The Benefits of Qigong: A Personal Journey

Move, Breathe, Heal: The Life-Changing Benefits of Qigong

Qigong has transformed my life in so many ways. One of my Qigong teachers recently encouraged me to reflect on how this practice has supported me, and as I shared my journey, I realised how deeply it has impacted my well-being. From navigating grief to balancing my body through menopause, regulating my nervous system, and fostering a spiritual connection, Qigong has been a constant source of healing. Let me share how it has changed my life—and how it could change yours too.

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Navigating Grief with Qigong

One of the most profound ways Qigong has helped me is in processing grief. Over the last five years, I have experienced the loss of several family members and a beloved dog. Loss is never easy, but through Qigong, I have learned to sit with my grief and move through it in a way that feels more natural and easeful. Instead of suppressing or resisting it, I allow it to flow, and in doing so, I have discovered a deeper appreciation for life itself.

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Balancing the Body Through Menopause

As I navigated menopause, I experienced imbalances that many women are told to simply endure. However, in Chinese Medicine, menopause is not meant to be a time of suffering but an opportunity to listen to the body's signals. Through regular Qigong practice, I found that all my symptoms gradually disappeared. Instead of struggling through this phase, I moved through it with greater ease, and I now understand menopause as a natural, harmonious transition rather than a battle.

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Regulating the Nervous System & Overall Well-being

Qigong has also helped me regulate my nervous system, reducing stress and creating a profound sense of inner calm. I have noticed significant changes in my overall well-being, including weight loss and an increased sense of vitality. Beyond the physical benefits, Qigong has become a deeply spiritual practice—one that nurtures and supports me on a soul level. Teaching Qigong has also been a gift, allowing me to connect with a wonderful community and share these benefits with others.

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The Science Behind Qigong’s Benefits

Beyond personal experience, there is growing scientific evidence that Qigong offers numerous health benefits:

✅ Improved Sleep Quality – A study published in the Journal of Clinical Sleep Medicine[i]  found that Qigong practice significantly enhanced sleep quality in postmenopausal women, helping to address common sleep disturbances.

✅ Relief from Menopausal Symptoms – Research in the Journal of Alternative and Complementary Medicine[ii] demonstrated that a 12-week Qigong program effectively reduced perimenopausal symptoms such as mood swings and fatigue.

✅ Back Pain Reduction – Studies published in the North American Spine Society Journal[iii]  and highlighted by The Times (UK) in December 2024 show that Qigong and Tai Chi can significantly reduce lower back pain, improve flexibility, and enhance overall well-being.

✅ Enhanced Balance & Cognitive Function – Research[iv] indicates that Qigong improves balance and cognitive function in young women, suggesting benefits for physical stability and mental clarity.

✅ Stress Reduction & Mental Well-Being – A systematic review published in Psychophysiology found that Qigong helps reduce stress and anxiety by lowering cortisol levels and enhancing emotional resilience.[v]

✅ Immune System Support – A study published in The American Journal of Chinese Medicine found that regular Qigong practice enhances immune function by increasing white blood cell activity, supporting the body’s natural defences.[vi]

✅ Improved Bone Health – Research published in The American Journal of Chinese Medicine[vii] found that Qigong can help increase bone density, reducing the risk of osteoporosis and supporting skeletal health, particularly in postmenopausal women.

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An Invitation to Explore Qigong

Qigong is more than just movement—it is a practice that harmonises body, mind, and spirit. If you've been practising, take a moment to reflect: how has Qigong been bringing benefits into your life? Share in the comments or send me a message - I would love to hear.

If you're ready to explore Qigong and enjoy these benefits for yourself, I invite you to join me for a class—either in person or online. The journey inward starts with a single breath. 💛

I have three classes a week. Check out my class schedule here, or if you are interested in private lessons, please contact me.

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References:

[i] Yeh SC, Chang MY. The effect of Qigong on menopausal symptoms and quality of sleep for perimenopausal women: a preliminary observational study. J Altern Complement Med. 2012 Jun;18(6):567-75. doi: 10.1089/acm.2011.0133. Epub 2012 Apr 26. PMID: 22537466.

[ii] Carcelén-Fraile MDC, Aibar-Almazán A, Martínez-Amat A, Jiménez-García JD, Brandão-Loureiro V, García-Garro PA, Fábrega-Cuadros R, Rivas-Campo Y, Hita-Contreras F. Qigong for mental health and sleep quality in postmenopausal women: A randomized controlled trial. Medicine (Baltimore). 2022 Sep 30;101(39):e30897. doi: 10.1097/MD.0000000000030897. PMID: 36181076; PMCID: PMC9524897.

[iii] A Tai chi and qigong mind-body program for low back pain: A virtually delivered randomized control trial Author: Yang Yang,Sydne McCluskey,Mohamad Bydon,Jaspal Ricky Singh,Robert D. Sheeler,Karim Rizwan Nathani,Ana C. Krieger,Neel D. Mehta,Joshua Weaver,Libin Jia,Sharon DeCelle,Robert C. Schlagal,Jay Ayar,Sahar Abduljawad,Steven D. Stovitz,Ravindra Ganesh et al. Publication: 

North American Spine Society Journal (NASSJ) Publisher: 

Elsevier Date:  December 2024© 2024 The Author(s). Published by Elsevier Inc. on behalf of North American Spine Society.

[iv] Klarod K, Singsanan S, Thamwiriyasati N, Ladawan S, Burtscher M. Effects of Qigong Exercise on Physical and Cognitive Performance in Young Sedentary Females: A Quasi-Experimental Design, Placebo-Controlled Study. Altern Ther Health Med. 2023 Mar;29(2):112-119. PMID: 33609344.

[v] Oh, J.-H.; Sung, S.-H.; Park, J.-K.; Jang, S.; Shin, B.-C.; Lee, S. Qigong Therapy for Stress Management: A Systematic Review of Randomized Controlled Trials. Healthcare 2024, 12, 2342. https://doi.org/10.3390/healthcare12232342

[vi] Oh B, Bae K, Lamoury G, Eade T, Boyle F, Corless B, Clarke S, Yeung A, Rosenthal D, Schapira L, Back M. The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis. Medicines (Basel). 2020 Jun 30;7(7):39. doi: 10.3390/medicines7070039. PMID: 32629903; PMCID: PMC7400467.

[vii] Jahnke R, Larkey L, Rogers C, Etnier J, Lin F. A comprehensive review of health benefits of qigong and tai chi. Am J Health Promot. 2010 Jul-Aug;24(6):e1-e25. doi: 10.4278/ajhp.081013-LIT-248. PMID: 20594090; PMCID: PMC3085832.