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As any educator will tell you, working in a school is very stressful. My job as a school psychologist in a school is no different. With many deadlines and decisions to make, it’s crucial that I have as many tools in my toolbox to manage stress as I can. For years I used yoga to help manage my stress and it has been immensely helpful. However, a toolbox with just a hammer in it isn’t very useful, so I aim to add to my stress management toolbox whenever I can. My most recent addition is Qigong. It’s not your first go-to in Western culture, but it has made such a difference in my life and has many benefits beyond stress relief.
What is Qigong
Qigong (pronounced chee-gong) is an ancient Chinese practice that integrates gentle movement, regulating your breath, and focused intention to cultivate life force energy, known as qi. While “qi” isn’t something that can be directly measured by modern science, in Traditional Chinese Medicine (TCM) it is understood as the vital energy that flows through the body’s meridians (energy pathways).
How are Qigong and Tai Chi Different?
If you see someone practicing Qigong, you may mistake it for Tai Chi. Both involve slow, flowing, mindful movements, but there are some key differences:
- Tai Chi originated as a martial art. The graceful, choreographed sequences often seen in parks and community centers today evolved from fighting forms. Its health benefits are now more emphasized than its martial art applications.
- Qigong is broader and more varied. Some forms are dynamic with larger movements while others are quiet, still and even purely meditative or breath-based. Qigong can be done standing, sitting, or lying down. It is generally thought of to be easier to learn and more focused on improving health.
In short, Tai Chi is one branch of the larger Qigong tradition. Qigong is a larger category and Tai Chi is one of the specific methods within that category.
Benefits of Qigong
Qigong has many benefits for your mental, emotional, spiritual, and physical health. Here are some of the benefits backed by research:
- Stress reduction and emotional regulation: Qigong has been shown to reduce stress, anxiety, and symptoms associated with depression. This is likely done by engaging the parasympathetic nervous system and cultivating mindfulness (Johnke, et al., 2010; Wang et al., 2013).
- Improved sleep: Regular practice is associated with better sleep quality and duration (Feng, et al., 2024).
- Enhanced balance and mobility: Qigong can help improve balance, gait, and physical function (NCCIH, 2022; Jahnke et al., 2010)
- Pain reduction: Qigong can help with chronic pain conditions by decreasing pain perception and improving coping (NCCIH, 2022; Zhang et al, 2020).
- Immune function and Inflammation: Studies report improvements in several immune-related and inflammation related blood markers (Jahnke, et al., 2010).
- Cognition and Memory: Qigong has been found to improve cognition and memory with regular practice (Liu et al., 2023; NCCIH, 2022).
- Improved cardiac health: Qigong has been shown to have beneficial effects on decreasing blood pressure, reducing heart rate, and increases in heart rate variability (Jahnke et al., 2010).
Most importantly, Qigong is accessible to all people. Movements can be adapted for people with limited mobility, making it an inclusive wellness practice.
My Experience with Qigong
I was first introduced to Qigong at Kripalu Center for Yoga and Health. I came into the class with a stomach ache, but left class feeling light, calm, and pain-free. I asked the instructor how this happened and she said that I moved my stuck qi. Sometimes experiences defy easy explanation, but I couldn’t deny the sense of connectedness to myself and the world around me that I hadn’t experienced before. It helped ground me and connect me both mentally and energetically.
That once class sparked my curiosity and I wanted to learn more and continue this practice. Since in-person classes weren’t available nearby, I started seeking virtual options. Youtube turned out to be a great resource. I came across Qigong for Vitality led by Jeff Chand. I was soon all in and decided to join his “Communi-Qi.” I loved not just the practices, but the feeling of being part of this supportive community.
How I Practice Qigong
What I particularly love about Qigong is its flexibility:
- Time-friendly: Even 5 minutes of practice can shift my energy and mindset.
- Moving meditation: It feels like the physical embodiment of mindfulness.
- Morning ritual: Practicing first thing sets a positive tone for the rest of my day. However, Qigong can be done at any time of day.
- Accessible for all: Whether you are young, older, or are dealing with injury, Qigong can be modified to meet your needs.
- Connection with nature: Practicing outside makes the experience even deeper, which is encouraged. I often take my iPad and AirPods into the backyard and follow along with a video while feeling the breeze and hearing the birds.
When I can’t get outside, I simply open the sliding glass door by our family room so I can connect with nature and its energy in some small way.
Final Thoughts
Qigong has become a quiet but powerful practice in my stress-management toolkit. It doesn’t require equipment, it’s gentle on the body, and it offers both immediate calm and long-term resilience. Whether you are an educator and mom like me, busy professional, someone juggling the many stresses of modern life, or you just want to improve your well-being, Qigong is worth exploring–either at a retreat center, through a local class, or with a virtual teacher.
References:
Cleveland Clinic. (2025, June 13). An introduction to qigong. https://health.clevelandclinic.org/what-are-the-health-benefits-of-qigong
Feng, F., To Tang, H., Ding, G.A., Mischoulon, D., Yeung, Al. (2024). Qigong as a non pharmaceutical therapy for sleep disturbance. Bran Behavior and Immunity Integrative, 7, 1-12. https://www.sciencedirect.com/science/article/pii/S2949834124000291#sec0100
Jahnke, R., Larkey, L., Rogers, C., Etnier, J., & Lin, F. (2010). A comprehensive review of health benefits of qigong and tai chi. American Journal of Health Promotion, 24(6), e1–e25. https://pmc.ncbi.nlm.nih.gov/articles/PMC3085832/
Liu, J., Shi, H., Lee, T.M.C. (2023). Qigong exercise and cognitive function in brain imaging studies: A systematic review of randomized controlled trials in health and cognitively impaired populations. Brain Behavior and Immunity Integrative, 3.https://www.sciencedirect.com/science/article/pii/S2949834123000156
National Center for Complementary and Integrative Health. (2022, February). Qigong: What you need to know. National Institute of Health. Retrieved September 16, 2025 from:https://www.nccih.nih.gov/health/qigong-what-you-need-to-know
Qigong for Vitality. (n.d.). Retrieved September 16, 2025 from: https://www.qigongforvitality.com/.
Wang, F., Lee, E.‑K. O., Wu, T., Benson, H., Fricchione, G., Wang, W., & Yeung, A. (2013). The effects of tai chi on depression, anxiety, and psychological well-being: A systematic review and meta-analysis. International Journal of Behavioral Medicine, 21(4), 605–617. https://doi.org/10.1007/s12529-013-9351-9
Zhang, Y.P, Hu, R.X, Han, M., Lai, B.Y., Liang, S.B., Chen, B.J., Robinson, N., Chen, K., Liu, J.P. (2020). Evidence base of clinical studies on qigong: A bibliometric analysis. Complementary Therapies in Medicine, 50. https://www.sciencedirect.com/science/article/pii/S0965229919314608
