Parkpoint Sonoma
Mindfulness & Movement: The Benefits of Qigong and Tai Chi
Lilly Goessling, Certified Personal Trainer & Fitness Nutrition Specialist, Parkpoint Sonoma
Qigong (pronounced “chee-gong”) and tai chi are ancient practices rooted in traditional Chinese medicine and martial arts that have stood the test of time for good reason. These gentle, flowing exercises combine physical movement, breathing techniques, and mindfulness to promote holistic well-being. While they may appear simple on the surface, both practices offer profound benefits for physical, mental, and emotional health.
At the heart of both qigong and tai chi is the concept of cultivating and balancing “qi,” the body’s vital life force. Through slow, deliberate movement and controlled breathing, practitioners enhance the flow of qi throughout the body, which can support organ function, improve circulation, and boost energy levels. Studies have shown that regular practice of these disciplines can significantly reduce stress, lower blood pressure, and improve cardiovascular health. (1)
Physically, qigong and tai chi help build strength, improve flexibility, and enhance balance. This makes them especially valuable to older adults, as these practices reduce the risk of falls and promote joint health without the impact of more vigorous exercise. For people recovering from injury or managing chronic pain, the low-impact nature of these exercises provides a gentle, yet effective path to recovery. (2)
Mentally, both practices cultivate focus and inner calm. The meditative aspect of qigong and tai chi has been linked to reduced anxiety and depression, better sleep quality, and sharper cognitive function. (3) The intentional, rhythmic breathing techniques promote a relaxation response in the nervous system, helping practitioners manage daily stress with greater ease.
Emotionally, the practices encourage mindfulness, self-awareness, and a sense of connectedness to the present moment. Many people find that qigong and tai chi become not just forms of exercise, but valuable tools for spiritual growth and personal transformation.
In a fast-paced world filled with constant distractions, qigong and tai chi offer a welcome return to balance, intention, and inner peace. Whether you’re seeking improved health, stress relief, or a deeper sense of connection with your body, these time-honored practices provide a gentle and powerful path forward.
Parkpoint Sonoma offers Qigong and Tai Chi every Monday at 10:30 am.
References
- Dong, Xiaosheng et al. “Meta-Analysis of Randomized Controlled Trials of the Effects of Tai Chi on Blood Pressure.” Evidence-based complementary and alternative medicine : eCAM vol. 2020 8503047. 7 Oct. 2020, doi:10.1155/2020/8503047
Galoustian, Gisele. “Qigong Significantly Decreases Chronic Low Back Pain in U.S. Veterans.” FAU, 17 Jan. 2025, www.fau.edu/newsdesk/articles/qigong-chronic-low-back-pain. Accessed 30 June 2025.
3Wayne, Peter M et al. “Effect of tai chi on cognitive performance in older adults: systematic review and meta-analysis.” Journal of the American Geriatrics Society vol. 62,1 (2014): 25-39. doi:10.1111/jgs.12611
