6 Holistic Practices from Traditional Chinese Medicine (TCM)
Laura Mitchell
Wellness content creator with a background in holistic health and movement for healthy aging.
Table of Contents
- Tai Chi
- Qigong
- Baduanjin — Eight Brocades
- Acupuncture
- Cupping Therapy
- Tui Na — Chinese Therapeutic Massage
TCM encompasses a wide range of practices, from movement and breathwork to hands-on therapy and needle-based treatment. The six practices below represent some of the most well-known and widely practised within both traditional and contemporary contexts.
Tai Chi
Tai Chi (太极拳, Taijiquan) is a Chinese internal martial art practised today as a mind-body wellness exercise worldwide. Its slow, flowing movements — performed with complete postural alignment, deliberate weight transfer, and coordinated breathing — train balance, coordination, and physical ease in a way that is accessible to people of all ages and fitness levels.
Clinical research has documented Tai Chi's benefits for balance and fall prevention, cardiovascular health, blood pressure, sleep quality, and anxiety reduction — making it one of the most comprehensively studied traditional wellness practices in the world.
Qigong
Qigong has roots in TCM, Taoist philosophy, and Chinese martial arts. It ranges from dynamic standing movement sequences to completely still meditative breathing practices, making it uniquely adaptable — Qigong can be practised seated, standing, or even lying down, and requires no equipment or special space.
In TCM, Qigong is understood to tonify organ systems, clear stagnation from the meridians, and harmonise the relationship between mind and body. In Western clinical research, regular Qigong practice has been associated with significant reductions in anxiety and depression, improved sleep quality, lower blood pressure, and enhanced immune function.
Baduanjin — Eight Brocades
Baduanjin (八段锦), known in English as the Eight Pieces of Brocade or Eight Brocades, is a structured Qigong form consisting of eight specific movements practised in sequence. With historical documentation tracing to the Song Dynasty (960–1279 AD), it is one of the oldest and most widely practised structured Qigong forms in the world.
Each of the eight movements is traditionally associated with the health of a specific organ system within TCM theory, combining gentle stretching, weight-bearing postures, and controlled breathing into a complete practice that takes 15 to 20 minutes. A standardised modern form was developed by the Chinese Health Qigong Association in 2003.
Clinical research has documented Baduanjin's benefits for balance, physical function in older adults, blood pressure regulation, and cardiovascular health. Its structured, teachable format makes it one of the most accessible entry points into TCM movement practice for beginners.
Acupuncture
The World Health Organization (WHO) has identified acupuncture as a potentially effective treatment for a range of conditions including chronic pain, headaches and migraines, nausea, and lower back pain. As with all TCM therapies, the quality of evidence varies by condition, and acupuncture should be sought from a licensed, qualified practitioner. It is generally considered safe when administered by a trained professional using sterile needles.
Cupping Therapy
The characteristic circular marks left after cupping — which typically fade within a few days — are caused by blood being drawn to the surface of the skin and are not considered harmful. Dry cupping (suction only) is the most common form in modern clinical practice. Wet cupping (which involves small superficial incisions) is less commonly practised and should only be performed by a licensed practitioner.
Tui Na — Chinese Therapeutic Massage
Tui Na (推拿) is the manual therapy component of Traditional Chinese Medicine. Its name translates as "push-grasp," describing two of its primary techniques — though a complete Tui Na practice encompasses pushing, pressing, rolling, kneading, and percussion applied to the soft tissues and joints of the body. It is guided by the same meridian theory that underpins acupuncture and acupressure, with the practitioner working along specific pathways and acupoints using the hands rather than needles.
Unlike Western massage, which primarily aims to relax muscles and reduce physical tension, Tui Na is a structured clinical therapy used within TCM to address specific conditions including musculoskeletal pain, joint dysfunction, headaches, digestive disorders, and insomnia. It is often combined with acupuncture, cupping, or herbal therapy as part of a complete TCM treatment plan.
These six practices represent only a portion of TCM's broader system, which also includes herbal medicine, moxibustion, dietary therapy, and a range of other specialised approaches. Whether you begin with a self-directed practice like Tai Chi or Qigong, or seek out a qualified practitioner for acupuncture or Tui Na, each of these traditions offers a well-developed, time-tested framework for supporting health and wellbeing.
