Qi Gong and Its Effects on Mental Health and Wellbeing by Nancy Gheysens
Since completing my Health and Fitness Lifestyle Advisor Certificate with ELMO (European Lifestyle Medicine Organisation), I have developed a strong interest in Qi Gong, particularly due to the increasing body of scientific evidence demonstrating its beneficial effects on mental health and overall wellbeing.
Through my membership at Mix, a multidisciplinary sports complex in Brussels, I have had the opportunity to explore various movement-based practices, including Qi Gong. Motivated by both scientific literature and professional curiosity, I began practicing Qi Gong several months ago to experience its effects firsthand. Since then, I have consistently attended sessions, as I notice clear benefits in terms of emotional regulation, mental calmness, and perceived energy levels following each class.
Definition and Origins of Qi Gong
Qi Gong (pronounced "chee gong") is a traditional Chinese mind–body practice that originated thousands of years ago as a component of Traditional Chinese Medicine (TCM). It integrates
gentle physical movements, controlled breathing techniques, and focused mental attention with the aim of cultivating and regulating qi, commonly described as vital life energy. The overarching goal of Qi Gong practice is to promote health, prevent disease, and enhance
psychological and physical wellbeing.
Fundamentally, Qi Gong emphasizes working in harmony with the body and mind rather than exerting force or strain. It is considered a low-impact, adaptable practice suitable for individuals across age groups and fitness levels.
Core Components of Qi Gong
Qi Gong incorporates both physical and psychological elements and focuses on the regulation of three key aspects: mind, breath, and movement/posture. In most Qi Gong practices:
- Breathing is slow, deep, and controlled, often emphasizing diaphragmatic breathing and, in some forms, coordinated breathing with vocalized sounds.
- Movements are smooth, gentle, and continuous, designed to enhance relaxation, joint mobility, and postural alignment.
- Mental regulation involves focused attention, body awareness, and visualization techniques.
Health Applications and Benefits
Qi Gong is commonly practiced to:
- Reduce stress, anxiety, and symptoms of psychological distress
- Improve balance, flexibility, coordination, and posture
- Support immune function and overall physical health
- Enhance perceived energy levels without excessive physiological arousal
- Promote mental clarity and emotional regulation
Several studies suggest that Qi Gong may be particularly beneficial for older adults and individuals seeking a gentle, meditative form of physical activity.
Subjective Experience
Practitioners frequently report sensations such as warmth, tingling, increased body awareness,and a sense of grounded calm. Improvements in joint mobility, movement fluidity, and mental focus are also commonly described. Even when effects are perceived primarily as relaxation, this outcome alone contributes positively to stress management and recovery.
Personal and Professional Reflection
From a professional perspective, Qi Gong represents an effective complementary practice alongside more intensive forms of physical training. It enhances body awareness, supports recovery, and promotes sustainable movement habits. The practice requires concentration, postural precision, and an understanding of natural rhythms, including seasonal influences, which reinforces its holistic approach. As with many mind–body interventions, its benefits are best understood through direct experience and consistent practice.
Instruction and Social Context
Instruction quality plays an important role, as different trainers introduce varying dynamics and emphases within the practice. At Mix, the Qi Gong sessions led by Leen provide a structured yet supportive environment. Post-class discussions and group interaction further contribute to social connectedness, which is itself an important determinant of wellbeing.
Conclusion
Qi Gong is a scientifically supported mind–body practice that offers measurable psychological and physical health benefits. Its accessibility, low physical strain, and integrative nature make it a valuable addition to lifestyle medicine and preventive health strategies.
Reference
Ik Chang P-S, Knobf T, Oh B, et al. Physical and psychological health outcomes of qigong exercise in older adults: a systematic review and meta-analysis. The American Journal of Chinese Medicine. 2019;47(2):301–322.
Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A comprehensive review of health benefits of qigong and tai chi. American Journal of Health Promotion. 2010;24(6):e1–e25.