What is qigong?
Pronounced “chee-gong”, qigong is a form of gentle movement that incorporates breath control and meditation. It is based on the teachings of traditional Chinese medicine (TCM).
Qigong can be translated as ‘cultivating vital energy’, with ‘qi’ referring to energy and ‘gong’ to practice or skill. It’s a mind-body-spirit practice that aims to strengthen the connection between the emotional, mental and physical aspects of ourselves.
How does it work?
According to traditional Chinese medicine, qi is believed to flow through the body. Traditionally, qigong is thought to help balance this energy and support health and wellbeing.
The practice combines five key elements:
- posture
- movement
- breathwork
- focused intent or visualisation
- meditation or relaxation.
Qigong vs Tai chi
Qigong and Tai chi are closely related practices. Both use gentle, controlled movements, breathing and focused attention. However, Tai chi is generally considered slightly more physically challenging. The main difference lies in their traditional purposes. Qigong has traditionally been practised to support health and wellbeing, whereas Tai chi developed as a martial art.
Types of qigong
Two broad approaches to qigong are active and passive practice, which are based on the yin and yang concepts (an underlying principle of TCM).
Active qigong
Using yang energy, this type of qigong uses intentional, active movements and breath control. The series of coordinated movements may help support circulation, muscle strength and flexibility. Unlike some forms of yoga, active qigong typically involves continuous movement rather than holding static poses.
If you’re looking to try this form of qigong, start with a beginner’s class so you can learn to perform the movements correctly.
Passive qigong
Passive qigong uses yin energy or ‘stillness’. This focuses on the active mind, while the body remains calm and still. This is the meditative element of qigong, split into two parts: mental focusing (ru jing) and visualisation (cun si).
Mental focusing involves sitting upright, closing your eyes and doing some belly breathing. Make sure to tune into your breath.
Visualisation involves sitting with your eyes closed and imagining the things that bring you joy, happiness or relaxation. This will be completely personal to you but might look like your favourite viewpoint or sitting on a beach listening to the waves. In traditional qigong, this may also involve imagining energy flowing through the body or towards a particular area.
Benefits of qigong
Qigong has traditionally been practised to support health and wellbeing. Some of its potential benefits are similar to those of Tai chi.
May improve balance
The slow, controlled movements may help improve body awareness, balance and flexibility. This awareness of your body's position and movement is known as proprioception.
May help reduce stress
Qigong combines gentle movements, breathing techniques and focused attention, which may help calm the mind and promote relaxation.
May support focus and concentration
Qigong encourages you to focus on your breathing and movements. This meditative approach may help improve concentration and bring your attention back to the present moment.
May help with some types of pain
Qigong may help some people manage certain types of pain, although evidence is mixed and more research is needed.
Who can do qigong?
Qigong is generally considered a gentle, low-impact activity that can be adapted to different abilities and fitness levels. While the risk of injury is relatively low, it cannot be completely eliminated.
If you're pregnant, have a long-term health condition or are unsure whether qigong is suitable for you, speak to a healthcare professional before starting.
Getting started with qigong
If qigong sounds like something you’d like to try, here are some tips for getting started:
Consider what you’d like to get out of it
There are three broad approaches to qigong, each with a different goal. You may also want to try active and passive qigong to see what style you prefer.
- Health qigong – focused on supporting health and wellbeing.
- Martial qigong – focused on improving physical fitness and self-defence.
- Spiritual qigong – to increase connection with the self and spiritual enlightenment.
Choose how you’d like to learn
We’d recommend working with a professional if you’re a beginner. An instructor can help you learn the movements safely. You can take an in-person class or join an online group.
Find a professional
If you’re interested in trying qigong, finding the right practitioner can help you feel more comfortable and confident as you get started. You can explore qigong practitioners on Therapy Directory to find someone who suits your needs and preferences.
As qigong isn’t regulated in the UK, it’s worth checking a practitioner’s qualifications, training and experience. Don’t be afraid to get in touch, ask questions and discuss what you’re hoping to gain from the practice before deciding if they’re right for you.
