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Qigong, chi kung, or chi gung (simplified Chinese: 气功; traditional Chinese: 氣功; pinyin: qìgōng; Wade–Giles: chi⁴ gong¹; literally "Spirit Achievement") is a practice of aligning breath, movement, and awareness for exercise, healing, and meditation.^[1] With roots in Chinese medicine, martial arts, and philosophy, qigong is traditionally viewed as a practice to cultivate and balance qi (chi) or what has been translated as "intrinsic life energy".^[2] Typically a qigong practice involves rhythmic breathing coordinated with slow stylized repetition of fluid movement, a calm mindful state, and visualization of guiding qi through the body.^[3] Qigong is now practiced throughout China and worldwide, and is considered by some to be exercise, and by others to be a type of alternative medicine or meditative practice.^[4] From a philosophical perspective qigong is believed to help develop human potential, allow access to higher realms of awareness, and awaken one's "true nature".^[5]

Qigong basics[link]

Etymology[link]

Qigong (Pinyin), ch'i kung (Wade-Giles), and chi gung (Yale) are English words for two Chinese characters: qì (氣) and gōng (功).

Qi (or chi) is usually translated as life energy, lifeforce, or energy flow, and definitions often involve breath, air, gas, or relationship between matter, energy, and spirit.^[6] Qi is the central underlying principle in traditional Chinese medicine and martial arts. Gong (or kung) is often translated as cultivation or work, and definitions include practice, skill, mastery, merit, achievement, service, result, or accomplishment, and is often used to mean gongfu (kung fu) in the traditional sense of achievement through great effort. (see MDBG dictionary entry) The two words are combined to describe systems to cultivate and balance life energy, especially for health.^[1]

Although the term qigong (氣功) has been traced back to Taoist literature of the early Tang Dynasty (618-907 AD), the term qigong as currently used was promoted in the late 1940s through the 1950s to refer to a broad range of Chinese self-cultivation exercises, and to emphasize health and scientific approaches, while de-emphasizing spiritual practices, mysticism, and elite lineages.^[7][8][9]

History[link]

With roots in ancient Chinese culture dating back more than 4,000 years, a wide variety of qigong forms have developed within different segments of Chinese society:^[10] in traditional Chinese medicine for preventive and curative functions,^[11] in Confucianism to promote longevity and improve moral character,^[1] in Taoism and Buddhism as part of meditative practice,^[5] and in Chinese martial arts to enhance fighting abilities.^[8][12] Contemporary qigong blends diverse and sometimes disparate traditions, in particular the Taoist meditative practice of "internal alchemy" (Neidan 內丹术), the ancient meditative practices of "circulating qi" (Xing qi 行氣) and "standing meditation" (Zhan zhuang 站桩), and the slow gymnastic breathing exercise of "guiding and pulling" (Tao yin 導引). Traditionally, knowledge about qigong was passed from adept master to student in elite unbroken lineages, typically with secretive and esoteric traditions of training and oral-mind transmission.^[13]

Starting in the late 1940s and the 1950s, the mainland Chinese government tried to integrate disparate qigong approaches into one coherent system, with the intention of establishing a firm scientific basis for qigong practice. This attempt is considered by some sinologists as the start of the modern or scientific interpretation of qigong.^[14][15][16] During the Great Leap Forward (1958–1963) and the Cultural Revolution (1966–1976), qigong, along with other traditional Chinese medicine, was encouraged in state-run rehabilitation centers and spread to universities and hospitals, but was under tight control with limited access among the general public. After the Cultural Revolution, qigong, along with t'ai chi, was popularized as daily morning exercise practiced en masse throughout China.

Popularity of qigong grew rapidly during the Deng and Jiang eras of the 1970s through 1990s, with estimates of between 60 and 200 million practitioners throughout China. In 1999, in response to widespread revival of old traditions of spirituality, morality, and mysticism, the Chinese government took measures to enforce control of public qigong practice, including banning groups such as Zhong Gong and Falun Gong. In 2000 a state Qigong Association was established to regulate qigong. ^[7][9][17]

Through the forces of migration of the Chinese diaspora, tourism in China, and globalization, the practice of qigong spread from the Chinese community to the world. Today, millions of people around the world practice qigong and believe in the benefits of qigong to varying degrees. Similar to its historical origin, those interested in qigong come from diverse backgrounds and practice it for different reasons, including for exercise, recreation, preventive medicine, self-healing, self-cultivation, meditation, and martial arts training.

Training methods[link]

Qigong comprises breathing, physical, and mental training methods based on Chinese philosophy.^[18] While implementation details vary, all qigong forms can be characterized as a mix of four types of training: dynamic, static, meditative, and activities requiring external aids.

• Dynamic training

involves fluid movement, usually carefully choreographed, coordinated with breath and awareness. Examples include the slow stylized movements of T'ai chi ch'uan, Baguazhang, and Xing yi.^[19] Other examples include graceful movement that mimics the motion of animals in Five Animals,^[20] White Crane,^[21] and Wild Goose (Dayan) Qigong.^[22][23]

• Static training

involves holding postures for sustained periods of time.^[24] In some cases this bears resemblance to the practice of Yoga and its continuation in the Buddhist tradition.^[25] For example Yiquan, a Chinese martial art derived from xingyiquan, emphasizes static stance training.^[26] In another example, the healing form Eight Pieces of Brocade (Baduanjin qigong) is based on a series of static postures.^[27]

• Meditative training

utilizes breath awareness, visualization, mantra, and focus on philosophical concepts such as qi circulation.^[28] For example, in the Confucius scholar tradition meditation is focused on humanity and virtue, with the aim of self-enlightenment. In various Buddhist traditions, the aim is to still the mind, either through outward focus, for example on a place, or through inward focus on the breath, a mantra, a koan, emptiness, or the idea of the eternal. In Taoist and traditional Chinese medicine practice, the meditative focus is on cultivating qi in dantian energy centers and balancing qi flow in meridian and other pathways.^[10]

• Use of external agents

Many systems of qigong training include the use of external agents such as ingestion of herbs, massage, physical manipulation, or interaction with other living organisms.^[5] For example, specialized food and drinks are used in some medical and Taoist forms, whereas massage and body manipulation are sometimes used in martial arts forms. In some medical systems a qigong master uses non-contact treatment, purportedly guiding qi through his or her own body into the body of another person.^[29]

Application[link]

People practice qigong for many different reasons, including for exercise and recreation, prevention and self-healing, meditation and self-cultivation, and training for martial arts.

Health[link]

As a form of gentle exercise, qigong is composed of movements that are typically repeated, strengthening and stretching the body, increasing fluid movement (blood, synovial, and lymph), enhancing balance and proprioception, and building awareness of how the body moves through space.^[3] In recent years a large number of books and videos have been published that focus primarily on qigong as exercise and associated health benefits. Practitioners range from athletes to the physically challenged. Because it is low impact and can be done lying, sitting, or standing, qigong is accessible for disabled persons, seniors, and people recovering from injuries.

As a healing art, qigong practitioners focus on prevention and self-healing, traditionally viewed as balancing the body's energy meridians and enhancing the intrinsic capacity of the body to heal.^[11] Qigong has been used extensively in China as part of traditional Chinese medicine, and is included in the curriculum of Chinese Universities.^[30] Throughout the world qigong is now recognized as a form of complementary and alternative medicine,^[31][32][33] with "significant results for a number of health benefits".^[34]

There are three main forms of medical qigong: 1) Qigong exercises for general health or specific diagnoses (e.g. cancer,^[35] fibromyalgia,^[36] hypertension^[37]); 2) Qigong massage by a trained Qigong practitioner to treat specific injuries and illnesses (e.g. autism);^[38] and 3) External qigong in which a trained practitioner focuses healing energy on patients without touching them.^[39]

Meditation and self-cultivation[link]

Qigong is practiced for meditation and self-cultivation as part of various philosophical and spiritual traditions. As meditation, qigong is a means to still the mind and enter a state of consciousness that brings serenity, clarity, and bliss.^[5] Many practitioners find qigong, with its gentle focused movement, to be more accessible than seated meditation.^[4]

Qigong for self-cultivation can be classified in terms of traditional Chinese philosophy:

• Confucianism

Qigong provides a means to become a Junzi (君子) through awareness of morality.^[40][41]

• Taoism

Qigong provides a way to achieve longevity and spiritual enlightenment.^[42]

• Buddhism

Qigong is part of a spiritual path that leads to spiritual enlightenment or Buddhahood.^[43]

Martial arts training[link]

The practice of qigong is an important component in both internal and external style Chinese martial arts.^[5] Focus on qi is considered to be a source of power as well as the foundation of the internal style of martial arts (Neijia). T'ai chi ch'uan, Xing yi, and Baguazhang are representative of the types of Chinese martial arts that rely on the concept of qi as the foundation. ^[44] Extraordinary feats of martial arts prowess, such as the ability to withstand heavy strikes (Iron Shirt, 鐵衫) ^[45] and the ability to break hard objects (Iron Palm, 铁掌) ^{[46] [47]} are abilities attributed to qigong training.

Forms[link]

In 2003, the Chinese Health Qigong Association officially recognized four health qigong forms:^[48]

• Muscle-Tendon Change Classic (Yì Jīn Jīng 易筋经).^[49][50]
• Five Animals (Wu Qin Xi 五禽戲).^[51]
• Six Healing Sounds (Liu Zi Jue 六字訣).^[52]
• Eight Pieces of Brocade (Ba Duan Jin 段锦气功).^[53]

In 2010, the Chinese Health Qigong Association officially recognized five additional health qigong forms:^[54]

• Tai Chi Yang Sheng Zhang: a tai chi form from the stick tradition.
• Shi Er Duan Jin: seated exercises to strengthen the neck, shoulders, waist, and legs.
• Daoyin Yang Sheng Gong Shi Er Fa: 12 routines from Daoyin tradition of guiding and pulling qi.
• Mawangdui Daoyin: guiding qi along the meridians with synchronous movement and awareness.
• Da Wu: choreographed exercises to lubricate joints and guide qi.

Other commonly practiced qigong forms include the following:

• Soaring Crane Qigong^[55]
• Pan Gu Mystical Qigong^[56]
• Wild Goose Qigong^[57]
• Dragon and Tiger Qigong^[58]
• Primordial Qigong (Wujigong)^[59][60]

Theory[link]

Traditional view[link]

Qigong practitioners in Brazil

Traditionally, the central focus of qigong practice is to cultivate and balance qi as it affects mind (心), body (身), and spirit (靈).^[10][61] In Chinese philosophy, the concept of qi as a form of pervasive life energy includes original qi that a person has at birth, and qi a person acquires from air, water, food, sunlight, and interaction with the environment.^[62][63] A person is believed to become ill or die when qi becomes diminished or unbalanced. Health is believed to be returned by rebuilding qi, eliminating qi blockages, and correcting qi imbalances.

Traditional Chinese medicine focuses on tracing and correcting underlying disharmony, in terms of deficiency and excess, using the complementary and opposing forces of yin and yang, to create a balanced flow of qi. Qi is believed to be cultivated and stored in three main dantian energy centers and to travel through the body along twelve main meridians, with numerous smaller branches and tributaries. The main meridians correspond to twelve main organs (Zàng fǔ). Qi is balanced in terms of yin and yang in the context of the traditional system of Five Phases (Wu xing 五行).^[10][11] These traditional concepts do not translate readily to modern science and medicine.

Principles[link]

Whether viewed from the perspective of exercise, health, philosophy, or martial arts training, several main principles emerge concerning the practice of qigong:^[1][3][4]

• Intentional movement: careful, flowing balanced style
• Rhythmic breathing: slow, deep, coordinated with fluid movement
• Awareness: calm, focused medititative state
• Visualization: of qi flow, philosophical tenets, aesthetics

Additional principles:

• Softness: soft gaze, expressionless face
• Solid Stance: firm footing, erect spine
• Relaxation: relaxed muscles, slightly bent joints
• Balance and Counterbalance: motion over the center of gravity

Advanced goals:

• Equanimity: more fluid, more relaxed
• Tranquility: empty mind, high awareness
• Stillness: smaller and smaller movements, eventually to complete stillness

The most advanced practice is generally considered to be with little or no motion.

Contemporary view[link]

Similar to the subject of efficacy of Traditional Chinese medicine, the chasm between the Eastern tradition of qi and the Western scientific viewpoints is not insurmountable if the analysis is limited to the effect of qigong practice on biological processes without demanding a material interpretation of qi. There is convincing argument to view the concept of qi as a metaphor for biological processes ^[64][65] and in the emerging field of energy medicine. ^[66]

The basis of qigong can also be explained in terms of contemporary views of health, science, meditation, and exercise, and using medical concepts such as stress management, ^{[67] [68]} biofeedback,^{[31] [69] [70]} and neurology.^{[71] [72]}

Health benefits[link]

Claims and medical research[link]

Qigong has been purported to enhance health and well-being with many benefits, including improving cardiovascular function, healing specific acute diseases, and increasing longevity.^[1] Many of these claims are supported only by anecdotal evidence, traditional lore, and teachings in master/student lineages.^[13] Research examining health benefits of qigong is increasing, but there is little financial incentive to support research and still only a limited number of studies meet accepted medical and scientific standards of randomized controlled trials (RCT). In a 2010 comprehensive review of qigong and tai chi,^[34] a literature search of peer-reviewed journals in medical databases for the period of 1993-2007 found a total of seventy-seven RCT studies that examined the benefits of qigong and Tai chi practice. The review reported that qigong practice played a positive role in each of nine categories:

• Bone density: prevented bone loss and increased bone mineral density;
• Cardiopulmonary effects: decreased blood pressure and heart rate, increased heart rate variability, and improved biomarkers;
• Physical function: improved performance indicators (e.g., chair rise, 50-ft walk, gait speed, muscle contraction strength, flexibility);
• Falls and related risk factors: decreased falls and increased balance;
• Quality of life: improved perceived physical health, psychological state, social relationships, etc.
• Self efficacy: improved confidence and ability to manage health problems, pain, stress, and novel situations;
• Patient reported outcomes: decreased reporting of pain, improvement of diverse symptoms including discomfort and sleeplessness;
• Psychological symptoms: decreased anxiety, depression, perceived stress, and fear; improved mood and biomarkers such as stress hormones (e.g., lower cortisol);
• Immune function and inflammation: improved immune blood markers (e.g., leukocytes, eosinophils, and antibodies) and decrease inflammation markers (e.g., cytokines, C-reactive protein, and interleukin-6).

While almost all of these studies showed positive benefits of qigong practice, many of the same studies showed similar effects with ordinary physical exercise. The authors called for further studies with standardized controls and treatment dosing (frequency, duration, and intensity of treatment). They concluded that qigong and tai chi have similar beneficial effects and have advantages of low cost, low risk, and high accessibility.

Mental health[link]

Many claims have been made that qigong can benefit or ameliorate mental health conditions,^[34][73] including improved mood, decreased stress reaction, and decreased anxiety and depression. Most medical studies have only examined psychological factors as secondary goals, however various studies have shown significant benefits such as decrease in cortisol levels, a chemical hormone produced by the body to manage stress.^[34] There are also claims that in some cases, in particular with improper teaching or improper technique, the practice of qigong can result in a mental condition known as Zou huo ru mo (走火入魔) or "qigong deviation" (氣功偏差), which, among other symptoms, can lead to a perception of an uncontrolled flow of qi in the body during or after practice.^[7][9][74]

Controversy[link]

There is little controversy concerning the benefit of qigong when the definition of qigong is limited to a series of physical movements and a set of relaxation exercises. Conflict has arisen when the claims made by proponents of qigong border on the supernatural.^[7][75]

Some researchers have labeled the subject matter of qigong as a pseudoscience.^[76] In addition, some claim that the origin and nature of qigong practice has led to misconceptions and misuses,^[77] including psychiatric problems^[16] and the formation of cults^[7]

Skepticism towards qigong is also applied to the field of Traditional Chinese medicine, and extended to the broader subject of alternative medicine. The basic problem is that the information available from those fields does not fit scientific acceptability or medical interpretation. ^{[76][77][78][79] [80] [81]} Skeptics contend that most of the benefits derived from Alternative medicine are, at best, derived from a placebo effect.^{[82] [83]}

The main arguments from the view of skeptics against the correlation between qigong practices and health-related results are:

• The existence of qi, or any form of vitalism, has not been independently verified in a experimental setting. Such a concept is not recognized in the biological sciences.^[84]
• Demonstrations in martial arts such as breaking hard objects with strikes can be fully explained using physics, without reference to the concept of qi.^[85][86]
• Reported claims of supernatural abilities appear to be tricks more suited to magic shows than to any genuine scientific discipline.^{[7][87][88][89][90][91]}
• Personal benefits for some qigong masters might have provided them with an incentive to exaggerate their claims ^[7]

Shifting views[link]

Traditionally, qigong training has been esoteric and secretive, with knowledge passed from adept master to student in lineages that maintain their own unique detailed interpretations and methods.^[13]  Over the centuries, a diverse spectrum of qigong forms developed in different segments of Chinese society,^[8] with emphasis on meditative practice by scholars, and gymnastic or dynamic practice by the working masses.^[92]  Disparate approaches to qigong were merged as part of the cultural change that occurred as China modernized.^[14]  In contemporary China, the emphasis of qigong practice has shifted away from traditional philosophy, spiritual attainment, and folklore, and increasingly to health benefits, traditional medicine and martial arts applications, and a scientific perspective.^[7][9]

Qigong is now practiced by millions worldwide, primarily for its health benefits, though many practitioners have also adopted traditional philosophical, medical, or martial arts perspectives, and even use the long history of qigong as evidence of its effectiveness.^[4][10]

See also[link]

Wikimedia Commons has media related to: Chi Kung

References[link]

v t e Traditional Chinese medicine (TCM) 中醫 TCM Practices Acupuncture (Zhēnjiǔ 針灸) · Chinese herbology (Zhōngyào xué 中藥學) · Cupping (Báguàn 拔罐) · Moxibustion (Jiǔ 灸) · Chinese massage, Tuī ná or Chin Na (Qín ná 推拿) · Qigong or Ch'i kung (Qìgōng 气功) Three Treasures (Sānbǎo 三寶) Chi (Qì 气) · Essence (Jīng 精) · Spirit (Shén 神) Five Phases (Wu Xing 五行) Earth (Tǔ 土) · Fire (Huǒ 火) · Metal (Jīn 金) · Water (Shuǐ 水) · Wood (Mù 木) Other Key TCM Topics Meridians (Jīngluò 經絡) · Organs (Zàng-fǔ 臟腑) · Yin and yang (Yīnyáng 陰陽) Yin Entities (Zàng 臟) Heart (Xīn 心) · Kidney (Shen 腎) · Pericardium (Xinbaoluo 心包) · Liver (Gān 肝) · Lung (Fei 肺) · Spleen (Pí 脾)) Yang Entities (Fǔ 腑) Gallbladder (Dan 膽) · Large Intestine (Dà cháng 大腸) · Small Intestine (Xiaochang 小腸) · Stomach (Wei 胃) · Triple Warmer (Sānjiaō 三焦) · Urinary Bladder (Pangguang 膀胱) Qiheng zhi fu Brain (Nao) • Marrow (Sui) • Bone (Gu) • Vein (Mai) • Uterus (Zigong) Noted TCM Physicians Hua Tuo 華佗 (141-208) · Li Shizhen 李時珍 (1518-1593) · Sun Simiao 孫思邈 (540–682) · Zhang Jiegu (ca. 1151-1234) · Zhang Zhongjing 張仲景 (150-219) Contemporary Related Topics Alternative medicine · Energy medicine Category · Portal

v t e Qigong 气功 Qigong Main Topics Chi (qi 气) · Chinese martial arts · Chinese philosophy · History of Qigong · Traditional Chinese medicine (zhōng yī 中医) · T'ai chi ch'uan (tàijíquán 太极拳) TCM and Philosophy Acupuncture (Zhēnjiǔ 针灸) · Chinese art · Elixir field (Dantian 丹田) · Chinese massage (Tui na 推拿) · Essence (Jing 精) · Meridian (jīngluò 经络) · Spirit (Shen 神) · Yin and yang (Yīnyáng 陰陽) Traditional Practices Internal alchemy (Neidan 內丹术) · Silk reeling (Chán sī jìng 纏絲勁) · Standing meditation (Zhan zhuang 站桩) · Taoist gymnastic breathing/Guide and Pull (Tao yin 導引) Qigong Forms Eight Pieces of Brocade (Bāduànjǐn qìgōng 段锦气功) · Five Animals (Wu Qin Xi qìgōng 五禽戲) · Muscle/Tendon Change Classic (Yijin Jing qìgōng 易筋经) · Primordial qigong (Wujigong 無極氣功) · Six Healing Sounds (Liu Zi Jue qìgōng 六字訣) Qigong Masters Hua Tuo 华陀 (141-208 AD) · Li Shizhen 李时珍 (1518-1593 AD) · Zhang Sanfeng 張三丰 (c. 12th century AD) Spiritual Movements and Politics Falun Gong 法轮功  · Zhong Gong 中功 Contemporary Related Topics Alternative medicine · Biofeedback · Energy medicine · Exercise · Meditation · Mind-body intervention · World Tai Chi and Qigong Day Category · Portal