Qigong, pronounced “chee-gong,” is an ancient Chinese practice that consists of mindful, meditative movements.1
Developed thousands of years ago as part of traditional Chinese medicine, qigong uses exercises to improve the flow of energy within the body, mind, and spirit, says Michelle Loy, MD, an integrative health practitioner at New York-Presbyterian.
It essentially consists of slow movements, postures, and stretches that coordinate the breath, mind, and body, says Gary Soffer, MD, director of the integrative medicine program at Smilow Cancer Hospital.
"The words “qi” and “gong” translate into “life force” and “cultivation” respectively, and the practice is intended to improve health and well-being by way of cultivating one's life force or energy."
— 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.
Qigong is an ancient Chinese practice that takes a holistic approach 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.
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Rooted in ancient Chinese Taoist philosophy, qigong is an art that has been passed down through hundreds of generations.2
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, says Christopher 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
There are hundreds of schools, styles, traditions, forms, and lineages of qigong.3
For example, Shaolin qigong originated in the Shaolin temple. The Zen, Daoist, Confucian, and Buddhist forms of qigong are each infused with the principles of their respective philosophies.
Wild goose qigong, or Dayan qigong, is inspired by the graceful movements of a wild goose. Five animal frolics qigong, or Wu Qin Xi, teaches us strength and agility by imitating the movements of the tiger, deer, bear, monkey, and bird.
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.4
However, a major benefit of qigong is that it calms the central nervous system, says Apodaca. He explains that stress triggers the ‘fight-or-flight’ response of 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.5
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:1
More comprehensive research is required to firmly establish the benefits of qigong; however, the results so far are promising.9
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
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These are some steps that can help you get started with qigong:
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 generally considered safe for all populations and age groups, as it doesn’t have any significant side effects.7
However, if you live with any health conditions, the experts recommend taking the following precautions:
1.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
2.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
3.Maryland University of Integrative Health. What is qigong and what can it do for me?
4.National Institutes of Health. Qigong.
8.National Library of Medicine. Stress and your health.
6.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
7.National Center for Complementary and Alternative Medicine. Qigong: What you need to know.
8.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
9.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