Daily practice, duration, and effects

Studies show qigong can strengthen your body and mind, and reduce cortisol levels. We explore this Chinese meditative movement practice that dates back over 4,000 years.

Summary: After a period of intense stress, loss, and physical disconnection, one guest turns to qigong—a gentle, meditative movement practice rooted in traditional Chinese medicine—to reconnect with their body and calm their nervous system. This episode of The Science of Happiness explores the growing scientific evidence behind qigong, revealing how mindful movement can support both physical health and psychological well-being.

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One Way To Do This Practice:

1. Stand and settle: Stand with your feet hip-width apart, knees soft, arms relaxed by your sides. Take a moment to feel the ground beneath your feet and let your body arrive.
2. Ground through your feet: Gently rock or sway in small circles, slowly shifting your weight to notice different parts of your feet making contact with the floor. Let your balance find its own rhythm.
3. Breathe slowly and naturally: Inhale through your nose and exhale through your mouth, allowing your breath to deepen without forcing it. Imagine your breath moving through your whole body, not just your chest.
4. Begin gentle, flowing movements: Move your arms and torso in smooth, continuous motions—circling, swaying, or softly lifting and lowering your hands. Keep your movements relaxed and fluid rather than stiff or controlled.
5. Soften your body and attention: Release unnecessary tension in your jaw, shoulders, and hands. Place your attention on how the movements feel from head to toe, letting your mind stay with sensation rather than thoughts.
6. Close with stillness: After 10–15 minutes, return to standing quietly. Notice any changes in your energy, mood, or sense of grounding before stepping back into your day.

Scroll down for a transcription of this episode.

Today’s Guests:

ACE BORAL is an Oakland-based chef.

PETER WAYNE is an Associate Professor of Medicine, and serves as the Director for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women’s Hospital.

Learn more about Peter’s work: https://tinyurl.com/342xndna

Related The Science of Happiness episodes:  

Breathe Away Anxiety (Cyclic Sighing): https://tinyurl.com/3u7vsrr5

The Science of Synchronized Movement: https://tinyurl.com/n4bcrb5j

Tell us about your experience with this practice. Email us at happinesspod@berkeley.edu or follow on Instagram @HappinessPod.

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Transcription: https://tinyurl.com/yyxnsfy9