Frequently Asked Questions
Where does Qigong originate?
Qigong draws on ancient Chinese traditions of movement, breathing, health and self-cultivation, with strong influences from Daoist philosophy and Chinese medicine.
What principles guide Qigong practice?
Among the many principles found in Daoist thought, wuwei and yin and yang particularly shape how I approach both Qigong practice and everyday life.
Wuwei, often translated as “non-forcing” or “effortless action,” points to a way of acting and living that aligns with the natural flow of life.
Yin and yang point to the relationship between contrasting yet complementary qualities, such as stillness and movement, softness and strength, rest and action. These qualities arise together, continually interacting and influencing one another.
What do people notice from practising Qigong?
In the spirit of wuwei, Qigong isn’t purely approached as a means to a specific result. The practice itself matters, not only what it produces.
That said, certain effects commonly get noticed through regular practice, and several have also been explored in research:
- Stress and relaxation: slow movement, breathing and attention can support relaxation and help people manage stress.
- Vitality: people commonly describe feeling more awake, settled or energised after practice.
- Mood and wellbeing: research has explored Qigong in relation to anxiety, depression, sleep and quality of life.
- Mobility and flexibility: gentle movement can explore joint range of motion and muscle flexibility.
- Balance and body awareness: slow, controlled movement develops stability and awareness of posture and movement.
Do studies support the effectiveness of Qigong?
A growing body of research has explored Qigong for physical and psychological wellbeing, with systematic reviews and meta-analyses reporting promising results across several outcomes. The strength of evidence varies depending on the population, style of Qigong and quality of the studies.
Some examples include:
- Quality of life and sleep quality: a meta-analysis of Baduanjin Qigong, a popular Qigong form, covering 19 randomised controlled trials, reported significant improvements in quality of life and sleep quality. It also reported improvements in systolic and diastolic blood pressure and resting heart rate.
- Physical function, mood and quality of life in older adults: a 2026 systematic review and meta-analysis of 22 randomised controlled trials involving 1,791 older adults reported significant improvements in balance, walking capacity, depressive symptoms and quality of life. No significant effect was found for activities of daily living.
- Anxiety, depression, flexibility and endurance: a 2022 systematic review and meta-analysis of 16 randomised controlled trials involving college students reported reductions in anxiety and depression symptoms alongside improvements in flexibility and cardiorespiratory endurance. The authors also noted limitations in the number and methodological quality of the included studies.
Findings vary by study, population and methodology, and not every measure shows a benefit in every study.
Who can practise Qigong?
Qigong can suit a wide range of ages and fitness levels, with movements adapted for comfort, mobility and accessibility. Many practices can also be explored seated.
Do I need to follow the movements exactly?
Many people new to Qigong feel they need to mirror an instructor or guide precisely.
While structure and guidance matter, listening to one’s own body through attention and presence makes the practice your own.
How often do I need to practise Qigong?
You might start with practising once a week, then build up to several times a week.
Short daily sessions can offer a simple way to destress and recentre. That might mean anything from 2 to 15 minutes at a time, once or twice a day.
Can you learn Qigong online?
Yes. While in-person instruction gives a teacher the opportunity to offer direct feedback on posture and movement, Qigong can also be learned through online classes, video demonstrations and guided remote sessions.
Consistency and attentive practice tend to matter more than the format itself.
