Peer-Reviewed Research: Qigong, Inflammation, and the Aging Brain
How Ancient Movement Heals Modern Minds
As we grow older, many of us begin to notice that our memory feels slower, our focus fades more easily, and our mental sharpness isn’t what it once was. These changes are natural, but they can also feel unsettling. What if there were a simple, gentle practice—one that didn’t require gyms or heavy equipment—that could slow this cognitive decline?
That question led researchers from the University of Hong Kong to study the effects of Qigong, an ancient Daoist mind–body practice, on the aging brain. Their results are remarkable: after just twelve weeks of practice, older adults showed improvements in processing speed and sustained attention, along with biological signs of reduced inflammation and even structural brain growth in the hippocampus, a region critical for learning and memory.
A Modern Study on an Ancient Art
The researchers conducted a 12-week randomized controlled trial—the gold standard of scientific research—to compare Qigong training with simple stretching exercises. Both groups were made up of healthy older adults aged 50 to 69. Participants in the experimental group practiced Wu Xing Ping Heng Gong, a Daoist form of Qigong designed and taught by master Lai Ping Yuen, who has over 30 years of experience in traditional Chinese medicine and Qigong instruction.
This practice involves slow, mindful movements—stretching the arms and legs, gently twisting the torso, and coordinating breath with relaxation. These movements follow Daoist principles of balance and energy flow (Qi, 氣). The control group, meanwhile, performed light stretching under the guidance of an experienced physical education instructor.
Both groups trained for 12 weeks, attending group sessions and practicing at home. Researchers measured participants’ cognitive performance, blood inflammation markers, and brain structure both before and after the program.
What the Researchers Measured
The team wanted to understand not only whether Qigong improves brain function, but also how. They focused on three key measurements:
Cognitive function: including processing speed, attention, and working memory.
Inflammation levels: specifically the blood concentration of interleukin-6 (IL-6), a molecule linked to inflammation and cognitive decline.
Brain structure: changes in gray matter volume (GMV) in the hippocampus and prefrontal cortex, areas known to shrink with age.
The hypothesis was elegant and ambitious: if Qigong truly benefits the mind, it might do so through a neuro-immune pathway—reducing inflammation and stimulating brain plasticity.
Why Inflammation Matters for the Brain
Inflammation isn’t always bad—it’s how the body fights infection and heals injuries. But chronic, low-grade inflammation is increasingly recognized as one of the main drivers of aging, especially in the brain.
Interleukin-6 (IL-6) is one of the most studied inflammatory molecules. High levels of IL-6 have been linked to slower processing speed, smaller hippocampal volume, and increased risk for neurodegenerative diseases like Alzheimer’s.
As people age, their immune systems often shift into a more “inflamed” state—a phenomenon researchers call inflammaging. Finding natural ways to calm this process could help preserve cognition and brain structure.
The Results: A Younger, Faster, Calmer Brain
After twelve weeks, the participants who practiced Qigong showed striking results compared to the stretching control group.
Processing speed improved significantly. On a standardized test that measures how quickly people can match symbols and numbers, the Qigong group performed faster after the training.
Sustained attention also improved. They were better at maintaining focus and avoiding mistakes during a continuous attention task.
Inflammation dropped. Blood tests revealed that IL-6 levels decreased notably in the Qigong group, while remaining unchanged in the stretching group.
The brain grew. MRI scans showed an increase in hippocampal gray matter volume—specifically in the right posterior hippocampus—among those who practiced Qigong. The stretching group showed no such change.
These findings are more than coincidental. When the researchers analyzed the data further, they discovered two fascinating biological relationships.
The Biological Bridge: IL-6 and the Hippocampus
First, the reduction in IL-6 was directly linked to faster processing speed. Participants whose inflammation levels dropped the most also experienced the largest gains in mental quickness. This suggests that calming inflammation may be part of how Qigong rejuvenates cognitive function.
Second, the increase in hippocampal volume was tied to improvements in attention. The hippocampus, known primarily for memory, also helps sustain focus over time. Participants who showed greater hippocampal growth performed better on attention tasks.
But it went even deeper. The researchers found that these two effects—immune and neural—were not separate. Lower IL-6 levels enhanced the relationship between hippocampal growth and attention improvement. In other words, Qigong seems to work through a linked neuro-immune pathway, where reduced inflammation allows the brain to regenerate and perform better.
As the authors summarize:
“These findings offer significant insight into the mechanistic role of peripheral IL-6—and its intricate interplay with neural processes—in the beneficial neurocognitive effects of Qigong.”1-s2.0-S0889159121001689-main
Why the Hippocampus Matters
The hippocampus is a key structure for learning, memory, and emotional regulation. It’s also one of the few regions in the adult brain capable of neurogenesis—growing new neurons throughout life. However, chronic inflammation, stress, and aging can shrink the hippocampus and slow neurogenesis.
Exercise has long been known to counteract this process. Previous studies have shown that aerobic activity like walking can increase hippocampal size in older adults. But this study demonstrates that even low-intensity, mindful movement—when combined with breath and intention—can yield similar neuroprotective benefits.
From Daoist Philosophy to Neuroscience
In traditional Chinese medicine, Qigong is understood to harmonize the flow of Qi through the body’s meridians, balancing the five elements (Wu Xing) of Wood, Fire, Earth, Metal, and Water. This balance is said to nourish the organs and calm the mind.
From a modern scientific perspective, these flowing movements regulate the nervous system and reduce inflammation. Deep breathing, gentle movement, and mindful awareness together activate the parasympathetic “rest and digest” system, lowering stress hormones and calming immune overactivity.
What the ancients described as the “flow of Qi” may correspond to modern concepts of autonomic balance, vagal tone, and neuroplasticity.
A Bridge Between Traditions
This research elegantly bridges ancient wisdom and modern science. While Western neuroscience speaks in terms of gray matter, IL-6, and hippocampal volume, Daoist Qigong speaks of inner harmony, balance, and energy circulation. Both perspectives point to the same truth: when the body moves with awareness and the mind settles, the entire system heals.
During a time when many older adults face restrictions on outdoor exercise—especially highlighted during COVID-19 lockdowns—these findings carry even more importance. Qigong can be practiced safely indoors, requires no special equipment, and can be adapted for almost any physical condition.
What This Means for Aging and Cognitive Health
The implications of this study extend beyond the laboratory. It suggests that Qigong could serve as a non-pharmacological, accessible tool for protecting brain health in aging populations.
Unlike medication, which often targets symptoms, Qigong works systemically—regulating inflammation, improving blood flow, enhancing neuroplasticity, and fostering emotional well-being.
As lead author Tatia Lee notes, these results highlight the “profound implications for early identification and intervention of older individuals vulnerable to cognitive decline, focusing on the neuro-immune pathway.”1-s2.0-S0889159121001689-main
A Practical Takeaway
For anyone looking to support their cognitive health naturally, this research offers clear guidance:
Gentle, mindful movement matters.
Reducing inflammation through calm, regular practice can enhance brain function.
The mind and body are deeply intertwined—what calms one nourishes the other.
You don’t need to be an expert to begin. Even 20–30 minutes of slow, intentional movement each day—coordinating breath with awareness—can begin to shift inflammatory markers and awaken the brain’s capacity to renew itself.
Limitations and Future Directions
The authors note that while the findings are promising, the study’s small sample size (48 participants) means more research is needed to confirm the results on a larger scale. Future studies may also explore how long these benefits last, or whether combining Qigong with other lifestyle interventions—such as diet or meditation—amplifies the effects.
Still, this work stands as a pioneering step. It is one of the first to clearly demonstrate a biological pathway—linking reduced inflammation, brain structure changes, and cognitive improvement—through the practice of Qigong.
A Return to Wholeness
In Daoist thought, harmony between body, mind, and nature is the essence of longevity. Modern science is now rediscovering this truth through the language of cytokines and neural circuits.
As the world’s population ages, practices like Qigong offer more than fitness—they offer a way to reconnect with the inner rhythms of health that modern life often obscures.
The lesson of this research is both simple and profound: by cultivating stillness in motion, we may nurture not only our Qi but also our very brain—preserving clarity, vitality, and grace as we age.
Reference
Qi, D., Wong, N. M. L., Shao, R., Man, I. S. C., Wong, C. H. Y., Yuen, L. P., Chan, C. C. H., & Lee, T. M. C. (2021). Qigong exercise enhances cognitive functions in the elderly via an interleukin-6–hippocampus pathway: A randomized active-controlled trial. Brain, Behavior, and Immunity, 95, 381–390.
Like what you read? Keep exploring…
If this post resonated with you, you’ll love my book:
An Uncarved Life: A Daoist Guide to Struggle, Harmony, and Potential
This book blends timeless Daoist wisdom with real-world insight into how we can navigate struggle, cultivate inner peace, and live in alignment with our deeper potential. Drawing from classical texts like the Dao De Jing and integrating modern psychology and neuroscience, An Uncarved Life offers a grounded, poetic, and deeply personal guide to living well in a chaotic world.
Whether you’re seeking clarity, calm, or a more meaningful path forward, this book is a companion for anyone who wants to walk the Way with sincerity and strength.
Available now in print, Kindle, and audiobook formats.
Click here to get your copy on Amazon