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Qi Gong

Qi Gong

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Description

Qigong is an ancient movement practice from Chinese medicine aiming to unite body and mind. By engaging in slow and meditative movements, you can become aware of what the Chinese call Qi, the life-force energy in and around the body. This energy is then moved to different parts of the body to improve organ health and overall vitality [1]. Coupled with conscious, slow, and deep breathing, the practice of Qigong can also lead to deep states of relaxation [2].

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How to Do It

Best is to book a trial class with your nearest qigong teacher who will have years of experience. There are also many simple instructional videos available on YouTube which can give you a good feel for the practice. 

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Benefits

  • May Improve bone health
  • May Reduce blood pressure and heart rate 
  • May Improve balance
  • May Reduces anxiety and depression
  • May Increase immunity
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Time Commitment

1 hour per session

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Why it works

  • Through slow and meditative movement, muscular coordination and flexibility get improved. Moreso, it increases interoception, the ability to sense the state of one’s inner body and emotions [2].
  • The slow and deep breathing in Qigong leads to what is known as the relaxation response and also optimize respiratory function [1].
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Suggested Frequency

Once per week or daily

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Supporting Studies and Articles

  1. [1] Jahnke, R., Larkey, L., Rogers, C., Etnier, J., & Lin, F. (2010). A Comprehensive Review of Health Benefits of Qigong and Tai Chi. American Journal of Health Promotion : AJHP, 24(6), e1–e25. https://doi.org/10.4278/ajhp.081013-LIT-248
  2. [2] Klein, P., Picard, G., Baumgarden, J., & Schneider, R. (2017). Meditative Movement, Energetic, and Physical Analyses of Three Qigong Exercises: Unification of Eastern and Western Mechanistic Exercise Theory. Medicines, 4(4). https://doi.org/10.3390/medicines4040069
  3. [3] Xiong, X., Wang, P., Li, X., & Zhang, Y. (2015). Qigong for Hypertension. Medicine, 94(1). https://doi.org/10.1097/MD.0000000000000352
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Side Effects

None

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Required Equipment

None

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Gurus/Celebrities/Doing it

Iggy Pop

Kate Beckinsale

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Suggested Time of Day

Morning

Afternoon

Evening

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Notes

Qigong is a perfect preparation for your meditation sessions. Your mind will be much calmer and sitting cross-legged becomes a lot easier too.

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Category

 Mood  Stress  Health  Immunity  Fitness
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