Qigong may bring to mind people moving slowly in a park, or vague claims about qi power. This guide explains what qigong is, the main forms, what research shows, and how to start at home, based on the NIH National Center for Complementary and Integrative Health (NCCIH) and the original papers (checked November 2026).
The short answer
- What qigong is: a practice from traditional Chinese medicine that regulates the mind, breath, and body movement and posture. Tai chi done for health is considered a form of qigong.
- What research shows: there is sufficient evidence for balance training and fall prevention, and favorable results for blood pressure and cancer-related fatigue, but study quality varies and results for pain are conflicting.
- Safety: it appears about as safe as other exercise. There is no research on pregnancy, so talk with a health care provider first.
1. What Is Qigong?
According to NCCIH, qigong was developed in China thousands of years ago as part of traditional Chinese medicine and uses exercises regulating the mind, breath, and body movement and posture, with the goal of improving and maintaining health (NCCIH).
- Breath: slow, long and deep, sometimes combined with sounds
- Movement: gentle and smooth, aimed at relaxation
- Mind: focused attention and visualization
Dynamic qigong emphasizes movement; meditative qigong involves breath and mind exercises with almost no movement.
Qi is a traditional concept; it has not been confirmed as something that can be measured in the body. Here we describe qigong as a practice combining breath, movement and attention.
2. Qigong and Tai Chi
Tai chi began as a martial art, but when practiced for health it is considered one of the hundreds of forms of qigong (NCCIH). See What Is Tai Chi? Styles, Basic Movements, and What Research Shows for Falls (Checked Against NIH and Cochrane) for more.
| Qigong (e.g. Eight Brocades) | Tai chi | |
|---|---|---|
| Origin | Traditional medicine and self-care | Martial art turned health practice |
| Movements | Short movements repeated | Long connected forms |
| Learning curve | Relatively easy | Takes time to learn a form |
| Session length | Even 5-15 minutes | Often 15-30 minutes |
3. Main Forms
- Baduanjin (Eight Brocades): eight movements, the best known form; done standing in 10-15 minutes
- Wuqinxi (Five Animals): movements modeled on the tiger, deer, bear, monkey and bird
- Yijin Jing: stretching movements that use more strength
- Liuzijue (Six Healing Sounds): six sounds voiced with slow breath and movement
- Zhan zhuang (standing): standing still with soft knees, like a standing meditation
Traditional explanations link animals and sounds to specific organs; those links have not been confirmed.
4. What Research Shows
| Study | What was examined | What was found | Keep in mind |
|---|---|---|---|
| NCCIH research summary | Reviews on pain, falls, cancer, older adults and more | Sufficient evidence for balance and fall prevention; improved fatigue and sleep quality in people with cancer; conflicting results for pain | More high-quality trials are needed in many areas |
| Xiong et al. 2015 systematic review | 20 trials (2,349 people) with high blood pressure | Systolic pressure about 17 mmHg lower than no intervention, but a smaller drop than with other exercise | Risk of bias was generally high; not a reason to replace medication |
| Jahnke et al. 2010 review | 77 randomized trials of qigong and tai chi (1993-2007) | Favorable results across nine areas including bone density, cardiopulmonary effects, falls, quality of life and psychological symptoms | Older trials of mixed quality |
What this adds up to: qigong is a gentle exercise likely to help balance and physical function. Benefits for blood pressure look promising, but qigong does not replace medical treatment.
What we changed: an earlier version claimed that the WHO recommends qigong, that the Mayo Clinic uses it in chronic disease care, that it is 3,000 years old and the oldest such practice, and that 100 million people in China practice it; it labeled effects on autonomic balance and hypertension as strong evidence, claimed immune effects, and promised you would be a different person in three weeks. We could not support these, or they overstated the research, and removed them. We also found no confirmed research supporting external qi healing of other people.
5. Start at Home: The First Four Eight Brocades (about 8 minutes)
Stand with feet shoulder-width apart, knees soft, shoulders relaxed, and take three slow breaths.
- Holding up the sky: interlace fingers, palms up, press overhead and lower (8 times)
- Drawing the bow: in a wide stance, extend one arm as if drawing a bow (8 times each side)
- Separating heaven and earth: press one hand up and the other down (8 times each side)
- Looking back: slowly turn the head to look behind (8 times each side)
Following a video makes the movements easier to learn. Add the other four once these feel comfortable.
6. Tips
- Let the breath lead
- Move slowly: 5-10 seconds per movement
- Stay relaxed: soften shoulders, neck and lower back
- Keep it short and regular: start with 5-10 minutes each morning
7. Safety
- NCCIH says qigong appears safe; side effects such as muscle soreness and headache occurred in under 10 percent, similar to other exercise
- Rest if you feel pain or dizziness; do not bend the knees into pain
- There is no research on qigong in pregnancy; talk with your provider and modify movements
- If you take blood pressure or other medication, do not stop it on your own
8. FAQ
Q1. Can complete beginners do it?
A. Yes. The Eight Brocades are slow and can be done standing or seated.
Q2. Yoga or qigong?
A. Both have favorable research. Choose the one you will keep doing.
Q3. Will I feel qi?
A. Many people notice warmth or loosening. Whether to call that qi depends on your point of view.
Q4. Is it suitable for older adults?
A. Yes, and seated forms exist. There is research on fall prevention.
Q5. How much per day?
A. 10-30 minutes is plenty. Many studies used a few sessions a week for several months.
9. Conclusion
Qigong is a traditional Chinese practice combining breath, movement and attention. It likely helps balance and physical function and appears about as safe as other exercise. Start with the first four Eight Brocades for 5-10 minutes in the morning.
10 November 2026: We rewrote this guide using NCCIH and research we could check, and removed unsupported endorsement claims and overstated effects.
References
- National Center for Complementary and Integrative Health (NCCIH). Qigong: What You Need To Know. nccih.nih.gov
- Xiong X, Wang P, Li X, Zhang Y (2015). Qigong for hypertension: a systematic review. Medicine 94(1):e352. doi:10.1097/MD.0000000000000352
- Jahnke R, et al. (2010). A comprehensive review of health benefits of qigong and tai chi. American Journal of Health Promotion 24(6):e1-e25. doi:10.4278/ajhp.081013-LIT-248
MuZenCosmos — Where stillness meets the cosmos.
This article does not guarantee any medical or health benefit and is not a substitute for professional medical care. If you have any health concerns, please consult a physician or other qualified professional.
