Qigong
Acupuncture dates back to the 1st century BCE!
What is Qigong?
Qigong (pronounced chee-guhng) is a mind-body practice originating from Traditional Chinese Medicine which circulates, harmonizes, and strengthens the vital life force energy flowing through the body. Qigong may be practiced either through a single exercise or a systematic set of practices in the format of quiet meditation, breathwork, or breath-to-movement poses which harness the life force energy within.
As qi energy is constantly in flux, the natural world lives in a state of transformation, always shifting and flowing from one state to the next. Pent-up, stagnant, and negative qi is believed to be the root cause of illness. Qigong also harnesses the yin and yang energetic concepts, which represent balance and harmony throughout the body. A regular qigong routine, consisting of mindful meditation, movements, and breathwork, can prevent the qi from building up in the body’s meridians. Think of shifting and molding the energy like clay.
Qigong features low-impact, controlled, and slow movements, breathwork, and meditation including emotional regulation and visualization. Though some exercises are breath-to-movement based, poses and movements are generally gentle and slow, making this modality particularly accessible for many groups, including older adults, or those recovering from injuries.
History of Qigong
Qigong represents an interconnected body of over 15,000 spiritual, medical, martial, and physical exercises. Throughout history, there have been no less than 30 names used for modalities that would now be categorized as qigong.
Qigong originates from the ancient exercise postures of Dao Yin. A 1974 excavation of the Ma Wang Tombs in the Chang Sa Hunan province of China unearthed a silk painting depicting what are now known as qigong postures, dating back to 220 BC. The first written instance of “qigong” appeared in 4600 BC in the Yellow Emperor's Inner Classic, which is widely considered the most important foundational text in Traditional Chinese Medicine.
Throughout the centuries, different formats of qigong developed in tandem with Buddhist, Taoist, and Confucian philosophies and schools of thought. Around 500 AD, the Buddhist Monk Ta Mo combined the spiritual and martial elements of qigong, introducing the movements and concepts to monks and martial artists, which then further spread into villages, regions, and militaries.
Today, qigong continues to grow in popularity and acceptance in Western cultural and medical settings, as modern qigong’s calming impacts and accessibility create demand, and a growing number of practitioners citing its health and mental wellbeing benefits.
Benefits of Qigong
Qigong is believed to offer many mental and physical benefits. Used as a preventative and complementary practice, qigong may support health in the following ways:
Regulate Blood Pressure: An evidence-based review performed by the National Standard Research Collaboration stated that qigong was a statistically significant strategy for reducing hypertension as a complementary/adjunct treatment to medical care, and is effective in stabilizing the sympathetic nervous system and blood pressure.
Improve Balance: A clinical trial published in Frontiers in Medicine confirmed that qigong was an effective method for improving balance in older adults.
Regulate Mood: Another research study concluded that qigong increased the stress-relieving chemical melatonin, and improved cellular function that boosted mood in study participants
Improve Physical Fitness: A study published in Evidence-Based Complementary and Alternative Medicine shows qigong to be an effective method for improving trunk flexibility, hand grip strength, and resting heart rate.
Promote Healthy Aging: A study published in Frontiers of Psychology indicated that one year of a consistent qigong practice created positive effects on cognitive ability in the elderly.
Maintain Healthy Bones: In a study from The American Journal of Chinese Medicine, Qigong was shown to significantly prevent bone loss in middle-aged women.
Conditions Qigong May Support
Depression: According to research published in the Journal of Affective Disorders, a regular qigong and tai chi practice can have a similar healing effect to cognitive behavioral therapy in those who suffer from clinical depression.
Diabetes: Research published in the American Journal of Preventive Medicine proved qigong to be an effective complementary treatment for type 2 diabetes, helping study participants manage body weight and insulin levels.
Back Pain: Research published in the Journal of Bodywork and Movement Therapies showed significant improvements in symptoms of chronic back pain among a sample group of 72 office workers who practiced qigong.
Respiratory Conditions/ Chronic Obstructive Pulmonary Disease (COPD): According to the National Center for Complementary and Integrative Health, a regular qigong practice can help improve lung function and physical function in people with respiratory conditions, such as Chronic Obstructive Pulmonary Disease.
COVID-19: A recent study from the Massachusetts General Hospital in Boston, states that qigong may be a helpful tool for the treatment and recovery of COVID-19, especially in older adults, as qigong is shown to increase immune function and strengthen respiratory function.
Fatigue: Qigong as a complementary therapy was shown to be effective in relieving fatigue in cancer patients, according to a study published in The European Journal of Integrative Medicine.
Muscular Dystrophy: A study from Disability and Rehabilitation indicated that a qigong practice could help muscular dystrophy patients improve their balance.
Evidence Qigong Works
While not all of qigong’s benefits, such as spiritual and emotional benefits, are completely measurable by Western science, clinical research on qigong is shown to have increased steadily since the year 2000.
An analysis of 886 clinical studies on the impacts of qigong found that the most frequently reported outcomes were physical function, quality of life, symptoms, pain and mental health indicators. Beneficial results from practicing Qigong were reported in 97% of studies.
Another study which synthesized tai chi and qigong clinical research reported that both practices may help older adults improve physical function and reduce blood pressure, fall risk, and depression and anxiety.
What to Expect in a Qigong Session
The qigong experience varies, depending on the goals, practice, and experience being sought. Contemporary qigong in the United States will typically include a 15-40 minute session combining elements of breathwork, visualization, and physical postures. Traditional types of qigong to practice include medical qigong, martial or sport qigong, spiritual qigong, and scholarly qigong. While there are differences in the various practices, basic expectations of a qigong practice include:
Slow Down The Breath: Expect to move through flowing, rhythmic breathwork exercises to create inner tranquility. Breaths will be slow, controlled, and intentional, eventually becoming effortless and relaxing.
Graceful Movement: Flowing through the postures should feel intuitive, slow, and deliberate with little-to-no pressure on the joints. Weights are not used. Postures can be performed either sitting or standing.
Nature-Inspired Postures: Some of the physical postures during qigong may be similar to yin yoga, as many tai chi and qigong postures are modeled after animals important to Chinese culture, including the crane, the tiger, and the deer. Qigong exercises are also uniquely designed to harness the energy of five elements: fire, earth, metal, water, and wood through movements.
Visualization and Meditation: You may be prompted to visualize the qi energy flowing throughout your body, or visualize a beautiful, tranquil scene. Try your best to close your eyes and immerse yourself in the experience. If your mind wanders, call it back to center.
Enjoy Full Body Harmony: As you move and breathe in harmony, expect to feel calm, as the parasympathetic and sympathetic nervous systems balance. If performed correctly, the qigong experience is meant to make one feel the harmony and balance of their inner qi.
Tips for Starting a Qigong Practice
While qigong can be practiced as self-exercise, it can also be experienced in a group class setting, or one-on-one with a qi master who can help you learn correct techniques or apply energy work to purify and power-up your qi.
Qi masters receive 350 hours of formal training, and should have 3 years of personal practice experience on top of 2 years teaching qigong. Search online or reach out to your trusted wellness community to find a qigong studio or center to practice at. While a self-practice can be cultivated over time, it may be beneficial to begin practicing with a group or trainer for the sake of accuracy, learning, and community building.
There are also many free videos and resources online to learn qigong that can help you get started with a qigong practice.
