Qigong: History, Practice and What Research Shows

What qigong is

Qigong (pronounced "chi gong") is a Chinese practice that combines regulation of the mind, the breath and the body's movement and posture. [1] In most forms the breath is slow, long and deep, movements are gentle and smooth and aimed at relaxation, and the mind is directed through attention and visualization. [1]

Origins and cultural context

NCCIH says qigong developed in China thousands of years ago as part of traditional Chinese medicine, with the goal of optimizing "energy" in the body, mind and spirit. [1] That is the traditional framework, in which qi is understood as a life energy. It is not a measured biological mechanism, and the research below tests outcomes such as pain and lung function, not qi.

An encyclopedia summary adds history. Its roots are described as going back more than 2,000 years, and a wide variety of forms developed in different parts of Chinese society: traditional Chinese medicine, Confucian practice for longevity and character, Taoist and Buddhist meditation, and martial arts. [2] The term "qigong" as used today was promoted in the late 1940s and 1950s to cover this broad range of self-cultivation exercises, with an emphasis on health and a scientific approach. [2] The same summary says qigong was criticised and banned in China in the mid-1960s. [2] It is a secondary source, so treat details as approximate. For the wider system see what is traditional Chinese medicine.

Forms and how they differ

Qigong includes hundreds of forms. Named forms include Baduanjin, Liuzijue, Hu Yue Xian, Yijin Jing and "medical qigong." [1] Techniques are grouped as:

• Dynamic (active) techniques focus on body movements, especially movements of the whole body or arms and legs. [1]
• Meditative (passive) techniques can be practiced in any posture that can be maintained and involve breath and mind exercises with almost no body movement. [1]

The encyclopedia summary describes Baduanjin (Eight Pieces of Brocade) as based on a series of static postures. [2] See Qigong Forms: Baduanjin and Others. When tai chi is practiced for health, NCCIH considers it a form of qigong. [1] Tai chi has its own guide, tai chi, and the two are compared in tai chi vs qigong.

"Medical qigong" and "external qi" claims: Proper evidence not found. NCCIH names medical qigong as a form but gives no separate evaluation of it, and no other source read for this page evaluates it on its own. [1]

What a session involves

Sessions may be standing, sitting or lying, with gentle movements, slow deep breathing and focused attention. [1][3] The breathing described is slow and deep, not forced. Practices that ask for rapid breathing or long breath-holds are different; see breathwork safety. Never practice breath-holding in or near water.

What research shows

Most qigong trials cannot hide the practice from participants, so expectation and attention may add to results. Quality is a recurring concern: a 2024 review of qigong for perceived stress found nine trials, the quality of which was generally low, with only one rated high. [4] Labels: promising but limited, mixed, insufficient evidence. The first nine rows are NCCIH's summary of reviews.

Teachers and training

In the United States qigong instructors do not have to be licensed, and the practice is not regulated by the federal government or individual states. There is no national standard for certification. [1] Rules in other countries were not checked. Ask about the teacher's training and experience. [1]