Is Qigong Good for Anxiety During Perimenopause?
Perimenopause anxiety can feel overwhelming. Find out how qigong calms the nervous system, reduces cortisol, and helps women feel steadier through hormonal change.
Why Anxiety Spikes in Perimenopause
Anxiety is one of the most commonly reported symptoms of perimenopause, and it often catches women off guard. Fluctuating oestrogen levels affect serotonin and GABA, two neurotransmitters that help keep anxiety in check. The result can be a low-level hum of worry that never quite switches off, or sudden waves of dread that seem to come from nowhere. Understanding this connection helps make sense of why practices that calm the nervous system can be so effective at this stage of life.
How Qigong Addresses Anxiety at the Root
Qigong combines deliberate movement, breathwork, and focused intention in a way that directly engages the parasympathetic nervous system. This is the part of your nervous system responsible for calming the body after stress. Regular qigong practice has been shown to lower cortisol levels and reduce markers of physiological stress. For perimenopausal anxiety, this matters because high cortisol can worsen hormonal imbalance, creating a feedback loop that makes anxiety harder to shake. Qigong helps interrupt that cycle.
What to Expect in a Qigong Session
A typical beginner qigong session involves flowing arm movements coordinated with the breath, often described as moving meditation. Sessions usually last 20 to 30 minutes, though even 10 minutes can produce a noticeable sense of calm. Many women report feeling a shift in their mental state within the first few minutes of practice. The repetitive, rhythmic nature of the movements is part of what makes it effective for anxiety. Your mind has somewhere gentle to rest rather than cycling through anxious thoughts.
Building a Consistent Practice
The benefits of qigong for anxiety are most pronounced when the practice is regular rather than occasional. Starting with three to four sessions per week is a reasonable goal. Morning practice can set a calmer tone for the day. If mornings are too rushed, even a 10-minute session at lunch or before bed offers genuine benefit. Online platforms and YouTube channels have many free beginner programmes, and searching for qigong specifically designed for women over 40 will often return content that addresses perimenopause concerns directly.
Qigong Alongside Other Anxiety Support
Qigong is a complement, not a replacement, for other approaches. If your anxiety is significantly affecting daily life, speaking with your GP is important. Qigong can sit comfortably alongside therapy, medication, or other lifestyle measures. Tracking your anxiety levels alongside your practice using a symptom log helps you see progress over time, which can itself reduce the feeling of helplessness that often accompanies perimenopausal anxiety. Small measurable improvements tend to build confidence in the process.
Who Can Benefit Most
Qigong suits a wide range of women, including those who find vigorous exercise overwhelming or who feel too fatigued for the gym. Because the movements are slow and low impact, it rarely triggers the kind of physical stress that can paradoxically worsen anxiety in sensitive individuals. Women who have tried meditation but struggled to sit still often find qigong easier to sustain, because the movement gives the body something to do while the mind gradually settles.
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