Table of ContentsView AllTable of ContentsOrigins of QigongKey Elements of QigongStyles and FormsBenefits of Practicing QigongGetting StartedQigong in Daily LifeSafety Considerations and PrecautionsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Origins of Qigong
Key Elements of Qigong
Styles and Forms
Benefits of Practicing Qigong
Getting Started
Qigong in Daily Life
Safety Considerations and Precautions
Frequently Asked Questions
Close
Qigong, pronounced “chee-gong,” is an ancient Chinese practice that consists ofmindful, meditative movements.
It essentially consists of slow movements, postures, and stretches that coordinate the breath, mind, and body, saysGary Soffer, MD, director of the integrative medicine program at Smilow Cancer Hospital.
—GARY SOFFER, MD
If you’re interested in learning more about qigong, we’ve got you. In this article, we’ll explore what qigong is, the benefits it offers, and how to get started with it.
At a GlanceQigong is an ancient Chinese practice that takes aholisticapproach to healing. It uses a combination of gentle movements and controlled breathing to help us improve the flow of energy within our bodies.Qigong offers a number of mental, physical, and emotional benefits. The best part is that the simplicity, variety, and adaptability of the practice make it accessible to people of all ages and fitness levels.
At a Glance
Qigong is an ancient Chinese practice that takes aholisticapproach to healing. It uses a combination of gentle movements and controlled breathing to help us improve the flow of energy within our bodies.Qigong offers a number of mental, physical, and emotional benefits. The best part is that the simplicity, variety, and adaptability of the practice make it accessible to people of all ages and fitness levels.
Qigong is an ancient Chinese practice that takes aholisticapproach to healing. It uses a combination of gentle movements and controlled breathing to help us improve the flow of energy within our bodies.
Qigong offers a number of mental, physical, and emotional benefits. The best part is that the simplicity, variety, and adaptability of the practice make it accessible to people of all ages and fitness levels.
Kilito Chan / Moment / Getty Images
Rooted in ancient Chinese Taoist philosophy, qigong is an art that has been passed down through hundreds of generations.
In fact, it was originally developed as a healing method within the greater practice of traditional Chinese medicine, says Dr. Soffer.
Qigong is one of the four branches of traditional Chinese medicine, with the other three being acupuncture, Chinese massage, and Chinese herbology, saysChristopher Apodaca, MSN, RN, a certified medical qigong practitioner.
These are some of the elements that are central to qigong:
Where there is pain, qi doesn’t flow. Qigong is the skill of cultivating and maintaining the free flow of qi in the body.—CHRISTOPHER APODACA, MSN, RN, A MEDICAL QIGONG PRACTITIONER
Where there is pain, qi doesn’t flow. Qigong is the skill of cultivating and maintaining the free flow of qi in the body.
—CHRISTOPHER APODACA, MSN, RN, A MEDICAL QIGONG PRACTITIONER
Different Styles and Forms of Qigong
There are hundreds of schools, styles, traditions, forms, and lineages of qigong.
For example, Shaolin qigong originated in the Shaolin temple. TheZen, Daoist, Confucian, and Buddhist forms of qigong are each infused with the principles of their respective philosophies.
Eight brocades qigong, also known as Ba Duan Jin, is a popular form of qigong that involves eight exercises focusing on different areas of the body, promoting overall health and flexibility.
Broadly speaking, the different forms of qigong are classified into three different schools, says Apodaca:
What’s great about the different styles of qigong is that we can try different types and choose which one aligns best with our preferences and health goals.
Physically speaking, qigong can help improve circulation, balance, flexibility, and muscle strength.
However, a major benefit of qigong is that it calms thecentral nervous system, says Apodaca. He explains that stress triggers the‘fight-or-flight’ responseof the central nervous system, which helps us survive the stressful event. However, due to the chaotic nature of our lives, many of us stay in this mode, which wears on our physical and mental health.
Qigong helps us get out of the ‘fight-or-flight’ mode (sympathetic nervous system) and shifts us into the ‘rest-and-digest system’ (parasympathetic nervous system), Apodaca explains.
Preliminary research on qigong shows that it may help improve:
More comprehensive research is required to firmly establish the benefits of qigong; however, the results so far are promising.
The benefits of qigong are vast and compared to many other health interventions the risk is minimal, says Dr. Soffer. “While more research is needed there is a growing body of evidence that supports its benefit for both, those trying to prevent disease and those already diagnosed with an illness.
Qigong gives us the opportunity to find inner peace through the breath, movement, and focused intention. It is healing on physical, emotional, and mental levels, as it is holistic in its philosophies and teachings.—CHRISTOPHER APODACA, MSN, RN, A MEDICAL QIGONG PRACTITIONER
Qigong gives us the opportunity to find inner peace through the breath, movement, and focused intention. It is healing on physical, emotional, and mental levels, as it is holistic in its philosophies and teachings.
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Getting Started With Qigong
These are some steps that can help you get started with qigong:
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Incorporating Qigong into Daily Life
These are some strategies that can help you incorporate your qigong practice into your daily routine:
Qigong is not a quick fix or a magic pill—it takes determination and time. But when you take the time to invest in yourself, the benefits are remarkable.—CHRISTOPHER APODACA, MSN, RN, A MEDICAL QIGONG PRACTITIONER
Qigong is not a quick fix or a magic pill—it takes determination and time. But when you take the time to invest in yourself, the benefits are remarkable.
Qigong is generally considered safe for all populations and age groups, as it doesn’t have any significant side effects.
However, if you live with any health conditions, the experts recommend taking the following precautions:
Frequently Asked QuestionsQigong and tai chi are closely related practices rooted in ancient Chinese traditions, but they’re not quite the same.Qigong primarily focuses on cultivating our vital energy, or qi, with gentle movements and breath control. Its focus is health and well-being.Tai chiincorporates martial arts elements in a specific sequence of slow, continuous movements, serving as both a form of exercise and self-defense.The ideal duration and frequency of qigong sessions can vary based on factors like your age, fitness level, and health goals.As a general guideline, beginners can start with 15- to 20-minute sessions, two to three times a week. Intermediate or advanced practitioners can do 30- to 60-minute sessions, three to five times a week.Yes, qigong is considered safe for people of all ages, including older adults and people living with chronic health conditions.However, if you have any health concerns, you should consult your healthcare provider before attempting it and inform your instructor of your concerns, so they can modify the practice to suit your needs.
Qigong and tai chi are closely related practices rooted in ancient Chinese traditions, but they’re not quite the same.Qigong primarily focuses on cultivating our vital energy, or qi, with gentle movements and breath control. Its focus is health and well-being.Tai chiincorporates martial arts elements in a specific sequence of slow, continuous movements, serving as both a form of exercise and self-defense.
Qigong and tai chi are closely related practices rooted in ancient Chinese traditions, but they’re not quite the same.
Qigong primarily focuses on cultivating our vital energy, or qi, with gentle movements and breath control. Its focus is health and well-being.
Tai chiincorporates martial arts elements in a specific sequence of slow, continuous movements, serving as both a form of exercise and self-defense.
The ideal duration and frequency of qigong sessions can vary based on factors like your age, fitness level, and health goals.As a general guideline, beginners can start with 15- to 20-minute sessions, two to three times a week. Intermediate or advanced practitioners can do 30- to 60-minute sessions, three to five times a week.
The ideal duration and frequency of qigong sessions can vary based on factors like your age, fitness level, and health goals.
As a general guideline, beginners can start with 15- to 20-minute sessions, two to three times a week. Intermediate or advanced practitioners can do 30- to 60-minute sessions, three to five times a week.
Yes, qigong is considered safe for people of all ages, including older adults and people living with chronic health conditions.However, if you have any health concerns, you should consult your healthcare provider before attempting it and inform your instructor of your concerns, so they can modify the practice to suit your needs.
Yes, qigong is considered safe for people of all ages, including older adults and people living with chronic health conditions.
However, if you have any health concerns, you should consult your healthcare provider before attempting it and inform your instructor of your concerns, so they can modify the practice to suit your needs.
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9 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Abbott R, Lavretsky H.Tai chi and qigong for the treatment and prevention of mental disorders.Psychiatr Clin North Am. 2013 Mar;36(1):109-19. doi: 10.1016/j.psc.2013.01.011Boaventura P, Jaconiano S, Ribeiro F.Yoga and qigong for health: Two sides of the same coin?Behav Sci (Basel). 2022 Jul 3;12(7):222. doi: 10.3390/bs12070222Maryland University of Integrative Health.What is qigong and what can it do for me?National Institutes of Health.Qigong.National Library of Medicine.Stress and your health.Lin J, Gao YF, Guo Y, Li M, Zhu Y, You R, Chen S, Wang S.Effects of qigong exercise on the physical and mental health of college students: a systematic review and meta-analysis.BMC Complement Med Ther. 2022 Nov 8;22(1):287. doi: 10.1186/s12906-022-03760-5National Center for Complementary and Alternative Medicine.Qigong: What you need to know.Dong X, Shi Z, Ding M, Yi X.The effects of qigong for hypertension: A meta-analysis of randomized controlled trials.Evid Based Complement Alternat Med. 2021 Oct 8;2021:5622631. doi: 10.1155/2021/5622631Klein P, Picard G, Baumgarden J, Schneider R.Meditative movement, energetic, and physical analyses of three qigong exercises: Unification of Eastern and Western mechanistic exercise theory.Medicines (Basel). 2017 Sep 23;4(4):69. doi: 10.3390/medicines4040069
9 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Abbott R, Lavretsky H.Tai chi and qigong for the treatment and prevention of mental disorders.Psychiatr Clin North Am. 2013 Mar;36(1):109-19. doi: 10.1016/j.psc.2013.01.011Boaventura P, Jaconiano S, Ribeiro F.Yoga and qigong for health: Two sides of the same coin?Behav Sci (Basel). 2022 Jul 3;12(7):222. doi: 10.3390/bs12070222Maryland University of Integrative Health.What is qigong and what can it do for me?National Institutes of Health.Qigong.National Library of Medicine.Stress and your health.Lin J, Gao YF, Guo Y, Li M, Zhu Y, You R, Chen S, Wang S.Effects of qigong exercise on the physical and mental health of college students: a systematic review and meta-analysis.BMC Complement Med Ther. 2022 Nov 8;22(1):287. doi: 10.1186/s12906-022-03760-5National Center for Complementary and Alternative Medicine.Qigong: What you need to know.Dong X, Shi Z, Ding M, Yi X.The effects of qigong for hypertension: A meta-analysis of randomized controlled trials.Evid Based Complement Alternat Med. 2021 Oct 8;2021:5622631. doi: 10.1155/2021/5622631Klein P, Picard G, Baumgarden J, Schneider R.Meditative movement, energetic, and physical analyses of three qigong exercises: Unification of Eastern and Western mechanistic exercise theory.Medicines (Basel). 2017 Sep 23;4(4):69. doi: 10.3390/medicines4040069
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Abbott R, Lavretsky H.Tai chi and qigong for the treatment and prevention of mental disorders.Psychiatr Clin North Am. 2013 Mar;36(1):109-19. doi: 10.1016/j.psc.2013.01.011Boaventura P, Jaconiano S, Ribeiro F.Yoga and qigong for health: Two sides of the same coin?Behav Sci (Basel). 2022 Jul 3;12(7):222. doi: 10.3390/bs12070222Maryland University of Integrative Health.What is qigong and what can it do for me?National Institutes of Health.Qigong.National Library of Medicine.Stress and your health.Lin J, Gao YF, Guo Y, Li M, Zhu Y, You R, Chen S, Wang S.Effects of qigong exercise on the physical and mental health of college students: a systematic review and meta-analysis.BMC Complement Med Ther. 2022 Nov 8;22(1):287. doi: 10.1186/s12906-022-03760-5National Center for Complementary and Alternative Medicine.Qigong: What you need to know.Dong X, Shi Z, Ding M, Yi X.The effects of qigong for hypertension: A meta-analysis of randomized controlled trials.Evid Based Complement Alternat Med. 2021 Oct 8;2021:5622631. doi: 10.1155/2021/5622631Klein P, Picard G, Baumgarden J, Schneider R.Meditative movement, energetic, and physical analyses of three qigong exercises: Unification of Eastern and Western mechanistic exercise theory.Medicines (Basel). 2017 Sep 23;4(4):69. doi: 10.3390/medicines4040069
Abbott R, Lavretsky H.Tai chi and qigong for the treatment and prevention of mental disorders.Psychiatr Clin North Am. 2013 Mar;36(1):109-19. doi: 10.1016/j.psc.2013.01.011
Boaventura P, Jaconiano S, Ribeiro F.Yoga and qigong for health: Two sides of the same coin?Behav Sci (Basel). 2022 Jul 3;12(7):222. doi: 10.3390/bs12070222
Maryland University of Integrative Health.What is qigong and what can it do for me?
National Institutes of Health.Qigong.
National Library of Medicine.Stress and your health.
Lin J, Gao YF, Guo Y, Li M, Zhu Y, You R, Chen S, Wang S.Effects of qigong exercise on the physical and mental health of college students: a systematic review and meta-analysis.BMC Complement Med Ther. 2022 Nov 8;22(1):287. doi: 10.1186/s12906-022-03760-5
National Center for Complementary and Alternative Medicine.Qigong: What you need to know.
Dong X, Shi Z, Ding M, Yi X.The effects of qigong for hypertension: A meta-analysis of randomized controlled trials.Evid Based Complement Alternat Med. 2021 Oct 8;2021:5622631. doi: 10.1155/2021/5622631
Klein P, Picard G, Baumgarden J, Schneider R.Meditative movement, energetic, and physical analyses of three qigong exercises: Unification of Eastern and Western mechanistic exercise theory.Medicines (Basel). 2017 Sep 23;4(4):69. doi: 10.3390/medicines4040069
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