QiGong

Qigong is a traditional self-healing, self-cultivation exercise originating in ancient China about 3-4000 years ago. Exercises based on traditional Chinese medicine are characterized by coordinated body posture and movements, deep breathing, and mental focus.

Qigong practice is considered to cultivate and enhance the inherent energetic essence of the human being (the “qi”) and activate naturally occurring physiological and psychological mechanisms of self-repair and health recovery.

The combination of self-awareness with self-correction of posture and movement of the body, the flow of breath, and stilling and focusing of the mind, is thought to reach the subconscious natural self-healing capacity.

Tai Chi, whose practice is often intertwined with Qigong, focuses more on fluid movements and balance and is also considered an energy-cultivating healing tool.

Some examples of the impact of Qigong on health:

• Cardiovascular system: Regular Qigong practice is reported to control blood pressure, heart rate, and heart rate variability positively, which suggests an effect on the balanced sympathetic and parasympathetic autonomic nervous system.

• Stress-related diseases: Qigong and Tai-Chi practices lower heart and breathing rate, restore homeostasis, and attenuate stress-related reactivity. In one study examining blood markers related to stress response, norepinephrine, epinephrine, and cortisol blood levels were significantly decreased in response to Qigong compared to a control group.

• Neurologic system:

– Qigong is reported to reduce falls and improve balance in older adults.

– Qigong may help in the treatment of Parkinsonism. A 2020 review of 7 studies (325 participants) suggested that qigong-based exercise helped improve movement, walking ability, and balance in people with Parkinson’s disease (more so in younger adults than older).

– Qigong practice promotes recovery of the central nervous system after injury. It improves the coordination of the hemispheres and helps rehabilitate lateral neurologic deficiencies.

• Immune system: Qigong improves immune function and reduces inflammation profiles as indicated by cytokine and T-lymphocyte blood levels.

• Mental health: Qigong and Tai-Chi involve anchoring attention to breath and other subconscious interoceptive body processes, which may lead to nonreactivity to aversive thoughts and impulses.

– Qigong reduces anxiety and depression and controls stress response. Qigong’s and Tai-Chi’s effects on emotion regulation could occur through changes in multiple prefrontal regions, the limbic system, and the striatum or in the expression of genes linked to inflammatory responses and stress-related pathways.(*)

• Respiratory system: Qigong as a complement to the primary treatment can improve lung function, quality of life, and physical activity in patients with COPD (Chronic Obstructive Pulmonary Disease).

• Low back pain: Qigong helps with the rehabilitation and treatment of lower back problems. Regular exercise enhances lumbar and abdominal strength, provides stable support for the lumbar vertebrae, and helps to maintain stability of the spinal column. The practice can improve lumbar lordosis and sacral inclination, thereby relieving chronic lower back pain. (**)

Qigong is an important complementary health-promoting movement practice.

It promotes musculoskeletal health – opens joints, lengthens tendons, and strengthens muscles, and provides a positive effect on mental health and overall well-being.

Author of the review: Kristina Höschlová