From the Guidelines
Qigong is recommended for its potential benefits to central nervous system (CNS) health, particularly in reducing symptoms of anxiety and depression, as supported by recent guidelines from the Society for Integrative Oncology-ASCO 1.
Key Points
- Qigong, a mind-body practice combining gentle movements, breathing techniques, and meditation, may positively affect the CNS through several mechanisms, including reducing stress hormones like cortisol and improving blood flow to the brain.
- Recent studies and guidelines suggest that qigong, along with other integrative therapies like mindfulness-based interventions (MBIs), yoga, and tai chi, can be beneficial in managing anxiety and depression in adults with cancer 1.
- The practice of qigong is generally safe for most people, but those with existing health conditions should consult healthcare providers before beginning, especially considering the potential for out-of-pocket costs and variability in availability 1.
- For beginners, starting with 15-20 minute sessions several times weekly under qualified instruction and gradually increasing duration as comfort develops is advisable.
Benefits and Mechanisms
The benefits of qigong for CNS health likely stem from its ability to reduce inflammation, promote neuroplasticity, and regulate autonomic nervous system function, creating an environment that supports overall CNS health and resilience.
- Reduced stress hormones: Qigong has been associated with decreased levels of cortisol, a hormone linked to stress, which can have protective effects on the CNS 1.
- Improved blood flow: The practice may enhance blood flow to the brain, potentially improving cognitive function and reducing the risk of neurological disorders.
- Enhanced parasympathetic activity: Qigong can increase parasympathetic nervous system activity, promoting the "rest and digest" response, which is crucial for recovery and stress reduction.
Recommendations and Precautions
Given the current evidence, incorporating qigong into one's lifestyle, especially under the guidance of a qualified instructor, can be a beneficial adjunctive approach for supporting CNS health, particularly for individuals experiencing anxiety and depression 1. However, it's essential to consider individual health conditions and consult with healthcare providers before starting any new practice, ensuring that qigong is used complementarily with conventional care when necessary.
From the Research
Qi Gong and Central Nervous System Health
- Qi Gong is a mind-body exercise that has been shown to have various health benefits, including improving symptoms of Parkinson's disease 2, 3.
- Studies have found that Qi Gong can alleviate non-motor symptoms such as sleep disorders, anxiety, depression, fatigue, and cognitive decline in people with Parkinson's disease 2, 3.
- Qi Gong has also been found to have a positive impact on the autonomic nervous system, which can lead to benefits for anxiety, depression, and other emotional disturbances 4.
- The practice of Qi Gong has been shown to activate functional vegetative changes in the body, which can lead to improvements in overall health and well-being 4.
Neurophysiological and Psychological Mechanisms
- Research has found that Qi Gong can reduce depression by activating the parasympathetic nervous system 5.
- Qi Gong has been found to decrease cortisol levels, which can mediate the beneficial effects of Qi Gong on depressive symptoms 6.
- Studies have also found that Qi Gong can increase serotonin and Brain-derived Neurotropic Factors (BDNF) levels, which can contribute to its anti-depressive effects 6.
- The neurophysiological and psychological mechanisms of Qi Gong are complex and require further study to fully understand its effects on the central nervous system 5, 6.
Potential Benefits for Central Nervous System Health
- Qi Gong may have benefits for managing neurological diseases such as Parkinson's disease and depression 2, 3, 5.
- The practice of Qi Gong may also have positive effects on anxiety, cognitive decline, and other non-motor symptoms associated with central nervous system disorders 2, 4, 3.
- Further research is needed to fully understand the potential benefits of Qi Gong for central nervous system health and to determine its effectiveness as a treatment for various neurological conditions 2, 4, 3, 5, 6.