Qigong is a meditative apply incorporating respiration methods, motion, sound, and self-massage. Its origins lie in conventional Chinese language drugs and philosophy.
In response to the National Qigong Association, qi means “important vitality,” whereas gong means “ability cultivated by way of regular apply.”
There are numerous completely different kinds of qigong, with some specializing in well being, whereas others revolve round martial arts coaching or spirituality.
This text seems extra intently at qigong, together with what it includes, its potential well being advantages, sorts, and tips on how to get began.
Qigong is an historical apply that individuals consider can profit the thoughts, physique, and spirit. It derives from Chinese language philosophy and drugs.
Equally to different conventional Chinese language practices, qigong derives from the concept qi, or life drive, flows by way of the physique. If qi turns into blocked, stagnant, or flows too shortly, it could possibly result in well being points. Qigong goals to revive this steadiness inside the physique.
Qigong has four components:
- respiration methods
- physique postures
- guided imagery
- meditation
The apply has gained recognition worldwide — in 2002, 5.8% of American adults participated in both tai chi, yoga, or qigong. In 2017, this determine rose to 14.5%.
Forms of qigong
There are numerous sorts and kinds of qigong, a few of which not draw on Chinese language philosophy. Throughout the conventional apply of qigong, there are two broad approaches.
The “Wai dan” technique is primarily a bodily apply that focuses on physique postures. Practitioners name it “exterior elixir.”
In distinction, the “Nei dan” method is an inward-focused kind of qigong that depends extra on meditation and visualization whereas seated. Practitioners name this system “inside elixir”.
Individuals may classify qigong kinds by their primary aim. This could possibly be:
- medical, which focuses on therapeutic
- martial, which improves bodily health and ability
- religious, which seems to religious enlightenment
Scientific analysis into qigong’s potential advantages is comparatively new. The present proof tends to be low high quality, making it troublesome to find out if the apply presents these well being advantages. Nonetheless, the restricted out there analysis suggests qigong might assist with sure features of well being.
Decreasing ache
Qigong may ease some forms of ache, together with power ache, although research inspecting this declare have combined conclusions.
For instance, a 2019 study reviewed earlier analysis on qigong for power ache. The analysis confirmed that qigong may provide some reduction, however the authors warning that extra analysis is critical.
In the meantime, a study from 2019 adopted 72 workplace employees with low back pain. Half of them practiced qigong at a category for six weeks, and the opposite half didn’t. In comparison with the management group, the qigong contributors reported a discount in low again ache.
Selling health and adaptability
Baduanjin qigong is a sort of qigong that focuses on physique postures and motion. In a 2016 review, researchers checked out earlier research to learn the way this exercise may have an effect on normal health. General, they discovered proof that Baduanjin qigong can enhance:
- steadiness
- hand grip energy
- torso flexibility
- blood pressure
- resting coronary heart charge
These advantages had been current in research on youthful and older adults. As a result of qigong is a reasonably low affect exercise, it may be an acceptable type of train for people with restricted mobility or stamina.
Supporting respiratory well being
A 2020 paper argues that qigong might have potential as a complementary remedy for older adults who want to scale back the chance of growing COVID-19. The researchers state that a number of qigong respiration methods might:
The paper additionally suggests qigong might assist folks recovering from COVID-19 with rehabilitation.
Nonetheless, whereas qigong might have potential for supporting respiratory well being, there aren’t any managed trials that assess whether or not it has any helpful impact on people with COVID-19. Qigong is just not a substitute for medical therapy or COVID-19 vaccination.
Learn more about preventing COVID-19.
Bettering high quality of life after most cancers
A 2017 review and meta-analysis on the advantages of tai chi and qigong for most cancers survivors discovered that each practices seem to enhance high quality of life.
The researchers checked out 22 earlier research, which included a complete of 1,200 contributors. Tai chi and qigong apply had correlations with enhancements in despair, fatigue, and issue sleeping.
As a apply for the physique and thoughts, qigong doesn’t solely concentrate on train and bodily well being. It incorporates mindfulness, meditation, respiration regulation, and motion, all of which have normal hyperlinks to emphasize discount and psychological well-being.
A number of research have additionally discovered that training qigong can scale back anxiety and despair signs, though the outcomes are combined.
The 2017 review cited above on most cancers survival discovered that qigong appeared to minimize despair. A 2019 analysis of prior research additionally discovered the apply had an antidepressive impact, however solely in 5 of the 9 research examined. There was additionally a excessive threat of bias in these research.
Moreover, qigong might assist with mental health by activating the parasympathetic nervous system, the a part of the nervous system that induces a state of relaxation and rest. Nonetheless, extra prime quality analysis is critical to verify these advantages.
There isn’t a proof documenting any severe dangers or negative effects related to qigong.
As with all train, it’s potential that an individual might fall or in any other case injure themselves. Nonetheless, as a result of qigong makes use of sluggish, managed actions, the chance of harm may be decrease than these of extra intense types of train.
Moreover, no research have proven that qigong can act as an alternative to mainstream medical remedies. In consequence, it’s important to hunt medical assist for any well being situation.
There are numerous methods to start out training qigong. It will probably assist slim down the main focus and magnificence of studying earlier than in search of courses or different studying sources. An individual can attempt:
- Figuring out a primary aim: It may be simpler to decide on a sort of qigong if a person has a main aim in thoughts for his or her apply. For instance, they could possibly be thinking about managing a power situation or enhancing health or psychological well-being.
- Selecting a approach to be taught: After figuring out a aim, folks can take into consideration the best means they want to be taught qigong. For instance, they could want an in-person class, video tutorials, or books.
- Discovering sources: As soon as somebody is aware of what they wish to concentrate on and the way they wish to be taught, they will start in search of the knowledge or class they want.
- Asking questions: If a person is working with a qigong trainer, they will ask questions on their fashion and method earlier than attending a category. For instance, they might ask how bodily demanding classes are or whether or not the fashion is conventional or fashionable.
- Sampling completely different kinds: Individuals might want to pattern different kinds earlier than deciding on one kind of qigong.
Qigong is a apply that historically focuses on the thoughts, physique, and spirit. It comes from historical Chinese language philosophy and drugs, and it goals to make sure that an individual’s life drive, or qi, flows freely by way of the physique.
Some scientists consider qigong might have bodily and psychological well being advantages on account of its emphasis on mindfulness, respiration workouts, and bodily motion. Nonetheless, prime quality analysis on the apply is restricted.
Some might discover qigong helps them keep match and lively, ease power signs corresponding to ache, and scale back stress. Nonetheless, an individual ought to all the time communicate with a health care provider if they’ve any troubling or persistent signs.
