Qigong

What it is

Qigong is a traditional Chinese mind-body practice that combines physical exercise, mind regulation and breathing control [1]. Baduanjin, also called Eight Brocades, is one traditional form [2]. The 2022 balance review covered only Baduanjin [3].

How it might work

Proposed, not proven: qigong combines exercise with stress reduction, and both are thought to help blood pressure [1]. For balance, one proposed route is training leg strength and postural control; a 2021 trial in chronic stroke reported better leg strength alongside balance [4].

What the research says

For balance, a 2022 systematic review and meta-analysis of 17 randomised trials with 1,267 older adults found Baduanjin raised Berg Balance Scale scores by about 4.8 points [3]. A 2025 review of 40 studies found improved static and dynamic balance and a reduced risk of falls, though most studies were rated low quality [5]. A 2022 review of adults aged 65 and over reported that long-term Baduanjin may reduce falls [6].

Single trials agree. In a 2025 trial of 60 older adults, eight weeks of Baduanjin improved balance more than physical activity advice [7]. In a 2021 trial of 58 people with chronic stroke, Baduanjin improved balance more than conventional fitness training after eight weeks [4]. A 2019 review of qigong in older adults found better physical ability and a favourable balance effect that was not statistically significant overall [8].

For blood pressure, a 2021 review of seven trials with 370 people found qigong lowered systolic pressure by about 11 mmHg and diastolic by about 7 mmHg, compared with control groups [9]. A second 2021 meta-analysis of 14 studies with 829 people found about 9 mmHg systolic and 5 mmHg diastolic, compared with no exercise [10]. A 2015 review of 20 trials with 2,349 people reported larger drops, but said the risk of bias was generally high; qigong alone was not significantly better than blood pressure medicine for the top number, though adding it to medicine lowered pressure further [11]. A Baduanjin-only review of 14 trials with 1,058 people found about 8.5 mmHg systolic and 4.7 mmHg diastolic drops and rated the evidence low certainty [2].

For heart disease, the 2015 Cochrane review found very limited evidence. Its trials were small and at high risk of bias, so it did not pool them [1].

Doses used in studies

Blood pressure pilot: qigong classes three times a week plus home practice at least twice a week for 8 weeks [12]. Balance: Baduanjin five days a week for 8 weeks in 60 older adults [7]; a 16-week comparison with brisk walking in 60 adults aged 65 to 79 [13]. Chronic stroke: 8 weeks of supervised sessions three times a week, then 8 weeks at home three days a week [4]. The 2025 review suggested gains began at about 12 weeks, and that 30 to 49 minutes, five to seven times a week, worked best [5]. These are doses from trials, not recommendations.

Safety and interactions

Common side effects: the 2015 hypertension review reported no serious adverse events [11], and the 2019 review found no significant adverse events [8]. The 2015 Cochrane review found that none of its trials reported adverse events at all [1], so side effects are poorly recorded.

Upper limits and toxic doses: none were reported in the abstracts of the reviews I read [9][5].

Medicine interactions: the 2015 review tested qigong alongside blood pressure drugs and found the combination lowered pressure further than drugs alone; its abstract reports no drug interactions [11].

Pregnancy and breastfeeding: a 2025 trial in 102 pregnant women found Baduanjin reduced anxiety and stress, but its abstract reports no safety data; no breastfeeding data were found [14].

People with conditions: the stroke trial enrolled people with chronic stroke [4]. People who take blood pressure medicine, or who have dizziness or balance problems, should check with a doctor before starting.

Caveats and open questions

Most trials are small, unblinded or at high risk of bias [2][5][11]. The 2019 review found the overall balance effect of qigong was not statistically significant [8]. The 2015 Cochrane review found two older trials with statistically significant effects on death and stroke 20 to 30 years later, but could not attribute them to qigong [1]. Blood pressure is a marker, not a heart outcome, and the falls evidence comes from meta-analyses of low-quality trials [5].