We know, although most people don’t do it, that exercise has numerous health benefits for our body, our mind, and our spirit (mood). It is well known that exercise does help breathing, as well as calming anxiety and/or stress. The problem is that people who live with chronic lung disease, asthma, lung cancer, chronic obstructive disease (COPD) or other respiratory disorders find it hard (if not impossible), to work out. Sadly, COPD is the third leading cause of death in the U.S and, I am sure it comes as no surprise, it is “commonly associated with anxiety and depression”.
Chronic disease of any type takes its toll on the sufferer. Mental health suffers because dealing with chronic health issues (especially lung disease) often causes depression, anxiety, and/or stress. One answer to the exercise problem is Tai Chi and/or Qigong. Both exercises are gentle, low-intensity and teach you to focus on your breath as you move slowly through the postures, which flow in a constant motion. While practicing Tai Chi and/or Qigiong can help you cope with these feelings of anxiety and/or depression, it is important to seek medical care so that they don’t cause further health issues.
Research
A pilot study published in August, 2018, The Effects of Tai Chi on Lung Function, Exercise Capacity and Health Related Quality of Life for Patients With Chronic Obstructive Pulmonary Disease was undertaken to determine if a 3-month Tai Chi program for patients with COPD would improve “lung function, exercise capacity, and health related quality of life”. The results showed that Tai Chi is a safe and effective way to improve exercise capacity and quality of life for people living with COPD.
In 2018, research by respiratory consultant Professor Michael Polkey, along with Chinese researchers from the State Key Laboratory of Respiratory Disease in Guangzhou, conducted a study on the impact of Tai Chi on respiratory function. They determined that Tai Chi is a low-cost, more “easily accessible alternative to conventional rehabilitation for chronic obstructive pulmonary disease (COPD) patients”. In other words, they found it a viable alternative to Pulmonary Rehabilitation (PR) as a way to improve respiratory function.
Professor Polkey feels that activity is key to reducing COPD symptoms. While he and his associates recommend PR, studies show Tai Chi is a viable alternative when no local rehabilitation services are available. This is true in China and the UK where some parts of the country don’t offer pulmonary rehabilitation services. When providers offer Tai Chi as a more easily accessed, alternative therapy, patients can continue unsupervised treatment programs at home.
A 2021 analysis of 23 studies by The National Center for Complementary and Integrative Health regarding patients with COPD, determined that Tai Chi not only helps lung function, but can also improve “exercise capacity and quality of life.” Tai Chi is easy on the joints and doesn’t stress the muscles. It can even be done seated and by people with different fitness levels. Many refer to the practice as "meditation in motion."
A randomized control trial published in the November 2023 issue of Complementary Therapies in Medicine suggested that an integrated rehabilitation program which combines Tai Chi and conventional rehabilitation exercise would be more suitable for COPD patients. The trial consisted of both hospital-based exercise sessions and community- or home-based exercise sessions. Improvement was shown in “exercise capacity, pulmonary function, symptom burden, and systemic inflammation”.
Why does Tai Chi and/or Qigong work?
Correct breathing techniques are vital. Here are a few points about breathing during Tai Chi and/or Qigong:
Some instructors teach students to breathe in and out through your nose, while others teach breathing in through your nose and out through your mouth.
Those with sinus infections, a deviated septum, or other nasal passage issues may have a problem exhaling through their nose. Mouth exhaling, would be preferable for these people. Others are just uncomfortable exhaling through their nose for various reasons and prefer to exhale through their mouths.
Breathing in through the nose is preferable so that germs and bacteria don’t enter the mouth.
Whether you breathe out through your nose or your mouth, exhale slower than inhaling (at least 1 beat slower), deeply down to your Dantian (abdomen).
Breathing in this slow, deep fashion also helps to prevent hyperventilating, anxiety, and panic attacks by sending signals to your nervous system to “calm down”. Deep breathing exercises can also protect your lungs from infection, while decreasing stress and depression.
Tai Chi and Qigong practitioners see an improvement in their lung health and capacity, dyspnea (shortness of breath), balance, flexibility, stamina, strength, and more. Importantly, students also learn body awareness and how to focus through visualization.
Tai Chi and/or Qigong can be performed individually but is more effective when an instructor is by your side, observing your moves. Many students prefer practicing Tai Chi and/or Qigong in a group. It’s a personal choice. If you use oxygen or inhalers, keep them nearby during your practice and use them as indicated by your healthcare provider.
Of note: Probably something you never even think about: when you sit slouched over (forward), you reduce your lung function. Not something we need! Be sure to take slow deep breaths, hold if you can for a few seconds (10 to 20), then release slowly. Check your posture and do this breathing exercise a couple of times a day. Remember to stay in your comfort zone!
Bottom line: Can you pick up a magazine, news-related newsletter, or read any article about stress that does NOT mention slow, deep breathing? Probably not!
PS - Many of these articles mention Tai Chi and/or Qigong !!!
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