Mind Body Exercise for Sleep and Depression. Studies of Pilates, Tai Chi, Qigong.

Here's a qigiong routine to help down regulate the nervous system and help with sleep: www.youtube.co...
Here's a qigong routine to help regulate emotions using a pattern called Lifting Spirit: www.youtube.co...
About the Study Review:
Mind Body Exercise for Sleep and Depression: Study Review and Meta-Analysis. Efficacy of mind-body exercise to reduce sleep disturbance and depression among older adults: A systematic review and meta-analysis
This meta-analysis of 27 scientific studies systematically evaluated and quantified the inconclusive efficacy of mind-body exercises as a non-pharmacological approach for managing sleep disturbance and depression in older adults.
The analysis of 27 studies shows that mind-body exercises like pilates, yoga, qigong, and tai-chi significantly reduce sleep problems and depression in older adults, with no major difference in effectiveness between the different practices.
Cumulative evidence suggests that mind-body exercises can improve sleep and reduce depression in older adults, supporting their use as a non-drug option, though more studies are needed to compare the effectiveness of different practices.
As Tai Chi and Qigong Instructor, I see several problems with this meta study and the evaluated studies:
Only studies in English were considered. There are more Tai Chi and Qigong studies in Chinese.
The meta-study was split between sleep disorders and depression. It would be better to concentrate on each individually.
Mind-Body exercise was not well defined. The individual studies focused on the more physical aspects of Tai Chi and Qigong. In fact, practices that only used mental aspects were removed from the studies considered. The differences between Tai Chi, Qigong, Pilates, and Yoga were not considered or isolated for the studies.
The studies emphasized western approaches to lifestyle and exercise that are opposite to how Tai Chi and Qigong are traditionally practiced. Yoga as well, but yoga in the west adopted a more physical approach long ago. This is especially important for judging effects for an older population with less endurance.
Tai Chi and Qigong.
These exercises are preventative in nature with the goal of overall wellness.
Relaxation, both physical and mentally, is key to effectiveness. Mind-Body do over physical benefits that compare favorably to other forms of exercise. However, the greater benefits come from balancing the nervous system
Homeostasis. Balance. Improved function of interconnected, complex systems.
Don’t remove the mind from the mind-body exercises. And pay close attention to the importance of breathing in the mind-body connection.
The Parasympathetic Nervous System:
Rest and Digest.
This meta-review included Pilates. Pilates does link the breath to the body, but more forcefully, in a western approach to exercise. Tai Chi and Qigong typically use gentle, long, deep breaths that have a balancing effect on the nervous system.
In certain practices, this tranquil, calming approach can also cause a shift in brain waves.
Tai Chi and Qigong are complex, layered practices using the mind, body, and breath.
This meta study excluded studies that focused on the mind and focused mainly on the studies looking at the results of physical activity.
These studies looked at the results of elderly people taking very long classes: 30, 60, 90 minutes.
The classes met for at most three times a week, and at least one met only a few times each month.
That’s the typical length and frequency of a western approach to physical exercise.
Performing Tai Chi and Qigong practices daily, even multiple times a day, in much shorter sessions is optimal.
This becomes a lifestyle change that is much more effective, especially on a mental and nervous system level.
It’s quality over quantity.
It’s impressive that these mind-body practices still prove beneficial when evaluated this way.
However, it ignores their major benefits.
It’s like studying the effects of older adults brushing their teeth only one time a day and only three times a week.
I agree with the authors that mind-body exercise of all kinds are beneficial and that more studies are needed.
Citation: Makhfudli M, Tonapa SI, Has EMM, Chan CM, Efendi F. Efficacy of mind-body exercise to reduce sleep disturbance and depression among older adults: A systematic review and meta-analysis. Asian Nurs Res (Korean Soc Nurs Sci). 2024 Aug 26:S1976-1317(24)00078-1. doi: 10.1016/j.anr.2024.08.002. Epub ahead of print. PMID: 39197637

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I forgot to mention a few things, but I put them in the video description. Qigong is holistic and not prescriptive, but if you want to try qigong for sleep, try Gathering Breath with an Extended Exhale which downrelgulates the nervous system. For small d depression, try Lifting Spirt. Qigong is not a cure but these ARE simple exercises that combat stress and help the body heal,

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It was a long day. I spent the day making videos, but I wanted to get this video out too while I was at this amazing location. I have been having a block about making videos like this and I wanted to get moving forward.

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Here's a qgiong routine to help down regugulate the nervous system and help with sleep: kzbin.infod1JSkHY-83U?si=QXac0lvJlqPUmEBw