What is qigong and how does it work?

The people of China developed qigong, pronounced “chee” gong, thousands of years ago as part of traditional Chinese medicine.

It uses exercises to boost energy in the body, mind, and spirit to improve and keep health and well-being. It does incorporate martial arts into its methodology but goes much deeper.

The practice aims to balance and improve the body’s qi also known as “chi” in Chinese philosophy. It is our life force or energy flow. Qigong practitioners believe mastering this art can balance health, promote self-healing, boost vitality, and improve spiritual enlightenment. 

This mystical practice blends rhythmic movements, focused deep breathing, and concentrated mental exercises. Relaxation is the goal with gentle and smooth body motions focusing one’s attention on repetitious harmonious movement and visualization.

Dynamic movement is more active, involving the whole body or certain areas of the body like the arms and legs. While more passive techniques focus on meditation with minimal body movement.

Qigong techniques and principles

Meditation and focused intention

The mind holds significant sway over qi in qigong practice.

The concentration and intention of an individual significantly influence how the energy moves within the body. Therefore, mindfulness and concentration play pivotal roles in reaping the full benefits of qigong.

The ancient Chinese character ‘Yi’ literally means “bringing qi to mind.” In qigong training, the mind controls the flow of qi, just as it controls other bodily functions.

Specific movements and forms

The various types of qigong movements facilitate the smooth flow of qi throughout the intricate network of vessels and meridians. 

An understanding of the body’s energy pathways influences the selection and design of these movements. In qigong and tai chi, the focus is on the 12 Primary Meridians and the 8 Extraordinary Vessels. Meridians and vessels work together to store and move energy in your body, embodying yang, and yin characteristics. 

The 12 Primary Meridians essentially influence your core physical health. Each one is connected to a different body part, helping to send energy to that part and keep it healthy. This system fosters a balanced energy flow, assisting every organ to perform its function optimally.

The 8 Vessels store and share qi energy. They have a deeper impact on ancestral, emotional, and spiritual energy compared to other parts of the body, which are also instrumental in reducing stress. Focusing on these vessels during qigong or tai chi can greatly improve your overall health and energy levels. 

Breathwork

Breathwork is a foundational element within qigong, distinguishing it from conventional exercise by emphasizing deep, deliberate breathing techniques.

While many people engage in strenuous activities with heavy, shallow breathing, qigong emphasizes deep breathing. Many people believe that this deliberate breathing practice stimulates and exercises internal organs.

In Chinese meditation, there are two fundamental approaches to breath: Buddhist Breathing and Daoist Breathing. Buddhist Breathing, also called Abdominal Breathing, means expanding the belly when breathing in and squeezing it when breathing out. It helps with mindfulness, making you more aware of your breath for better concentration.

On the other hand, Daoist Breathing, also known as Reverse Abdominal Breathing, prepares the energy (qi) for movement. It’s different because the belly squeezes in when you breathe in and expands when you breathe out. This method helps build up and balance energy, making it flow better in qigong exercises.

Standing postures

Qigong’s standing postures (Zhan Zhuang) are pivotal for regulating the body’s vital energy, known as qi.

Still poses help align the body and promote the flow of qi through its pathways. When practitioners hold their arms in one position for a long time, they may feel warmth in their shoulders. This shows that energy is building up in that area.

When you relax your shoulders, extra energy shifts to parts of your body with lower energy levels. This helps to balance and improve the flow of qi. This interaction showcases how intentional posture adjustments can significantly influence the movement and balance of energy within the body’s energetic network.

Similarities and differences between qigong and tai chi?

Qigong and tai chi are similar because they both involve gentle movements and breathing techniques.

These practices can help with relaxation and concentration. However, dig a little deeper, and you will find that they’re distinct in several ways. 

Similarities between qigong and tai chi 

Qigong and tai chi are exercises that combine body, breath, and mind for overall well-being and relaxation.

Based on Chinese health and spiritual beliefs, these practices focus on calming the mind and promoting mental clarity. Also, both focus on the vital energy or qi, offering exercises to nurture and harness this life force. 

Differences between qigong and tai chi 

While based on similar principles, qigong and tai chi divert in their approach.

Qigong encompasses a diverse range of practices, from meditative to more dynamic movements, aimed at harnessing qi. It has a broader scope, with simpler movements that can be easier for beginners to pick up. 

On the other hand, tai chi is a more structured discipline that includes a sequence of movements, known as forms. These movements are often complex and take longer to master. People also view tai chi as a martial art, with each sequence having practical applications in self-defense. 

The physical benefits of qigong

The various forms of qigong offer a myriad of physical benefits.

Qigong improves flexibility, cardio, and respiratory functions for a strong and balanced body. Moving energy through tendons, ligaments, and muscles helps keep them flexible and strong, promoting healthy muscles and bones.

Regular energy flow can prevent injuries, reduce joint pain, and aid recovery. Proper alignment helps reduce unnecessary pressure on the joints and internal organs, leading to enhanced bodily functions. Regular practice can fix posture problems, reducing or eliminating back pain and discomfort in the spine. 

Qigong can be instrumental in improving cardiovascular health. The engaging rhythm and mild intensities of qigong workouts stimulate healthy blood circulation. It helps regulate the heart rate and blood pressure levels, thereby reducing the risks associated with heart disease. 

This practice is also effective in reducing stress and anxiety.

Qigong instructors credentials

Qigong instructors don’t have to be licensed, and the practice isn’t regulated by the Federal Government or individual states. There’s no national standard for qigong certification. Various qigong organizations offer training and certification programs—with differing criteria and levels of certification for instructors.

Tips to consider

• Don’t use qigong to postpone seeing a health care provider about a medical problem.
• Ask about the training and experience of the qigong instructor you’re considering.
• Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.