There are various forms of qigong practice, but all can achieve health and wellness benefits. At the same time, the principles followed by different qigong methods are common. Mastering these principles not only improves the quality and effectiveness of qigong practice but also eliminates unnecessary concerns that practitioners may have. The main principles of qigong for health are as follows:
Physical and mental relaxation, peace of mind In qigong practice, "relaxation and naturalness" is one of the basic requirements, which refers to physical and mental relaxation and peace of mind. Physical relaxation has internal and external aspects: internal relaxation requires the practitioner to release tension in breathing and intention; external relaxation requires the body, limbs, muscles, and bones to be in a relaxed state. In addition, the requirement for stillness in qigong is mainly reflected in the tranquility of the mind and thoughts, as the saying goes: "External stillness is not as good as body stillness; body stillness is not as good as mind stillness."
Combine dynamic and static qigong In terms of physical strength, those who are active should practice more dynamic qigong; those with poor physical strength can practice less dynamic qigong, but dynamic practice should not cause excessive fatigue. In terms of illness, those with severe conditions should mainly practice static qigong, with appropriate dynamic qigong; those with mild illness or in recovery should increase dynamic qigong appropriately. In terms of mental state, those who find it difficult to calm down should first practice dynamic qigong, then gradually move to static qigong. In terms of time, in the morning it is better to practice static first then dynamic; in the evening, dynamic first then static.
Balance practice and nurturing Qigong also emphasizes the balance between practice and proper rest and recuperation, which is especially important for those with weak constitutions or severe or chronic illnesses. Proper balance between practice and nurturing can enhance the mutual promotion of the two. As the saying goes: "Practice without nurturing depletes spirit and qi; practice and nurturing together advance skill and prolong life."
Coordinate intention and breathing On one hand, do not excessively adjust breathing through subjective effort, such as deliberately lengthening breaths. Instead, gradually adjust breathing based on emotional calmness and focused attention. On the other hand, do not overly focus on pleasant sensations that arise during practice; let them occur naturally and avoid concentrating too much on them, so as not to affect the overall effect of practice.
Accurate posture, flexible movements Practice requires the practitioner to maintain accurate posture and standardized movements to achieve good results. Especially at the beginning, if one does not master accurate and standardized movements, it is difficult to correct once habits are formed. In addition, while paying attention to standardized movements, movements should be relaxed and flexible, avoiding stiffness that leads to excessive fatigue and makes it hard to continue practice.
Progress step by step, persevere consistently Step-by-step progress requires practitioners to follow the gradual law from beginner to advanced levels. Perseverance requires long-term unremitting effort. Qigong practice is a cumulative process, and effects gradually appear through accumulated practice time. Only through persistent practice can the best results be achieved. Step-by-step progress is the foundation of perseverance; practicing from shallow to deep strengthens confidence, otherwise practice becomes intermittent and inconsistent.
References
1. Yang, Jwing-Ming. The Root of Chinese Qigong: Secrets of Health, Longevity, and Enlightenment. YMAA Publication Center, 2013. 2. National Qigong Association. "What is Qigong?" Accessed 2025. 3. Harvard Health Publishing. "The health benefits of qigong and tai chi." Harvard Medical School, 2022.
This article is for wellness education only. It is not a diagnosis or treatment plan. If you are pregnant, taking medication, or managing a diagnosed condition, consult a qualified healthcare professional before trying acupressure, dietary changes, or other practices described here.
