Movement
Qi gong
ชี่กง
A family of Chinese practices combining slow, gentle movement, deep breathing and focused attention.
IntensityGentle
Origin
China
History
Draws on ancient Chinese self-cultivation practices (daoyin); the name 'qigong' became standard in the 1950s
Licence in Thailand
Not required
Where it comes from
Qigong (pronounced 'chee-gong') was developed in China as part of traditional Chinese medicine, according to the US NCCIH. Ancient texts such as the Huangdi Neijing describe a system of bodily cultivation called daoyin tuna (guiding and stretching, exhaling and inhaling) that resembles modern qigong; this is the basis for the common claim that qigong is more than 2,000 years old.
The word 'qigong' itself is much more recent as a general name. Historians at the Australian National University show that it became the standard term in 1950s China, when doctors such as Liu Guizhen (1902–1983) used breathing and meditation exercises in state sanatoriums, presenting them in medical, 'scientific' terms. Liu founded the Tangshan Qigong Sanatorium in 1954 and published the first academic article on qigong therapy in 1955.
Today there are hundreds of forms, such as Baduanjin ('Eight Pieces of Brocade'), Liuzijue ('Six Healing Sounds') and Yijin Jing, practised for health in China and around the world.
The principle
In traditional Chinese thought, qi is often translated as vital energy or breath, and gong as skill or work cultivated through practice. Qigong aims to cultivate and balance this energy in body, mind and spirit.
Practices combine three elements: posture or movement, breathing, and focused attention or visualisation. Dynamic forms emphasise movement of the whole body or limbs, while meditative forms focus on breath and mind with very little movement. Tai chi practised for health is often considered a form of qigong.
What people come for
- Gentle, low-intensity movement suitable for many ages
- Relaxation and calmer breathing
- Working on balance and steadiness
- A daily routine that can be done anywhere, without equipment
- Exploring traditional Chinese ideas about energy and health
How it works on the body
Qigong works through slow, repeated movements or still postures performed with relaxed, deep breathing and calm attention.
A session, step by step
- 01
Loosening
Gentle shaking, rotations or tapping to relax the joints and muscles.
- 02
Standing posture and breath
Standing still in a relaxed posture, slowing the breath and bringing attention to the body.
- 03
Movement sequence
A set form, such as the eight movements of Baduanjin, each repeated several times.
- 04
Stillness
A few minutes of standing or seated meditation, often with attention on the lower abdomen.
- 05
Closing
Gathering the hands, gentle self-massage and returning to normal breathing.
Precautions
- Qigong appears to be a safe activity; reported side effects such as muscle soreness or headache are infrequent and similar to other exercise.
- Safety in pregnancy has not been well studied: talk to your health professional first, and avoid or adapt movements as needed.
- If you have joint problems, balance problems, very high or low blood pressure, or a heart condition, start gently, practise near a support if needed, and check with your doctor.
- Some practices involve long periods of breath focus or visualisation; if you feel dizzy, anxious or unwell, stop and return to normal breathing. People with a history of serious mental health conditions should talk to their doctor first.
- Qigong should not be used to delay seeing a doctor about a medical problem.
Complementary practice: does not replace medical advice.
In Thailand
In Thailand, qigong is taught in community groups, studios and some wellness centres, sometimes alongside tai chi. As in the United States, where the NCCIH notes that qigong instructors are not licensed and there is no national certification standard, we did not find a Thai licence specific to qigong teachers, so it is worth asking a teacher about their training and experience.
Frequently asked questions
Is qigong difficult for beginners?
Usually not. Many forms are short, slow and repetitive, and can be adapted for people who need to sit or move less.
Do I have to believe in 'qi' to practise?
No. Many people practise simply as gentle exercise and relaxation. The idea of qi comes from traditional Chinese medicine and is not something modern science can measure.
How is qigong different from tai chi?
Qigong is a broad family of exercises, often short and repetitive. Tai chi began as a martial art with longer choreographed forms; practised for health, it is often considered a type of qigong.
What does the research say?
Results are mixed and most studies are small. Some suggest benefits for balance in older adults, fatigue and sleep in people with cancer, and quality of life in some chronic conditions, but more high-quality research is needed.
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