Qigong

Qigong (Pinyin), ''ch'i kung (Wade-Giles), and chi gung (Yale) are romanizations of two Chinese words "qì" (氣) and "gōng" (''). Qi'' primarily means air, gas or breath but is often translated as a metaphysical concept of 'vital energy', and definitions often involve breath, air, gas, or the relationship between matter, energy, and spirit. Qi is the central underlying principle in traditional Chinese medicine and martial arts. Gong (or kung) is often translated as cultivation or work, and definitions include practice, skill, mastery, merit, achievement, service, result, or accomplishment, and is often used to mean gongfu (kung fu) in the traditional sense of achievement through great effort. The two words are combined to describe systems to cultivate and balance life energy, especially for health and wellbeing. In the 1957 first edition of "Qigong Therapy Practice" by Liu Guizhen —the first published and publicly available book on qigong—it was noted that qigong was originally used to strengthen the body and promote health and longevity. Over time, it evolved into a method for treating diseases. The practice involves mastering specific postures and breathing techniques, focusing on restoring the body's natural physiological functions without relying on medication or surgery. Maintaining a calm state and focusing on breath control are essential during therapy. In the 1982 second edition of the book, the author provided a modern definition of Qigong: "…the training of the body, breath, and mind as a means to cultivate the body's vital energy (Qi), with the aim of preventing illness and prolonging life. Based on classical theory, we named this self-exercise method, which focuses on cultivating Qi, 'Qigong'". ==History and origins==

Roots and traditions Province, China, from the 2nd-century BC Western Han burial site of Mawangdui Han tombs site, Tomb Number 3. With roots in ancient Chinese culture dating back more than 2,000 years, a wide variety of qigong forms have developed within different segments of Chinese society: in traditional Chinese medicine for preventive and curative functions; in Confucianism to promote longevity and improve moral character; and in Chinese martial arts to enhance self defending abilities. Contemporary qigong blends diverse and sometimes disparate traditions, in particular the Taoist meditative practice of "internal alchemy" (neidan), the ancient meditative practices of "circulating qi" (xingqi) and "standing meditation" (zhan zhuang), and the slow gymnastic breathing exercise of "guiding and pulling" (daoyin). Traditionally, qigong was taught by master to students through training and oral transmission, with an emphasis on meditative practice by scholars and gymnastic or dynamic practice by the working masses. From 1949 to 1999: the qigong boom Starting in the late 1940s and the 1950s, the mainland Chinese government tried to integrate disparate qigong approaches into one coherent system, with the intention of establishing a firm scientific basis for qigong practice. In 1949, Liu Guizhen established the name "qigong" to refer to the system of life-preserving practices that he and his associates developed, based on daoyin and other philosophical traditions. This attempt is considered by some sinologists as the start of the modern or scientific interpretation of qigong. In the mid-1960s, qigong was criticised and banned in China. In 1979, qigong's reputation was rehabilitated thanks to high level supporters, such as scientist Qian Xuesen, General Zhang Zhenhuan, and Sports Minister Wu Shaozu. a mental condition labeled qigong deviation, Control and crackdown In 1999, in response to widespread revival of old traditions of spirituality, morality, and mysticism, and perceived challenges to State control, the Chinese government took measures to enforce control of public qigong practice, including shutting down qigong clinics and hospitals, and banning groups such as Zhong Gong and Falun Gong. Since the 1999 crackdown, qigong research and practice have only been officially supported in the context of health and traditional Chinese medicine. The Chinese Health Qigong Association, established in 2000, strictly regulates public qigong practice, with limitation of public gatherings, requirement of state approved training and certification of instructors, and restriction of practice to state-approved forms. ==Overview==

Practices Qigong comprises a diverse set of practices that coordinate body (), breath (), and mind () based on Chinese philosophy. Practices include moving and still meditation, massage, chanting, sound meditation, and non-contact treatments, performed in a broad array of body postures. Qigong is commonly classified into two foundational categories: 1) dynamic or active qigong (dong gong), with slow flowing movement; and 2) meditative or passive qigong (jing gong), with still positions and inner movement of the breath. Other examples include graceful movement that mimics the motion of animals in Five Animals (Wu Qin Xi qigong), White Crane, and Wild Goose (Dayan) Qigong. As a form of gentle exercise, qigong is composed of movements that are typically repeated, strengthening and stretching the body, increasing fluid movement (blood, synovial, and lymph), enhancing balance and proprioception, and improving the awareness of how the body moves through space. • Static practice : involves holding postures for sustained periods of time. In some cases this bears resemblance to the practice of Yoga and its continuation in the Buddhist tradition. For example Yiquan, a Chinese martial art derived from xingyiquan, emphasizes static stance training. In another example, the healing form Eight Pieces of Brocade (Baduanjin qigong) is based on a series of static postures. • Meditative practice : utilizes breath awareness, visualization, mantra, chanting, sound, and focus on philosophical concepts such as qi circulation, aesthetics, or moral values. In traditional Chinese medicine and Daoist practice, the meditative focus is commonly on cultivating qi in dantian energy centers and balancing qi flow in meridian and other pathways. In various Buddhist traditions, the aim is to still the mind, either through outward focus, for example on a place, or through inward focus on the breath, a mantra, a koan, emptiness, or the idea of the eternal. In the Confucius scholar tradition, meditation is focused on humanity and virtue, with the aim of self-enlightenment. Forms There are numerous qigong forms. 75 ancient forms that can be found in ancient literature and also 56 common or contemporary forms have been described in a qigong compendium. The list is by no means exhaustive. Many contemporary forms were developed by people who had recovered from their illness after qigong practice. Techniques Whether viewed from the perspective of exercise, health, philosophy, or martial arts training, several main principles emerge concerning the practice of qigong: • Intentional movement: careful, flowing balanced style • Rhythmic breathing: slow, deep, coordinated with fluid movement • Awareness: calm, focused meditative state • Visualization: of qi flow, philosophical tenets, aesthetics • Chanting/Sound: use of sound as a focal point Additional principles: • Softness: soft gaze, expressionless face • Solid Stance: firm footing, erect spine • Relaxation: relaxed muscles, slightly bent joints • Balance and Counterbalance: motion over the center of gravity Advanced goals: • Equanimity: more fluid, more relaxed • Tranquility: empty mind, high awareness • Stillness: smaller and smaller movements, eventually to complete stillness The most advanced practice is generally considered to be with little or no motion. ==Traditional and classical theory==

Over time, five distinct traditions or schools of qigong developed in China, each with its own theories and characteristics: Chinese medical qigong, Daoist qigong, Buddhist qigong, Confucian qigong, and "martial" qigong. Chinese medicine and qigong The theories of ancient Chinese qigong include the yin and yang and Five Elements Theory, the Three Treasures Theory, Zang-Xiang Theory, Meridians, and the qi-Blood Theory, which have been synthesized as part of Traditional Chinese Medicine (TCM). Daoist Qigong In Daoism, various practices now known as Daoist qigong are claimed to provide a way to achieve longevity and spiritual realization, as well as a closer connection with the natural world. Daoist Qigong found its philosophical roots in the Dao De Jing. Its featured techniques of internal elixir emerged in the Eastern Han dynasty and reached a level of maturity in the Ming and Qing dynasty. Confucianism In Confucianism practices now known as Confucian qigong provide a means to become a Junzi () through awareness of morality. Confucian qigong can include dynamic exercise or static meditation, as well as cultivation of the mind to achieve "noble spirit". ==Contemporary qigong==

In contemporary China, the emphasis of qigong practice has shifted away from traditional philosophy, spiritual attainment, and folklore, and increasingly to health benefits, traditional medicine and martial arts applications, and a scientific perspective. The 2013 English translation of the official Chinese medical gigong textbook used in China As such, qigong is viewed by practitioners as being more than common physical exercise, because qigong combines postural, breathing, and mental training in one to produce a particular psychophysiological state of being. whereas complementary is using a non-mainstream approach together with conventional medicine, while alternative is using a non-mainstream approach in place of conventional medicine. Qigong is used by integrative medicine practitioners to complement conventional medical treatment, based on complementary and alternative medicine interpretations of the effectiveness and safety of qigong. == Practitioners, uses and cautions ==

Recreation and popular use People practice qigong for many different reasons, including for recreation, exercise and relaxation, preventive medicine and self-healing, meditation and self-cultivation, and training for martial arts. Practitioners range from athletes to people with disabilities. Because it is low impact and can be done lying, sitting, or standing, qigong is accessible for people with disabilities, seniors, and people recovering from injuries. Extraordinary feats of martial arts prowess, such as the ability to withstand heavy strikes (Iron Shirt, ) and the ability to break hard objects (Iron Palm, ; alt. , , or ) are abilities attributed to qigong training. Tai chi and qigong Tai chi is a widely practiced Chinese internal martial style based on the theory of taiji, closely associated with qigong, and typically involving more complex choreographed movement coordinated with breath, done slowly for health and training, or quickly for self-defense. Many scholars consider tai chi to be a type of qigong, traced back to an origin in the seventeenth century. In modern practice, qigong typically focuses more on health and meditation rather than martial applications, and plays an important role in training for tai chi, in particular used to build strength, develop breath control, and increase vitality ("life energy"). Therapeutic use Qigong has shown therapeutic benefits in various health conditions. Research suggests in patients with chronic obstructive pulmonary disease (COPD), Qigong has been found to improve lung function, exercise capacity, and quality of life. Qigong exercise shows therapeutic efficacy in alleviating fibromyalgia symptoms including pain, sleep quality, fatigue, anxiety, depression, and fibromyalgia impact, as per a pilot randomized clinical trial. Moreover, studies have indicated Qigong-based exercises may be effective for alleviating depression symptoms in individuals with major depressive disorder and future well-designed, randomized controlled trials with large sample sizes are needed to confirm these findings. Safety and cost Qigong is generally viewed as safe. No adverse effects have been observed in clinical trials, such that qigong is considered safe for use across diverse populations. Cost for self-care is minimal, and cost efficiencies are high for group delivered care. ==Clinical research==

Overview Only a limited number of studies on Qigong meet accepted medical and scientific standards of randomized controlled trials (RCTs). Clinical research concerning qigong has been conducted for a wide range of medical conditions, including bone density, cardiopulmonary effects, physical function, falls and related risk factors, quality of life, immune function, inflammation, A 2010 systematic review of the effect of qigong exercises on cancer treatment concluded "the effectiveness of qigong in cancer care is not yet supported by the evidence from rigorous clinical trials." A separate systematic review that looked at the effects of qigong exercises on various physiological or psychological outcomes found that the available studies were poorly designed, with a high risk of bias in the results. Therefore, the authors concluded, "Due to limited number of RCTs in the field and methodological problems and high risk of bias in the included studies, it is still too early to reach a conclusion about the efficacy and the effectiveness of qigong exercise as a form of health practice adopted by the cancer patients during their curative, palliative, and rehabilitative phases of the cancer journey." A 2011 overview of systematic reviews of controlled clinical trials, Lee et al. concluded that "the effectiveness of qigong is based mostly on poor quality research" and "therefore, it would be unwise to draw firm conclusions at this stage." Although a 2010 comprehensive literature review found 77 peer-reviewed RCTs, Also in 2015, a systemic review into the effects on hypertension suggested that it may be effective, but that the evidence was not conclusive because of the poor quality of the trials it included, and advised more rigorous research in the future. Another 2015 systematic review of qigong on biomarkers of cardiovascular disease concluded that some trials showed favorable effects, but concludes, "Most of the trials included in this review are likely to be at high risk of bias, so we have very low confidence in the validity of the results. Also of concern is the choice of which qigong form to use and how to standardize the treatment or amount with respect to the skill of the practitioner leading or administering treatment, the tradition of individualization of treatments, and the treatment length, intensity, and frequency. ==See also==