What is the qigong meditation mindfulness technique?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what qigong is, how it brings together meditation, breath and movement to support your wellbeing, and how to practice if you’re a beginner.
Qigong is a traditional Chinese practice that combines flowing movement, meditation, and breath regulation to enhance the body's natural energy flow. It is believed to have many benefits, from improved blood circulation and enhanced immune function to mental health support. It is an integral component of Traditional Chinese Medicine (TCM), which also includes acupuncture and herbal medicine.
What is qigong meditation?
Qigong (pronounced "chee-gong") has been around for many many years. Originating from ancient China, Qigong centers on harnessing and cultivating life energy, commonly referred to as "qi" or "chi." The fundamental ideas of qigong were developed before the written word was common, rooted in the same ancient philosophies as acupuncture and Chinese medicine.
The three components of qigong
Movement: Gentle, flowing movements help to strengthen and stretch the body, improving balance and flexibility. These movements are usually repetitive and are designed to promote the flow of qi through the body.
Breathing: Coordinated breath control is crucial in Qigong. Deep, diaphragmatic breathing is encouraged to oxygenate the blood and to cultivate and balance qi or life energy within the body.
Meditation: Mindfulness and focused attention are used to enhance awareness, improve concentration, and reduce stress, cultivating a state of mental clarity and calm.
Types of qigong
There are three main approaches to Qigong:
1. Active qigong
Also known as "Dynamic Qigong," you meditate while you move.
Involves the performance of movements or exercises coordinated with breathing.
Focuses on cultivating, circulating, and harmonizing Qi.
2. Passive qigong
Also known as "Meditative Qigong" or "Still Qigong."
Requires little to no physical movement.
Focuses on relaxation, meditation, and deep breathing techniques.
It typically involves mindfulness and visualization techniques, intending to create a state of mental tranquility and promote good health.
It can be practiced in various postures including sitting, standing, or lying down.
3. Integration of both
Many practitioners integrate both active and passive qigong to optimize the benefits, using active forms to cultivate and circulate energy and passive forms to consolidate and store energy.
Qigong vs. tai chi
Both tai chi and qigong have deep roots in ancient Chinese traditions and share a common emphasis on the cultivation and flow of energy, or qi, but their primary purposes are different.
Tai chi, or "tai chi chuan," originated as a martial art and focuses on developing strength, balance, and agility through a series of controlled, fluid movements designed for self-defense. Although often practiced today for its health benefits, tai chi retains its martial foundation, with techniques that emphasize internal energy and physical precision to neutralize or counteract an opponent’s force.
Qigong is primarily used as a practice for health, healing, and balancing qi within the body. It incorporates gentle movements, breath control, and meditation, with the primary aim of nourishing and enhancing one's overall wellbeing.
5 main benefits of qigong
Qigong has been popular for millennia because of the reported benefits that regular practice can bring.
Stress reduction
This practice is helpful for those who experience stress and anxiety. The gentle movements and focused breathing can help release tension, promoting a relaxed mind.
Improved mental clarity
Regular qigong practice can sharpen the mind, enhance concentration, and bring clear thought processes.
Enhanced physical health
While the (scientific) jury is still out, Qigong has shown promise in promoting better circulation, heart health, immune function, posture, balance, and muscle flexibility. It’s also been linked to lower blood pressure and may help people with Parkinson’s retain their walking ability.
Emotional balance
Promoting inner peace and equilibrium, Qigong can provide tools to help handle depression and anxiety.
Connection with surroundings
Encouraging a deeper connection with your environment, qigong can enhance mindfulness and presence.
In essence, qigong is a holistic approach to wellness, aligning the body, breath, and mind for health, meditation, and martial arts training. Whether for relaxation, physical wellbeing, or spiritual development, qigong can be a rewarding practice.
How to practice qigong
Practicing qigong typically involves performing a series of slow, deliberate movements while focusing on breathing and maintaining a meditative state of mind. It can be practiced by people of all ages and fitness levels, and it can be done anywhere – indoors or outdoors, in a group, or alone. If you’re new to qigong, you might like to try online video tutorials or join a beginner's class.
If you want to try it at home, our step-by-step guide can help you get started.
Step 1: Choose the right qigong environment
Create a serene space where you can be undisturbed. This could be a quiet corner of your room, a spot in your backyard, or even a peaceful park. Just choose somewhere you feel relaxed.
Wear something comfortable to practice qigong. If you’re at home, pajamas are perfect. But if you’re outdoors or in public, opt for loose-fitting clothing that allows you to move.
💙 Some people might choose a guided practice to practice qigong, but you can also practice with your favorite ambient sound or soundscape like Coniferous Forest.
Step 2: Adopt the qigong posture
The foundation of qigong is its posture. Stand with your feet shoulder-width apart. Feel the connection to the earth beneath you. Let your arms hang naturally by your sides and elongate your spine like a string, gently pulling your head upward.
Step 3: Practice deep, relaxed breathing
Imagine your lungs are like balloons, expanding fully and then releasing. Inhale through your nose and then exhale through your mouth. Each breath should be deep, calm, and rhythmic to help you harmonize body and mind.
💙 Breathwork is important for mental and physical health. If you don’t have time for a full qigong practice, try breathing for a few minutes with our Breathe Bubble.
Step 4: Try a simple qigong relaxation exercise
Stand in the qigong posture described above, close your eyes, and take ten deep breaths. As you breathe, imagine a wave of relaxation flowing from the top of your head to your toes. It’s a simple, effective exercise, making a great introduction to qigong meditation.
💙 If mindful movement feels good in your body, consider practicing it daily with the Daily Move with Mel Mah.
How often should you practice qigong?
Try to practice Qigong daily, even if it's just for 10 minutes, to help you develop your skills and begin to see the benefits. Over time, as you become more familiar with the practice and explore more exercises, you may want to extend your sessions.
How to practice qigong safely
Qigong is about harmony, so stop to avoid injury if a movement causes pain. It's a good idea to chat with your doctor before starting a new exercise regime, even a gentle one, especially if you have a health condition.
How to incorporate qigong into your routine
Qigong isn't just an exercise to enjoy for a few minutes a day. Its principles can be integrated into your daily life. That could mean deep breathing during a work break or practicing a few movements when you wake up. It’s all about bringing peace and balance into every area of your life.
Integrating qigong into your life can bring profound physical and mental benefits, offering a unique way to enhance your wellbeing. As well as breath and physical movement, qigong encourages you to incorporate meditation into your day.
💙 If you’re new to meditation, Calm’s How To Meditate guide can help you learn the basics. Or check out Mindfulness for Beginners with Jeff Warren.
What is qigong? FAQs
What is qigong, and how does it work?
Qigong, a practice from ancient China, is all about cultivating life energy ("qi"). You can learn to promote physical and mental wellness by balancing and harnessing this energy through specific movements, breathwork, and meditation.
How is qigong different from tai chi?
While both have roots in Chinese traditions and focus on the flow of energy, tai chi is primarily a martial art form. Qigong, on the other hand, centers on health, healing, and balancing qi.
Who should not do qigong?
Qigong is generally safe for everyone. However, it’s wise for those who are pregnant or who have specific health issues to consult with a healthcare professional or Qigong instructor before starting.
How is qigong different from yoga?
Both Qigong and yoga aim for holistic wellness but have distinct origins and practices. Yoga originates from ancient India and combines postures, breathing exercises, and meditation. Qigong is Chinese in origin, focusing on gentle movements, breathwork, and energy flow.
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