The Power of Tai Chi: Boosting Confidence, Resilience, and Self-Esteem
Tai Chi is a low-impact, flowing exercise that blends gentle movements with rhythmic breathing. Originating in ancient China as a martial art, it is now widely practiced for health, relaxation, and overall well-being. This slow-moving activity enhances flexibility, balance, and muscle strength while promoting mindfulness and stress reduction.
Health and Psychological Benefits
Medical professionals recognize Tai Chi for its numerous health benefits, including:
- Strengthening cardiovascular health
- Enhancing mental and emotional well-being
- Improving cognitive function and focus
Beyond physical health, Tai Chi fosters confidence, resilience, and self-esteem. Research highlights its effectiveness in these areas:
- Confidence: Tai Chi promotes self-efficacy by allowing practitioners to witness their own progress in movement, coordination, and balance (Jahnke et al., 2010). The mind-body connection developed through practice fosters body awareness and a sense of control, further enhancing self-confidence (Wayne & Kaptchuk, 2008).
- Resilience: The practice encourages mindfulness, reducing stress and improving emotional regulation—key components of resilience (Zhou et al., 2015). Regular Tai Chi has also been linked to lower cortisol levels, helping individuals better cope with adversity (Field, 2011).
- Self-Esteem: Tai Chi fosters a sense of accomplishment as practitioners experience physical and mental improvements (Liu et al., 2014). It also enhances body image, reduces anxiety, and provides social support in group settings, reinforcing positive self-perception (Tsang et al., 2008; Rogers et al., 2009).
An Accessible Practice for All
Tai Chi’s gentle, non-competitive nature makes it suitable for people of all ages, including seniors and individuals with mobility challenges. Even short daily sessions of 5-10 minutes can yield positive effects. For children and youth, Tai Chi supports physical health, concentration, and emotional regulation while cultivating patience and mindfulness.
By integrating movement, breath, and mindfulness, Tai Chi offers a holistic approach to well-being. Whether practiced alone or in a group, it provides a pathway to greater confidence, resilience, and inner peace.
Resources
You can learn Tai-Chi by finding a qualified instructor in your local community. Your local USU Extension office may have a trained instructor, or you can try a local yoga studio or fitness club. If you’d prefer to learn at home on your own here are a few resources to explore:
- Tai Chi Foundation Inc.: Offers free live online courses and practice sessions, including "Free Tai Chi (with minimal instruction)" and "Practice Session Quiet Morning Rounds".
- Tai Chi at Home: Provides a free online course with short videos, descriptions of movements, and instructions for the 8-form.
- Dr. Paul Lam Tai Chi for Health Institute: Offers free Tai Chi lessons and resources, including a beginner's series.
- Harvard Health Publishing: Provides an interactive online video course on Tai Chi.
References
Field, T. (2011). Tai Chi research review. Complementary Therapies in Clinical Practice, 17(1), 17-21.
The health benefits of Tai Chi. (2022, May). Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi
Jahnke, R., Larkey, L., Rogers, C., Etnier, J., & Lin, F. (2010). A comprehensive review of health benefits of Qigong and Tai Chi. American Journal of Health Promotion, 24(6), e1-e25.
Liu, T., Ng, G., Chung, R., & Ng, S. (2014). Cognitive behavioral therapy for sleep disturbances in adults practicing Tai Chi. Evidence-Based Complementary and Alternative Medicine, 2014, 1-9.
Rogers, C. E., Larkey, L. K., & Keller, C. (2009). A review of clinical trials of Tai Chi and Qigong in older adults. Western Journal of Nursing Research, 31(2), 245-279.
Tsang, H. W., Fung, K. M., Chan, A. S., Lee, G., & Chan, F. (2008). Effect of a qigong exercise program on elderly with depression. International Journal of Geriatric Psychiatry, 23(8), 890-898.
Wang, C., Bannuru, R., Ramel, J., Kupelnick, B., Scott, T., & Schmid, C. H. (2014). Tai Chi on psychological well-being: Systematic review and meta-analysis. BMC Complementary and Alternative Medicine, 14, 210.
Wayne, P. M., & Kaptchuk, T. J. (2008). Challenges inherent to T’ai Chi research: Part I—T’ai Chi as a complex multicomponent intervention. The Journal of Alternative and Complementary Medicine, 14(1), 95-102.
Zhou, S., Zhang, Y., Kong, Z., Loprinzi, P. D., Hu, Y., & Ye, J. (2015). The effects of Tai Chi on physiological and psychological outcomes in adults: A systematic review and meta-analysis. American Journal of Preventive Medicine, 49(1).
Author
Stephanie Carlson
Extension Assistant Professor | Weber County
Christina Pay
Extension Assistant Professor | Family & Consumer Sciences | Carbon County