Qigong (pronounced "chee-gong") is an ancient Chinese holistic system of coordinated body-posture and movement, breathing, and meditation used for the purposes of health, spirituality, and martial arts training. With roots extending back over 4,000 years, qigong combines slow flowing movements, regulated breathing, focused intention, and meditative awareness to cultivate and balance qi (chi) - the vital life force energy that flows through all living things.
The word "qigong" is composed of two Chinese characters: "qi" (氣) meaning "life force" or "vital energy," and "gong" (功) meaning "work," "skill," or "cultivation." Thus qigong literally translates as "working with life energy" or "cultivating vital force." This practice represents a sophisticated understanding of the human energy system and its relationship to health, consciousness, and the natural world.
Historical Development
Timeline of Qigong Evolution:
2696-2598 BCE: Yellow Emperor (Huangdi) period - earliest recorded breathing exercises and energy cultivation
500 BCE - 200 CE: Daoist classics (Dao De Jing, Zhuangzi) describe breath work and energy circulation
300 BCE: Mawangdui tomb contains earliest known qigong manual with illustrated exercises
200 CE: Hua Tuo develops "Five Animal Frolics" (Wu Qin Xi) medical qigong
618-907 CE: Tang Dynasty - Golden age of qigong development and systematization
960-1279 CE: Song Dynasty - Internal alchemy (neidan) practices refined
1949-1976: Cultural Revolution suppresses qigong as "superstition"
1980s-present: Qigong revival and scientific research; spread to the West
Philosophy & Principles
Qigong is rooted in the philosophical and medical traditions of Daoism, Buddhism, and Confucianism, as well as Traditional Chinese Medicine (TCM). The practice is based on several fundamental concepts:
Core Philosophical Concepts:
Qi (氣): Vital life force energy that animates all things and flows through the body via meridians
Yin-Yang (陰陽): Complementary opposites that must be balanced for health and harmony
Three Treasures (三寶): Jing (essence), Qi (energy), and Shen (spirit) - the foundations of life
Five Elements (五行): Wood, Fire, Earth, Metal, Water - dynamic phases that govern natural processes
Dan Tian (丹田): Energy centers or "elixir fields" where qi is stored and refined
Meridians (經絡): Energy channels through which qi flows throughout the body
Wu Wei (無為): Effortless action, non-forcing, flowing with natural rhythms
Benefits of Qigong Practice
Modern scientific research has validated many traditional claims about qigong's benefits:
Physical Health Benefits:
Improved cardiovascular health and circulation
Enhanced immune system function
Better balance, flexibility, and coordination
Reduced chronic pain and inflammation
Improved respiratory function
Enhanced sleep quality
Support for chronic illness management (hypertension, diabetes, etc.)
Mental & Emotional Benefits:
Reduced stress, anxiety, and depression
Enhanced mental clarity and focus
Emotional regulation and resilience
Improved mood and sense of well-being
Greater mind-body awareness
Spiritual Benefits:
Cultivation of inner peace and stillness
Connection with universal energy
Development of spiritual awareness
Refinement of consciousness (shen)
Alignment with the Dao (natural way)
Energy System & Structure
The Three Dan Tian
The dan tian (丹田) are the three primary energy centers in the body where qi is stored, cultivated, and transformed:
Dan Tian
Location
Chinese
Governs
Element
Lower Dan Tian
Lower abdomen, 2-3 inches below navel
下丹田
Jing (physical essence), vitality, grounding
Earth
Middle Dan Tian
Heart center, mid-chest
中丹田
Qi (energy), emotions, breath
Fire
Upper Dan Tian
Third eye, between eyebrows
上丹田
Shen (spirit), consciousness, intuition
Heaven
Lower Dan Tian - The Foundation
The lower dan tian is the most important energy center for beginners and serves as the foundation for all qigong practice. It is the body's "battery" where original qi (yuan qi) is stored. Cultivating the lower dan tian builds a strong foundation of health, vitality, and rootedness.
Practice Focus: Most qigong exercises begin and end with awareness on the lower dan tian. Breathing should expand this area, and movements should originate from this center of gravity.
The Meridian System
Qi flows through the body via a network of channels called meridians (经络, jīngluò). Traditional Chinese Medicine recognizes 12 primary meridians corresponding to major organs, plus 8 extraordinary meridians:
The Two Most Important Extraordinary Meridians:
Governing Vessel (Du Mai 督脈)
Path: Runs up the back of the body from the perineum, up the spine, over the head, ending at the upper gum Function: Yang meridian governing all yang channels; controls the back, spine, and brain Qigong Practice: Energy rises up the governing vessel during the Microcosmic Orbit meditation
Conception Vessel (Ren Mai 任脈)
Path: Runs down the front of the body from the upper palate, down the throat and chest, ending at the perineum Function: Yin meridian governing all yin channels; controls the front of the body and internal organs Qigong Practice: Energy descends down the conception vessel completing the Microcosmic Orbit circuit
The Three Treasures (San Bao 三寶)
Daoist philosophy describes three fundamental energies that sustain human life:
1. Jing (精) - Essence
Nature: Physical substance, reproductive essence, constitutional vitality Storage: Kidneys and lower dan tian Cultivation: Conserved through moderation, nourished through rest, sleep, and specific practices Signs of Depletion: Premature aging, sexual dysfunction, weak bones, poor memory
2. Qi (氣) - Energy
Nature: Vital life force, breath, functional energy Storage: Middle dan tian and throughout meridians Cultivation: Built through breathing exercises, movement, and proper nutrition Signs of Depletion: Fatigue, weak immunity, poor circulation, shallow breathing
3. Shen (神) - Spirit
Nature: Consciousness, awareness, spirit, mental clarity Storage: Upper dan tian and heart Cultivation: Refined through meditation, virtue, and spiritual practice Signs of Depletion: Mental fog, depression, lack of vitality in eyes, poor concentration
The Alchemical Process: Advanced qigong practice involves transforming the Three Treasures: Jing transforms into Qi, Qi transforms into Shen, and Shen returns to the Void (Dao). This is the essence of internal alchemy (neidan).
Practices & Techniques
Types of Qigong
Qigong can be categorized in several ways based on purpose and method:
By Purpose:
Medical Qigong (医气功): For healing specific conditions and maintaining health
Martial Qigong (武气功): For developing power, stamina, and protective energy for martial arts
Spiritual Qigong (道气功): For spiritual cultivation, enlightenment, and immortality practices
Scholarly Qigong: For enhancing mental clarity and concentration for study
By Method:
Dynamic Qigong (动功): Moving exercises and forms
Static Qigong (静功): Stationary postures and meditation
Soft Qigong: Gentle, flowing movements
Hard Qigong: Vigorous practices building protective energy
Fundamental Practices
1. Standing Meditation (Zhan Zhuang 站桩)
Also called "Standing Like a Tree" or "Post Standing," this is one of the most powerful qigong practices for building qi, developing internal strength, and cultivating stillness.
Basic Practice:
Stand with feet shoulder-width apart, knees slightly bent
Raise arms as if holding a large ball in front of chest, elbows dropped
Relax shoulders, hollow the chest slightly, round the back
Tuck tailbone slightly, align head as if suspended from above
Tongue touches roof of mouth behind teeth
Breathe naturally to lower dan tian
Hold for 5-40 minutes daily
Gradually increase time as strength builds
Benefits: Builds qi, strengthens legs and spine, develops mental focus, roots energy, prepares for advanced practices
2. The Small Circulation (Xiao Zhou Tian 小周天)
Also called the "Microcosmic Orbit," this meditation circulates qi through the Governing and Conception Vessels, creating a complete energy circuit through the body.
Practice Method:
Sit comfortably with spine erect or lie down
Place tongue on roof of mouth (connects the two vessels)
Focus attention on lower dan tian until warmth is felt
Guide qi down to perineum (Gate of Life and Death)
Draw qi up the spine (Governing Vessel) to crown of head
Guide qi down the front centerline (Conception Vessel) to lower dan tian
Repeat the circuit 9-36 times
Return awareness to lower dan tian and collect the energy
Cautions: This practice should ideally be learned from an experienced teacher. Do not force the energy; follow where it naturally wants to go.
3. The Six Healing Sounds (Liu Zi Jue 六字诀)
Ancient medical qigong using specific sounds and postures to regulate and cleanse the energy of the five major organ systems plus the triple warmer.
Sound
Organ
Element
Emotion Released
Season
Xu (Shhhhh)
Liver
Wood
Anger
Spring
He (Hawwww)
Heart
Fire
Impatience
Summer
Hu (Hoooooo)
Spleen
Earth
Worry
Late Summer
Si (Ssssss)
Lungs
Metal
Grief
Autumn
Chui (Chway)
Kidneys
Water
Fear
Winter
Xi (Heeee)
Triple Warmer
-
All emotions
-
Practice: Perform each sound 6-12 times, visualizing the organ cleansed of turbid qi, then filled with fresh, vibrant energy.
4. Eight Brocades (Ba Duan Jin 八段锦)
One of the most popular qigong forms, consisting of eight elegant exercises that stretch and strengthen the entire body while regulating qi flow.
The Eight Movements:
Two Hands Hold Up the Heavens - regulates triple warmer
Drawing the Bow to Shoot an Arrow - strengthens kidneys and waist
Separate Heaven and Earth - strengthens spleen and stomach
Wise Owl Gazes Backward - prevents sickness and strain
Sway the Head and Shake the Tail - eliminates heart fire
Two Hands Hold the Feet - strengthens kidneys and waist
Clench Fists with Fiery Eyes - increases qi and strength
Bouncing on the Toes - prevents all illness
Practice Time: 10-20 minutes; perform each exercise 6-12 times
5. Five Animal Frolics (Wu Qin Xi 五禽戏)
Created by physician Hua Tuo (c. 140-208 CE), these exercises mimic the movements and spirit of five animals to cultivate specific qualities and treat certain conditions.
Tiger: Strengthens bones, muscles; cultivates courage and power
Deer: Strengthens kidneys and legs; promotes longevity and grace
Bear: Strengthens spleen and stomach; builds stability and groundedness
Monkey: Enhances heart and mental agility; develops flexibility and quickness
Crane: Calms spirit; promotes balance, tranquility, and long life
Breathing Methods
Natural Breathing (Ziran Huxi 自然呼吸)
Gentle, effortless breathing for beginners; abdomen expands on inhalation, contracts on exhalation.
Reverse Breathing (Ni Huxi 逆呼吸)
Advanced technique; abdomen contracts on inhalation (drawing qi inward), expands on exhalation. Builds internal power.
Embryonic Breathing (Tai Xi 胎息)
Highly advanced practice where breathing becomes so subtle it seems to stop; qi is generated internally like a fetus in the womb.
Safety Guidelines
Important Precautions:
Start Slowly: Begin with 10-15 minutes daily; gradually increase
No Forcing: Qigong should feel natural and comfortable; never force breath or movements
Medical Conditions: Consult healthcare provider if you have serious health issues
Mental Health: Those with psychiatric conditions should practice under supervision
Avoid Extremes: Practice in moderation; too much can lead to imbalances
Pregnancy: Pregnant women should avoid certain exercises and reverse breathing
Energy Sensitivity: If you feel overwhelmed, dizzy, or ungrounded, stop and rest
Find a Teacher: Advanced practices should be learned from qualified instructors
Lineages & Schools
Traditional Daoist Schools
Complete Reality School (Quanzhen 全真)
Founded in the 12th century, emphasizes internal alchemy (neidan), meditation, and moral cultivation. The most influential Daoist school for spiritual qigong.
Focus on celibacy and monastic practice
Integration of Buddhism, Confucianism, and Daoism
Emphasizes transformation of the Three Treasures
White Cloud Temple in Beijing is headquarters
Highest Clarity School (Shangqing 上清)
Ancient school emphasizing visualization of celestial deities, energy circulation, and communication with immortals.
Dragon Gate (Longmen 龙门)
Branch of Complete Reality School known for systematic internal alchemy practices and meditation methods.
Buddhist Qigong Traditions
Shaolin Temple Tradition
According to legend, Bodhidharma (Da Mo) taught the monks at Shaolin Temple exercises that became the foundation of martial qigong and kung fu.
Yi Jin Jing (Muscle/Tendon Change Classic)
Xi Sui Jing (Marrow/Brain Washing Classic)
Hard qigong for combat and self-defense
Chan (Zen) meditation integration
Tibetan Buddhist Traditions
Tibetan Buddhism has its own energy cultivation practices closely related to qigong:
Tummo (inner heat) practice
Trul khor (magical wheel) movements
Lung (wind/energy) practices
Channels (tsa), winds (lung), and drops (tigle) system
Medical Qigong Schools
Zhineng Qigong (智能气功)
Developed by Dr. Pang Ming in the 1980s; combines traditional qigong with modern science. Used in "medicineless hospitals" in China with documented healing results.
Wild Goose Qigong (Dayan Gong 大雁功)
27-generation lineage of medical qigong from Kunlun Daoist tradition. Known for gentle, flowing movements that regulate all meridians.
Soaring Crane Qigong (鹤翔桩)
Modern medical qigong system developed by Zhao Jin-Xiang. Popular in China for health maintenance and chronic disease management.
Martial Qigong Schools
Taijiquan (太极拳)
While known as a martial art, Taiji is fundamentally a qigong practice emphasizing:
Slow, flowing movements
Coordination of breath and movement
Silk-reeling energy (chan si jin)
Yin-yang balance in motion
Xingyiquan (形意拳)
Internal martial art based on Five Elements theory with powerful qigong practices for cultivating explosive power (fa jin).
Baguazhang (八卦掌)
Circular walking meditation and martial art based on the I Ching's eight trigrams; cultivates fluid, spiraling energy.
Contemporary Teachers & Lineages
Mantak Chia: Popularized Taoist practices in the West; founder of Universal Healing Tao system
Ken Cohen: Western qigong master; author of "The Way of Qigong"
Yang Jwing-Ming: Martial arts and qigong master; prolific author
B.K. Frantzis: Student of Liu Hung Chieh; teaches Water method qigong and internal martial arts
Robert Peng: Wudang tradition qigong master teaching in the West
Zhixing Wang: Medical qigong master and researcher
Primary Sources & Recommended Texts
The Way of Qigong: The Art and Science of Chinese Energy Healing by Ken Cohen (1997)
Comprehensive encyclopedia covering history, philosophy, techniques, and scientific research. Considered the definitive Western text on qigong.
The Root of Chinese Qigong: Secrets of Health, Longevity, & Enlightenment by Yang Jwing-Ming (1989)
In-depth exploration of theory and practice from traditional Chinese perspective with detailed instructions for foundational exercises.
Opening the Dragon Gate: The Making of a Modern Taoist Wizard by Chen Kaiguo & Zheng Shunchao (1998)
Biography of Wang Liping, a Complete Reality School master, revealing authentic Daoist internal alchemy training.
The Way of Energy: Mastering the Chinese Art of Internal Strength by Master Lam Kam Chuen (1991)
Excellent introduction to Zhan Zhuang (standing meditation) with clear illustrations and progressive training program.
Awaken Healing Energy Through the Tao: The Taoist Secret of Circulating Internal Power by Mantak Chia (1983)
Detailed guide to the Microcosmic Orbit meditation and foundational Healing Tao practices.
The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi by Roger Jahnke (2002)
Medical perspective on qigong benefits with accessible practices for health and healing.
Eight Simple Qigong Exercises for Health by Chinese Health Qigong Association (2007)
Official manual for Ba Duan Jin (Eight Brocades) with detailed instructions and photographs.
Daoist Body Cultivation: Traditional Models and Contemporary Practices edited by Livia Kohn (2006)
Scholarly examination of Daoist longevity practices and internal cultivation methods.
The Secret of the Golden Flower translated by Richard Wilhelm, commentary by C.G. Jung (1931)
Classic Daoist alchemical text on meditation and circulation of the Light; bridging Eastern and Western psychology.