Qi Gong improve my HRV?
It can. A 2024 meta-analysis found Tai Chi/Qi Gong improved HF power and SDNN, two important HRV markers linked to resilience. Effects vary by person and consistency. (Lippincott)

Is it as good as cardio for blood pressure?
A 2024 RCT in people with prehypertension found Tai Chi lowered systolic BP more than aerobic exercise over 12 months. Results don’t mean “don’t do cardio”—they suggest meditative movement is a strong option, especially if you prefer gentler training. (JAMA Network)

Does Qi Gong help anxiety and low mood?
Reviews indicate mind–body exercise (including Qi Gong) reduces anxiety/depression, particularly in older adults. Methods and quality differ, but the trend is positive. (Frontiers)

How many minutes do I need?
Most trials use 2–5 sessions/week, 30–60 minutes, but even 10 minutes daily helps build the habit. Start small and stack wins.

What about stress specifically?
A 2024 review suggests potential benefits, while calling for better-designed RCTs. Practically, longer exhales and gentle ranges are the low-risk, high-return levers. (PMC)

Any evidence for cholesterol or weight markers?
In metabolic syndrome, Qi Gong has been linked with improvements in waist circumference, triglycerides, SBP, and sometimes HDL/TC—with caveats around heterogeneity and study quality. (Frontiers)

Further reading (research & practice)

• Qi Gong for Beginners Online Course

• Live Online Korean Qi Gong Classes

• Meridians & Organ Clock — Complete Guide

• Qi Gong for Blood Pressure: Gentle Routines & Safety

Your next step

Turn promising evidence into daily calm, steadier HRV, and kinder blood pressure—one simple session at a time. Practise live with us for real-time support in the Live Online Korean Qi Gong Classes, or start today with the Qi Gong for Beginners Online Course.

I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)