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Can martial arts training truly help your state of mind? The physiological and psychological benefits of physical activity have been well documented. In recent years, scientific study has turned to the ancient practices of martial arts. Numerous studies show benefits from small research samples but integrated analysis is lacking.
Enter the Researchers
How effective is traditional martial arts training at moderating the effects of clinical depression in young adults? This question was of key interest to Bozhen Huang, Meijiao Zhou, Min Jiang, Shanshan Song, Lei Liu, Luyao Wang, Liang Wang, Yanhong Jian, Ping Wang, Tao Yang, Xinjue Shan, and Xinqian Liu from medical universities in Beijing and Tianjin, China. These researchers wanted to survey and integrate the scientific literature across many studies to come up with a synthetic answer.
They aggregated 11 randomized control trials in young adults aged 15-24 years old, yielding data from a total of 782 participants: 434 in the Tai Chi Chuan intervention group and 348 in the control group. Their study, published in Frontiers in Public Health, found a significant positive effect of Tai Chi Chuan training in improving depressive mood. The optimal “does” of martial arts training was 12 weeks, and the largest effect was observed when folks practiced for at least three hours per week. The researchers conclude that “as a non-pharmacological intervention, Tai Chi shows great promise in addressing depressive mood in young individuals aged 15-24 years within the field of mental health, warranting further research and promotion.”
The Benefits of Holistic Training
These Chinese researchers point out that Tai Chi Chuan training, as with most traditional martial arts, increases “the secretion of endorphins, which are commonly referred to as the body’s natural ‘feel-good’ chemicals and may contribute to mood elevation. Additionally, the practice’s requirement for concentration and the coordination of slow movements serves as a mental distraction from negative thoughts. This dual effect of biochemical and psychological benefits makes Tai Chi a promising intervention for managing depression.”
They further advise that “For young individuals aged 15–24 years with depressive mood, school-based Tai Chi programs should provide at least three standardized 60-minute sessions weekly to meet the optimal dosage of >3 hour/week identified in our subgroup analysis. Conducting the program for 12 weeks achieves significant symptom reduction. Implementation requires careful scheduling to ensure consistent delivery while accommodating academic timetables. We recommend formal partnerships with regional Tai Chi associations to provide certified instructors. Clinical oversight through campus mental health services is crucial for participants with severe symptoms or suicide risk.”
A Personal Path
Ever since major depressive disorder arrived in my life and a car crash in 2014 left me with a brain injury, martial arts have been a major part of my recovery trajectory. I train in the early mornings every day. This daily training has been a foundational piece of my own psychological and physiological management and absolutely essential. From a psychological perspective, I consider martial arts training as a Zen rake for my mind: my practice provides calming, stabilizing order to my brain and emotional mindset. My anecdotal experience supports the process and outcomes supported by scientific qualitative and quantitative research. When martial arts are taught in a traditional context with emphasis on holistic whole person integration, philosophy and psychology, they can have powerful effects on mood and mind.
(c) E. Paul Zehr (2025)
