by Dr. Alex Heyne Contributor

5 Traditional Chinese Practices for a Cultivated Mind

Traditional Chinese Medicine (TCM) emphasizes the balance of mind, body, and spirit, and offers a variety of practices to cultivate a calm, focused, and resilient mind. This blog will discuss five key TCM practices for a cultivated mind, including acupuncture, herbal medicine, tai chi and qi gong, dietary therapy, and meditation and mindfulness. Together, these practices offer a comprehensive approach to managing modern life’s mental challenges.

1. Acupuncture

Acupuncture, a cornerstone of TCM, involves the insertion of fine needles into specific points on the body to balance qi. This practice offers numerous benefits for the mind. It effectively reduces stress by lowering cortisol levels, the body’s primary stress hormone.

Acupuncture has also been linked to improved sleep quality, as it helps regulate sleep patterns and alleviate insomnia. Furthermore, studies have shown that acupuncture can enhance mental clarity and cognitive function, making it a valuable tool for those seeking to boost focus and overall mental performance.

Heart rate variability (HRV) is used to assess autonomic function and has shown that acupuncture can reduce stress and increase HRV short-term. A 2014 research study aimed to examine various HRV parameters during and over acupuncture treatment for hypertension. Patients received TCM-based manual acupuncture, with heart rate monitored and analyzed using Vivosense HRV analysis.

Key measures were blood pressure and HRV’s low-frequency–to–high-frequency (LF/HF) ratio. Patients generally showed increased HRV during and after acupuncture, with some showing sustained increases over weeks to months. Acupuncture treatment for hypertension can lead to long-term increases in HRV and decreased LF/HF ratio, indicating reduced physiological stress.

Read More: Top 10 Benefits of Acupuncture

2. Herbal Medicine

In TCM, herbs play a crucial role in supporting mental health by balancing the body’s internal systems. Key herbs include ginseng, known for boosting energy and enhancing mental clarity, and reishi mushroom, valued for its stress-relieving properties and immune support.

Ashwagandha, recognized for its adaptogenic qualities, helps the body manage stress more effectively. These herbs can balance neurotransmitters such as serotonin and dopamine, crucial for mood regulation. Clinical studies have shown that these herbal remedies can significantly reduce symptoms of anxiety and depression, making them powerful tools in promoting mental well-being and resilience.

A 2022 meta-analysis was conducted on randomized controlled trials on using Chinese herbs to treat adults with anxiety, sourced from multiple databases (1987-2021). The analysis included 29 trials comparing 12 herbs. Lavender oil (Silexan) significantly reduced anxiety and potentially helped with depression and insomnia. Kava was effective for general anxiety but not so much for generalized anxiety disorder.

Ginkgo biloba and Ashwagandha (Withania somnifera) showed efficacy in treating anxiety and Shower of Gold (Galphimia glauca) and Manasamitravn Vataka matched standard treatments. Passionflower and Saffron showed potential in treating symptoms of anxiety; however, Valerian and Chamomile were inconclusive. Moreover, herbs generally had good safety profiles, but Ginkgo biloba was poorly tolerated, and altogether, these medicinal herbs showed promise for anxiety treatment.

Watch: Herbal Remedies that can Improve Your Immune System

3. Tai Chi and Qigong

Tai Chi and Qigong, integral mind-body practices in TCM, offer profound benefits for mental health through their gentle, meditative movements. These practices enhance mindfulness and concentration, fostering a deep sense of mental clarity.

The physical relaxation achieved through Tai Chi and Qigong significantly impacts the nervous system, promoting a state of mental calm and reducing stress. Moreover, research has highlighted their long-term cognitive benefits, demonstrating that regular practice can help maintain cognitive function and slow down the aging process of the brain.

A 2021 study aimed to systematically review and meta-analyze the effectiveness of Tai Chi and Qigong on adolescents’ depression, anxiety, and overall psychological status based on clinical evidence. A comprehensive search of seven English and three Chinese databases identified randomized controlled trials (RCTs) and non-randomized studies (NRS) on the effects of Tai Chi and Qigong on adolescents’ psychological status. Tai Chi and Qigong showed potential benefits in reducing anxiety and depression, as well as lowering cortisol levels. Therefore, Tai Chi and Qigong appeared to be effective in improving adolescents’ psychological well-being.

4. Dietary Therapy

In TCM, diet is fundamental to maintaining mental health and balance. Key dietary principles include eating for balance by incorporating Yin and Yang foods to harmonize the body’s energy. Seasonal eating aligns one’s diet with the changing seasons, promoting optimal mental health throughout the year.

Additionally, TCM recommends avoiding foods that cause dampness, as these can produce phlegm and cloud the mind. This approach stabilizes mood by utilizing foods that positively influence the mental state, and it improves energy levels, providing nutritional support for sustained mental clarity.

According to a 2018 scientific article, TCM food therapy focuses on maintaining balanced nutrition through diet, while medical diet therapy aims to balance Yin and Yang by combining nutrition with medicinal elements. Both approaches strive to promote health, prevent disease, cure illnesses, and slow aging. Recently, these therapies have been increasingly used in clinical nutrition. Moreover, this article summarizes the principles of their clinical applications.

5. Meditation and Mindfulness

Meditation holds a significant role in TCM, with historical roots stretching back thousands of years as a practice for achieving inner peace and harmony. TCM meditation techniques are designed to calm the mind, effectively reducing stress by fostering a deep state of relaxation.

Regular practice enhances focus and attention, sharpening concentration and mental clarity. Additionally, meditation aids in emotional regulation, building resilience against negative emotions and promoting a balanced, serene state of mind.

Healthcare professionals (HCPs) often experience burnout and stress. Mindfulness-based stress reduction (MBSR) has been shown to improve their psychological health. A 2021 systematic review aimed to update and expand the evidence on MBSR’s effectiveness for HCPs. Thirty studies were reviewed, showing MBSR effectively reduces anxiety, depression, and stress in HCPs, and increases mindfulness and self-compassion. However, MBSR was less effective in reducing burnout or improving resilience. Both traditional 8-week and abbreviated MBSR programs were effective. Moreover, it can be concluded that MBSR improves the psychological functioning of HCPs.

Watch: 3 Life Changing Journaling Exercises for Self Healing

Conclusion

TCM offers five key practices to cultivate a calm and resilient mind: acupuncture, herbal medicine, tai chi, qigong, and dietary therapy. Acupuncture reduces stress, improves sleep, and enhances mental clarity. Herbal medicine balances neurotransmitters and reduces anxiety and depression symptoms. Tai chi and qigong promote mindfulness, concentration, and long-term cognitive health. Dietary therapy, focused on eating for balance and reducing dampness, stabilizes mood and supports sustained energy levels. Integrating these practices into daily life can significantly enhance mental well-being, providing a holistic approach to managing modern stress and fostering a more focused, serene mind.