Qigong – Alleviating Fatigue, Anxiety, and Depression: A Holistic Movement Approach
Introduction:
In today’s fast-paced world, many individuals battle with the challenges of fatigue, anxiety, and depression. These conditions not only affect our physical well-being but also have a profound impact on our mental and emotional states. Having been through Covid-19 lock-downs and all the fear and hysteria around it in the last few years, mental illness is at an all time high. Depression and anxiety has become a major problem, especially in young people here in Victoria, Australia, which arguably had some of the harshest covid-19 restriction in the western developed world.
However, there is a holistic practice that shows promise in alleviating these struggles, and that of course is Qigong. In this blog post, we will explore the transformative power of Qigong and how it can help combat fatigue, anxiety, and depression, backed by scientific references. It is important to note that many of the studies that have been done on Qigong and it’s potential benefits, are small scale or preliminary. With that said, most seem to indicate a positive beneficial effect. Full scale scientific studies are extremely expensive and funding is scarce for projects that don’t offer large commercial benefit. I have only listed one study per heading to support my discussion, there are numerous others.
I personally have suffered from clinical depression and anxiety, and Qigong has been integral to my recovery to good mental health and well-being. Anecdotally, this is often reported by people that engage in the practice Qigong. I certainly believe that what people report as a result of introducing Qigong into their life, and the benefits they receive, have a certain validity even if not scientifically verified. We cannot deny peoples experience when such outcomes are so common.
Qigong is an ancient Chinese practice that combines gentle movements, deep breathing techniques, and focused meditation. Rooted in the principle of harmonizing the body’s vital energy, or “qi,” Qigong aims to cultivate balance within the mind, body, and spirit, ultimately enhancing overall well-being. Qigong has been used for millennia in China for health preservation and longevity. Its continued practice over thousands of years is testament to it’s efficacy.
Alleviating Fatigue:
Chronic fatigue can be debilitating, hindering daily activities and diminishing quality of life. Qigong was found to have positive effects on, fatigue; A Randomized Controlled Trial of Qigong Exercise on Fatigue Symptoms, Functioning, and Telomerase Activity in Persons with Chronic Fatigue or Chronic Fatigue Syndrome(Annals of Behavioral Medicine, Volume 44, Issue 2, October 2012, Pages 160–170). Fatigue symptoms and mental functioning were significantly improved in the Qigong group compared to controls.
By improving energy flow and removing blockages, Qigong enhances vitality and restores physical energy, helping individuals combat fatigue and experience increased stamina. The health of the organs in the body is improved increasing the production of cellular energy.
Qigong is not overly taxing on the body, which is vital for people with chronic fatigue in their recovery process. Too much physical exertion can leave someone suffering from chronic fatigue wiped out for days.
Easing Anxiety:
Anxiety can lead to constant worry, restlessness, and a sense of unease. This can eventually lead to fatigue and a depressed immune system, then illness. Scientific studies have shown that mind-body exercises, including Qigong, have positive effects on anxiety reduction. In a study on Managing stress and anxiety through Qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials (PMID: 24400778) We see that the mindful movements and focused breathing of Qigong induces relaxation, calming the mind and reducing anxiety. Qigong is often referred to as a moving-meditation. The mindfulness or focused awareness required in Qigong can take us away from negative thoughts and rumination that drive the anxiety state. This can act as a circuit breaker and is one of the major benefits of mindfulness practices like Qigong.
Lifting Depression:
Depression can cast a dark shadow over life, affecting mood, motivation, and happiness. Qigong’s combination of physical movement, deep breathing, and meditation triggers the release of endorphins and neurotransmitters associated with positive emotions. According to a study: Efficacy and safety of Qigong Baduanjin exercise in the treatment of depression with insomnia: A randomized controlled study protocol (PMID: 34964736). The results of this study provide a clinical basis for the treatment of depression with insomnia, and depression in general.
The meditative aspects of Qigong foster inner calm and mental clarity, empowering individuals to better cope with negative thoughts and emotions.
The Mind-Body Connection:
Qigong’s effectiveness lies in its recognition of the mind-body connection. By synchronizing breath, movement, and intention, Qigong promotes a harmonious flow of energy throughout the body. This balance not only enhances physical well-being but also mental and emotional well-being. This is demonstrated in a study on Mind-Body Exercise for Anxiety and Depression in COPD Patients: A Systematic Review and Meta-Analysis (PMID: 31861418). While this study was in relation to COPD (chronic obstructive pulmonary disease) it shows Mind-body exercises can reduce levels of anxiety and depression. Qigong is a mind-body exercise. Qigongs’ holistic approach reduces stress, enhances mental resilience, and fosters a sense of inner peace. I have personally taught a COPD student in his 70’s who experienced great improvement not only physically, but mentally and emotionally.
Incorporating Qigong into Daily Life:
To experience the benefits of Qigong, it is important to integrate it into your daily routine. It is always best to seek a qualified Qigong teacher and attend classes. However you may initially explore online resources that provide guidance and instruction to get a feel for Qigong. Again, a qualified instructor is always best to avoid incorrect form and the possibility of injury. What we see on a screen and try to emulate, even though we think we are following correctly, may not be.
When depressed and fatigued, motivation to do anything can be very low. Signing up to, and paying for formal classes can be that motivator, as it was for me.
Begin with simple exercises and gradually increase duration and complexity if exploring online. Consistency is key, so aim for regular practice, even if it’s just a few minutes each day initially, beyond your formal classes. Embrace the transformative power of Qigong, and embark on a journey towards improved physical, mental, and emotional well-being.
The question then arises, ‘which type of Qigong form should I do?’ There are a lot, and many have different purposes. If chronic fatigue is an issue it may be prudent to do a more gentle form like ShiBaShi (often referred to as Tai Chi-Qigong). For depression and anxiety, any of the medical Qigongs endorsed by the Health Qigong Federation of China would be beneficial; Ba Duan Jin would be a good starting point, and one of the most commonly taught.
Conclusion:
Qigong offers a holistic approach to combat the challenges of fatigue, anxiety, and depression. While this is supported by scientific research (some references included in this post), anecdotally I can report from my own experience, and that of students in the classes I teach, the benefits are many. They will come over time with consistent practice.
Obviously if you have any of these conditions, Qigong is a very beneficial holistic movement approach, but good nutrition, quality sleep and stress management are also vital as an overall holistic approach.
Do not hesitate to contact me or our school; www.jinli.com.au if you have any questions, or want to know about classes that may be suitable.
(Please not that there are many more studies relating to the benefits of Qigong to be found on Pubmed: National library of medicine and medical journals, beyond the few mentioned in this blog.)
PubMed IDs:
- “A Randomized Controlled Trial of Qigong Exercise on Fatigue Symptoms, Functioning, and Telomerase Activity in Persons with Chronic Fatigue or Chronic Fatigue Syndrome”(Annals of Behavioral Medicine, Volume 44, Issue 2, October 2012, Pages 160–170)
- “Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials (PMID: 24400778)
- “Efficacy and safety of Qigong Baduanjin exercise in the treatment of depression with insomnia: A randomized controlled study protocol (PMID: 34964736)
- Mind-Body Exercise for Anxiety and Depression in COPD Patients: A Systematic Review and Meta-Analysis (PMID: 31861418)
Yours in Qigong
Sifu Peter