Search for answers or browse our knowledge base.
Tip: Start typing in the input box for immediate search results.
What is Qigong?
Qi translates as air, gas, or breath and means’ subtle breath’ or ‘vital energy.’ Gong translates to ‘work’ as ‘practice’ or ‘skill cultivated through steady practice.’ People practice Qigong throughout China and worldwide for recreation, exercise, relaxation, preventive medicine, self-healing, alternative medicine, meditation, self-cultivation, and martial arts training.
History
Qigong dates back more than 4000 years and derives from principles used in Chinese medicine. Its development has four distinct periods.
The first period began in 1122 BC with the emergence of the I Ching, also known as the Book of Changes. The Indian practice of meditation, moving, and static meditative postures, combined with doctrines from the I Ching divination text.
The second period began with the rise of the Hand Dynasty and continued until the height of the Lian Dynasty. During this period, practitioners began to combine Qigong with religious disciplines. Traditional Qigong forms, including moving and standing meditation, began to blend with Chinese martial arts.
During the Liang dynasty, practitioners began to use Qigong for martial applications. The principles of Taoist Qigong have inspired the creation of various styles of Qigong.
The final period began in 1911 with the end of the Qing dynasty. During this period, practitioners began to incorporate traditions from other countries into their Chinese Qigong practice. For example, Qigong imported the concept of Prana Yama from India and the principles of Reiki from Japan. And so, Qigong evolved into the broad discipline it is today.
Benefits
Qigong movements open the flow of Qi in the body’s meridians. This flow of Qi enables the body to calm and heal itself, offering numerous benefits.
Increased Balance
Qigong focuses on controlled, slow body movements to improve awareness of one’s body in space. This helps increase balance, muscular strength, and flexibility.
In a 2020 study of 95 adults aged 51–96, participants who practiced Qigong weekly for 12 weeks showed significant improvements in balance and walking scores.
Interestingly, Qigong can also improve balance in younger adults. A randomized pilot study involving 30 individuals aged 18–25 demonstrated a 16.3% increase in stability scores after eight weeks of weekly Qigong. By comparison, the control group had no observable changes.
Considering that all age groups can safely participate in Qigong, it may be an effective and enjoyable strategy for improving balance and lowering the risk of falls.
Lower Stress and Anxiety
Qigong involves meditation, controlled breathing, and gentle movements, which help lower stress and anxiety symptoms. Calm, controlled breathing signals to your body that there is no immediate threat and activates the parasympathetic nervous system — the “rest and digest” system. It also slows your body’s stress response system.
Additionally, incorporating Qigong into one’s daily or weekly practice has been associated with an improved quality of life, reduced stress, increased self-efficacy, and enhanced physical health.
May Lower the Risk of Chronic Disease
Qigong is a gentle form of exercise that emphasizes calm, meditative breathing. Together, these may reduce stress on the body, increase blood flow, and improve overall fitness—all of which can lower your risk of chronic disease. In particular, Qigong lowers the risk and improves symptoms of type 2 diabetes and heart disease.
Researchers urge that more extensive studies be conducted before medical practitioners can recommend Qigong as a standard treatment. However, most people can safely practice it in addition to their current medical treatments, as prescribed by their healthcare provider.
May Improve Focus
Many people struggle to focus on tasks due to the busyness of daily life. Qigong requires the participant to focus on their breath, mind, and body. Through regular practice, Qigong may improve your ability to focus and concentrate by helping you learn to regulate thoughts more productively.
Forms
Unofficially, there are many forms of Qigong. Ancient literature contains 75 Qigong forms, and more current literature lists 56 Qigong forms.
According to tradition, an Indian Buddhist monk named Bodhidharma initiated physical training for the Shaolin monks. Original forms from this time include:
- Shiba Luohan Shou
- Yi Jin Jing
- Xi Sui Jing
In 2003, the Chinese government recognized four Qigong forms as ‘official’ Qigong forms. These include:
- Ba Duan Jin
- Liu Zi Jue
- Wu Qin Xi
- Yi Jin Jing
In 2010, the government added five more forms to the official list. These include:
- Daoyin Yang Sheng Gong Shi Er Fa
- Da Wu
- Mawangdiu Daoyin
- Shi Er Duan Jin
- Tai Chi Yang Sheng Zhang
Member of
Thai Healing Alliance International
