The history of qi gong dates back 5,000 years in China. The I Ching (Book of Changes), written about 1122 BCE, first introduced the idea of qi (vital energy). The idea of man’s relationship with the universe and the integration of the three natural energies – heaven, earth, and man, was explored during this time. The founder of Taoism, Lao Tzu, wrote about breathing techniques in his Tao Te Ching. Chinese medicine was evolving now and the ideas of qi, yin and yang, meditation, and exercise systems were important to its development. Buddhism was introduced to China during the Han period, c. 210 CE, and it explored qi gong, breathing and meditation from a religious perspective. It saw developing qi, and striving to control mind, body and spirit as a way to escape the cycle of reincarnation. During the Liang dynasty, (502-557 CE) qi gong became the basis for the development of many different kinds of internal and external martial arts.
Qigong uses simple poses and breathing patterns to promote a healthy flow and reduce stagnation of qi. Proper flow of qi can help the body engage its own healing processes. The literal translation of qigong is “to work with qi.”
Yoga versus qigong
Qigong is not a form of yoga. Yoga’s poses tend to require more strength, balance and stretching than qigong. Yoga also originated in ancient India and is not rooted in TCM.
Qigong’s health benefits
Reduces depression and relieves stress
One study found that qigong could reduce symptoms of depression. In this study, those who practised qigong also experienced less anxiety and better moods as compared to those who didn’t. Qigong was also shown to have positive effects on bone and cardiovascular health and improve balance.
Lessens chronic fatigue
Chronic fatigue syndrome is a common disorder that causes extreme tiredness. There is no known cause, and it doesn’t go away with rest. It can be difficult — or nearly impossible — for someone with chronic fatigue to function in their daily life.
In a study, 64 people with chronic fatigue experienced improvements in their symptoms after four months of practising qigong. They had better mental functioning and less fatigue than those who didn’t. If you’re tired all the time, and your doctor has ruled out any medical conditions, qigong could help.
Boosts the immune response
Your immune system’s job is to fend off unwanted guests like viruses, bacteria and diseases. That’s an important responsibility. And qigong may give your immune system a little extra help. A review of several studies found that qigong had a noticeable impact on immune functioning. It increased levels of certain immune cells in people who practised it regularly.
Improves well-being in people with cancer
Many people who are undergoing cancer treatment need relief from side effects and the stress of treatment. Often, they turn to alternative medicine practices like acupuncture, yoga or massage. Qigong may have a place on this list, too. Some evidence suggests that using qigong can help patients with cancer fight fatigue and mood disturbances. This boost may be a welcome relief.
Keep in mind that qigong is not an overnight fix. Like any exercise, you need time to master it to get the full benefits.
How do I get started
Regular exercise — such as 30 minutes of walking a day — is also an effective way to improve your health, reduce stress and help you sleep better. If you exercise regularly or plan to start, qigong is a great addition to your routine. Working it in could be the healthy one-two punch you need during stressful times.