Qigong for addiction recovery

Qigong (pronounced “chee-gong”) isn’t just slow movement or gentle exercise—it’s a centuries-old practice built around the idea that good health depends on the steady flow of energy, or qi, through the body. It’s often described as a moving meditation, combining three main elements: slow physical movements, intentional breathing, and quiet mental focus.

Unlike high-intensity workouts that can feel demanding during recovery, qigong is calm and adaptable. The movements are simple and fluid, more like a quiet rhythm than a workout routine. You might lift your arms as if holding a balloon, sway gently from side to side, or trace circles in the air while coordinating your breath with each motion.

At its core, qigong is about reconnecting with your body—learning to notice sensations, emotions, and energy shifts as they happen. This awareness can be especially powerful during recovery, when your body and mind are healing and rebalancing. Rather than pushing feelings away, qigong teaches you to notice them with patience and curiosity.

Qigong can be practiced standing, sitting, or lying down. Sessions can last five minutes or an hour. The movements are easy on the joints and can be adjusted to almost any level of mobility, making it an accessible practice that supports people throughout all stages of recovery.

How qigong supports recovery

Research is beginning to confirm what long-time practitioners have said for generations—qigong creates measurable changes in both the mind and body that can help with recovery. Studies show that regular practice can lower anxiety, ease depression, and reduce substance cravings. Some benefits appear within just a few weeks of steady practice.

One small pilot study involving people recovering from cocaine use found that qigong, when added to traditional treatment, led to greater reductions in cravings and mood symptoms. It even appeared to work better than tai chi for managing stress and anxiety in that setting.

Calming the body and regulating emotions

Recovery often comes with emotional ups and downs. Qigong helps regulate the nervous system, easing the body out of fight-or-flight mode and into a calmer state. During practice, heart rate slows, blood pressure steadies, and stress hormones like cortisol decrease.

The meditative aspect of qigong also strengthens parts of the brain that help with impulse control and decision-making. Over time, many people notice they’re better able to pause before reacting to stress or cravings—a skill known as response flexibility. One participant in a recovery program described it as “feeling like I finally have a pause button again.”

Neuroplasticity and brain recovery

Your brain possesses an remarkable ability to rewire itself throughout your lifetime, a phenomenon called neuroplasticity. Substance use can alter neural pathways, but recovery practices like qigong may help rebuild healthier patterns. While direct neuroimaging studies of qigong and addiction are still emerging, research on mindfulness practices suggests that regular practice strengthens brain regions involved in attention, emotional regulation, and self-awareness.

The combination of physical movement, breath work, and meditation in qigong appears to stimulate multiple neural networks simultaneously. This multi-faceted stimulation may accelerate the brain’s natural healing processes, supporting the development of new, healthier neural pathways that don’t rely on substances for reward or stress relief.

Qigong practices for recovery support

Qigong doesn’t require equipment or prior experience. Here are some practices that are especially helpful during recovery:

Breathing and meditation

Start with “natural breathing.” Sit or stand comfortably with one hand on your belly. As you inhale, let your stomach gently expand; as you exhale, let it fall.

You can try a simple “6-6-6” rhythm: inhale for six counts, hold for six, and exhale for six. This helps calm the nervous system and quiet the mind—especially useful during moments of stress or craving.

Gentle movement and awareness

Movements like Lifting the Sky or Wave Hands Like Clouds encourage calmness and steady breathing. Move slowly and deliberately, paying attention to how your body feels rather than how it looks. Over time, this awareness helps you recognize tension or agitation before it turns into a craving or emotional trigger.

Many people in recovery say that qigong helps them reconnect with their bodies after years of feeling detached or numb. The practice becomes a way to listen to your body rather than escape from it.

Integrating Qigong into addiction treatment programs

Many treatment centers now include qigong as part of their holistic approach to care. Regular sessions have been linked to better program engagement and lower relapse rates. Some facilities begin the day with short qigong practice to help clients feel grounded, while others use it as a calming activity during detox or after therapy sessions.

Because it’s gentle and adaptable, qigong works well in group settings. Practicing together creates a shared sense of calm and connection that helps reduce isolation. Group breathing and movement can even help synchronize the body’s stress response—a phenomenon some researchers call “collective regulation.”

For treatment providers, qigong is simple to implement, requiring minimal equipment and flexible instruction. Even short, daily sessions can make a noticeable difference in mood and focus.

Building a personal Qigong practice for long-term recovery

You don’t need to commit hours a day to feel results. Start small—five minutes in the morning or before bed can be enough. Try standing meditation, focusing on slow breathing and relaxed posture. Over time, you can add movements or longer sessions as your comfort grows.

Consistency matters more than duration. Studies show that practicing qigong briefly every day has greater benefits than infrequent, longer sessions. Some people keep a journal to track how their mood or sleep changes over time—it’s an easy way to see progress and stay motivated.

Your practice will naturally evolve. Some days, you may want energizing movements; other days, gentle breathing might feel right. Learning to adjust to what your body needs is part of the process—and part of healing.

Finding peace in movement

Recovery is about reconnecting with yourself. Qigong offers a way to calm the mind, rebuild trust with the body, and find steadiness amid change. Whether you practice alone, in a class, or as part of a treatment program, each mindful breath and movement supports your healing.

At Red Ribbon Recovery Indiana, we believe recovery is most effective when it engages the whole person—mind, body, and spirit. Qigong is one of many ways to strengthen that connection and support lasting wellness.

If you’re ready to explore new tools for your recovery, contact us. We’ll help you find programs and practices that meet you where you are and grow with you over time.

Frequently asked questions