What is Qigong and How to Practice It

In recent years, qigong has garnered increasing attention as a comprehensive form of exercise aimed at improving physical health, enhancing fitness, improving mental state, and even offering therapeutic benefits. This article provides an in-depth introduction to qigong, helping readers better understand and practice this ancient art of wellness.

What is Qigong

Historically, qigong was a study of the harmony between humans and the universe, emphasizing the interconnection of the internal and external environments. In modern terms, qigong involves special techniques and training methods to maintain this balance, facilitating the exchange, accumulation, and utilization of high-energy substances within and outside the body. Through specific practices, qigong practitioners gather high-energy substances from within the body and the universe, store them internally, and release them under certain conditions to manifest advanced functions.

Overall, qigong is a multi-disciplinary science related to both modern natural and social sciences, encompassing aspects of physical and mental training, health preservation, fitness, aggregation, therapy, longevity, performance, and enlightenment. It is considered an advanced technology within modern high-tech fields.

History of Qigong

The history of qigong can be traced back thousands of years, originating from various ancient Chinese traditions such as Taoism, Buddhism, and traditional Chinese medicine. Records of qigong date back to the Spring and Autumn and Warring States periods. In Taoism, qigong was viewed as an essential method for cultivating internal alchemy; in Buddhism, it was closely linked to meditation practices. Furthermore, the theories of meridians and qi (vital energy) circulation in traditional Chinese medicine provided a theoretical foundation for qigong. Over time, qigong evolved into various schools and styles, such as Baduanjin, Tai Chi, and Yijinjing.

Principles of Qigong

Qigong involves the regulation of the body, breath, and mind (spirit) in harmony. Its principles are based on the idea that specific postures and movements facilitate the flow of qi through the meridians and influence the body’s magnetic field, resulting in various physiological changes. Most qigong movements emphasize circular forms, as “roundness” promotes fluidity, connectivity, and vitality.

The primary condition for practicing qigong is relaxation—not only physical relaxation but also mental relaxation. When both body and mind are relaxed, the flow of qi in the meridians aligns harmoniously with the natural qi flow of the universe. The deeper the relaxation, the higher the degree of harmony and the greater the absorption of qi, achieving what is known as “unity of man and nature.”

Despite the many different schools of qigong, all emphasize achieving a state of tranquility. Tranquility, in this context, refers to a calm and focused mental state. The mind, or spirit (intention), essentially represents the functional activities of the central nervous system centered in the brain. It can be divided into innate spirit (biological instinct) and conscious spirit (subjective awareness).

The innate spirit governs the autonomic nervous system, while the conscious spirit controls the somatic nervous system. These two aspects are interconnected and unified under the central nervous system. When the conscious spirit experiences negative emotions such as tension, sadness, anger, or fear, it can disrupt the innate spirit, leading to autonomic nervous system disorders, internal organ dysfunction, and various illnesses. Therefore, the goal of qigong practice is to calm the spirit, regulate the conscious state, eliminate pathological psychology, and thereby stimulate the innate spirit’s functions and balance the body’s yin and yang.

Practice Methods

Qigong offers a variety of practice methods suitable for different individuals and needs. Here are some common qigong practices, with detailed steps and key points:

Standing Meditation (Zhan Zhuang)

Standing meditation is a fundamental qigong practice that uses static standing postures to regulate the body and mind and cultivate internal energy.

Posture: Stand with feet shoulder-width apart, knees slightly bent, hips slightly tucked, and body weight evenly distributed between both feet. Keep the upper body upright, shoulders relaxed, and hands naturally hanging down or held in a rounded position in front of the chest, as if holding a large balloon.

Breathing: Breathe naturally without conscious control, but strive for deep, long, and smooth breaths. Focus on abdominal breathing, feeling the abdomen rise and fall with each breath.

Intention: Focus on the lower dantian (lower abdomen), maintaining inner peace and clearing the mind of distractions. Visualize the flow of qi within the body, gradually filling the entire body.

Duration: Beginners can start with 5-10 minutes, gradually increasing to 30 minutes or longer. After each session, take time to recover gradually, avoiding abrupt cessation.

Baduanjin (Eight Pieces of Brocade)

Baduanjin is a set of eight distinct movements, each with specific health benefits.

Movements: Baduanjin consists of eight separate exercises, each with unique health effects.

Breathing: Coordinate breathing with each movement.

Intention: Focus your intention on the relevant body parts according to the movements.

Practice: Practice twice daily, in the morning and evening, for 20-30 minutes each session.

Tai Chi

Tai Chi combines martial arts and qigong, using slow and gentle movements to exercise the body and regulate the mind.

Posture: Maintain a relaxed and natural posture, with smooth and continuous movements. Ensure body parts are well-coordinated.

Breathing: Coordinate breathing with the movements, gradually achieving deep, natural breaths. Breathing should align with the movements’opening and closing, emptiness, and fullness.

Intention: Let the intention guide the movements and qi flow. Each movement should have a clear purpose and goal.

Practice: Practice for 30-60 minutes each session, according to personal stamina and schedule. Beginners can start with simplified forms like the 24-form Tai Chi, progressing to more complex routines.

Sitting Meditation

Sitting meditation is a static qigong practice involving sitting quietly, regulating breath and intention to achieve harmony of body and mind.

Posture: Sit cross-legged or on a chair with a straight back, hands naturally resting on knees or in front of the abdomen.

Breathing: Breathe slowly, evenly, and deeply. Focus on abdominal breathing, with the abdomen rising on inhalation and falling on exhalation.

Intention: Concentrate on the breath or the dantian, clearing the mind of distractions. Use simple visualization techniques, such as imagining a ball of light moving within the body or visualizing beautiful natural scenery.

Duration: Beginners can start with 5 minutes, gradually increasing to 20-30 minutes. Practicing at a consistent time each day, such as in the morning or evening, enhances effectiveness.

Combining Movement and Stillness

Qigong emphasizes the combination of movement and stillness—finding stillness in movement and movement in stillness. Based on individual conditions, you can combine static and dynamic qigong practices, such as practicing Baduanjin after standing meditation or meditating after Tai Chi. This comprehensive approach enhances the overall regulation of body and mind.

Precautions for Practice

Before Practice

• Prepare mentally for practice to stabilize emotions.
• Ensure a quiet environment.
• Adjust lighting to avoid eye strain and ensure good air circulation without direct drafts.
• Address any significant discomfort or pain before practicing.
• Prepare suitable seating or bedding for static practices, such as a firm bed or appropriately sized chair with soft padding.
• Empty the bladder and bowels for comfort.
• Wear loose, comfortable clothing and remove accessories.
• Perform a few preliminary health exercises to help focus the mind.

During Practice

• If distractions are overwhelming, take a break or perform dynamic exercises to clear the mind.
• Respond naturally to any special sensations without seeking or fearing them. Consult a qigong instructor if you have questions.
• Do not panic if a loud noise occurs; pause static practice and perform relaxation exercises before continuing, or resume dynamic practice calmly.

After Practice

• Gradually transition from stillness to movement or vice versa, avoiding abrupt stops to prevent discomfort. Prepare mentally for normal activities for 1-2 minutes, then slowly open your eyes and stretch. Rub your hands together until warm, then massage the body from head to abdomen.
• Women should consider pausing practice during menstruation or modifying breathing and focus to avoid prolonged or heavy periods.
• Men should address frequent nocturnal emissions with appropriate treatments and avoid excessive sexual activity to conserve energy.
• Maintain a light diet, avoid stimulating foods, and ensure adequate sleep.

Qigong, as a traditional wellness method, can significantly enhance physical and mental health through scientific practice. However, practice should be gradual and under the guidance of an experienced teacher to avoid adverse effects from improper methods. We hope this introduction helps you gain a preliminary understanding of qigong and benefit from this ancient and miraculous art in your daily life.