Could Tai Chi and Mindfulness Help Ease Cancer Recovery? New Study Says Yes

Mindfulness meditation or tai chi can help cancer survivors feel better, a new study says.

Patients had less pain, fatigue, and sleep problems after participating in mindfulness sessions or ancient Chinese mind-body practices of tai chi and qigong, researchers reported Sept. 16 in the Journal of Clinical Oncology.

“These findings reinforce the value of a whole-person approach to cancer survivorship care,” said senior researcher Peter Wayne, director of the Osher Center for Integrative Health at Mass General Brigham in Boston.

“We found that both mindfulness-based cancer recovery and tai chi/qigong helped participants manage some of the most common and burdensome challenges faced after cancer treatment, including fatigue, pain and, in the case of tai chi/qigong, sleep difficulties,” Wayne said in a news release.

How Was the Study Conducted?

For the study, nearly 600 cancer survivors with varying types and stages of cancer were given the option of choosing between mindfulness-based cancer recovery or tai chi/qigong sessions.

The mindfulness program involved meditation practices, breathing techniques, gentle stretching, and group discussion of attitudes like acceptance and compassion, researchers said.

Meanwhile, tai chi and qigong incorporate gentle flowing movements with heightened attention to body sensations and breathing. The aim is to help patients regulate their thoughts and emotions.

Results showed that both practices lowered the interference of pain on a person’s daily life.

Sleep quality and fatigue also improved, likely because they tend to cluster with pain, researchers said. When one symptom improved — be it pain, sleep or fatigue — the other two did as well.

Specifically, mindfulness improved fatigue and pain interference, while tai chi/qigong improved all three symptoms, the study says.

“More and more people with cancer are surviving longer term, but often, they are struggling with long-term side effects that can be difficult to manage,” lead researcher Linda Carlson, a professor at the University of Calgary, said in a news release.

“This study highlights that the cancer experience doesn’t just end for survivors after active treatment is done, and we hope it starts a conversation amongst medical teams about how to incorporate these mind-body therapies into overall cancer care,” Carlson concluded.

RELATED: 4 Ways Tai Chi Can Improve Your Health After Breast Cancer

Why This Matters for Black Cancer Survivors

Black Americans often face higher cancer mortality rates for several major cancers, including prostate cancer, breast cancer, endometrial cancer, myeloma, and stomach cancers. Survivors may experience long-lasting physical and emotional effects after treatment concludes.

Having access to supportive care services can be uneven across communities, particularly for Black cancer survivors. Low-cost, community-based practices like mindfulness and Tai Chi may offer additional tools for symptom management.

The Hidden Challenges of Cancer Survivorship

Aside from treatment side effects, cancer survivors can also face challenges that impact their quality of life.

Many report struggling with:

• Chronic fatigue
• Sleep problems
• Anxiety and depression
• Persistent pain
• Fear of recurrence

These symptoms can last for several months or years after treatment ends, and survivors may have less support from their care team in managing them.

Researchers are increasingly studying mind-body approaches like tai chi as part of survivorship care.

RELATED: The Powerful Link Between Exercise and Better Cancer Outcomes

How to Get Started With Mindfulness or Tai Chi

Interested in mindfulness practices or Tai Chi? Here’s how to get started:

For mindfulness:

• Find a comfortable posture, whether that’s sitting upright on a chair with your feet flat on the floor, or cross-legged on a cushion.
• Soften your gaze, letting your eyes drop gently or close them softly if you prefer.
• Focus on your breath by noticing the physical sensation of air moving through your nose or mouth, and the rise and fall of your belly or chest.
• Acknowledge wandering thoughts, but gently bring your attention back to your breath without frustration.

You can start small by practicing just five minutes a day.

For Tai Chi:

• Start in a neutral stance: Stand with your feet shoulder-width apart and keep your joints soft.
• Practice deep stomach breathing: inhale as your belly expands, and exhale as it relaxes back toward your spine.
• Move slowly and intentionally: Focus on controlled weight transfers from one leg to the other and fluid arm motions, such as floating your hands up and down.
• Pick a beginner style: Look for Yang Style or Wu Style, which are the most accessible for beginners.

If you’d prefer a teacher, look for beginner-friendly Tai Chi classes at community centers, cancer support organizations, YMCA programs, and online classes.

Before starting mindfulness or Tai Chi, consult your healthcare provider to ensure they’re safe for you.

Could a Clinical Trial Be Right for You?

Researchers continue to study non-drug approaches for cancer recovery and symptom relief. Clinical trials evaluate mindfulness, meditation, exercise, and other supportive therapies for survivors. While results are promising, greater Black participation in medical research could make them even more impactful. Better representation can help researchers understand what works across diverse populations.

If you’re interested in participating in cancer survivorship clinical trials or other forms of medical research, visit BlackDoctor’s Clinical Trials Resource Center.

More information

The American Cancer Society has more about mind-body medicine for cancer care.

SOURCE: Brigham and Women’s Hospital, news release, Sept. 16, 2026