Because of the mind, body, spirit focus for wholeness in our being, Qi Gong is an important practice in my books.
Excerpt from my next book:
Qigong and movement: Qigong is an ancient Chinese practice that uses gentle movement, conscious breathing, and focused attention. These slow, coordinated movements are designed to open and balance the energy pathways, or meridians, associated with the heart. Regular practice can help you feel more balanced, reduce stress, and support both physical health and mental well-being. By combining mindful movement with breath, Qigong supports heart health and helps connect the body, mind, and heart, making it a valuable way to cultivate a heart-centred presence in daily life.”
QiGong and Human Resilience
QiGong, a traditional Chinese mind–body practice combining gentle movement, breath regulation, and focused attention, has increasingly been studied as a pathway to strengthening psychological and physiological resilience. Resilience—defined as the capacity to adapt, recover, and keep functioning in the face of stressors—depends on emotional regulation, stress recovery, interoceptive awareness, and coherent mind–body integration. Emerging research suggests that QiGong supports these domains through both physiological down‑regulation and enhanced self-regulatory skills.”
QiGong as a Stress‑Reduction and Recovery Practice
Resilience requires the ability to recover from stress efficiently. Recent intervention research proves that QiGong significantly reduces perceived stress, anxiety, and depressive symptoms. In a controlled study of underprivileged working youth, a 65‑day QiGong program produced substantial reductions in stress (PSS), anxiety (GAD‑7), and depression (HAMD‑24) compared to baseline, indicating improved stress adaptation and emotional stability (Wu et al., 2024). These findings highlight QiGong’s potential as a low‑cost, accessible intervention for populations experiencing chronic stress and limited resources.”
From a resilience perspective, reduced stress reactivity and improved recovery capacity strengthen the individual’s ability to keep functioning under pressure. QiGong’s slow, rhythmic movements and breathwork activate parasympathetic pathways, supporting physiological down‑regulation—an essential mechanism for resilience.”
Enhancing Emotional Regulation and Interoceptive Awareness
Emotional regulation is a core part of resilience, enabling individuals to respond adaptively rather than reactively to challenges. A 12‑week university‑based QiGong program demonstrated significant improvements in multiple dimensions of interoceptive awareness—including body listening, emotional awareness, and self‑regulation—as well as enhanced mindfulness and psychological well‑being (Ciacchini et al., 2026). Participants with higher baseline anxiety benefited most, suggesting QiGong may be particularly effective for individuals with vulnerability to stress.”
Interoception—the ability to sense internal bodily states—is increasingly recognized as a foundation for resilience. By strengthening interoceptive accuracy and trust, QiGong helps practitioners detect early signs of stress, regulate emotions more effectively, and keep internal coherence during adversity.”
QiGong for Trauma‑Exposed Populations
Resilience is especially relevant for individuals exposed to trauma. A systematic review of Tai Chi and QiGong interventions for trauma‑exposed populations found consistent reports of relaxation, reduced mental health symptoms, and improved physical and cognitive functioning (Niles et al., 2022). Although the studies were small and non‑randomized, they collectively suggest that QiGong is possible, acceptable, and potentially beneficial for trauma‑related stress responses.”
While more rigorous trials are needed, these findings show that QiGong may support trauma resilience by providing a gentle, embodied method for regulating arousal and restoring a sense of safety.”
QiGong as a Multidimensional Resilience Practice
Taken together, the evidence suggests that QiGong strengthens resilience through several interconnected pathways:
• Physiological regulation: reducing stress markers and supporting parasympathetic activation.
• Emotional regulation: improving mindfulness, emotional awareness, and self‑regulatory capacity.
• Cognitive and psychological well‑being decreasing anxiety and depression while enhancing overall functioning.
• Embodied integration: cultivating interoceptive awareness and mind–body coherence.
• Trauma‑informed support: offering a low‑risk, accessible practice for trauma‑exposed individuals.
These mechanisms align with contemporary resilience theory, which emphasises adaptability, coherence, and the capacity to return to equilibrium after disruption.”
QiGong is a promising mind–body practice for enhancing resilience across diverse populations. Through its combined effects on stress recovery, emotional regulation, interoceptive awareness, and psychological well‑being, QiGong supports the development of a more adaptive and coherent internal system. While further rigorous research is needed—particularly randomized controlled trials—current evidence suggests that QiGong can serve as a valuable part of resilience‑building programs in educational, clinical, and community settings.”
From my book Dawn: The Space between Us, by Bjorg Eggerts, it will be published soon.
With more heart-based and spiritual practices, it can be even more effective.
Guðbjörg Eggertsdóttir
bjorg@7hh.is
QiGong for the Head: Energy and Clarity by Guðbjörg Eggertsdóttir
7hh.is 