Tai chi & qigong
Multiple meta-analyses find small-to-moderate benefits for anxiety and depression, roughly comparable to other forms of exercise. Evidence specifically in trauma populations is more preliminary — a 2023 review found limited but promising data.
- Who it tends to fit
- People who settle better through slow, flowing movement and breath than through stillness — a good fit if sitting meditation doesn't work for you.
- Who it may not fit
- Anyone seeking a targeted clinical trauma treatment; this is general regulating movement.
- Cost & access
- Very accessible — community classes, parks, and apps, often free or low cost. Teacher quality varies; no single regulating body.
- Credentials
- An unregulated title — anyone can use it, so check credentials
Tai chi and qigong are slow, flowing movement practices that pair gentle motion with breath and attention. They come from Chinese tradition and are practiced by millions of people daily, often outdoors in groups.
For nervous-system purposes, the useful thing is that they’re a way to be present and regulated while moving — which suits a lot of people far better than sitting still and watching the breath. The evidence for mood is genuinely decent, roughly on par with other exercise, and the barrier to entry is about as low as it gets. Think of it as accessible, regulating movement you can do almost anywhere.
Free first steps
- Free beginner tai chi and qigong follow-along videos are plentiful online
Last reviewed 2026-07-04.