Blood Chemistry

Movement-Based Therapies are Affective for Rehabilitation from Disease

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Movement-Based Therapies are Affective for Rehabilitation from Disease

 

By John M. de Castro, Ph.D.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems.” – Havard Health

 

Mindful movement practices such as yoga and Tai Chi and Qigong have been used for centuries to improve the physical and mental health and well-being of practitioners. But only recently has the effects of these practices come under scientific scrutiny. This research has been accumulating. So, it makes sense to pause and examine what has been learned about the effectiveness of these practice for rehabilitation from disease.

 

In today’s Research News article “Movement-Based Therapies in Rehabilitation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/ ) Phuphanich and colleagues review and summarize the published research studies of the effects of mindful movement practices on rehabilitation from disease.

 

They report that published research has found that yoga practice reduces fatigue, sleep disturbances, depression, and anxiety and improves the immune system in cancer patients. Yoga has been found to be an effective treatment for mental health issues such as anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga has been found to reduce pain levels, fear avoidance, stress, and sleep disturbance and increases self-efficacy and quality of life in chronic pain patients. Yoga has been found to improve the symptoms of traumatic brain injury, stroke, spinal cord injury, Parkinson disease, dementia, multiple sclerosis, epilepsy, and neuropathies. In addition, yoga has been found to improve systolic and diastolic blood pressures, heart rate, respiratory rate, waist circumference, waist/hip ratio, cholesterol, triglycerides, hemoglobin A1c, and insulin resistance in cardiopulmonary diseases.

 

They report that the published research has found that Tai Chi and Qigong practices reduce falls in the elderly. Tai Chi and Qigong has been found to reduce pain levels and increase quality of life in chronic pain patients. In addition, there is evidence that Tai Chi and Qigong practices improves depression, anxiety, posttraumatic stress disorder, sleep disturbance, schizophrenia, rheumatoid arthritis, spinal cord injury, traumatic brain injury, and immune disorders.

 

These are remarkable findings. The range of disorders that are positively affected by yoga, Tai Chi, and Qigong practices is breathtaking. These practices are also safe and can be widely implemented at relatively low cost and can be performed alone or in groups and at home or in a therapeutic setting. This suggests that these practices should be routinely implemented for rehabilitation from disease.

 

So,  movement-based therapies are affective for rehabilitation from disease.

 

“Being mindful through any physical activity can not only improve performance in the activity such as yoga, tennis, swimming, etc, but it can also increase flexibility, confidence in movement and generate a sense of body and mind connection that has the potential for improving your overall sense of well-being.“- Anupama Kommu

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Phuphanich, M. E., Droessler, J., Altman, L., & Eapen, B. C. (2020). Movement-Based Therapies in Rehabilitation. Physical medicine and rehabilitation clinics of North America, 31(4), 577–591. https://doi.org/10.1016/j.pmr.2020.07.002

 

Abstract

Movement therapy refers to a broad range of Eastern and Western mindful movement-based practices used to treat the mind, body, and spirit concurrently. Forms of movement practice are universal across human culture and exist in ancient history. Research demonstrates forms of movement therapy, such as dance, existed in the common ancestor shared by humans and chimpanzees, approximately 6 million years ago. Movement-based therapies innately promote health and wellness by encouraging proactive participation in one’s own health, creating community support and accountability, and so building a foundation for successful, permanent, positive change.

Key Points – Movement-based therapies

  • Decrease fear avoidance and empower individuals to take a proactive role in their own health and wellness.
  • Can benefit patients of any ability; practices are customizable to the individual’s needs and health.
  • Are safe, cost-effective, and potent adjunct treatments used to supplement (not replace) standard care.
  • Deliver patient-centered, integrative care that accounts for the physical, psychological, social, and spiritual aspects of health and illness.
  • Have diverse, evidence-based benefits, including reduction in pain, stress, and debility, and improvements in range of motion, strength, balance, coordination, cardiovascular health, physical fitness, mood, and cognition.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/

 

Improve Mental Health and Blood Biomarker Levels with Meditation and Yoga

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Improve Mental Health and Blood Biomarker Levels with Meditation and Yoga

 

By John M. de Castro, Ph.D.

 

“The main purpose of meditation is to access, recognize and enhance the positive qualities of mind. The more we can do this, the less we need to rely on external situations for our happiness and the more we can rely on the natural, positive qualities of mind: love, contentment, well-being and peace.” – Trinlay Rinpoche

 

Over the last several decades, research and anecdotal experiences have accumulated an impressive evidential case that the development of mindfulness has positive benefits for the individual’s mental, physical, and spiritual life. Mindfulness appears to be beneficial both for healthy people and for people suffering from a myriad of mental and physical illnesses. It appears to be beneficial across ages, from children to the elderly. And it appears to be beneficial across genders, personalities, race, and ethnicity. The breadth and depth of benefits is unprecedented. There is no other treatment or practice that has been shown to come anyway near the range of mindfulness’ positive benefits.

 

It is not known exactly how mindfulness training produces these benefits. It is possible that one mechanism is by altering blood bourn hormonal levels. In today’s Research News article “Inner Engineering Practices and Advanced 4-day Isha Yoga Retreat Are Associated with Cannabimimetic Effects with Increased Endocannabinoids and Short-Term and Sustained Improvement in Mental Health: A Prospective Observational Study of Meditators.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7293737/ ) Sadhasivam and colleagues recruited healthy adults and had them attend a 4-day intensive training in yoga and meditation. Before and after the training and 1 month later they were measured for mindfulness, happiness, anxiety, depression, and psychological well-being. They also drew blood before and after training and assayed it for the brain-derived neurotrophic factor (BDNF), and the biomarkers of Endocannabinoids, (anandamide, 2-arachidonoylglycerol (2-AG), 1-arachidonoylglycerol (1-AG), docosatetraenoylethanolamide (DEA), and oleoylethanolamide (OLA)).

 

They found that after the training there were significant decreases in anxiety and depression and significant increases in mindfulness, happiness, and psychological well-being. These changes were maintained at the 1-month follow-up. There were also significant increases in all of the blood biomarkers of Endocannabinoids and also brain-derived neurotrophic factor (BDNF).

 

It should be kept in mind that this was a pilot study that did not have a control, comparison, condition. So, the results might have been due to a number of confounding factors rather than the training itself. But previous controlled research has convincingly demonstrated that mindfulness training increases happiness, and psychological well-being and decreases anxiety and depression. So, these changes were likely due to the training.

 

There were also novel findings in the present study that Endocannabinoids and brain-derived neurotrophic factor (BDNF) were significantly increased by the training. These provide objective measures of the subjective reports of psychological improvements. Endocannabinoids in the blood are associated with positive mood states. BDNF is a neurotrophic factor that is thought to signal neuroplastic changes in the nervous system. Mindfulness training has been previously shown to produce neuroplastic changes in the brain. So, the increases in these biomarkers indicate that the training not only improves the psychological health of the participants but also alters the brain, perhaps making the improvements longer lasting. This suggests a potential mechanism for the ability of meditation and yoga to improve mood, by increasing hormones that improve mood.

 

So, improve mental health and blood biomarker levels with meditation and yoga.

 

“The more you practice invoking states of well-being, the more available they are. Use the following practice to teach your mind and body to experience joy in the moment. As you invite happiness into your life in this way, you will have more access to a joyful life.” – Yoga Journal

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Sadhasivam, S., Alankar, S., Maturi, R., Vishnubhotla, R. V., Mudigonda, M., Pawale, D., Narayanan, S., Hariri, S., Ram, C., Chang, T., Renschler, J., Eckert, G., & Subramaniam, B. (2020). Inner Engineering Practices and Advanced 4-day Isha Yoga Retreat Are Associated with Cannabimimetic Effects with Increased Endocannabinoids and Short-Term and Sustained Improvement in Mental Health: A Prospective Observational Study of Meditators. Evidence-based complementary and alternative medicine : eCAM, 2020, 8438272. https://doi.org/10.1155/2020/8438272

 

Abstract

Background

Anxiety and depression are common in the modern world, and there is growing demand for alternative therapies such as meditation. Meditation can decrease perceived stress and increase general well-being, although the physiological mechanism is not well-characterized. Endocannabinoids (eCBs), lipid mediators associated with enhanced mood and reduced anxiety/depression, have not been previously studied as biomarkers of meditation effects. Our aim was to assess biomarkers (eCBs and brain-derived neurotrophic factor [BDNF]) and psychological parameters after a meditation retreat.

Methods

This was an observational pilot study of adults before and after the 4-day Isha Yoga Bhava Spandana Program retreat. Participants completed online surveys (before and after retreat, and 1 month later) to assess anxiety, depression, focus, well-being, and happiness through validated psychological scales. Voluntary blood sampling for biomarker studies was done before and within a day after the retreat. The biomarkers anandamide, 2-arachidonoylglycerol (2-AG), 1-arachidonoylglycerol (1-AG), docosatetraenoylethanolamide (DEA), oleoylethanolamide (OLA), and BDNF were evaluated. Primary outcomes were changes in psychological scales, as well as changes in eCBs and BDNF.

Results

Depression and anxiety scores decreased while focus, happiness, and positive well-being scores increased immediately after retreat from their baseline values (P < 0.001). All improvements were sustained 1 month after BSP. All major eCBs including anandamide, 2-AG, 1-AG, DEA, and BDNF increased after meditation by > 70% (P < 0.001). Increases of ≥20% in anandamide, 2-AG, 1-AG, and total AG levels after meditation from the baseline had weak correlations with changes in happiness and well-being.

Conclusions

A short meditation experience improved focus, happiness, and positive well-being and reduced depression and anxiety in participants for at least 1 month. Participants had increased blood eCBs and BDNF, suggesting a role for these biomarkers in the underlying mechanism of meditation. Meditation is a simple, organic, and effective way to improve well-being and reduce depression and anxiety.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7293737/

 

Improve Glucose and Lipid Metabolism with Tai Chi

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Improve Glucose and Lipid Metabolism with Tai Chi

 

By John M. de Castro, Ph.D.

 

“Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.” – Anna McKenney

 

Diet and exercise are the typical recommendation to improve glucose and lipid metabolism for the treatment and prevention of a number of metabolic disorders. Alternatives to classical exercise programs are Tai and Qigong practices. They have been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements.

 

Recently the effects of Tai Chi practice been scrutinized with empirical research. It has been found to be effective for an array of physical and psychological issues. It appears to strengthen the immune system, reduce inflammation, increase the number of cancer killing cells in the bloodstream and improve cardiovascular function. In addition, they appear to be effective in improving blood glucose and lipid metabolism. Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. But most studies of Tai Chi benefits have employed lengthy practices. The acute, immediate, effects of a session of Tai Chi have not been well investigated.

 

In today’s Research News article “Effect of a Single Session of Tai Chi Chuan Practice on Glucose and Lipid Metabolism and Related Hormones.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460509/ ) Lu and colleagues recruited healthy adults over 50 years of age who were Tai Chi practitioners and a group of non-practitioners who were equivalent in age, gender, and body size. The Tai Chi group performed one 40-minute Tai Chi practice while the control group rested for 40 minutes. They obtained blood samples from both groups before and after their sessions and measured them for total cholesterol, blood glucose, insulin, insulin resistance, insulin sensitivity, and endothelin-1 (ET-1, a vasoconstrictor).

 

They found that at baseline, before practice, the Tai Chi group in comparison to the control group at rest had significantly lower levels of total cholesterol, insulin, insulin resistance, while insulin sensitivity was significantly higher. In comparison to the control group the Tai Chi group had a significantly greater percentage increases from baseline in blood glucose, insulin, and insulin resistance and a significantly larger percentage decreases in total cholesterol, HDL cholesterol, insulin sensitivity, and endothelin-1 (ET-1).

 

These are interesting results that must be tempered with the understanding that the control condition was not active. So, the changes seen after Tai Chi practice may have been due to exercise effects rather than performing Tai Chi itself. Indeed, the results on the immediate acute effects of Tai Chi practice on glucose and lipid metabolism are complicated and difficult to interpret. This may be due to the lack of an active control, comparison, condition, revealing the effects of activity vs. rest rather than effects specific to Tai Chi.

 

But the baseline results are not contaminated and they suggest that the practice of Tai Chi produces a general improvement in glucose and fat metabolism that is present even without immediate practice. This suggests that Tai Chi practice improves the overall physiological health of the practitioners. This would lead to lower likelihood of diabetes or cardiovascular disease and improvements in the diseases if present. Indeed Tai Chi practice has been found to be beneficial, improving symptoms, for people with diabetes and also cardiovascular disease.

 

So, improve glucose and lipid metabolism with Tai Chi.

 

“Diet and exercise are the cornerstone of diabetes management. People with diabetes who exercise regularly have better control over their blood glucose levels and fewer complications such as heart disease and stroke. Many people, however, are unable to keep up with their regular exercise because they either don’t enjoy it, or have a problem finding time to exercise. Tai chi offers a major advantage: It’s enjoyable, and to many, it’s almost addictive.” – Paul Lam

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Lu, W. A., Chen, Y. S., Wang, C. H., & Kuo, C. D. (2020). Effect of a Single Session of Tai Chi Chuan Practice on Glucose and Lipid Metabolism and Related Hormones. Life (Basel, Switzerland), 10(8), 145. https://doi.org/10.3390/life10080145

 

Abstract

Background: To examine the effect of Tai Chi Chuan (TCC) practice on glucose and lipid metabolism and related hormones in TCC practitioners. Methods: Twenty-one TCC practitioners and nineteen healthy controls were included in this study. Classical Yang’s TCC was practiced by the TCC practitioners. The percentage changes in serum total cholesterol (TC), high-density lipoprotein-cholesterol (HDL-C), serum glucose (SG), serum insulin, serum insulin level, homeostatic model assessment of insulin resistance (HOMA-IR), log(HOMA-IR), quantitative insulin sensitivity check index (QUICKI), and serum endothelin-1 (ET-1) before and 30 min after resting or TCC practice were compared between healthy controls and TCC practitioners. Results: Before TCC or resting, the serum insulin level, HOMA-IR, and log(HOMA-IR) of the TCC practitioners were significantly lower than those of healthy subjects, whereas the QUICKI of the TCC practitioners was significantly higher than that of healthy subjects. Thirty min after TCC practice, the %TC, %HDL-C, %QUICKI, and %ET-1 were all significantly decreased, whereas the %SG, %serum insulin, and %HOMA-IR were significantly increased in the TCC group as compared to the control group 30 min after resting. Conclusions: The serum glucose, insulin level and insulin resistance were enhanced, whereas the cholesterol, HDL-C and ET-1 levels were reduced 30 min after TCC practice. The mechanism underlying these effects of TCC 30 min after TCC is not clear yet.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460509/

 

Mindfulness-Based Forest Therapy Programs Promote Well-Being in Middle-Aged Women

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Mindfulness-Based Forest Therapy Programs Promote Well-Being in Middle-Aged Women

 

By John M. de Castro, Ph.D.

 

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home. Wilderness is a necessity.” John Muir

 

Modern living is stressful, perhaps, in part because it has divorced us from the natural world that our species was immersed in throughout its evolutionary history. Modern environments may be damaging to our health and well-being simply because the species did not evolve to cope with them. This suggests that returning to nature, at least occasionally, may be beneficial. Indeed, researchers are beginning to study nature walks or what the Japanese call “Forest Bathing” and their effects on our mental and physical health.

 

Mindfulness practices have been found routinely to reduce the psychological and physiological responses to stress. People have long reported that walking in nature elevates their mood. It appears intuitively obvious that if it occurred in a beautiful natural place, it would greatly lift the spirits. But there is little systematic research regarding these effects. It’s possible that being in nature might improve mental and physical well-being.

 

In today’s Research News article “Effects of Forest Therapy on Health Promotion among Middle-Aged Women: Focusing on Physiological Indicators.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7344639/ ) Park and colleagues recruited middle aged women (40-64 years) and provided them with a 3-day program of  meditation, yoga, body scan, and walking in the environment. The participants experienced the program twice, once in a forested environment and once in a city environment in counterbalanced order.

 

Before and after each program blood was drawn and assayed for serotonin and vitamin D levels. They found that after the forest program but not the urban program there was a significant increase in serotonin levels in the blood while after the urban program but not the forest program there was a significant decrease in vitamin D levels.

 

Low serotonin levels are associated with negative mental health including depression and anxiety, while high serotonin levels are associated with positive mental health and happiness. Hence the results suggest that participating in mindfulness training in a forested environment improves mental health in middle aged women while participating in the same program in an urban setting does not. On the other hand, vitamin D levels are associated with immune function which when low makes the individual more susceptible to disease. Hence, lower vitamin D levels may be considered an indicator of poorer physical health. Participating in mindfulness training in an urban environment was associated with lower vitamin D levels while participating in the forest environment was not.

 

These results suggest that forested environments are conducive to better mental health while urban environments make the individua more susceptible to disease. It has been previously established that natural environments improve mental health, including improvements in psychological, social, and physical well-being. The current findings add to this developing body of research suggesting that “Forest Bathing” improves well-being.

 

So, mindfulness-based forest therapy programs promote well-being in middle-aged women.

 

“There is a robust body of scientific literature on the health benefits of investing time under the canopy of a living forest.” – Ian Barnyard

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Park, B. J., Shin, C. S., Shin, W. S., Chung, C. Y., Lee, S. H., Kim, D. J., Kim, Y. H., & Park, C. E. (2020). Effects of Forest Therapy on Health Promotion among Middle-Aged Women: Focusing on Physiological Indicators. International journal of environmental research and public health, 17(12), 4348. https://doi.org/10.3390/ijerph17124348

 

Abstract

Women experience more stress in middle age than in other life stages, and health in middle age is vital, because it influences the quality of life in old age. In this study, the effects of a forest therapy program on physiological changes in 53 middle-aged women (divided into two groups) who lived in the city were examined. One group participated in a three-day program in the forest, followed by three days in the city; the other group participated in a three-day program in the city, followed by three days in the forest. Forest experiments were conducted in a “healing forest,” and urban experiments were conducted near a university campus. Blood tests were performed to evaluate the physiological effects of forest therapy. Differences in serotonin levels and vitamin D levels were verified before and after the forest (experimental group) and urban (control group) programs through paired t-tests. Statistically significant increases in serotonin levels were noted for participants in the forest program; vitamin D levels also increased, but not by statistically significant values. The findings of this study verify that forest therapy programs promote health among middle-aged women, and may prevent disease and improve quality of life.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7344639/

 

Improve Fertility with Mindfulness

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Improve Fertility with Mindfulness

 

By John M. de Castro, Ph.D.

 

“those who participate in a mind-body wellness program are 32% more likely to become pregnant!” – Michelle Anne

 

Infertility is primarily a medical condition due to physiological problems. It is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women are infertile. Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives. Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack.

 

Mindfulness training been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail. This is especially true for Mindfulness-Based Cognitive Therapy (MBCT) which was specifically developed to treat depression. MBCT has been shown to be effective in treating infertility. At this point it’s useful to step back and summarize what has been learned about mindfulness training and infertility.

 

In today’s Research News article “Application of Mindfulness-Based Psychological Interventions in Infertility.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7295259/), Patel and colleagues review and summarize the published scientific research of the effectiveness of mindfulness training in treating infertility. They identified 9 published research studies.

 

They report that the research found that mindfulness training decreases anxiety, depression, stress, and anger, and increases well-being and quality of life of infertile women. These enhance the self-efficacy of women coping with infertility. Mindfulness training also has been found to reduce emotional stress and stress hormones and improve sleep and immune function all of which are known to play an important role in infertility. These all lead to increased conception rates.

 

The psychological and emotional issues that result from infertility produce a negative spiral, where infertility increases emotional dysfunction, which in turn lessens the likelihood of conception, which increases emotionality and so on. Mindfulness training appears to interrupt this cycle by improving the psychological and physical well-being of infertile women. This allows the women to relax and better cope with the issues surrounding infertility. This in turn improves their likelihood of conception. Hence, mindfulness training should be recommended for infertile women.

 

So, improve fertility with mindfulness.

 

“mindfulness becomes the perfect antidote for the paradoxical land mines infertility presents. Mindfulness starts from the perspective that you are whole and complete already, regardless of flaws or imperfections. It is based on the concept of original goodness: your essential nature is good and pure. Proceeding from this vantage point gives you freedom from the bondage of inadequacy and insecurity.” – Janetti Marotta

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Patel, A., Sharma, P., & Kumar, P. (2020). Application of Mindfulness-Based Psychological Interventions in Infertility. Journal of Human Reproductive Sciences, 13(1), 3–21. https://doi.org/10.4103/jhrs.JHRS_51_19

 

Abstract

Living mindfully helps one gain a deeper understanding into realities of life. It enables people to witness suffering, desire, attachments, and impermanence without any fear, anxiety, anger, or despair. This is considered the hallmark of true psychological insight. As a skill, mindfulness can be inculcated by anyone. Mindfulness helps in attending, getting aware and understanding experiences in a compassion and open-minded way. Research suggests that applying mindfulness in daily life has been known to tame our emotional mind and enabled people to perceive things “as they are” without ascribing expectations, judgments, cynicism, or apprehensions to them. This review unravels the therapeutic power of mindfulness meditation in the context of infertility distress. It serves to integrate the evidence on the effectiveness of mindfulness-based psychological interventions to improve the emotional well-being and biological outcomes in Infertility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7295259/

 

Improve Tolerance for Distress with Brief Mindfulness Training

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Improve Tolerance for Distress with Brief Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“when you are being mindful of your emotions you don’t fight the wave, but instead allow the wave to carry you over its crest and down the other side, or you might choose to surf the wave allowing it to carry you into shore.” – Lisa Saulsman

 

Psychological distress is related to an increase in physiological stress responses. That is, when the individual is anxious, ruminating, or having negative emotions, the physiology including the hormonal system reacts. The increased activity can be measured in heightened stress hormones in the blood and increased heart rate, blood pressure etc. These physiological stress responses on the short-term are adaptive and help to fight off infection, toxins, injury, etc. Unfortunately, psychological distress is often persistent and chronic and resulting in chronic stress which in turn can produce disease.

 

Many of the symptoms of psychological distress have been shown to be related to a lack of mindfulness. Anxiety is often rooted in a persistent dread of future negative events while rumination is rooted in the past, with persistent replaying of negative past events. Since mindfulness is firmly rooted in the present it is antagonistic toward anything rooted in the past or future. Hence, high levels of mindfulness cannot coexist with anxiety and rumination. In addition, high mindfulness has been shown to be related to high levels of emotion regulation and positive emotions. So, mindfulness would appear to be an antidote to psychological distress.

 

In today’s Research News article “The Effect of a Brief Mindfulness Training on Distress Tolerance and Stress Reactivity.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6494113/), Carpenter and colleagues recruited undergraduate students who had no experience with mindfulness or meditation practices and measured them for mindfulness, anxiety, depression, perceived stress. mindfulness use, and respiration. They were then measured for distress tolerance with a cold pressor task in which they were asked to keep their arm in very cold water for as long as they could (up to a maximum of 180 seconds). They were also asked to hyperventilate for as long as they could (up to a maximum of 300 seconds). After having completed these tasks they were randomly assigned to receive either 15 minutes of relaxation with music or mindfulness training with meditation and non-judgmental awareness. They then repeated the distress tasks. Finally, only after training they were asked to write a sentence stating that a good friend will be in a bad car accident and think about and visualize the scene. Participants were asked to rate their level of distress prior to each task and after the task to rate their maximal level of distress during the task,

 

They found that in comparison to baseline and the relaxation condition, after mindfulness training there was a significant increase in persistence of hyperventilation, time continuing to hyperventilate. The mindfulness participants also were less likely to attempt to neutralize feelings produced by stating and visualizing a friend in a future car accident. There were no significant effects of training on the reported levels of distress. They also found that using mindfulness nonjudging and nonreacting mediated the effect of mindfulness training on persistence in the cold pressor and urge to neutralize feelings in the car accident tasks, such that mindfulness training not only directly affected these outcomes but also indirectly by increasing these uses of mindfulness which in turn affected performance.

 

These results suggest that a brief mindfulness training produces a greater ability to tolerate physical and psychological distress. They also suggest that mindfulness has these effects in part by inducing mindful nonjudgment and nonreaction. The ability to engage in a stressful task appears to be improved by observing it in the present moment nonjudgmentally and nonreactively.

 

Mindfulness training has been previously shown to reduce distress, pain, and responding to stress. What is new and interesting here is that such a brief mindfulness training can have significant effects like these. This suggests that brief mindfulness training may be beneficially employed whenever and individual is about to engage in a distressful task, such as working through traumatic experiences, engaging in athletic endeavors, etc., making the individual better able to focus on the present moment and better cope with the distress.

 

So, improve tolerance for distress with brief mindfulness training.

 

“mindfulness is believed to facilitate increased distress tolerance and nonjudgmental acceptance of unpleasant experiences.” – Andrew Bliesner

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Carpenter, J. K., Sanford, J., & Hofmann, S. G. (2019). The Effect of a Brief Mindfulness Training on Distress Tolerance and Stress Reactivity. Behavior therapy, 50(3), 630–645. https://doi.org/10.1016/j.beth.2018.10.003

 

Highlights

  • Mindfulness training increased distress tolerance on the hyperventilation challenge
  • Mindfulness training led to reduced urges to neutralize an upsetting thought
  • No effect of the intervention was seen on subjective distress
  • Lower trait awareness predicted a greater effect of mindfulness on hyperventilation

Abstract

Distress tolerance (DT) is considered an underlying facet of anxiety, depression and a number of other psychological disorders. Mindfulness may help to increase DT by fostering an attitude of acceptance non-judgment toward distressing experiences. Accordingly, the present study examined the effects of a brief mindfulness training on tolerance of different types of distress, and tested whether trait mindfulness moderates the effect of such training. Undergraduates (n = 107) naïve to mindfulness completed a measure of trait mindfulness and underwent a series of stress tasks (cold pressor, hyperventilation challenge, neutralization task) before and after completing a 15-minute mindfulness training or a no-instruction control in which participants listened to relaxing music. Participants in the mindfulness condition demonstrated greater task persistence on the hyperventilation task compared to the control group, as well as a decreased urge to neutralize the effects of writing an upsetting sentence. No effect on distress ratings during the tasks were found. Overall trait mindfulness did not significantly moderate task persistence, but those with lower scores on the act with awareness facet of mindfulness demonstrated greater relative benefit of mindfulness training on the hyperventilation challenge. Mediation analyses revealed significant indirect effects of mindfulness training on cold pressor task persistence and urges to neutralize through the use of the non-judge and non-react facets of mindfulness. These results suggest that a brief mindfulness training can increase DT without affecting the subjective experience of distress.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6494113/

 

Mindfulness Improves Physical Health

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Mindfulness Improves Physical Health

 

By John M. de Castro, Ph.D.

 

“mindfulness benefits our bodies, not just our minds.” – Jill Suttie

 

Mindfulness training has been shown to be effective in improving physical and psychological health and particularly with the physical and psychological reactions to stress. Techniques such as Mindfulness Training, Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) as well as Yoga practice and Tai Chi or Qigong practice have been demonstrated to be effective. This has led to an increasing adoption of these mindfulness techniques for the health and well-being of both healthy and ill individuals.

 

The evidence has been accumulating. So, it is reasonable to step back and summarize what has been learned and examine possible mechanism by which mindfulness may improve physical health. In today’s Research News article “Mindfulness Training and Physical Health: Mechanisms and Outcomes.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613793/), Creswell and colleagues review and summarize the published controlled research studies on mindfulness effects on physical health.

 

They report that the published randomized controlled trials found that mindfulness training produced significant improvements in chronic pain management, including low back pain, arthritis, fibromyalgia. They also report that mindfulness training produced significant improvements in stress related health conditions, including psoriasis, post-traumatic stress disorder (PTSD), irritable bowel syndrome, type 2 diabetes, HIV progression, inflammatory responses, and even colds. Hence, mindfulness training appears to significantly improve the physical health of the individual.

 

They postulate that mindfulness training improves health primarily through improving the physiological, psychological, and behavioral responses to stress. They postulate that it affects the physiological stress responses by modulating the hypothalamic-pituitary-adrenal hormonal responses to stress.  They further postulate that it affects the psychological stress responses by improving the monitoring and acceptance of stress. Finally, they postulate that mindfulness training improves health behaviors including reduced smoking, and improved diet, sleep, and activity all of which promote health.

 

The review indicates that there is substantial evidence that mindfulness training is good for health and improves a wide range of physiological, psychological, and behavioral responses that contribute to good health. It appears that reactions to stress may be central to these benefits. Regardless, it is clear that mindfulness improves health.

 

So, mindfulness improves physical health.

 

“If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, , improve sleep, and alleviate gastrointestinal difficulties.” – Harvard Health

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Creswell, J. D., Lindsay, E. K., Villalba, D. K., & Chin, B. (2019). Mindfulness Training and Physical Health: Mechanisms and Outcomes. Psychosomatic medicine, 81(3), 224–232. https://doi.org/10.1097/PSY.0000000000000675

 

Abstract

Objective:

There has been substantial research and public interest in mindfulness interventions, biological pathways, and health over the past two decades. This article reviews recent developments in understanding relationships between mindfulness interventions and physical health.

Methods:

A selective review was conducted with the goal of synthesizing conceptual and empirical relationships between mindfulness interventions and physical health outcomes.

Results:

Initial randomized controlled trials (RCTs) in this area suggest that mindfulness interventions can improve pain management outcomes among chronic pain populations, and there is preliminary evidence for mindfulness interventions improving specific stress-related disease outcomes in some patient populations (i.e., clinical colds, psoriasis, IBS, PTSD, diabetes, HIV). We offer a stress buffering framework for the observed beneficial effects of mindfulness interventions and summarize supporting biobehavioral and neuroimaging studies that provide plausible mechanistic pathways linking mindfulness interventions with positive physical health outcomes.

Conclusion:

We conclude with new opportunities for research and clinical implementations to consider in the next two decades.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6613793/

 

Reduce Biochemical Stress Responses in Hispanic Breast Cancer Patients with Mindfulness

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Reduce Biochemical Stress Responses in Hispanic Breast Cancer Patients with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Mindfulness is a state of mind which we can all acquire and use to support our wellbeing physically, emotionally and mentally.  . . Having cancer, or specifically breast cancer. . . experiences take up a lot of energies, mental focus and can drain us emotionally. It is important to have a few tools to help us create ‘down’ and ‘out’ times, and to replenish and reconnect with who we are.“ – Karin Sieger

 

Because of great advances in treatment, many patients today are surviving cancer. But cancer survivors frequently suffer from anxiety, depression, mood disturbance, post-traumatic stress disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission. Also, cancer survivors can have to deal with a heightened fear of reoccurrence. This is particularly true with metastatic cancer. So, safe and effective treatments for the symptoms in cancer and the physical and psychological effects of the treatments are needed.

 

Mindfulness training has been shown to help with general cancer recovery . Mindfulness practice have been shown to improve the residual symptoms in cancer survivors. Most research, however, examines women from affluent western populations and may not be sensitive to the unique situations, cultures, and education levels of diverse populations. There are indications that mindfulness therapies may be effective in diverse populations. But there is a need for further investigation with different populations.

 

In today’s Research News article “). A Large Randomized Trial: Effects of Mindfulness-Based Stress Reduction (MBSR) for Breast Cancer (BC) Survivors on Salivary Cortisol and IL-6.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700883/), Lengacher and colleagues recruited adult breast cancer survivors and randomly assigned them to receive either usual care of a once a week for 2 hours, 6 week program of Mindfulness-Based Stress Reduction (MBSR) modified for breast cancer patients. The program included meditation, body scan, yoga practices, and discussion along with daily home practice. At baseline, before and after the MBSR session at weeks 1 1nd 6, and after treatment the participants provided saliva samples that were assayed for cortisol and IL-6 levels. They also completed questionnaires measuring fear of cancer recurrence, depression, anxiety, perceived stress, sleep, fatigue, and quality of life.

 

They found that in comparison to baseline and the usual care group, the group that received Mindfulness-Based Stress Reduction (MBSR) had significant reductions in both cortisol and IL-6 levels. In addition, both cortisol and IL-6 levels decreased significantly over the course of the MBSR sessions at weeks 1 1nd 6. They also found that the higher the levels of IL-6 at baseline and the end of treatment the higher the levels of fear of cancer recurrence, sleep problems and fatigue and the lower the levels of quality of life and physical health. After MBSR they found that the higher the levels of IL-6 the higher the levels of fear of cancer recurrence, depression, pain, perceived stress, sleep disturbance and fatigue and the lower the levels of quality of life and physical health.

 

Cortisol and IL-6 levels are markers of stress and inflammation. So, these results suggest that Mindfulness-Based Stress Reduction (MBSR) reduces the biochemical markers of stress and inflammation in breast cancer survivors and that the levels of IL-6, an inflammatory cytokine, are related to their health and well-being. These findings lend support to prior findings that mindfulness training is an effective treatment for the psychological health of breast cancer survivors and demonstrate that this may, at least in part, be due to the effects of mindfulness training on stress hormones and inflammatory biomarkers. The ability of mindfulness training to reduce stress and inflammatory responses is thought to be a primary mechanism by which it improves health and well-being.

 

The results also demonstrate that Mindfulness-Based Stress Reduction (MBSR) treatment is effective in Hispanic breast cancer survivors. This suggests that MBSR is an effective treatment across ethnic groups. MBSR appears to effectively reduce stress and inflammatory responses regardless of ethnicity and produce improvements in health and well-being.

 

So, reduce biochemical stress responses in Hispanic breast cancer patients with mindfulness.

 

“Mindfulness is a good resource for dealing with the physical and psychological symptoms of metastatic disease. Women who were more mindful tended to have lower symptoms of metastatic breast cancer, including pain severity and interference, fatigue, psychological distress, and sleep disturbance.” – Lauren Zimmaro

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Lengacher, C. A., Reich, R. R., Paterson, C. L., Shelton, M., Shivers, S., Ramesar, S., Pleasant, M. L., Budhrani-Shani, P., Groer, M., Post-White, J., Johnson-Mallard, V., Kane, B., Cousin, L., Moscoso, M. S., Romershausen, T. A., & Park, J. Y. (2019). A Large Randomized Trial: Effects of Mindfulness-Based Stress Reduction (MBSR) for Breast Cancer (BC) Survivors on Salivary Cortisol and IL-6. Biological research for nursing, 21(1), 39–49. https://doi.org/10.1177/1099800418789777

 

Abstract

Breast cancer survivors (BCS) often experience psychological and physiological symptoms after cancer treatment. Mindfulness-based stress reduction (MBSR), a complementary and alternative therapy, has reduced subjective measures of stress, anxiety, and fatigue among BCS. Little is known, however, about how MBSR affects objective markers of stress, specifically the stress hormone cortisol and the pro-inflammatory cytokine interleukin-6 (IL-6). In the present study, BCS (N = 322) were randomly assigned to a 6-week MBSR program for BC or usual-care control. Measurements of cortisol, IL-6, symptoms, and quality of life were obtained at orientation and 6 weeks. Cortisol and IL-6 were also measured prior to and after the MBSR(BC) class Weeks 1 and 6. The mean age of participants was 56.6 years and 69.4% were White non-Hispanic. Most had Stage I (33.8%) or II (35.7%) BC, and 35.7% had received chemotherapy and radiation. Cortisol levels were reduced immediately following MBSR(BC) class compared to before the class Weeks 1 and 6 (Wilcoxon-signed rank test; p < .01, d = .52–.56). IL-6 was significantly reduced from pre- to postclass at Week 6 (Wilcoxon-signed rank test; p < .01, d = .21). No differences were observed between the MBSR(BC) and control groups from baseline to Week 6 using linear mixed models. Significant relationships with small effect sizes were observed between IL-6 and both symptoms and quality of life in both groups. Results support the use of MBSR(BC) to reduce salivary cortisol and IL-6 levels in the short term in BCS.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700883/

 

Increase Telomere Length and Decrease Cellular Aging with Meditation

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Increase Telomere Length and Decrease Cellular Aging with Meditation

 

By John M. de Castro, Ph.D.

 

“some forms of meditation may have salutary effects on telomere length by reducing cognitive stress and stress arousal and increasing positive states of mind and hormonal factors that may promote telomere maintenance.” – Elissa Epel

 

One of the most exciting findings in molecular biology in recent years was the discovery of the telomere. This is a component of the DNA molecule that is attached to the ends of the strands. Recent genetic research has suggested that the telomere and its regulation is the biological mechanism that produces aging. It has been found that the genes, coded on the DNA molecule, govern cellular processes in our bodies. One of the most fundamental of these processes is cell replication. Cells are constantly turning over. Dying cells or damaged are replaced by new cells. The cells turn over at different rates but most cells in the body are lost and replaced between every few days to every few months. Needless to say, we’re constantly renewing ourselves.

 

As we age the tail of the DNA molecule called the telomere shortens. When it gets very short cells have a more and more difficult time reproducing and become more likely to produce defective cells. On a cellular basis, this is what produces aging. As we get older the new cells produced are more and more likely to be defective. The shortening of the telomere occurs each time the cell is replaced. So, slowly as we age it gets shorter and shorter. This has been called a “mitotic clock.” This is normal. But telomere shortening can also be produced by oxidative stress, which can be produced by psychological and physiological stress. This is mediated by stress hormones and the inflammatory response. So, chronic stress can accelerate the aging process. In other words, when we’re chronically stressed, we get older faster.

 

Fortunately, there is a mechanism to protect the telomere. There is an enzyme in the body called telomerase that helps to prevent shortening of the telomere. It also promotes cell survival and enhances stress-resistance.  Research suggests that processes that increase telomerase activity tend to slow the aging process by protecting the telomere.  One activity that seems to increase telomerase activity and protect telomere length is mindfulness practice. Hence, engaging in mindfulness practices may protect the telomere and thereby slow the aging process. There is accumulating evidence, so it makes sense to stop and summarize what has been learned.

 

In today’s Research News article “Meditation and telomere length: a meta-analysis.” (See summary below or view the full text of the study at: https://doi.org/10.1080/08870446.2019.1707827 ), Schutte and colleagues review, summarize, and perform a meta-analysis on the effects of meditation practice on cellular aging as reflected in telomere lengths. They identified 12 controlled published research studies.

 

They found that the published research demonstrated that meditation practices produce longer telomere lengths. The effect sizes were moderate and indicated that the meditation practitioners had telomeres about a half of a standard deviation longer then controls. They also report that the greater the number of hours of meditation practice the longer the telomeres, but this relationship was not significant in studies where there was a random assignment of participants to groups.

 

These are exciting findings that suggest that meditation practice can lead to greater telomere length. This in turn suggests that meditation would improve health and longevity. It is suspected that meditation has these benefits as the result of the ability of meditation practice to reduce the psychological and physiological responses to stress, where stress is known to have a shortening effect on the telomeres. Regardless of the mechanism, the accumulating research suggests that meditation can reduce cellular aging and thereby improve health and longevity.

 

Increase telomere length and decrease cellular aging with meditation.

 

“meditation and the like, which people can use to reduce stress and increase wellbeing, would be having their salutary and well-documented useful effects in part through telomeres.” – Elizabeth Blackburn

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Nicola S. Schutte, John M. Malouff & Shian-Ling Keng (2020): Meditation and telomere length: a meta-analysis, Psychology & Health, DOI: 10.1080/08870446.2019.1707827

 

ABSTRACT Objective: Telomeres are the caps at the end of chromosomes. Short telomeres are a biomarker for worsening health and early death. Design: The present study consolidated research on meditation and telomere length through a meta-analysis of results of studies examining the effect of meditation on telomere length by comparing the telomere length of meditating participants with participants in control conditions. Results: A search of the literature identified 11 studies reporting 12 comparisons of meditating individuals with individuals in control conditions. An overall significant weighted effect size of g ¼.40 indicated that the individuals in meditation conditions had longer telomeres. When an outlier effect size was trimmed from the analysis, the effect size was smaller, g ¼.16. Across studies, a greater number of hours of meditation among participants in meditation conditions was associated with larger effect sizes. Conclusion: These findings provide tentative support for the hypothesis that participants in meditation conditions have longer telomeres than participants in comparison conditions, and that a greater number of hours of meditation is associated with a greater impact on telomere biology. The results of the meta-analysis have potential clinical significance in that they suggest that meditation-based interventions may prevent telomere attrition or increase telomere length.

https://doi.org/10.1080/08870446.2019.1707827

 

Reduce Depression with Qigong Practice

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Reduce Depression with Qigong Practice

 

By John M. de Castro, Ph.D.

 

“practice of the Chinese martial art tai chi led to significantly reduced symptoms of depression in Chinese-Americans not receiving any other treatments.” – Science Daily

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Depression can be difficult to treat and is usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Even after remission some symptoms of depression may still be present (residual symptoms).

 

Being depressed and not responding to treatment or relapsing is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can relieve the suffering. Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail.  Mindful Movement practices such as Qigong and Tai Chi have been found to be effective for depression. Research has been accumulating. So, it is important to step back and examine what has been learned regarding the application of Qigong practice for depression.

 

In today’s Research News article “The Neurophysiological and Psychological Mechanisms of Qigong as a Treatment for Depression: A Systematic Review and Meta-Analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6880657/?report=classic), So and colleagues review, summarize, and perform a meta-analysis of the published randomized controlled trials of Qigong practice for depression. They identified 9 published trials that included depression and biological measures.

 

They report that the research found that Qigong practice resulted in a significant reduction in depression with small to moderate effect sizes. They also report that there was a significant reduction in systolic blood pressure produced by  Qigong practice. There were indications that Qigong practice also reduced inflammation and stress hormones and increased well-being but there were insufficient studies to conduct a meta-analysis.

 

The results suggest that Qigong practice is a safe and mildly effective treatment for depression. There is a need for more research on the effects of Qigong practice on the biological processes that may underlie its effectiveness and also of the psychological well-being of the depressed individuals.

 

It’s important to note that Qigong is a gentle and safe mindfulness practice. It is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It is inexpensive to administer, can be performed in groups or alone, at home or in a facility, and can be quickly learned. In addition, it can be practiced in social groups. This can make it fun, improving the likelihood of long-term engagement in the practice.

 

So, reduce depression with Qigong practice.

 

“Qi Gong is one path for overcoming depression that has no harmful side effects. Furthermore, it can coincide with any other course of intervention or treatment.” – Ian Drogin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

So, W., Cai, S., Yau, S. Y., & Tsang, H. (2019). The Neurophysiological and Psychological Mechanisms of Qigong as a Treatment for Depression: A Systematic Review and Meta-Analysis. Frontiers in psychiatry, 10, 820. doi:10.3389/fpsyt.2019.00820

 

Abstract

Objective: An increasing number of studies have shown the anti-depressive effect of qigong. However, its underlying mechanism remains poorly understood. This study aims to systematically review and meta-analyze existing literature on the mechanism of qigong in reducing depression.

Method: The review process followed the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. Randomized controlled trials of qigong were searched from PsycINFO, PubMed, Embase, ScienceDirect, and Academic Search Premier from inception to December 2018. Studies which involved depression and any neurophysiological or psychological mechanisms as outcomes were included. Publication bias was tested before conducting meta-analysis. Two independent raters were involved for the entire review process.

Results: A total of nine studies were identified which covered both neurophysiological and psychological mechanisms. Among these selected studies, seven were involved in meta-analysis, which suggested that qigong was effective in alleviating depression (standardized mean difference, SMD = −0.27, p < 0.05, I 2 = 27%). A significant effect was also found for diastolic blood pressure (SMD = −1.64, p < 0.05, I 2 = 31%). However, no significant effect was found for cortisol level and systolic blood pressure.

Conclusions: This review shows that qigong is effective in reducing depression through activating the parasympathetic nervous system. Future studies with higher quality of research methodology with less selection and attrition bias should be conducted to unravel the possible anti-depressive effect of qigong.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6880657/?report=classic