Skip to content

Mind–body

Qigong

Qigong is a mind-body practice studied in relation to physical functioning and broader well-being, including mental-health and sleep-related outcomes. Research also examines its use in specific health conditions, but these different contexts should not be treated as interchangeable.

Qigong is a mind-body practice.

Overview

Qigong is a mind-body practice studied in relation to physical functioning and broader well-being, including mental-health and sleep-related outcomes. Research also examines its use in specific health conditions, but these different contexts should not be treated as interchangeable.

Well researched: 166 studies. Last checked Oct 9, 2026.

47
human evidence
38
eligible
10
unclassified
6
animal / null result

Best-evidenced uses

5 variations documented

EvidenceStrong
166
Studies

Evidence checked Oct 9, 2026 · newest study 2026

The text on this page was written before the latest evidence check. The tables and numbers are up to date.

Study designs:Meta-analysis59Systematic review22RCT57Quasi Experimental12Cohort study2Case series1Case report1Cross Sectional1Pilot study7Qualitative2Narrative review2
Study grades:
A
13
B
55
C
86
D
12

355 community reports across 5 platforms

View sources

Coverage

Effects
58
Helps with
43
Side effects
8
Interactions
9
How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

  • StrongWell established — backed by strong, consistent human research.
  • ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
  • PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
  • LimitedVery limited evidence — treat this as a hypothesis, not proof.
  • InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

  • Very highVery sure — strong, consistent evidence
  • HighFairly sure — consistent evidence from good studies
  • MediumModerately sure — new studies could change this
  • LowNot sure — little or mixed evidence
  • Very lowVery unsure — almost no usable evidence

Source — where the data comes from

  • Meta-analysisPooled analysis of many trials — the strongest evidence
  • RCTRandomized controlled trial — a strong human study design
  • ClinicalA human clinical study
  • Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
  • Animal researchStudied in animals, not humans
  • Community reportsAggregated user reports — anecdotal signal, not evidence
  • TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

  • AHigh-quality — strong, consistent human trials
  • BGood — solid evidence with some limitations
  • CModerate — limited, small, or mixed-quality studies
  • DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

These are research findings, not promises. A practice does not replace medical treatment.

What does research say?

What studies found for each claimed effect, best evidence first.

58 claims:15 some evidence12 mixed21 not enough evidence1 not tested in people4 personal stories only5 no benefit found

  • Cognitive Function ImprovementSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    17 of 18 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 11 weeks, typically 14.

    A 2023 meta-analysis of randomized trials found a small improvement in cognitive function among 2,365 people in its analysis. A 2025 meta-analysis of randomized trials also reported an improvement of 2.34 points.

    Open the Cognitive Function Improvement page
  • Blood Pressure SupportSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    10 of 12 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 12 weeks, typically 17.

    A 2017 meta-analysis of randomized trials found systolic blood pressure was 15.55 mm Hg lower with Tai Chi/Qigong than with no intervention among 468 people in its analysis. A 2021 meta-analysis also found systolic blood pressure was 8.90 mm Hg lower with Qigong than with nonexercise control among 487 people.

    Open the Blood Pressure Support page
  • Respiratory Health SupportSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    18 of 19 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 1 week, typically 13.

    A 2019 meta-analysis of randomized trials found a 0.32 L improvement in a respiratory measure among 993 people in its analysis. In a 2025 meta-analysis of randomized trials, Tai Ji and/or Qigong increased %PredFEV1 by 3.46% among people with stable COPD.

    Open the Respiratory Health Support page
  • Physical Endurance IncreaseSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    17 of 21 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 12 weeks, typically 19.

    A 2020 meta-analysis of randomized trials found that adding TQPs to RMs improved VO2peak by 1.24 mL/kg/min compared with RMs alone, among 245 people in its analysis. A 2019 meta-analysis of randomized trials also found a 30.57 m increase in the measured distance among 993 people in its analysis.

    Open the Physical Endurance Increase page
  • Flexibility ImprovementSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 9 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it typically ran 12 weeks.

    Open the Flexibility Improvement page
  • Physical Energy IncreaseSome evidence it helpsSize of effect: Large

    Some human studies found a benefit. More research could change this.

    All 5 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 6 weeks, typically 11.

    A pooled analysis of randomized trials reported improved activity levels (SMDs were −0.92...). In one RCT, physical and psychological scores were higher in the intervention group than in the control group at T2.

    Open the Physical Energy Increase page
  • Improve Heart Rate Variability (HRV)Some evidence it helpsSize of effect: Small

    Some human studies found a benefit. More research could change this.

    All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 8 weeks, typically 12.

    Open the Improve Heart Rate Variability (HRV) page
  • Triglyceride Level ReductionSome evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials. Trials that found it ran as little as 12 weeks, typically 14.

    A 2023 meta-analysis of randomized trials found lower triglyceride levels among 486 people in its analysis. A 2021 review also reported lower blood triglycerides in obese women with diabetes.

    Open the Triglyceride Level Reduction page

Only reported by users, not studied: Muscle Relaxation, Brain Fog Reduction, Biorhythm Regulation, and Cellular Energy Support.

What to expect

Qigong’s reported benefits were measured at the end of practice programs lasting weeks, rather than as immediate first-session responses. The programmes varied in length, with typical trial durations extending to several months for some outcomes. Where follow-up was reported, some benefits faded partly or fully after practice stopped. Unwanted effects were reported during multiweek programmes, not specifically after a single session.

Also studied in people with 43 health conditions

How strong the evidence is in each group. This is research, not a treatment recommendation.

  • SchizophreniaGood evidence it helpsSize of effect: Not known

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 3 studies with a clear result found a benefit.

    A subgroup pooled analysis found improvement in psychiatric symptoms, but not a significant effect on physical function. A 2024 randomized trial in 40 stable patients with Schizophrenia reported improved cognitive function.

    Open the Schizophrenia page
  • StrokeGood evidence it helpsSize of effect: Not known

    Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.

    All 7 studies with a clear result found a benefit.

    Pooled randomized trials in stroke survivors reported improvements in daily activities, neurological function, quality of life, mobility, walking and dynamic balance.

    Open the Stroke page
  • Breast CancerSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 10 studies with a clear result found a benefit.

    Open the Breast Cancer page
  • Cancer (General)Some evidence it helpsSize of effect: Medium

    Some human studies found a benefit. More research could change this.

    16 of 17 studies found a benefit; 1 found none.

    A network meta-analysis of randomized trials in cancer survivors found benefits for pain and quality of life compared with control. Other pooled trials enrolled women with breast cancer and reported quality-of-life, depression, and anxiety outcomes.

    Open the Cancer (General) page
  • DepressionSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 13 studies with a clear result found a benefit.

    A pooled analysis of seven randomized trials found reduced depression severity and improved response and remission rates compared with controls. A later pooled analysis also reported fewer depressive symptoms, but that result came from a single contributing trial.

    Open the Depression page
  • COPD (Chronic Obstructive Pulmonary Disease)Some evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 11 studies with a clear result found a benefit.

    Pooled randomized trials reported improvements in lung function, exercise capacity, and quality of life in people with COPD. A later analysis also found improvements in %PredFEV1 and 6MWT, but results varied considerably between trials.

    Open the COPD (Chronic Obstructive Pulmonary Disease) page
  • Parkinson's DiseaseSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 10 studies with a clear result found a benefit.

    Pooled randomized trials reported cognitive improvement with Tai Chi or Qigong in people with Parkinson's disease. The included trials enrolled people with a clinical diagnosis of the condition.

    Open the Parkinson's Disease page
  • Back PainSome evidence it helpsSize of effect: Not known

    Some human studies found a benefit. More research could change this.

    All 7 studies with a clear result found a benefit.

    Pooled randomized trials found reductions in pain and disability among people with nonspecific low back pain. A separate analysis of traditional Chinese exercise also reported better pain, disability and treatment response than control.

    Open the Back Pain page

Before you try it

What studies and reports say about side effects and who it may not suit.

Side effects

With weak evidence: Muscle Ache (Myalgia), Dizziness, Joint Pain (Arthralgia), Digestive Discomfort, Hallucinations, Heart Rate Increase, and 2 more.

May not suit you if you have
Recent Stroke, Psychosis, and Acute Febrile Illness
Some trials left out people with
Pregnancy, Heart Disease (General), Cancer (General), Mild Cognitive Impairment, and 5 more
Reported by users
Pain (9 posts), Anxiety Increase (5 posts), Concentration Difficulty, Drowsiness, and 5 more

General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.

How people do it

A gentle start, then what the studies used.

Start with
15 minutes, 3 times a week (Liuzijue (Six Healing Sounds))A gentle start based on the easiest variation, not on a study.
Build up to
45 minutes, every other day, low intensity (what the studies used)
What the studies ran
150 minutes a week for 12 weeks
Longest session studied
75 minutes (Baduanjin (Eight Brocades) Standard)Not a target and not a safe limit: past it there is no evidence either way.
Breathing
in 4 s, out 6 s

The expert view shows every study, dose protocol and source.

Effects

58 listed

Start here

Most likely to help, from the evidence we have

  1. Cognitive Function ImprovementCertaintyMediumSourceMeta-analysisModerate effectlong-term18 cited studies · 1 other source

    A 2023 meta-analysis of randomized trials found a small improvement in cognitive function among 2,365 people in its analysis (Hedges' g = 0.29, 95% CI = 0.17 to 0.42). A 2025 meta-analysis of randomized trials also reported an improvement of 2.34 points.

    →
  2. Physical FunctionCertaintyMediumSourceMeta-analysisSmall effectconflicting findingslong-term38 cited studies · 1 other source

    A 2023 meta-analysis of randomized trials found a small improvement in physical function among 2,365 people in its physical-function analysis (Hedges' g = 0.32, 95% CI = 0.19 to 0.44). A separate 2022 meta-analysis of randomized trials found no statistical difference in physical functioning among 125 people in its analysis, so results differ across reviews.

    →
  3. Antidepressant EffectCertaintyMediumSourceMeta-analysisSmall effectconflicting findingslong-term52 cited studies

    A 2026 meta-analysis of randomized trials found that Tai Chi improved Hamilton Depression Rating Scale scores by 5.19 points among 3,743 people in its analysis, and a 2020 meta-analysis found reduced depressive symptoms among 462 people. However, another 2026 meta-analysis of randomized trials found no clear overall effect on depressive symptoms, so the reviews disagree.

    →
  4. Anxiety ReductionCertaintyMediumSourceMeta-analysisSmall effectconflicting findings46 cited studies · 2 other sources

    A 2024 meta-analysis of randomized trials found a small reduction in anxiety with TCQ. A 2026 review of randomized trials also reported reduced anxiety symptoms with Qigong, but a 2020 meta-analysis found no clear reduction among 163 people in its analysis, so results differ across reviews.

    →
  5. Sleep Quality ImprovementCertaintyMediumSourceMeta-analysisModerate effectconflicting findingslong-term40 cited studies · 1 other source

    A 2025 meta-analysis of randomized trials found improved Pittsburgh Sleep Quality Index scores among 199 people in its sleep-quality analysis. In contrast, a 2021 meta-analysis combining randomized and non-randomized human studies found no significant benefit for sleep disturbance among 298 people, so findings differ across reviews.

    →
  6. Blood Pressure SupportCertaintyMediumSourceRCTModerate effect12 cited studies

    A 2017 meta-analysis of randomized trials found systolic blood pressure was 15.55 mm Hg lower with Tai Chi/Qigong than with no intervention among 468 people in its analysis. A 2021 meta-analysis also found systolic blood pressure was 8.90 mm Hg lower with Qigong than with nonexercise control among 487 people.

    →
  7. Respiratory Health SupportCertaintyMediumSourceRCTLarge effect19 cited studies

    A 2019 meta-analysis of randomized trials found a 0.32 L improvement in a respiratory measure among 993 people in its analysis. In a 2025 meta-analysis of randomized trials, Tai Ji and/or Qigong increased %PredFEV1 by 3.46% among people with stable COPD.

    →
Medium probability(20)
  1. Physical Endurance IncreaseCertaintyMediumSourceRCTlong-term21 cited studies · 1 other source

    A 2020 meta-analysis of randomized trials found that adding TQPs to RMs improved VO2peak by 1.24 mL/kg/min compared with RMs alone, among 245 people in its analysis. A 2019 meta-analysis of randomized trials also found a 30.57 m increase in the measured distance among 993 people in its analysis.

    →
  2. Flexibility ImprovementCertaintyMediumSourceRCTLarge effect9 cited studies · 1 other source

    A 2022 meta-analysis of randomized trials found a 3.01 cm improvement in flexibility among 684 people in its analysis. A 2026 meta-analysis reported improved spine range of motion, but its authors described the result as not statistically significant despite reporting P = 0.004.

    →
  3. Blood Glucose Level SupportCertaintyMediumSourceRCTLarge effect6 cited studies

    A 2017 meta-analysis of randomized trials found fasting blood glucose was 8.88 mg/dL lower with Tai Chi/Qigong than with no intervention or usual care among 85 people in its analysis. A 2023 analysis found lower fasting blood glucose with a 3-month intervention than a 6-month Qigong intervention, but concluded that the evidence was insufficient to establish this difference.

    →
  4. Physical Energy IncreaseCertaintyMediumSourceRCTLarge effect5 cited studies · 1 other source

    A pooled analysis of randomized trials reported improved activity levels (SMDs were −0.92 ... (95% CI −1.77 to −0.07, p = 0.03)). In one RCT, physical and psychological scores were higher in the intervention group than in the control group at T2.

    →
  5. Improve Heart Rate Variability (HRV)CertaintyMediumSourceRCTSmall effect6 cited studies

    A 2026 meta-analysis pooling randomized and non-randomized human studies found improved SDNN with TCQ among 543 people in its analysis (g = 0.47, 95% CI: [0.22, 0.72]). A 2021 review also reported improved heart rate variability with Qigong compared with meditation, no treatment, and physical stretching.

    →
  6. Triglyceride Level ReductionCertaintyMediumSourceRCTModerate effect3 cited studies

    A 2023 meta-analysis of randomized trials found lower triglyceride levels among 486 people in its analysis (SMD = −0.60; 95% CI, −0.79 to −0.41). A 2021 review also reported lower blood triglycerides in obese women with diabetes.

    →
  7. HDL Cholesterol IncreaseCertaintyMediumSourceRCTLarge effect3 cited studies

    A 2023 meta-analysis of randomized trials found higher HDL cholesterol among 486 people in its analysis (SMD = 1.45; 95% CI, 1.06–1.85). A 2021 review also reported higher blood high-density lipoprotein in obese women with diabetes.

    →
  8. Immune System SupportCertaintyMediumSourceRCTSmall effectlong-term3 cited studies · 1 other source

    A 2020 meta-analysis of randomized trials found a small increase in immune-cell levels among 1,686 people in its analysis (SMD, 0.28; 95% CI, 0.13 to 0.43). A 2021 review also reported improved immune function with Qigong compared with meditation, no treatment, and physical stretching.

    →
  9. Cholesterol Level ReductionCertaintyMediumSourceRCTModerate effect3 cited studies

    A 2023 meta-analysis of randomized trials found lower total cholesterol among 486 people in its analysis (SMD = −0.65; 95% CI, −1.04 to −0.27). In a 2024 randomized trial of 40 people, total cholesterol decreased from 5.92±0.79 to 4.56±0.92 mmol/L in the practice group, while the control group showed no significant change.

    →
  10. Social Function ImprovementCertaintyMediumSourceRCTModerate effect2 cited studies · 1 other source

    A 2021 meta-analysis of randomized trials found improved social well-being among 311 people in its analysis. A 2023 quasi-experimental study also reported improved social functioning in 52 people with back pain.

    →
  11. Fatigue ReductionCertaintyMediumSourceRCTModerate effectconflicting findings22 cited studies · 2 other sources

    A 2021 meta-analysis of randomized trials found reduced fatigue with Qigong exercise (SMD −0.69, 95% CI −0.95 to −0.44). A separate 2021 meta-analysis found fewer cases of moderate-severe cancer-related fatigue in the Baduanjin group, but a 2020 meta-analysis found no clear fatigue effect among 125 people in its analysis, so results differ across reviews.

    →
  12. Mood ImprovementCertaintyMediumSourceRCTSmall effectconflicting findings20 cited studies · 2 other sources

    A 2020 meta-analysis of randomized trials found improved mental-health scores among 159 people in its analysis. A 2025 meta-analysis reported improved psychiatric symptoms among people with serious mental illness, while a 2022 meta-analysis found no detectable difference in emotional well-being; findings differ across reviews.

    →
  13. Physical Strength IncreaseCertaintyMediumSourceRCTModerate effectconflicting findings10 cited studies · 1 other source

    A 2025 meta-analysis of randomized trials found increased grip strength among 257 people in its analysis (SMD = 0.76, 95% CI: 0.51, 1.02). Another 2026 meta-analysis found a 2.02 kg increase, but the reviews disagree on the size of the effect.

    →
  14. Body Composition ImprovementCertaintyMediumSourceRCT2 cited studies · 1 other source

    A 2017 meta-analysis of randomized trials found BMI was 1.65 kg/m² lower with Tai Chi/Qigong than with exercise among 239 people in its analysis. A 2024 quasi-experimental study also reported greater decreases in BMI and waist circumference in the intervention group after the program.

    →
  15. Analgesic EffectCertaintyMediumSourceRCTSmall effectconflicting findingslong-term26 cited studies

    A 2025 meta-analysis of randomized trials found reduced pain intensity with Qigong and Tai Chi among 729 people in its analysis. A 2023 review of randomized and non-randomized human studies, however, found no clear improvement in cancer-related pain, so results differ across reviews.

    →
  16. Balance ImprovementCertaintyMediumSourceRCTLarge effectconflicting findingslong-term21 cited studies · 2 other sources

    A 2026 meta-analysis of randomized trials found a 3.98-point improvement on the Berg Balance Scale among 3,743 people in its analysis. Another 2026 meta-analysis found no statistically significant difference in proprioception, so the findings vary by the balance-related measure assessed.

    →
  17. Bone Health ImprovementCertaintyMediumSourceClinical4 cited studies · 1 other source

    A 2021 review of randomized trials reported that Qigong could delay bone loss in middle-aged women compared with no treatment. An 11-trial review reported improvements in lumbar BMD and bone-related measures among 2,912 people in its analysis.

    →
  18. Stress Resilience ImprovementCertaintyMediumSourceClinicalModerate effectconflicting findingslong-term12 cited studies · 2 other sources

    A 2025 meta-analysis of randomized trials found similar stress reductions in the practice and control groups among 72 people in its analysis. A 2021 review found a difference between groups after 6-week training but not after the 22-week intervention; another review reported no evidence of improved self-reported stress responses.

    →
  19. Joint Health ImprovementCertaintyMediumSourceClinical2 cited studies · 1 other source

    A 2021 review reported that Qigong improved pain, stiffness, physical function, aerobic capacity, and knee-extensor peak torque in people with knee osteoarthritis compared with no treatment. A 2021 randomized trial of 52 people also found increased knee flexion.

    →
  20. Interoception ImprovementCertaintyMediumSourceClinical2 cited studies · 1 other source

    In an RCT of 60 people, the groups differed in self-regulation at week 15 (p = 0.04). Another RCT of 24 people found changes in body listening in both the Qigong and exercise/nutrition groups.

    →
Low probability(27)
  1. Grip Strength ImprovementCertaintyLowSourceMeta-analysisTrivial effect4 cited studies

    A 2025 meta-analysis of randomized trials reported improved grip strength with Fitness Qigong among 1,029 people, including older adults and people with sarcopenia.

    →
  2. Lung Capacity ImprovementCertaintyLowSourceRCTTrivial effect6 cited studies

    A 2022 review reported that Qigong could improve FEV1 in people with COPD. In a 2021 randomized trial of 156 people, a difference between Qigong and waitlist control groups was observed at the 6th week and 12th week.

    →
  3. Weight Management SupportCertaintyLowSourceRCTModerate effect3 cited studies

    A 2023 meta-analysis of randomized trials found reduced waist circumference with Qigong among 486 people in its analysis (SMD = −0.67; 95% CI, −1.16 to −0.17). A 2021 review also reported changes in waist circumference or waist-to-hip ratio in obese women with diabetes.

    →
  4. Inflammation ReductionCertaintyLowSourceRCTTrivial effect5 cited studies

    A 2023 review of randomized and non-randomized human studies reported that Qigong's effect on CRP was detectable only in programs lasting at least 10 weeks.

    →
  5. Longevity and Anti-Aging SupportCertaintyLowSourceRCT2 cited studies

    A 2024 review of randomized trials found increased telomerase activity in the Qigong group compared with control among 481 people in its analysis.

    →
  6. Digestion ImprovementCertaintyLowSourceRCT1 cited study · 1 other source

    A 2023 review found gastrointestinal symptom results depended on the type of Qigong program. Programs involving more than 200 min practice per week and lasting more than 8 weeks were reported as most effective in the reviewed studies of people with cancer.

    →
  7. Cardiovascular Health SupportCertaintyLowSourceClinicalSmall effect5 cited studies

    A 2020 meta-analysis of randomized trials found a small improvement in LVEF with the addition of TQPs. In a 2024 randomized trial of 40 people, PWV decreased from 14.41±3.10 to 13.33±2.07 m/s in the practice group, while the control group showed no significant change.

    →
  8. Nitric Oxide Production IncreaseCertaintyLowSourceClinicalModerate effect1 cited study

    A 2020 meta-analysis of randomized trials found increased NO levels with the experimental plans compared with control plans among 511 people with hypertension (SMD = 0.74; 95% CI: 0.56 to 0.92).

    →
  9. Breath Hold Time ImprovementCertaintyLowSourceClinical1 cited study

    A 2023 randomized trial of 78 healthy participants found that Baduanjin increased Stange test breath-hold time by 10.41 s compared with the control group.

    →
  10. Female Hormonal Balance SupportCertaintyLowSourceClinical1 cited study

    A 2024 review of randomized and non-randomized human studies reported significant differences between Baduanjin and control groups, or before and after Baduanjin, among people with Menopause or Osteoporosis.

    →
  11. Neuroprotective EffectCertaintyLowSourceClinical1 cited study

    In a 2021 randomized trial of 48 healthy participants, Qigong training increased hippocampal volume; the control group had no significant change.

    →
  12. Self-Awareness IncreaseCertaintyLowSourceClinicalSmall effect1 cited study · 2 other sources

    A 2021 review of randomized and non-randomized human studies reported improved self-concept after a 1-year Tai Chi intervention among 149 healthy participants (SMD = 0.499, 95 CI% [0.165, 0.834]).

    →
  13. Memory ImprovementCertaintyLowSourceClinical3 cited studies

    An RCT of 35 people reported higher orientation and immediate-memory subdomain scores (p < 0.05). A separate study reported improved memory performance, while an RCT of 40 people found an estimated mean difference of -14.9 (-29.83, 0.03) at week 12.

    →
  14. Reaction Speed IncreaseCertaintyLowSourceClinicallong-term3 cited studies

    An RCT of 96 people reported improved choice reaction time after Qigong. In a separate study of 88 people, response speed increased within the intervention group, but there was no significant group, time, or group × time effect between groups; an RCT of 55 people found no significant postintervention reaction-time change.

    →
  15. Chronic Pain ReductionCertaintyLowSourceClinical1 cited study · 1 other source

    A 2021 review reported reductions in pain among women with fibromyalgia who practiced Qigong compared with sham exercise; the review also reported changes in fatigue, sleep disturbances, anxiety, and depression.

    →
  16. Emotional Regulation ImprovementCertaintyLowSourceClinical1 cited study · 2 other sources

    In an RCT of 60 people with breast cancer, changes within the Qigong group were reported in emotional awareness (p = 0.04), self-regulation (p = 0.01), and body listening (p = 0.002).

    →
  17. Concentration ImprovementCertaintyLowSourceClinical2 cited studies · 1 other source

    In an RCT of 60 people, changes in attention regulation were found within the Qigong group (p = 0.03).

    →
  18. Present Moment AwarenessCertaintyLowSourceClinical1 cited study · 1 other source

    A pilot study of 332 university students reported improvements in emotion regulation, mindfulness, and psychological well-being on the FFMQ.

    →
  19. Respiratory Rate OptimizationCertaintyLowSourceClinical1 cited study

    A 2025 cross-sectional study of 40 healthy participants found slower thoracic breathing during recovery in the experienced group (p = 0.016).

    →
  20. Muscle Cramp ReliefCertaintyLowSourceClinical1 cited study

    In a pilot study of 18 people, participants reported reduced spasm frequency on the Penn Spasm Frequency Scale (change score 1.17 ± 1.20, d = 0.98).

    →
  21. Eye and Vision Health SupportCertaintyLowSourceClinicalnot used for recommendations1 cited study

    A case series of 5 people with cataracts or glaucoma reported reductions in HFC values alongside a shift from tension-dominant to relaxation-dominant zones.

    →
  22. Parasympathetic ActivationCertaintyLowSourceAnecdotallong-termnot used for recommendations2 other sources

    Expert knowledge describes Qigong as shifting activity toward parasympathetic dominance and reducing sympathetic overactivity. This effect was mentioned in 7 community reports; these are reports of people's experiences, not trial findings.

    →
  23. Coordination ImprovementCertaintyLowSourceAnecdotalnot used for recommendations2 other sources

    Qigong's flowing, coordinated movements may train motor coordination and proprioception. Some people report this effect.

    →
  24. Gut-Brain Axis SupportCertaintyLowSourceAnecdotalnot used for recommendations2 other sources

    Qigong may support communication between the gut and brain through vagal modulation, potentially helping regulate GI symptoms.

    →
  25. Posture ImprovementCertaintyLowSourceAnecdotalnot used for recommendations2 other sources

    Qigong emphasizes spinal alignment and a relaxed upright posture, which may encourage improved postural habits. Some people report this effect.

    →
  26. Resting Heart Rate ImprovementCertaintyLowSourceTheoreticalTrivial effectnot used for recommendations3 cited studies · 1 other source

    A 2021 quasi-experimental study of 42 people found no significant overall change in HR coherence; studies did not support an improvement in resting heart rate.

    →
  27. Vagal Tone ImprovementCertaintyLowSourceTheoreticallong-termnot used for recommendations1 other source

    Qigong is proposed to increase vagal tone and parasympathetic activity, which can be measured using HRV and respiratory sinus arrhythmia.

    →
Very low probability(4)
  1. Muscle Mass IncreaseCertaintyVery lowSourceRCTnot used for recommendations1 cited study

    A pooled analysis of randomized trials found no clear overall effect on muscle mass (MD 0.11 kg [-0.9, 1.11]); the studies did not support this effect.

    →
  2. Self-Compassion ImprovementCertaintyVery lowSourceClinicalTrivial effectnot used for recommendations1 cited study

    No human study finding is reported for this outcome, so the available information does not show whether this practice improves self-compassion.

    →
  3. Working Memory ImprovementCertaintyVery lowSourceClinicalnot used for recommendations2 cited studies

    A 2023 quasi-experimental study of 41 healthy participants reported that aspects of working memory tended to improve, but studies did not support a working-memory improvement.

    →
  4. Irritability ReductionCertaintyVery lowSourceClinicalnot used for recommendations1 cited study

    A 2023 quasi-experimental study with 52 participants found irritability did not change significantly (p

    →

4 more mentioned only by users

What to expect

Qigong’s reported benefits were measured at the end of practice programs lasting weeks, rather than as immediate first-session responses. The programmes varied in length, with typical trial durations extending to several months for some outcomes. Where follow-up was reported, some benefits faded partly or fully after practice stopped. Unwanted effects were reported during multiweek programmes, not specifically after a single session.

Conditions it's used for

Complaints and diagnoses people take it for43 listed

Highest probability, strongest evidence

  1. StrokeCertaintyHighSourceMeta-analysisnot used for recommendations7 cited studies

    Pooled randomized trials in stroke survivors reported improvements in daily activities, neurological function, quality of life, mobility, walking and dynamic balance.

    →
  2. SchizophreniaCertaintyHighSourceRCT3 cited studies

    A subgroup pooled analysis found improvement in psychiatric symptoms, but not a significant effect on physical function. A 2024 randomized trial in 40 stable patients with Schizophrenia reported improved cognitive function.

    →
Medium probability(22)
  1. Breast CancerCertaintyMediumSourceMeta-analysis10 cited studies

    A pooled analysis of randomized trials reported reduced fatigue with Qigong (SMD -0.86). In another review of people with breast cancer, Qigong favored quality of life and reduced anxiety, but did not show a significant depression benefit; certainty was low to very low.

    →
  2. FrailtyCertaintyMediumSourceMeta-analysis3 cited studies

    Studies of prefrail or frail older adults found improved physical function with Tai Chi or Qigong. A pooled analysis in adults aged 60 years or older with clinically defined frailty reported effects on SPPB and TUGT, with weaker subgroup effects for gait speed and 6MWT.

    →
  3. Mild Cognitive ImpairmentCertaintyMediumSourceMeta-analysis3 cited studies

    Pooled randomized trials that included people with Mild Cognitive Impairment reported cognitive improvement. Another pooled analysis reported benefits among older adults both with and without cognitive impairment, but did not detail differences between those subgroups.

    →
  4. Sarcopenia (Muscle Loss)CertaintyMediumSourceMeta-analysis2 cited studies

    A pooled analysis of randomized trials in older adults with sarcopenia reported improved grip strength with Fitness Qigong. Another analysis in adults aged 60 years or older reported effects on TUGT, SPPB and grip strength, with subgroup differences.

    →
  5. Cancer (General)CertaintyMediumSourceRCTModerate effect17 cited studies

    A network meta-analysis of randomized trials in cancer survivors found benefits for pain and quality of life compared with control. Other pooled trials enrolled women with breast cancer and reported quality-of-life, depression, and anxiety outcomes.

    →
  6. COPD (Chronic Obstructive Pulmonary Disease)CertaintyMediumSourceRCT11 cited studies

    Pooled randomized trials reported improvements in lung function, exercise capacity, and quality of life in people with COPD. A later analysis also found improvements in %PredFEV1 and 6MWT, but results varied considerably between trials.

    →
  7. DepressionCertaintyMediumSourceRCT13 cited studies

    A pooled analysis of seven randomized trials found reduced depression severity and improved response and remission rates compared with controls. A later pooled analysis also reported fewer depressive symptoms, but that result came from a single contributing trial.

    →
  8. Parkinson's DiseaseCertaintyMediumSourceRCT10 cited studies

    Pooled randomized trials reported cognitive improvement with Tai Chi or Qigong in people with Parkinson's disease. The included trials enrolled people with a clinical diagnosis of the condition.

    →
  9. Back PainCertaintyMediumSourceRCT7 cited studies

    Pooled randomized trials found reductions in pain and disability among people with nonspecific low back pain. A separate analysis of traditional Chinese exercise also reported better pain, disability and treatment response than control.

    →
  10. Diabetes Type 2CertaintyMediumSourceRCT5 cited studies

    Pooled randomized-trial analyses reported lower fasting blood glucose; one also found lower postprandial blood glucose and HbA1c, while another found no HbA1c benefit. The findings therefore differ on HbA1c, and the earlier analyses were limited by small samples and risk of bias.

    →
  11. FibromyalgiaCertaintyMediumSourceRCT5 cited studies

    Reviews reported improvements in pain, fatigue, sleep, anxiety, depression, and fibromyalgia impact. However, one review found quality of life was better with sham treatment.

    →
  12. Addiction (General)CertaintyMediumSourceRCT4 cited studies

    A pooled analysis of nine randomized trials reported reductions in depression and anxiety symptoms. A separate trial involving 96 female drug-rehabilitation participants reported improvements in relapse tendency, sleep quality, and choice reaction time; a subgroup analysis did not find a participant-type interaction (P-interaction = 0.203).

    →
  13. Chronic Fatigue SyndromeCertaintyMediumSourceRCTModerate effect3 cited studies

    A subgroup analysis of randomized trials found lower total fatigue intensity among people with chronic fatigue syndrome (SMD −0.50, 95% CI −0.75 to −0.24, p=0.0001).

    →
  14. OsteoarthritisCertaintyMediumSourceRCT3 cited studies

    A review of randomized trials reported improvements in pain, stiffness, physical function, aerobic capacity, and knee extensor peak torque. A separate review reported benefits for quality of life and 6-minute walk test.

    →
  15. MenopauseCertaintyMediumSourceRCT2 cited studies

    A randomized trial involving 125 people found improved sleep scores after 12 weeks of Qigong. A pilot study involving 22 people also reported improved sleep quality after 1 month of daily practice.

    →
  16. Metabolic SyndromeCertaintyMediumSourceRCT2 cited studies

    A 2023 meta-analysis of seven randomized trials reported improvements in waist circumference, systolic blood pressure, and triglycerides. An earlier trial involving 55 participants found lower systolic blood pressure and waist circumference compared with health education, though its risk of bias was unclear.

    →
  17. Anxiety Disorder (General)CertaintyMediumSourceClinical9 cited studies

    Pooled results favored Qigong and related practices over a waitlist or no intervention, but did not establish benefit over usual care or other interventions. Findings also varied: one network meta-analysis did not find a statistically significant anxiety benefit for Qigong compared with control.

    →
  18. COVID-19CertaintyMediumSourceClinical4 cited studies

    A review combining randomized and non-randomized human studies reported improvements in respiratory symptoms, anxiety, sleep quality, mental wellbeing, and health-related quality of life among people with COVID-19. A separate trial enrolled 128 people with severe COVID-19 after discharge and assessed dyspnea, chest tightness, and cough.

    →
  19. Drug AddictionCertaintyMediumSourceClinical2 cited studies

    A meta-analysis combining randomized and non-randomized human studies found reduced anxiety and depression compared with no treatment or medication, but not compared with TAU. Another meta-analysis reported improvements in depression, anxiety, quality of life, and sleep quality among people with drug addiction.

    →
  20. Ankylosing SpondylitisCertaintyMediumSourceClinical2 cited studies

    A randomized trial in 59 people with Ankylosing Spondylitis reported improvements in fatigue, mobility, chest expansion, sleep and function. An earlier review protocol stated that efficacy was not yet established.

    →
  21. Diabetes (General)CertaintyMediumSourceClinical2 cited studies

    A review reported improvements in fasting glucose, HbA1c, blood pressure, waist circumference, and lipids in women with diabetes. A randomized trial involving 91 patients with diabetes and high blood pressure found reduced anxiety and perceived stress.

    →
  22. OsteoporosisCertaintyMediumSourceClinical2 cited studies

    A review of 11 trials reported positive effects on bone mineral density, bone metabolism markers, pain, and balance. A 24-week randomized trial involving 84 older women without osteoporosis found increased lumbar bone mineral density and improved bone turnover markers.

    →
Low probability(18)
  1. Lung CancerCertaintyLowSourceRCT2 cited studies

    A 2021 randomized trial reported improvements in dyspnea, cough and quality of life. Another trial tested Baduanjin Qigong against routine pulmonary rehabilitation in postoperative patients with non-small-cell lung cancer.

    →
  2. Traumatic Brain InjuryCertaintyLowSourceRCT2 cited studies

    A pooled analysis reported cognitive improvement with Tai Chi or Qigong in people with Traumatic Brain Injury. A separate review described four Tai Chi trials with functional, psychological or cognitive improvements, and one Qigong trial with psychological improvements.

    →
  3. DementiaCertaintyLowSourceRCT1 cited study

    Pooled randomized trials reported cognitive improvement with Tai Chi or Qigong in people with dementia.

    →
  4. DyslipidemiaCertaintyLowSourceRCT1 cited study

    A 2024 meta-analysis of randomized trials reported improvements in total cholesterol, triglycerides, LDL-C, and HDL-C.

    →
  5. Neck PainCertaintyLowSourceRCT1 cited study

    A meta-analysis of 13 randomized trials found that Baduanjin reduced VAS pain scores and improved general efficacy for neck pain.

    →
  6. Peripheral NeuropathyCertaintyLowSourceRCT1 cited study

    A randomized trial involving 110 people found improved self-reported CIPN severity compared with a waitlist control.

    →
  7. ObesityCertaintyLowSourceRCT1 cited study

    A pooled analysis found BMI benefits compared with an exercise control, but not compared with no intervention. The result was not robust after high risk of bias trials were excluded.

    →
  8. TinnitusCertaintyLowSourceRCT1 cited study

    A 2020 review of randomized and non-randomized human studies reported improvement in tinnitus. The finding was reported within a review covering several different health conditions.

    →
  9. Chronic PainCertaintyLowSourceClinical1 cited study · 1 other source

    In a cluster randomized trial, older adults with chronic pain had greater posttest pain improvement with Qigong Wuqinxi than with usual care.

    →
  10. ADHDCertaintyLowSourceClinical1 cited study

    A randomized trial in 120 school-aged children with ADHD found lower scores on a hyperactivity measure in both exercise groups, but the difference between groups was not significant.

    →
  11. Generalized Anxiety DisorderCertaintyLowSourceClinical1 cited study

    The review described a study protocol intended to evaluate HCQB combined with APS for reducing APA, but reported no results. It therefore does not establish whether the approach benefits generalized anxiety disorder.

    →
  12. Heart Failure (CHF)CertaintyLowSourceClinical1 cited study

    A meta-analysis of 33 randomized trials found improvements in VO2peak, 6MWD, and MLHFQ when TQPs were added to routine management.

    →
  13. Herniated DiscCertaintyLowSourceClinical1 cited study

    A 2025 randomized trial in 96 people with Herniated Disc tested a combined Pestle Needle and Six Healing Sounds Qigong protocol and reported improvements in inflammatory markers, pain and lumbar function.

    →
  14. PregnancyCertaintyLowSourceClinical1 cited study

    A 2025 randomized trial studied 102 second-trimester pregnant women, assessing pregnancy-related anxiety, stress and blood pressure changes.

    →
  15. Stroke RecoveryCertaintyLowSourceClinical1 cited study

    A 2026 randomized trial enrolled 120 post-stroke inpatients whose time since stroke onset was ≤6 months.

    →
  16. Chronic UrticariaCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Qigong is described as a stress-modulating practice that may reduce flare frequency when chronic urticaria is exacerbated by stress.

    →
  17. InsomniaCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Qigong is described as a non-pharmacological practice for improving sleep onset and sleep quality in people with insomnia.

    →
  18. Orthostatic HypotensionCertaintyLowSourceTheoreticalnot used for recommendations1 other source

    Qigong is described as potentially improving autonomic regulation and reducing symptoms of orthostatic intolerance.

    →
Very low probability(1)
  1. TMJ DisorderCertaintyVery lowSourceClinicalnot used for recommendations1 cited study

    It is not established whether this practice affects TMJ Disorder.

    →

Side effects

8 listed

Highest probability

  1. Muscle Ache (Myalgia)CertaintyLowSourceClinical7 cited studies · 1 other source

    Pooled analyses of randomized trials reported minor musculoskeletal complaints in 2023 and mild muscle soreness or fatigue in 2025 among people with varied health conditions.

    →
  2. DizzinessCertaintyLowSourceClinical2 cited studies

    A pooled analysis of randomized trials reported dizziness alongside increased pain, muscle soreness, and mood fluctuation among people studied with conditions including Back Pain, Diabetes Type 2, and Obesity.

    →
  3. Joint Pain (Arthralgia)CertaintyLowSourceClinical1 cited study

    A 2021 systematic review of randomized trials reported mild knee pain or shoulder problems among people with varied health conditions.

    →
  4. Digestive DiscomfortCertaintyLowSourceClinical1 cited study

    A 2025 trial in 64 people with Depression reported dyspepsia.

    →
  5. HallucinationsCertaintyLowSourceReference knowledge1 other source

    A psychotic reaction associated with Qigong can include hallucinations and paranoia, mostly with intense or improperly guided practice in people prone to psychosis.

    →
  6. Heart Rate IncreaseCertaintyLowSourceReference knowledge1 other source

    Forceful breath control, breath holding, or intense concentration during Qigong can raise heart rate and cause palpitations; safety reviews describe these as mild adverse events.

    →
  7. Mood SwingsCertaintyLowSourceReference knowledge1 other source

    Intense or improperly guided Qigong can trigger mood disturbance, particularly in people with a personal or family history of mental illness.

    →
Low probability(1)
  1. TremorCertaintyLowSourceReference knowledge1 other source

    Some Qigong styles can bring on involuntary shaking or limb movements, reported mostly with intense practice or practice without a qualified teacher.

    →

9 more mentioned only by users

Don't do it if

When to skip it or get medical advice first3 listed

Highest probability

  1. Recent StrokeCertaintyLowSourceReference knowledgeTheoretical

    After a stroke, Qigong should be delayed until the person is medically stable and done under supervision to help avoid orthostatic hypotension or falls.

    →
  2. PsychosisCertaintyLowSourceReference knowledgeTheoretical

    Intensive Qigong may exacerbate dissociative or psychotic symptoms in vulnerable people, possibly because it can involve altered states of awareness.

    →
  3. Acute Febrile IllnessCertaintyLowSourceTheoretical

    During a fever, physical activity such as Qigong may worsen fatigue or delay recovery; rest is recommended.

    →

Who the trials left out

Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.26 listed
Left out by one trial each (17)

When you stop

Rebound and withdrawal after discontinuing5 listed

Highest probability

  1. Analgesic EffectCertaintyLowSourceClinicalloss of benefit1 cited study

    One randomized trial in 110 people with a clinical condition found that the effect remained significant at follow-up but was small (0.31), and the intervention’s effect diminished over time.

    →
  2. Antidepressant EffectCertaintyLowSourceClinicalloss of benefit1 cited study

    In one randomized trial of 64 people with a clinical condition, the EG’s HDRS score at T3 was lower than at T1 but higher than at T2.

    →
  3. Physical Energy IncreaseCertaintyLowSourceClinicalloss of benefit1 cited study

    In one randomized trial of 64 people with a clinical condition, the EG’s IVS-total and phys. scores at T3 were higher than at T1 but lower than at T2.

    →
  4. Fatigue ReductionCertaintyLowSourceClinicalloss of benefit1 cited study

    A pooled analysis of randomized and non-randomized human studies found that effects on fatigue were no longer statistically significant 3 months after the intervention ended.

    →
  5. Sleep Quality ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study · 1 other source

    A pooled analysis of randomized and non-randomized human studies found improved sleep quality after the Qigong intervention, but the effect was no longer present 3 months after it ended.

    →

Interactions

Combine with caution

Highest severity first

  1. SupplementsBeta-AlanineTheoreticalCaution

    Beta-Alanine-induced tingling may interfere with interoceptive focus and body awareness during Qigong.

    →

Okay to combine with

Highest probability of useful synergy

  1. PracticesTai ChiCertaintyMediumSourceReference knowledgeComplementary

    Tai Chi and Qigong are complementary mind-body practices with overlapping potential benefits for balance, strength, and mental focus.

    →
  2. PracticesMeditationCertaintyMediumSourceReference knowledgeComplementary

    Meditation and Qigong share attentional and autonomic processes, which may reinforce their effects on stress resilience.

    →
  3. SupplementsMagnesiumCertaintyMediumSourceReference knowledgePotentiating

    Magnesium supports neuromuscular relaxation and may add to Qigong’s calming and muscle-relaxing effects.

    →
  4. SupplementsAshwagandhaCertaintyMediumSourceReference knowledgeAdditive

    Ashwagandha may complement Qigong by supporting stress resilience and cortisol regulation.

    →
  5. PracticesDiaphragmatic BreathingCertaintyMediumSourceTheoreticalComplementary

    Diaphragmatic breathing is a core component of Qigong; practicing it separately may further support respiratory and autonomic benefits.

    →
Low probability(1)
  1. PracticesYogaCertaintyLowSourceTheoreticalComplementary

    Yoga’s focus on breath and movement complements Qigong; together, the practices may support flexibility, balance, and relaxation.

    →

Weakens or is weakened by

Highest probability

  1. PracticesCardioCertaintyMediumSourceTheoreticalCompetitive

    Vigorous cardio exercise can increase arousal and muscle tension, potentially reducing Qigong’s relaxation response.

    →
Low probability(1)
  1. SupplementsCaffeineCertaintyLowSourceReference knowledgeCompetitive

    Caffeine’s stimulant effects may work against Qigong’s calming intent and may exacerbate anxiety or heart palpitations during practice.

    →

How it works

The mechanisms this practice works through25 listed · 1 established

Established mechanisms

  • Parasympathetic nervous systemAutonomic nervous systemestablished

    Qigong reduces depression by upregulating the parasympathetic nervous system, as indicated by significant reduction in diastolic blood pressure.

    PMID 31824346PMID 35350423

Proposed mechanisms

  • respiratory musclesrespiratory muscle strengthproposed

    Controlled breathing exercises in qigong may promote respiratory muscle strength and endurance, improving lung capacity and efficiency.

    PMID 31484521PMID 34731105PMID 38807958

  • Blood lipid levelsLipid metabolismproposed

    Reduced TG and TC, increased HDL, reducing fat deposition in vascular walls.

    PMID 39432617

  • CRPInflammationproposed

    Qigong reduces inflammation as indicated by CRP, detectable only in programs lasting at least 10 weeks.

    PMID 36831519

  • Cardiac output and stroke volumeCardiac functionproposed

    Increased CO and SV, enhancing cardiac pumping and ejection capabilities.

    PMID 39432617

  • Core muscle strength and lumbar spinal stabilityNeuromuscular / spinal stabilizationproposed

    The authors hypothesize that traditional Chinese exercise enhances core muscle strength and spinal stability, which may reduce pain. The paper states this is exploratory and not directly tested in this study.

    PMID 42088759

  • Cortical capillaries / brain oxygen supplyOxygen delivery and cerebral perfusionproposed

    Authors speculate that enhanced oxygen supply to the brain and decreased neutrophil adhesion to cortical capillaries may have contributed to improved cognitive function; this was not directly measured.

    PMID 33609344

  • Descending pain inhibitory pathwaysPain modulationproposed

    Activation of descending pain inhibitory pathways, leading to increased endogenous opioid release and modulation of pain signals via the periaqueductal gray matter (PAG) and the rostral ventromedial medulla (RVM).

    PMID 40530198

  • Grip strength and upper limb strengthNeuromuscularproposed

    TFQs improve neuromuscular efficiency via sustained isometric contractions, particularly in upper limb postures such as 'Pushing Mountains' from Baduanjin, counteracting age-related reductions in protein synthesis and inflammatory muscle degradation.

    PMID 40727533

  • Innate and adaptive immune cellsImmune system modulationproposed

    TQ increases levels of immune cells including innate and adaptive cells, with significant effects on dendritic cells and B lymphocytes.

    PMID 32629903

  • Lower limb muscle strengthMusculoskeletalproposed

    Baduanjin postures such as 'drawing the bow on both sides' contract hamstring muscles while stretching quadriceps, and 'bouncing on the toes' strengthens lower limb anterior and posterior muscles.

    PMID 33781238

  • Lumbar spinal stability and load sharingDiaphragm and intra-abdominal pressure mechanicsproposed

    Authors hypothesize that diaphragm contraction transmitted via the crural diaphragm and increased intra-abdominal pressure during breathing exercises reduce spinal extensor load and enhance stability; not measured in this study.

    PMID 40821634

  • Muscle strength, postural control and vagal toneNeuromuscular and autonomic modulationproposed

    The authors propose that Health Qigong's combined breathing, movement and mental focus may enhance neuromuscular control and vagal modulation; these mechanisms were hypothesised, not measured in this meta-analysis.

    PMID 42651433

  • OsteoblastsMechanical loadingproposed

    Exercise-induced mechanical stress on bones activates osteoblasts and promotes bone formation.

    PMID 40148837

  • Parasympathetic activityAutonomic nervous systemproposed

    Qigong practice enhances parasympathetic activity and suppresses sympathetic activity through controlled breathing and heart rate regulation, promoting quicker sleep onset and fewer nighttime awakenings.

    PMID 41487630

  • Peripheral and central nervous systemComplementary mechanisms of acupressure and qigongproposed

    Acupressure may enhance blood circulation, modulate nerve growth factors and ion channels, and reduce inflammation; qigong may act on the central nervous system, stimulating endorphin production, reducing pro-inflammatory cytokines, influencing neurotrophic proteins, and encouraging mindfulness.

    PMID 40840230

  • Pulse wave velocityVascular elasticityproposed

    Improved vascular elasticity as indicated by reduced PWV.

    PMID 39432617

  • Sleep via reduced fatigueFatigue-mediated sleep improvementproposed

    Mediation analysis found qigong's effect on sleep was significantly mediated by its effect on fatigue (β = 1.27, SE = 0.24, p = 0.002); the depression pathway was not significant (β = 0.53, SE = 0.26, p = 0.106).

    PMID 34303913

  • Vagal toneAutonomic nervous system regulationproposed

    Qigong may stimulate the autonomic nervous system's regulatory centers, particularly vagal tone, promoting ventral vagal complex activity and enhancing control over heart rate, breathing, and mood.

    PMID 38807958

  • WBC, RBC, Hb, ANAEImmune systemproposed

    Qigong has a positive effect on the immune system as indicated by increases in WBC, RBC, Hb, and ANAE.

    PMID 36831519

  • antioxidant/oxidant stress parametersoxidant/antioxidant balanceproposed

    Authors report that the strength and flexibility gains were partly associated with a more favorable antioxidant/oxidant balance after qigong training; specific marker changes are not detailed in the abstract.

    PMID 37672606

  • blood pressure regulationsympathetic nervous systemproposed

    Qigong exercise can reduce the hyperactivity of the sympathetic nervous system and correct imbalances in the nervous system, which play important roles in blood pressure variability.

    PMID 36909227

  • fat decompositionenergy expenditureproposed

    Slow movements in Qigong exercise necessitate energy consumption during practice and thereby promote fat decomposition, facilitating reductions in waist circumference and improvements in BMI.

    PMID 36909227

  • lower limb musclesmuscle activationproposed

    Repeated transitions among various stances (bow, horse, empty, resting) enhance lower limb muscle strength by facilitating muscle activation, balance control, and weight shifting.

    PMID 41063946

  • prefrontal cortexneuroplasticityproposed

    Qigong exercises involve mental focus, coordination, and controlled breathing, which enhance neural efficiency and cognitive function, potentially increasing activation of the prefrontal cortex.

    PMID 39905407

Variations

5 documented

Typical protocol

139 protocolsEstimated

Across every study of this practice, whatever the variation.

45 min · 3.3×/week

Course
12 weeks
Per week
150 min
Rounds
2–4
Breathing pattern
in 4 s · out 6 s
Heart-rate zone
zone 3
% of max heart rate
40–60% of max
Sets
3–6
Load
40–50% 1RM
Intensity
Low
Format
Group
Supervision
Instructor-led

Courses and single sessions · 129 repeated-course and 5 single-session protocols

82% of the corpus contributed

Baduanjin (Eight Brocades) Standard

Beginner9/1020–60 min · 3 times a week

20–60 min · 3 times a week

From studies
How often*
3 times a week
Intensity
Low
Time of day
Morning
Where
Indoors or outdoors
Research depth
Moderate

This form links eight slow, flowing movements with deep abdominal breathing, from overhead stretches and alternating bow-like motions to gentle heel drops. The sequence ends with quiet breathing, with attention directed to bodily sensations throughout.

No equipment needed.

As studied

19 protocolsEstimated

The protocol the studies of this variation actually used.

20–75 min · 3×/week

Course
12 weeks
Per week
120 min
Rounds
1–4
Sets
4
Intensity
Low
Format
Group
Supervision
Instructor-led

A repeated course

Derived from3378123835139488352650053569914636181076+14 more in Sources

How it's done10 steps · 4 cues · 4 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Stand with feet shoulder-width apart, knees slightly bent, and spine straight. Relax your shoulders and breathe naturally.
  2. Perform 'Pressing the Heavens with Two Hands' by interlacing fingers, raising palms upward, and stretching the whole body, then lowering.
  3. Perform 'Drawing the Bow to Shoot the Eagle' by stepping into a horse stance, crossing arms, and extending one arm as if drawing a bow, alternating sides.
  4. Perform 'Separating Heaven and Earth' by raising one hand high with palm up and pressing the other down with palm down, alternating sides.
  5. Perform 'Wise Owl Gazes Backward' by turning the head and torso to look behind, alternating sides.
  6. Perform 'Sway the Head and Shake the Tail' by sinking into a horse stance, placing hands on thighs, and swaying the head and hips in a circular motion.
  7. Perform 'Two Hands Hold the Feet' by bending forward from the waist with straight legs, reaching toward the toes, then slowly rolling up.
  8. Perform 'Clench the Fists and Glare Fiercely' by stepping into a horse stance, punching forward with a focused gaze, alternating fists.
  9. Perform 'Bouncing on the Toes' by rising onto the toes and dropping the heels gently to vibrate the body.
  10. Conclude by standing quietly with hands resting on the lower abdomen, breathing deeply for several cycles.

Cues

  • · Keep movements slow, continuous, and circular.
  • · Coordinate each movement with deep, slow abdominal breathing.
  • · Maintain a slight bend in the knees to stay grounded.
  • · Focus the mind on the body's sensations during each posture.

Common mistakes

  • Holding the breath during movements.
  • Locking the joints, especially the knees and elbows.
  • Rushing through the sequence without mindful coordination.
  • Tensing the shoulders and neck.
Studied protocols23 on file
  • 60 min· 2×/week· 12 weeks· n=125· A repeated coursePMID 36181076
  • 30 min· 2×/week· 12 weeks· n=100· A repeated coursePMID 36915187
  • 60 min· 3×/week· 12 weeks· n=78· A repeated coursePMID 37653828
  • 60 min· 3×/week· 12 weeks· n=22· A repeated coursePMID 37751581
  • 30 min· 5×/week· 10 weeks· Rounds 1· n=88· A repeated coursePMID 38333772
  • 45 min· 2×/week· 12 weeks· n=59· A repeated coursePMID 39580253

Showing 6 of 23 — the rest are in Sources

Liuzijue (Six Healing Sounds)

Beginner8/1015–30 min · Daily

15–30 min · Daily

From studies
How often*
Daily
Intensity
Very low
Time of day
Any time
Where
Indoors
Research depth
Moderate

This form pairs six soft vocal sounds, made during exhalation, with minimal guiding movements; it can be practiced seated or standing. The sounds are not meant to be forced, and the sequence ends with a period of quiet, natural breathing.

No equipment needed.

As studied

12 protocolsEstimated

The protocol the studies of this variation actually used.

10–30 min · 7×/week

Course
4 weeks
Per week
180 min
Rounds
2–6
Breathing pattern
in 4 s · out 6 s
Load
40–50% 1RM
Intensity
Low
Supervision
Instructor-led

A repeated course

Derived from3245510834731105368270273916577739399822+7 more in Sources

How it's done9 steps · 4 cues · 4 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Stand or sit comfortably with a straight spine, relaxed shoulders, and hands resting gently on the lower abdomen.
  2. Inhale slowly and deeply through the nose, expanding the belly.
  3. For the 'Xu' (Liver) sound, exhale while softly vocalizing 'Shhh' with a slightly wide mouth, coordinating with a gentle upward arm movement.
  4. For the 'He' (Heart) sound, exhale while softly vocalizing 'Huh' with an open mouth, coordinating with a gentle forward arm movement.
  5. For the 'Hu' (Spleen) sound, exhale while softly vocalizing 'Hoo' with rounded lips, coordinating with a gentle pressing-down arm movement.
  6. For the 'Si' (Lungs) sound, exhale while softly vocalizing 'Ssss' through closed teeth, coordinating with a gentle outward arm movement.
  7. For the 'Chui' (Kidneys) sound, exhale while softly vocalizing 'Chway' with pursed lips, coordinating with a gentle squatting or bending movement.
  8. For the 'Xi' (Triple Burner) sound, exhale while softly vocalizing 'Shee' with a relaxed mouth, coordinating with a gentle lying-down or reclining movement.
  9. Repeat each sound 6 times, then rest quietly with natural breathing for a few minutes.

Cues

  • · The sound should be soft, barely audible, and produced on the exhale.
  • · Focus your attention on the organ area associated with each sound.
  • · Keep facial muscles relaxed; do not force the sound.
  • · Movements are minimal and serve to guide the breath and intention.

Common mistakes

  • Vocalizing the sounds too loudly or forcefully.
  • Inhaling through the mouth instead of the nose.
  • Tensing the body during the exhalation.
  • Rushing the sequence without pausing between sounds.
Studied protocols15 on file
  • 25 min· 14×/week· 10 weeks· n=20· A repeated coursePMID 32455108
  • 30 min· 5×/week· 4 weeks· n=12· A repeated coursePMID 36827027
  • 30 min· 5×/week· 12 weeks· Rounds 6· n=51· A repeated coursePMID 39979896
  • 20 min· 2×/week· 4 weeks· Rounds 6· n=42· A repeated coursePMID 40308399
  • 10 min· 7×/week· 4 weeks· n=22· A repeated coursePMID 40315813
  • 20 min· 5×/week· 3 weeks· n=120· A repeated coursePMID 42293155

Showing 6 of 15 — the rest are in Sources

Wuqinxi (Five Animal Frolics)

Intermediate7/1030–60 min · Every other day

30–60 min · Every other day

Editorial
How often
Every other day
Intensity
Moderate
Time of day
Morning
Where
Indoors or outdoors
Research depth
Minimal

Wuqinxi uses tiger, deer, bear, monkey, and bird-inspired movements, with changes in stance, weight shifts, and balance. It combines more physically engaging gestures with attention to breathing and the character of each animal.

No equipment needed.

How it's done7 steps · 4 cues · 4 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Begin with a standing meditation to center the breath and calm the mind.
  2. Tiger: Embody the tiger's strength and power with wide, claw-like hand postures, strong stances, and fierce, focused eyes. Move with a sense of weight and groundedness.
  3. Deer: Embody the deer's grace and gentleness with soft, curved hand postures, light and agile steps, and a serene expression. Focus on twisting and stretching the torso.
  4. Bear: Embody the bear's heaviness and stability with a relaxed, sinking stance, heavy steps, and a calm, inward focus. Move with a sense of rooted, ponderous strength.
  5. Monkey: Embody the monkey's agility and playfulness with quick, light steps, nimble hand gestures, and a lively, alert expression. Focus on rapid weight shifts and balance.
  6. Bird: Embody the bird's lightness and elegance with extended, wing-like arm movements, high steps, and a lifted, expansive posture. Focus on balance and deep, slow breathing.
  7. Conclude by returning to a quiet standing posture, allowing the body to settle and the breath to normalize.

Cues

  • · Fully embody the spirit and attitude of each animal, not just the physical shape.
  • · Coordinate all movements with deep, continuous breathing.
  • · Keep the joints loose and relaxed, especially the shoulders and hips.
  • · Move from the center of the body, the dantian.

Common mistakes

  • Performing the movements in a stiff, robotic manner.
  • Holding the breath during more strenuous postures.
  • Focusing only on the external form without internal intention.
  • Overextending the joints, particularly in the bird and deer forms.
Studied protocols2 on file

Yijinjing (Tendon Changing Classic)

Intermediate7/1030–60 min · Daily

30–60 min · Daily

Editorial
How often
Daily
Intensity
Moderate
Time of day
Morning
Where
Indoors
Research depth
Minimal

Yijinjing moves through sustained postures that often involve isometric effort, combining stretches and muscular tension with a calm focus. Its sequence includes lunges, twists, forward bends, and controlled transitions between poses.

No equipment needed.

How it's done11 steps · 4 cues · 4 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Stand with feet together or shoulder-width apart, spine erect, and the whole body relaxed. Focus on natural abdominal breathing.
  2. Wei Tuo Presenting the Pestle: Bring hands together in front of the chest, fingers pointing upward, and hold the posture with a sense of calm strength.
  3. Plucking Stars and Changing the Great Bear: Raise one arm overhead as if reaching for a star, palm facing the sky, while the other hand presses down at the hip. Alternate sides.
  4. Pulling Nine Oxen by Their Tails: Step into a bow stance, extend one arm forward with a fist, and pull the other arm back as if drawing a heavy rope. Alternate sides.
  5. Showing Claws and Spreading Wings: Extend arms forward at shoulder height, then slowly open the hands into claws and spread the arms wide, stretching the chest.
  6. Nine Ghosts Drawing a Saber: Twist the torso to one side while circling one arm overhead and the other behind the back, as if drawing a sword. Alternate sides.
  7. Three Plates Falling to the Ground: Bend forward from the waist, keeping the back straight, and lower the hands toward the floor in three distinct, controlled phases.
  8. Green Dragon Emerging from the Water: Perform a deep, twisting lunge, extending the arms forward and upward as if a dragon is rising.
  9. Tiger Springing on Its Prey: Sink into a low, wide stance, arch the back, and extend the arms forward with clawed hands, embodying a pouncing tiger.
  10. Bowing Down in Salutation: Slowly roll the spine down, vertebra by vertebra, into a deep forward fold, then roll back up to standing.
  11. Conclude by standing quietly, gathering the energy at the lower dantian.

Cues

  • · Hold each posture for several slow, deep breaths.
  • · Combine muscular tension with mental relaxation; the body works, the mind is calm.
  • · Focus on stretching the fascial lines and tendons, not just the muscles.
  • · Maintain a rooted connection to the ground throughout.

Common mistakes

  • Holding the breath during the sustained postures.
  • Using excessive muscular force, leading to shaking or strain.
  • Collapsing the lower back or overarching the spine.
  • Rushing between postures without a mindful transition.
Studied protocols1 on file
  • 60 min· 7×/week· 3 weeks· n=60· A repeated coursePMID 36034130

Zhineng Standing Meditation (Zhan Zhuang)

Advanced6/1020–60 min · Daily

20–60 min · Daily

Editorial
How often
Daily
Intensity
Low
Time of day
Any time
Where
Indoors
Research depth
Minimal

Zhineng Standing Meditation holds the body in a still, rounded-arm posture while attention rests on the breath or lower abdomen. The practice emphasizes maintaining a relaxed but supported stance and gradually releasing unnecessary tension.

No equipment needed.

not for children

How it's done7 steps · 4 cues · 4 common mistakes

A general description of the practice, not instruction or medical advice.

Steps

  1. Stand with feet parallel, shoulder-width apart. Slightly bend the knees and tuck the tailbone to straighten the lower back.
  2. Raise the arms as if holding a large balloon against the chest, with elbows slightly below the wrists, shoulders relaxed, and fingers spread gently.
  3. Keep the head upright as if suspended from above, with the chin slightly tucked and the tongue resting on the upper palate.
  4. Breathe naturally and deeply into the lower abdomen. Allow the breath to become slow, fine, and even.
  5. Hold the posture completely still, like a tree. Scan the body from head to toe, releasing any unnecessary tension.
  6. Maintain the posture for the prescribed duration, focusing the mind on the dantian (lower abdomen) or the breath.
  7. To finish, slowly lower the arms, straighten the legs, and stand quietly for a few minutes before moving.

Cues

  • · Find the balance between relaxation and structural integrity; do not collapse or lock any joint.
  • · The mind should be quiet but alert, like a still pool of water.
  • · Discomfort is normal; observe it without reaction, allowing it to dissolve.
  • · Imagine the breath reaching every cell of the body.

Common mistakes

  • Holding the posture for too long too soon, leading to burnout.
  • Raising the shoulders or tensing the neck.
  • Collapsing the chest or overarching the lower back.
  • Fighting the discomfort instead of relaxing into it.
Studied protocols4 on file

How to start

Community experience

Based on 355 public posts from Reddit, YouTube, Bluesky, Hacker News, and Phoenix Rising.

Signal found82 signals5 platforms
Reddit 250YouTube 58Bluesky 20Hacker News 18Phoenix Rising 9

What people report it did

29 outcomes mentioned across 355 public reports. A report often mentions several, so these counts do not add up to the total.

Reported side effects9

What people report doing

Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.

How often7 mentions

Daily5As needed2

Intensity4 mentions

Low2Moderate2

Where6 mentions

At home2Outdoors2Park2

When7 mentions

Morning5Evening2

Session lengthas written

“1 hour”“3 hours”“4 minutes”“1.5 hours”“10 minutes”“20 minutes”

References

176 screened · 166 analysed · 168 listed below

Studies and sources cited on this page. Evidence quality varies — check the grade on each.

  1. Comparative efficacy of mind-body exercises on quality of life, anxiety, and depression in patients with breast cancer: a systematic review with pairwise and network meta-analysis of randomized controlled trials.Front Public Health2026Systematic reviewAn=3770
  2. Comparative efficacy of traditional Chinese medicine qigong exercise on motor and non-motor outcomes in Parkinson's disease: a network meta-analysis.Front Neurol2026Meta-analysisAn=3743
  3. The Effects of Qigong and Tai Chi Exercises on Chronic Low Back Pain in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Cureus2025Meta-analysisAn=729
  4. Effects of traditional fitness qigong exercise on frailty status and overall well-being in frail or pre-frail patients: a systematic review and meta-analysis.Front Med (Lausanne)2025Meta-analysisAn=1339
  5. Effects of Fitness Qigong on muscle function in elderly patients with sarcopenia: A systematic review and meta-analysis of randomized controlled trials.Complement Ther Med2025Meta-analysisAn=1029
  6. The effect of Tai Chi/Qigong on depression and anxiety symptoms in adults with Cancer: A systematic review and meta-regression.Complement Ther Clin Pract2024Meta-analysisA
  7. [Effects of Qigong on Cancer-Related Fatigue, Sleep Disturbance, Cognitive Impairment, and Quality of Life in Breast Cancer Survivors: A Systematic Literature Review and Meta-Analysis].Hu Li Za Zhi2024Meta-analysisAn=469
  8. Effects of Tai Chi and Qigong on cognitive and physical functions in older adults: systematic review, meta-analysis, and meta-regression of randomized clinical trials.BMC Geriatr2023Meta-analysisAn=2365
  9. Effect of Qigong exercise on non-motor function and life quality in stroke patients: A systematic review and meta-analysis.Brain Behav2023Meta-analysisAn=1253
  10. Effects of Tai Chi and Qigong on the mobility of stroke survivors: A systematic review and meta-analysis of randomized trials.PLoS One2022Meta-analysisAn=1919
Show all 168 references

    Diatelos provides general wellness information based on published research. It is not medical advice. Talk to a clinician before starting any new supplement or practice, especially if you have a health condition, are pregnant, or take medication.