New study shows Tai Chi’s power to create structural and functional changes in the brain.

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Fitness pros have long understood the benefits of mind-body exercise; now, new research highlights Tai Chi as a particularly effective, non-pharmaceutical strategy that may help clients combat anxiety and stress. The study, published in Medicine & Science in Sports & Exercise suggests that Tai Chi practice alters brain functioning in ways that improve emotion regulation and reduce anxiety.

Researchers from Fujian University of Traditional Chinese Medicine (TCM) in Fuzhou, People’s Republic of China, enrolled 112 adults with subthreshold depression, a persistent low mood condition with some major depressive disorder (MDD) symptoms that often precedes full blown MDD. Half of the subjects did a Tai Chi program three times per week for 60 minutes per session over 12 weeks; the others served as a control group. Tai Chi participants reported significant reductions in depression, stress and anxiety.

Brain imaging revealed structural and functional improvements in key areas tied to emotion regulation. Connectivity improved in the frontoparietal network, which supports focus, planning and problem solving. The left prefrontal cortex, linked to decision-making and personality and the posterior cingulate gyrus, involved in memory and emotion processing, also showed enhanced efficiency. These neurological adaptations help reduce anxiety by improving emotional control. Eastern traditions often link these brain areas with the “Third Eye,” which is associated with mental clarity, calming and intuition.

Study authors note that Tai Chi is a mind-body exercise. While this study centered on brain effects, other research shows that Tai Chi may also positively affect gut function and systemic biomarkers. Future research is recommended to explore the full range of Tai Chi’s mind and body benefits.