What is Qigong and How Can It Improve Your Life?

If you’ve never heard of qigong, you are missing out!

This form of movement and breathing-based exercise can improve your physical health, but also balance your mind and spirit.

The Chinese practice of harnessing your body’s natural flow of energy (or “qi”) has been scientifically proven to enhance longevity, improve brain structure and function, and reduce stress.

Plus, it will be amazing for slowing you down and helping you to focus on your breathing, physical sensations, and movements. It’s a mindfulness practice that can change your life for the better.

Below, we’ll take a deep dive into what qigong is and how the wellness practice works. We’ll also look at the science-backed health benefits of qigong and learn all the ways it can improve your life.

By the end of this post, you’ll know everything you need to know to understand why it may just be the solution to a healthier, happier life you’ve been looking for.

What is Qigong?

In China, the name “qi” refers to the life force or the body’s vital energy that flows inside all of us.

Qigong (pronounced “chi gong”) is a form of movement, breathing, and mindfulness practice that optimizes that qi energy flow in order to improve your physical health as well as your mind and spirit.

Though it has been practiced in China as a fundamental component of traditional Chinese medicine for more than 2,000 years, it has only become highly popular since the 1940s and 1950s.

Similar to martial arts training, qigong training coordinates body movements with controlled breathing techniques and meditations. The aim is to facilitate relaxation but also provide a form of low-impact exercise that can offer a surprising number of benefits.

Keep reading to find out what all the qigong benefits are.

Core Elements of Qigong Practice

During any qigong practice, there are a few important components:

• Movement Techniques: Slow flowing movements that encourage physical and mental relaxation. Typically qigong exercises are repeated in order to focus on a specific body part or internal system.
• Breathing Techniques: Long, slow, and deep breathing patterns. Breathing may shift from standard deep abdominal breathing to breath techniques combined with sounds (similar to the “Om” chant in Yoga) and back again.
• Mindfulness and visualization: Qigong meditation and mindfulnesspractices include visualizing the flow of your qi and paying attention to the way your body feels with each movement.

By combining these three components, you can obtain a lot of benefits (as you’ll see in a section below).

Different Types of Qigong

There are three main types of qi gong:

• Medical qigong, which are used to address health concerns and facilitate healing.
• Spiritual qigong, which focuses on balancing your spirit and striving toward enlightenment.
• Martial qigong, which enhances physical prowess through movement.

All three qigong styles use:

• Passive qigong techniques, also called meditative techniques. These include the breathing patterns and visualizations, and can be performed seated, standing, and even lying down. They’re intended to be practiced frequently throughout the day even when you’ve finished with the movement portion of the qigong.
• Dynamic or active qigong techniques. These involve physical exercises and movements of your body, either your whole body or just your arms and/or legs. The dynamic techniques harness the natural flow of your blood and breath to improve qi circulation.

Whether you’re drawn to qigong for its healing potential, spiritual depth, or physical strength, each type offers unique benefits grounded in centuries of alternative medicine. Skilled qigong instructors can guide you through intentional body postures and techniques that cultivate balance, clarity, and lasting vitality.

The Benefits of Qigong

While qigong has been practiced in Chinese culture for centuries, it has only recently become a subject of interest and study in the Western world. There have only been a handful of studies conducted to provide concrete evidence as to how qigong can improve your body and what benefits it can provide.

But what research has been conducted has yielded some very promising results!

A few of the scientifically backed benefits of qigong are listed in the paragraphs below.

Lowers Depression Rates

In one study [1] conducted on more than 6,400 adults, it was discovered that regular qigong practice led to significant decrease in depression rates. Though these were patient reported outcomes rather than measured by any other more “controllable” standard, it’s still evidence enough to back up the claims.

In the same study, research was cited with 27 articles that provided evidence that qigong also improved mental health, lowered anxiety, reduced stress levels, and even elevated self-esteem.

Improves Chronic Fatigue

Using qigong for vitality and improving energy levels can be an excellent way to combat the fatigue of daily life.

People suffering from chronic fatigue were found by one study [2] to have higher mental functioning and few fatigue symptoms thanks to regular qigong practice. The study concluded, “Qigong exercise may be used as an alternative and complementary therapy or rehabilitative program for chronic fatigue and chronic fatigue syndrome.”

Improves Quality of Life

One study [3] looked specifically at how qigong might have an effect on cancer patients, and found it noticeably improved quality of life.

Out of the 162 patients tested, a significant number saw reduced fatigue, mood disturbance, and even inflammation. It may even “reduce specific side-effects of treatment” for cancer.

Practicing qigong for sleep quality improvements can also enhance your quality of life. Research has shown that frequent qigong practice can reduce sleep disturbances and facilitate better sleep.

Sleeping better every night means your mind and body are more rested, your thoughts are clear and focused throughout the day, and your body functions more effectively overall.

Improves Immune Health

In one medical review [4] of 19 randomized controlled trials showed that qigong can boost immunity by increasing the production of immune cells. It also lowers inflammation in the body, as indicated by reduced C-reactive protein levels.

By reducing inflammation – which can slow the immune response – and increasing immune cell production, participants in the 19 studies were better able to fight off infections and disease.

However, it’s important to note that while there was some reduction in inflammation, it wasn’t a “significant effect”. Further research is needed to evaluate whether qigong could provide anti-inflammatory benefits not discovered by this study.

Reduces Stress and Anxiety

A 2020 study [5] examined how qigong could be used to prevent and manage stress, and concluded that “practicing Qigong impacts the effects of stress and overactivation by decreasing stress levels” as well as anxiety.

Qigong promotes active relaxation by loosening the muscles and allowing the body to relax and “sink into the earth”. This can reduce stress, increase peace, and curb anxiety.

Paired with deep breathing exercises, which activate the parasympathetic nervous system, it can be highly effective. People leading high-stress lives often find it helps them relax both during the day and in the evening.

Alleviates Chronic Fatigue

A 2019 study into using qigong to treat and manage chronic fatigue syndrome [6] found that qigong was a “possible standalone therapy and self-management skill” for those suffering from CFS.

The two randomized controlled trials undertaken documented the improvement in fatigue among those who practiced qigong. However, the symptoms of CFS were only self-reported, meaning they were CFS-like chronic illnesses rather than diagnosed CFS.

The benefits persist, however. Through the regular qigong practice, participants saw an improvement in their fatigue, better sleep quality, improvements in adiponectin levels, and reduced depressive symptoms.

Further studies may be useful for highlighting more specific ways qigong can help CFS, but it’s enough for now to know there are potential benefits that can be obtained through daily practice.

Improves Quality of Life for Chronic Conditions

Though the data collected offered some conflicting evidence, it’s suggested that the ancient Chinese practice may help to relieve neck, lower back, and other musculoskeletal pain among older adults.

One 2015 study [8] examined data from 10 randomized controlled trials to determine what benefits qigong might have for chronic pain. The data showed “statistically significant” improvements in chronic pain among those who practiced both internal qigong and external qigong compared to the control groups (non qigong practitioners). Within just 6 months of practice, patients noticed visible improvements in their chronic pain.

However, further research is needed to more clearly establish the effectiveness of qigong for pain management.

Supports Mental Health

A 2014 paper [9] documented the studies examining qigong’s effects on mental health, and it found a lot of very impressive benefits with scientific backing.

Here’s how the data summary looks like:

• 13 studies noted positive changes among patients with depressive symptoms, with 2 studies finding benefits among those suffering from clinical depression.
• 4 studies noted positive findings among patients suffering from chronic stress, including physiological signs of reduced internal stress.
• 8 studies noted improvements among anxiety patients.
• 7 studies noted positive effects to mood and psychological wellbeing overall.
• 1 study noted improvements to self-esteem.
• 3 studies noted improved sleep quality and fewer sleep disturbances.
• 1 study noted positive changes among people with substance abuse issues.
• 2 studies noted improvements in cognitive function.

The data makes it clear that regular qigong practice can and will drastically improve your mental hygiene and mental health. As you can see, it can fight stress, anxiety, and depression—all through the simple act of moving, breathing, and meditating!

Additional Qigong Benefits Supported by Research

According to the National Center for Complementary and Integrative Health (NCCIH) [10], qigong can also provide additional benefits:

• Improvement in fibromyalgia. In the two limited studies mentioned by the NCCIH, people who regularly practiced qigong saw improvement in both their physical pain and their sleep quality. Mental function improved alongside physical function. Anxiety decreased and quality of life improved as well.
• Improvement in Parkinson’s disease. People who practice qigong may find their balance and mobility will be improved.
• Lowered blood pressure. There was little “firm evidence” cited by the NCCIH, with only data from 7 studies “suggesting” that regular qigong practice could help to lower high blood pressure, both systolic and diastolic.

Last but not least – Qigong has been shown to improve mobility among arthritis sufferers, decreasing pain and stiffness while also increasing physical function of the joints. However, there is only limited evidence to back up this claim.

Is Qigong Safe?

This is the question a lot of older adults will ask. After all, they want to find a practice that they can take up safely without worrying about injury.

The good news is that qigong is an incredibly low-impact, low intensity practice. It involves only gentle, slow movements through the qigong postures paired with deep breath and mindfulness practice.

None of the studies conducted into qigong (as quoted by the NCCIH) discovered any negative side effects or disadvantages of qigong.

Qigong was even proven safe for pregnant women!

Pregnant women who did a qigong-like practice saw a number of improvements, including:

• Reduced material discomfort;
• Lower rates of maternal depression, and fewer symptoms;
• Greater maternal and fetal interaction.

Because many of the passive techniques can be performed sitting and lying down, a qigong-like practice should be perfectly safe for women in any stage of pregnancy.

All the same, please consult with your doctor and get approval before undertaking any practice.

Qigong vs. Tai Chi: How The Two Practices Differ

Is qi gong the same as Tai Chi? This is a question that gets asked a lot!

Tai chi (also called Tai Chi Chuan or Taijiquan) is a form of exercise and movement that bears a lot of similarities to qigong. In fact, many tai chi practices incorporate qigong movements and techniques.

Tai chi is often classified as a type of qigong.

However, tai chi focuses on harnessing the entire body at once, while qigong is more focused on a specific problem, muscle group, or body part.

Daoyin vs. Qigong Therapy: What’s the Difference?

Daoyin is believed to be a more ancient form of qigong, a progenitor that eventually gave rise to Qigong. Daoyin has been mentioned in medical manuscripts dating back to 200 BCE. Qigong is believed to have been developed later.

Daoyin focuses more on physical movements that guide and lead (channel) qi through the body. It’s often used as a warm-up to stretch and increase blood flow prior to exercise.

By comparison, a qigong workout places as much emphasis on breathing and mindfulness as the physical fitness component.

Some people describe daoyin as “more Yang”, while qigong is “more Yin”.

The benefits of both, however, remain very similar.

Conclusion: Embracing Qigong for Mind, Body, and Spirit

As you’ve seen above, qigong has the potential to offer a lot of benefits with no side effects whatsoever.

It may seem strange to think that a practice that involves slow, gentle movements and deep breathing techniques can be so good for you, but that’s actually why it’s good for you.

Harnessing your body’s natural energy, improving circulation, being more mindful of your body, and decreasing inflammation will all make you a healthier and happier person.

If you want to improve your mind, body, and spirit, it’s absolutely worth considering qigong.

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Frequently Asked Questions

How many times a week should I do Qigong?

A 2020 study [11] found that people practicing qigong (or Tai Chi) three to six times per week, for a duration of 40 to 60 minutes per session, saw significant improvement in cognition (similar to other cognitive-physical programs). Many of the other studies cited above also discovered that frequent or daily practice led to improvements in mood, fatigue, immune system function, anxiety, stress, and overall wellbeing.

How long does it take to see results from Qigong?

According to the data collected by a number of studies, the physiological and cognitive benefits become very noticeable (to the point of being “statistically significant”) within 6 months of practice. You will likely see benefits from qigong much earlier—this is simply a very conservative estimate, as documented by the medical studies cited above.

What is the best time of day to do Qigong?

The best time of day to practice qigong is the time that suits your schedule best. Whenever you can set aside 40 to 60 minutes to practice undisturbed, that is when you should try to incorporate it into your day. However, some people find that practicing either at sunrise or sunset leads to greater awareness of the world and greater relaxation, due to the calmness of the air and the “energy balance” between night and day.

Resources

Qigong: What You Need To Know

Qigong benefits, types, and how to get started

Tai Chi and Qigong