An ancient Chinese practice, qi gong refers to a system of techniques used to promote wellness and prevent disease. Using exercises involving the body, the breath and the mind, qi gong attempts to promote increased overall health by balancing the energy in the body. Various studies have shown qi gong to be helpful in decreasing stress and chronic pain and improving mental outlook.
Definition
Qi gong, pronounced "chee-gung," is an ancient Chinese system of postures, movement, breathing exercises and meditation techniques designed to enhance the flow of energy in the body. According to traditional Chinese medicine, "qi" is the vital energy that is necessary for health and vitality. "Gong" refers to the process of promoting a smooth flow of qi throughout the body in order to strengthen the body and prevent disease.
History
A form of traditional Chinese medicine, qi gong has been practiced for an estimated 7,000 years to help people maintain health and live longer. The ancient Chinese believed that certain body movements and meditation exercises could enhance different functions in the body. For centuries, qi gong exercises were included in religious rituals. In the 1980s, Chinese scientists began conducting studies on the health effects of qi gong, and by the 1990s, the Chinese government had made it an official part of the Chinese health plan.
Uses
Practitioners of qi gong believe that the practice can relieve stress and promote healing. Qi gong may be helpful in managing pain, reducing anxiety and enhancing the effectiveness of various forms of medical treatment. Proponents of qi gong also believe that it can prevent disease and help treat conditions such as stroke and heart disease by improving the flow of oxygen throughout the body and regulating the nervous system. Hospitals in China use qi gong in conjunction with treatment for conditions such as asthma, allergies, AIDS, cancer, hypertension, depression, mental illness, headaches, strokes, obesity and heart disease. AltMD recommends practicing qi gong daily to increase overall health and encourage longevity.
Practice
Qi gong can be practiced internally or externally. Internal qi gong involves meditation, breathing exercises and physical movements that you can practice on your own or in a class. External qi gong refers to the practice performed by skilled masters who pass their energy to other people to promote healing. Qi gong sessions typically consist of warm-up exercises, followed by postures, movements, breathing exercises, meditation and concluding exercises. Postures may include standing, sitting or lying down while executing various movements and breathing techniques. Movements may include stretching, swinging the arms in slow, deliberate motions, jumping or bending. All movements included in qi gong are intended to strengthen, stretch and tone the body to facilitate the circulation of qi. Sessions may last anywhere from 15 minutes to several hours. Beginners should practice between 15 and 30 minutes a day.
Scientific Evidence
In 2008, a review of 92 studies involving qi gong revealed that qi gong may be helpful in lowering blood pressure, but further study is needed to prove its clinical benefits. A 2005 study from South Korea found that four weeks of external qi gong therapy improved pain and psychological outlook in elderly people with chronic pain. Another study conducted in 2007 in Sweden demonstrated that five weeks of qi gong reduced stress and lower back pain in computer workers.
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