Movement meditation: what the research says

Studies of tai chi and qigong suggest they may help sleep and back or neck pain. For mood and stress, evidence is limited.

What a session is

Meditation while you move: slow, gentle movements with steady breathing and focused attention. On Sissoo this includes qigong classes and guided movement meditation; no experience is needed.

What the research says

• Sleep: Studies of tai chi and qigong found better sleep quality, mostly in older adults and against no exercise. Effects on insomnia need more study. Some evidence it may help · NCCIH, 2024 · NCCIH, 2022
• Back, neck and muscle tension: Studies found tai chi and qigong eased back or neck pain more than no exercise. Results vary, and other exercise may help as much. Some evidence it may help · NCCIH, 2020 · American College of Physicians, 2017 · NCCIH, 2022
• Stress and worry: Some studies suggest tai chi and qigong may ease anxiety and stress, but results are uncertain. Some people find moving helps settle a busy mind. Limited evidence · NCCIH, 2024 · NCCIH, 2024 · NHS, 2026
• Low mood: Studies of tai chi and qigong found small or inconsistent effects on low mood. If low mood lasts, see a doctor. Limited evidence · NCCIH, 2024 · NCCIH, 2023 · NCCIH, 2022
• Menopause: The NHS suggests tai chi to relax, but studies give no clear answer. A US menopause society does not recommend exercise for hot flushes. Limited evidence · NHS, 2026 · The Menopause Society, 2023
• Grief: Not studied for grief in the sources we use. No good evidence yet

More on each need: Sleep better · A relaxed body · Handle stress better · Feel calmer · Lift your mood · Menopause wellbeing · Grief and loss

Is it safe?

Gentle movement such as qigong and tai chi appears safe; reported problems are mostly minor aches. Rarely, qigong practised wrongly or with unrealistic hopes has been linked to mental health problems. Don't use it to put off seeing a doctor. NCCIH, 2023 · NCCIH, 2022 · NCCIH, 2024

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.