Qi Gong for Depression & Low Mood: A Kind Approach

If you’re feeling flat, heavy, or stuck, you are not failing. Your system is tired. It needs warmth, rhythm, and safe movement. Qi Gong offers that in small, repeatable steps. Gentle breath. Soft shapes. Attention that doesn’t judge. In this guide, you’ll learn how Qi Gong can help low mood, how to practise safely, and two short routines you can start today. You’ll also see how it fits alongside NHS-recommended care.

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Why Qi Gong can help with low mood

Depression pulls us inward. Shoulders round. Breath gets shallow. Thoughts loop. The body moves less. Qi Gong reverses that gently. Slow movement opens tight spaces. Longer exhales calm the nerves. Attention softens. You feel a little more here.

There’s another layer. Exercise helps depression. Strong evidence shows movement has a meaningful effect on symptoms. Qi Gong is movement that meets you where you are—no strain, no impact, just steady, kind practice. (BMJ)

Safety first (read once)

• Pain, strain, or panic are stop signs.

• Keep knees soft. No locked joints.

• Breathe light and quiet through the nose. Make the exhale slightly longer.

• Trauma, anxiety, or dissociation? Practise with eyes softly open. Keep ranges small.

• If you feel worse after practice, shorten the time. Practise earlier in the day.

• If you’re in crisis, contact your GP, call NHS 111 (24/7 mental health option), or call 999 for an emergency. You can also reach Samaritans 116 123. You are not alone. (NHS England)

How Qi Gong supports mood (plain English)

• Longer exhales nudge the nervous system towards calm and balance. This improves vagal tone and can ease anxiety that often rides with low mood. (PMC)

• Slow, rhythmic movement builds gentle energy without overload. It helps you feel the body again. That counters the numbness and shutdown many people describe.

• Kind attention interrupts rumination. You practice feeling, not fixing. A few minutes most days changes the tone of your inner world.

5-minute “mood reset” (seated)

Set-up: Sit towards the front of a chair. Feet flat. Spine tall. Jaw soft.

1. Arrive (30s) — Inhale for 3, exhale for 6. Let shoulders drop.

2. Neck release (45s) — Tiny yes/no nods. Slow half-circles. No forcing.

3. Seated spinal wave (60s) — Inhale, tilt pelvis forward, chest softens open. Exhale, tilt back, belly relaxes. Small and smooth.

4. Cloud Hands (seated) (90s) — Hands float side-to-side at chest height. Eyes half-closed. Keep the 3/6 breath.

5. Belly breathing (60s) — One hand below the navel. Feel the lower abdomen rise on inhale, fall on exhale. Whisper-quiet breath.

6. Close (15s) — Rub palms warm. Cup the eyes. Small bow.

If your mind races, silently count the exhale from 1 to 5, then start again.

10-minute “gentle lift” (standing)

Posture: Feet hip-width. Knees soft. Crown tall. Tongue lightly on the roof of the mouth.

1. Shake and settle (1 min) — Loosen ankles, knees, hips, wrists.

2. Lift the Sky (2 mins) — Inhale float hands up, exhale glide down. Slow, smooth.

3. Open–Close the Chest (2 mins) — Inhale open a little, exhale round as if hugging a tree. Keep shoulders down.

4. Gather to Centre (2 mins) — Scoop from the sides to the lower belly. Breathe 3/6 or 4/6.

5. Hug-the-Tree (2 mins) — Arms rounded, elbows heavy, breath quiet.

6. Close (1 min) — Stroke down arms and legs. Hands rest over the lower belly. Notice any shift.

Knee care: keep knees tracking over the middle toes. Lower range is fine.

A 4-week plan (gentle and realistic)

• Week 1: Practise 5–7 minutes, most days. Learn the shapes. Keep breath easy.

• Week 2: Extend to 8–10 minutes. Add a few steps of standing stillness at the end.

• Week 3: Keep 10–12 minutes steady. Notice which moves lift your mood most. Repeat those.

• Week 4: Personalise. Shorter on tough days. A little longer on better days. The goal is consistency, not heroics.

Small, kind steps change the baseline. That’s the win.

Working alongside your care (UK context)

Qi Gong is complementary. It does not replace medical care. In England and Wales, NICE recommends a menu of first-line options tailored to severity and preference. For less severe depression, choices include guided self-help, psychological therapies, and active monitoring; antidepressants are not routinely offered first line unless you prefer them. For more severe depression, options include combined CBT and an antidepressant, or other therapist-led treatments. Speak to your GP or mental-health team about the right path. (NICE)

Troubleshooting: common snags

• “I feel nothing.” That’s fine. Stay tiny. Two minutes counts. Mood often shifts after a few weeks of regular practice.

• “I get wired instead of calm.” Practise earlier. Shorten sessions. Emphasise seated work and the longer exhale.

• “My knees complain.” Reduce range. Try the seated version. Keep knees soft, not locked.

• “I forget to practise.” Tie it to an anchor: morning tea, lunch break, or after work. Put your mat where you can see it.

Join Bright Beings Academy

Want structure, warmth and live encouragement as you rebuild your inner steadiness? Join Bright Beings Academy and follow our step-by-step mood-support sequences—plus weekly live classes and replays to keep you going. Membership options below.

Evidence snapshot (what studies suggest)

• Exercise helps depression. A large 2024 BMJ review found that exercise shows moderate effects for depression compared with active controls. Qi Gong is a low-impact way to access this benefit when energy is low. (BMJ)

• Tai Chi/Qi Gong & depression: Recent reviews and meta-analyses report small-to-moderate improvements in depressive symptoms across groups (for example, older adults and people living with or after cancer), with low risk of harm and best results from regular practice. Effects vary by study quality, programme length, and population. (Frontiers)

• Breath and vagal tone: Slow, paced breathing (around 5–6 breaths/min) improves markers of vagal activity and state anxiety. This helps reduce arousal that often accompanies low mood. (PMC)

• Consistency over intensity: Some reviews note inconsistency across trials, but the overall direction favours mind–body movement when done often and gently. Real-world takeaway: expect steady, modest gains that compound with practice, not an instant fix. (Lippincott Journals)

• Care pathways: For adults with depression, NICE sets out first-line treatments based on severity, including psychological therapies and, where appropriate, medication; combined approaches are common for more severe episodes. Qi Gong sits alongside as supportive self-care. (NICE)

FAQs — Qi Gong for Depression & Low Mood: A Kind Approach

Will Qi Gong cure my depression?
Qi Gong is not a cure. It’s a supportive practice that can lift energy, reduce stress, and improve sleep and motivation over time. Many people feel a small shift within two weeks. Keep expectations kind and steady. Pair with professional care when needed. (BMJ)

How often should I practise for low mood?
Aim for 10 minutes, 4–6 days a week. Short is fine. Consistency matters more than intensity. Morning practice often gives a clearer lift.

Can I do Qi Gong while on antidepressants or in therapy?
Yes. Qi Gong pairs well with therapy and medication. For more severe depression, NICE often recommends combined approaches. Use Qi Gong to support your nervous system while you follow your treatment plan. (NICE)

What if practice makes me feel worse?
Stop and shorten. Switch to the seated routine. Keep eyes open. Focus on the longer exhale. Practise earlier in the day. If symptoms persist, pause and speak to your clinician.

Is breathing the key part?
Breath helps a lot. A longer, quiet exhale supports vagal tone and calm. But the gentle movement plus breath is the sweet spot for many people. (PMC)

When should I seek urgent help?
If you feel unsafe, can’t care for yourself, or have thoughts of harming yourself, please contact your GP, call NHS 111 (press the mental health option), or call 999 in an emergency. Samaritans 116 123 are there 24/7. (NHS England)

Further reading on Bright Beings Academy

• Standing Meditation (Zhan Zhuang): 5-Minute Foundations — https://brightbeingsacademy.com/post/standing-meditation-zhan-zhuang-foundations

• Eight Brocades (Ba Duan Jin): A Gentle Starter Guide — https://brightbeingsacademy.com/post/eight-brocades-ba-duan-jin-guide

• Qi Gong for Sleep & Insomnia: The Complete Guide (2025) — https://brightbeingsacademy.com/post/qi-gong-for-sleep-insomnia-2025

• Morning vs Evening Qi Gong: Which Serves You Best? — https://brightbeingsacademy.com/post/morning-vs-evening-qi-gong

• Qi Gong Evidence (2025): What Studies Actually Say — https://brightbeingsacademy.com/post/qi-gong-evidence-2025

• Sound, the Vagus Nerve & HRV (2025): Settle Your System — https://brightbeingsacademy.com/post/sound-vagus-nerve-hrv-2025

Join Bright Beings Academy

Ready to build a kinder daily rhythm for mood and energy? Join Bright Beings Academy below and choose the membership that suits you. I’ll place the membership options block here so you can get started right away.

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