You've probably seen it at some point in a park: people of all ages moving with a hypnotic slowness, their arms tracing gentle circles in the air, as if performing a carefully considered dance in time with their breathing. That image, so common in China's public squares at dawn, most likely shows qigong (also spelled chi kung), one of the oldest and most widespread health practices in the world. And no, you don't need to go to a park in Shanghai to practice it: today you can find classes in gyms, yoga studios, and acupuncture clinics in any city in Spain. But what exactly is qigong? What happens in a session? And what benefits can it bring to your health? In this article we explain it all clearly, without jargon, and with the honesty a health topic deserves.
What does the word qigong mean?
The word qigong is made up of two Chinese terms: qi, usually translated as "vital energy" or "the energy that animates the body," and gong, which means "work," "practice," or "cultivation." In other words, qigong roughly means "working with vital energy" or "cultivating energy."
In the view of Traditional Chinese Medicine, this vital energy circulates throughout the body and keeps it running harmoniously. When it flows smoothly and steadily, the body feels balanced, strong, and clear. When it stagnates, runs low, or falls into disorder, fatigue, tension, and discomfort appear. Qigong is, precisely, a self-care method for looking after that flow: a way of "standing guard" over your own energy with the simplest tools you have: movement, breath, and attention.
Many exercises direct attention to the lower abdomen, the area the tradition calls the dantian, which coincides with points such as Qihai (CV6), the "sea of Qi," or to the soles of the feet, where Yongquan (KI1) is located, to "root" the posture. Where the idea of the dantian, the "cinnabar field," comes from is explained in the atlas in the gate of life and the cinnabar field.
It is not a religion and does not require any particular beliefs. Although it has ancient roots and coexists with Chinese philosophical traditions, in modern practice it is simply a discipline of body and breath, open to anyone who wants to move with more awareness and calm.
What exactly is qigong? The practice explained
Qigong is an ancient practice of Chinese origin that combines three elements at the same time:
Gentle, flowing movement. These are slow, broad gestures with no impact, which move the joints and tissues softly. No jumping, abrupt twisting, or forced positions.
Conscious breathing. The breath takes center stage: you learn to inhale and exhale calmly and deeply, coordinated with the movement.
Mental attention. The mind follows what the body is doing, observing sensations without distraction. Something similar to what we would call mindfulness today, although qigong practices it integrated with movement.
The essence of the practice comes from combining these three ingredients: a state of calm movement and active stillness that is hard to describe until you experience it.
There are hundreds of qigong styles and forms. Some are practiced standing, others seated or even lying down; some use broader movements and others focus almost entirely on breathing and stillness. This variety is good news: there is almost always a style suited to each person's condition.
What is a qigong class or session like?
If you're wondering whether you could follow a class without knowing anything, the answer is yes. Sessions are usually designed so that anyone can take part from day one. Here is what to expect:
Warm-up. You start with gentle joint-waking movements for the neck, shoulders, waist, wrists, and ankles to prepare the body.
Breath activation. The instructor guides a few minutes of calm breathing to leave the fast pace of the day behind.
Movement sequence. You practice a series of repeated movements, coordinated with the breath, which are learned by imitation. It doesn't matter whether you do them "perfectly": what matters is keeping them gentle and staying attentive.
Standing or seated stillness. Many sessions end with a few minutes of stillness, standing or sitting, focusing attention on the breath and letting the body settle the practice.
Return to calm. The session closes with slow finishing movements, sometimes with gentle self-massage or rubbing of the hands and face.
A class usually lasts between forty minutes and an hour, although there are also short routines of ten or fifteen minutes to practice at home. Best of all, you don't need equipment, special clothing, or prior fitness: just a little space and a willingness to move slowly.
What is the difference between qigong and tai chi?
It's one of the most common questions, and the answer is simple: tai chi (or tai chi chuan) is actually a form of qigong. In other words, qigong is the broad category, and within it there are many practices, tai chi among them.
The practical difference is as follows:
Qigong, in its most general sense, brings together varied exercises and shorter routines, some with hardly any movement. It is a very open toolbox.
Tai chi is a more defined discipline: it consists of long, choreographed sequences of flowing movements, linked together like a dance, and it also has martial roots. These "forms" can take months or years to learn.
If you are drawn to the elegance of tai chi forms and have the patience to memorize sequences, that may be your path. If you prefer something freer, shorter, and easier to fit into your routine, general qigong may suit you better. In practice, many teachers combine both.
Who can practice qigong?
One of qigong's great strengths is its accessibility. Because it is a low-impact practice, with no jumping or sudden exertion, practically anyone can do it. Here are some situations where it fits especially well:
Older adults. Slow work on balance, mobility, and breathing is very well suited to staying active safely, always adjusting the intensity to each case.
People who sit a lot. If you spend many hours seated in front of a screen, qigong helps you gently "wake up" the body and become more aware of your posture and breathing.
People with stress or mental overload. Combining slow movement with full attention is an excellent way to turn down your inner speed.
People in recovery. Many people use it as a gentle way to return to movement, under professional guidance.
Anyone looking for a healthy complement. You don't need to have any problem: qigong is also practiced to maintain health and feel better day to day.
That said, if you have a significant medical condition, such as heart problems, injuries, or pregnancy, the right thing to do is tell the instructor beforehand or check with your doctor so the practice can be adjusted to your situation.
What are the health benefits of qigong?
Let's be honest. Qigong has been practiced for centuries for health purposes, and people who do it regularly describe very consistent improvements in how they feel. Preliminary research suggests that this kind of body-and-mind practice may be useful for certain aspects of well-being, although science is still studying its effects and it's best not to promise miracle results. That said, these are the most frequently cited benefits, and the ones that make the most sense:
Better mobility and flexibility. Broad, repeated movements performed without hurry help the joints and muscles work together harmoniously.
Balance training. By moving slowly over your legs, the body learns to stabilize itself, which is very valuable with age.
More conscious, efficient breathing. Learning to breathe calmly and deeply has immediate effects on your sense of well-being.
Calm and reduced tension. The slow rhythm, the breathing, and the focused attention create a state of active relaxation that many people describe as "recharging the batteries."
More contact with the body. In a life that is increasingly mental and sedentary, setting aside time to feel the body in motion is a benefit in itself.
A sustainable healthy habit. Because it is gentle and needs no equipment, it is one of the easiest practices to keep up over time, and consistency is what produces results.
What matters is to understand these benefits in proportion: qigong can help you move better, breathe better, and feel more centered, but it is not a cure for disease and should not be used in place of medical care.
Does qigong help with weight loss?
It's a much-searched question and deserves an honest answer: qigong is not an activity designed for weight loss. Because it is a low-impact practice, its calorie burn is modest, far below that of brisk walking, swimming, or cycling.
That said, it can contribute indirectly to a healthier lifestyle. Practicing qigong helps reduce anxiety and nervous snacking, helps you sleep better, and builds awareness of the body and its needs, including food. From the perspective of Traditional Chinese Medicine, a body with balanced energy tends to regulate its appetites and rhythm better. But if your goal is significant weight loss, qigong should be seen as a complement, never as the main tool.
How many times a week should you practice qigong?
There is no magic number, and the best routine is the one you can realistically maintain. As a general guide:
Two or three sessions a week of about forty minutes are enough to start noticing changes in calm and body awareness.
Brief daily practice, even just ten minutes in the morning, is better still than an occasional long session: consistency gives the body the chance to absorb the new rhythm.
If you're just starting out, less and well done is better: one weekly session with an instructor, plus a few minutes at home, is an excellent foundation.
What the tradition recommends is regularity over intensity. Qigong is not practiced to "train hard," but to tune the body every day, like someone tuning an instrument.
Qigong within Traditional Chinese Medicine
Qigong is not an isolated trend: it is one of the pillars of self-care in Traditional Chinese Medicine. If acupuncture and moxibustion work from the outside, through the therapist's hands, qigong is the tool a person applies to themselves.
The central idea is consistent with all of Chinese philosophy: the body's energy must move smoothly and steadily to maintain inner balance. A flowing river does not stagnate; a body that moves with awareness and breathes calmly stays in better harmony. That is why, in the tradition, qigong is practiced not only to feel better but as daily hygiene for the energy, as natural as brushing your teeth, but at the level of body and breath.
In many acupuncture and Traditional Chinese Medicine clinics, qigong is recommended as a complement to treatment, so that the work done in the office is sustained day to day through a practice of your own. The World Health Organization recognizes qigong as part of the traditional practices of Chinese medicine, and research into its effects continues to develop.
An important warning: qigong is not a substitute for your doctor
As with any wellness practice, honesty is essential. Qigong is a safe discipline that is recommended for most people, but it is not a medical treatment and does not cure disease. If you have a health problem, such as persistent pain, a diagnosed illness, or symptoms that don't go away, the first step is always to see your doctor and follow their instructions.
Qigong fits as a complement within a healthy lifestyle and, where applicable, alongside the treatment your doctor has prescribed. Combining the two with common sense is the best way to look after your health.
Frequently asked questions
Do I need to be in shape to practice qigong?
No. Qigong is one of the most accessible practices there is: you do it at your own pace, with no impact and no aerobic demand. The movements adapt to each person, and there are styles you can do standing, seated, or even lying down.
Is qigong a religion, or does it require beliefs?
No. Qigong is a practice of body and breath. It has cultural and historical roots in China, but it does not require beliefs or membership in any spiritual tradition. You can practice it as simple health exercise.
Can I practice qigong at home, or is it better with a teacher?
The two combine very well. Learning with a teacher gives you the correct technique from the start and keeps you from picking up awkward habits; after that, practicing at home for a few minutes a day consolidates what you've learned. Today there are also good online classes so you can practice wherever you like.
At what age can you start practicing?
At practically any age. It is very popular among older adults precisely because of its gentleness, and it can also be adapted for children with games of movement and breathing. The key is to choose the style and pace suited to each stage of life.
Start moving your energy gently
Qigong is an invitation to something modern life has taken from us: moving slowly, breathing with attention, and listening to the body without hurry. It is simple, ancient, accessible to almost everyone, and practiced precisely to cultivate the energy that keeps you in balance. If you feel like discovering it, we encourage you to try a class with a qualified teacher, or to consult an acupuncture and Traditional Chinese Medicine professional, who can advise you on how to bring this practice into your wellness routine. Your body already knows how to move; it just needs a little time and attention.
