What Is Qigong? A Beginner's Guide to This Energetic Movement Practice

Qigong is a traditional Chinese meditation that focuses on improving one's mental, physical, and spiritual well-being via a combination of regulated breathing, gentle movement, and meditation.

Qigong meditation, like tai chi, alleviates many medical issues, including hypertension, coronary disease, diabetes, chronic tiredness, insomnia, and lower back and leg discomfort. However, there is little evidence to support these assertions.

With the increasing interest in qigong meditation, you may wonder whether it is right for you.

To put it Simply, What is qigong Meditation?

The ancient Chinese healing art of Qigong (pronounced "chee-gong") blends meditation, regulated breathing, and gentle movement.

It combines two basic ideas in traditional Chinese medicine and has a name that roughly translates to "the master of one's vitality." Qi denotes "vital life energy" in Chinese, while gong refers to mastery or development.

Bringing the vitality and power of nature into one's own body has been shown to positively affect one's emotional, psychological, and spiritual well-being.

According to Chinese tradition, illness is caused by disruptions in energy flow through the body's twelve meridian channels. Therefore, Qigong is said to improve health by increasing the circulation of qi (energy) throughout the body.

In China, people practice Qigong for several reasons, including fitness, fun, relaxation, health prevention, and therapy. Furthermore, it is used in martial arts instruction. Research to back up the hypothesis of qi energy needs to be improved despite its widespread usage.

Different Qigong Meditation Styles

Although there is a wide variety of qigong techniques, they may be roughly divided into two categories: active (dynamic) and passive. Passive Qigong entails sitting quietly and breathing deeply, whereas active Qigong uses slow, deliberate motions.

Qigong may be done either on the inside (by oneself) or the outside (with others) (via a qigong therapist). Healing "emissions" of qi are provided by the practitioner of external Qigong. The majority of qigong practitioners, however, engage in the practice as a means of self-healing.

All qigong practices aim to restore the body's qi flow and its connection to the soil.

Dynamic & Active Qigong

You may boost your yang energy with the help of some deliberate movement and breathwork with active Qigong, also known as dong gong. Yang is associated with activity, power, and vitality in TCM, whereas yin is representative of stillness, peacefulness, and tenderness.

Gentle, synchronized motions are repeated to improve circulation, lymphatic flow, posture, muscular tone, range of motion, and spatial awareness (known as proprioception).

Although active Qigong is a kind of physical activity, it has commonalities with passive Qigong, including an emphasis on relaxation, excellent posture, and creative imagery.

Passive Qigong

Passive Qigong encourages practitioners to cultivate qi energy in their minds while maintaining a relaxed body.

While the body remains still, the mind cultivates and channels qi energy throughout the whole body in this kind of Qigong. It's safe to assume that this method of healing would resemble regular meditation.

Qigong Meditation and its many Advantages

Qigong has several positive effects. Some of these benefits are supported by evidence from studies; they include enhanced equilibrium and gait and lower stress levels.

The danger of developing a chronic illness is reduced, and one's ability to concentrate and focus is boosted, among other alleged advantages.

Improved Stability

Qigong is a practice that emphasizes slow, controlled motions to enhance proprioception, or one's awareness of one's own body in space, and so improve balance, muscular strength, and flexibility.

Researchers found that after 12 weeks of weekly qigong practice, persons aged 51 to 96 showed substantial improvements in their balance and gait (walking).

Qigong may also help younger folks with their balance. After eight weeks of weekly Qigong, participants in a randomized pilot trial of 30 persons aged 18 to 25 reported a 16.3% improvement in stability. The control group showed no signs of improvement.

The fact that Qigongpeople of any age may practice Qigong suggests that it might be a valuable and pleasurable method of enhancing equilibrium and reducing the danger of falling.

Reduce Anxiety and Stress

Practicing Qigong, which involves meditation, regulated breathing, and gentle movements, has reduced stress and anxiety.

The parasympathetic nervous system (the "rest and digest" system) is stimulated by sending the message that there is no danger in the near future. The HPA axis (the stress response system) is also suppressed.

Including Qigong in one's routine has been associated with improved health, increased confidence in one's abilities, and overall happiness. Although, better research is required.

You may find it easier to cope with the stresses of life if you make Qigong a regular part of your regimen.

Potentially Reduces Long-term Illness Risk

As a low-impact practice, Qigong emphasizes deep, controlled breathing. Reduced stress, improved circulation, and enhanced fitness may all contribute to a reduced risk of chronic illness.

Particularly, Qigong has been shown to reduce the incidence of type 2 diabetes and alleviate heart disease symptoms.

Experts caution that more extensive study is required before Qigong can be suggested as a routine therapy.

However, the vast majority of individuals may safely engage in it in addition to their existing medical treatments.

Possible Boost to Concentration

Due to the hectic nature of daily living, many individuals need help to concentrate on specific activities.

Breath, mind, and body must sync while practicing Qigong. Qigong may help you learn to control your thoughts more efficiently, which can lead to enhanced attention and concentration with frequent practice.

Despite Qigong's apparent advantages, further rigorous scientific investigation is required.

How to Meditate

Qigong has many versions. Passive and active qigong basics are here. Before starting a new workout plan, see your doctor.

Passive Qigong

Meditation resembles passive Qigong. Passive Qigong includes mental concentrating (ru jing) and imagery (cun si).

To focus, sit erect, close your eyes, and belly breathe (diaphragmatic breathing). Breathe deeply for 10 minutes. Visualization requires inventiveness. Close your eyes and imagine pleasant things.

Active Qigong

Active Qigong maintains bodily flow. Active Qigong involves movement sequences, unlike yoga's static stretches.

Beginners should start with a class or online video since Qigong requires a series of exercises. TCM recommends doing active Qigong in a group to foster community and wellness.

Be patient and enjoy learning passive or active Qigong.