Qigong (pronounced cheegong) is an ancient Chinese practice that blends gentle and skilful physical movement, mindful attention and deep slow breathing.

 

Qi is often translated as energy or life force, and gong means skill or cultivation. So qigong is the skilled practice of cultivating energy. It is energy exercise.

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Movements are slow, gentle and nature-inspired. Flowing and relaxed are favoured over tense and tight.

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The image of water is central to Taoist philosophy, Chinese medicine and qigong. Water reminds us to stay soft - “the softest of things overcomes the hardest of things” and humble “water nourishes all things” (tao te ching).

 

Qigong's aims are less tension and pain, better health, longer quality of life, compassion for self and others, and connection to something greater than ourselves – the natural world. Qigong can therefore enhance every single aspect of our lives.

In the class I teach my favourite form of qigong called Tai Chi Shibashi Qigong.

 

Shibashi literally means 18 and refers to the 18 gentle flowing movements of the set. Shibashi is not tai chi which is an internal martial art, but is qigong that is influenced by tai chi in two main ways; flowing movement and attention to posture.

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Shibashi’s gentle movements can be practised by young and old alike to calm the mind, rejuvenate the body, and to improve physical balance and flexibility. It is particularly safe and beneficial for people with chronic pain and tension (physical and mental), and also helps regulate the nervous, cardiovascular, respiratory, digestive and immjne systems. 

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Very little motivation is required to maintain Shibashi as a daily routine because this gentle, simple, flowing routine feels great and provides a prolonged sense of wellbeing.

 

Currently practised by over ten million people, shibashi is the national health exercise in Malaysia and Indonesia. In China, all students of Traditional Chinese Medicine are required to study Shibashi. It is currently the most popular and fastest growing form of qigong in the world.

BODY

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Gentle, flowing movements encourage free flow of qi and blood throughout the body. When there is free flow, everything functions smoothly without tension or obstruction. We feel alive and at ease.

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BREATH

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Deep and slow lower abdominal breathing nourishes the body at the deepest level while calming the mind and stabilising emotions. 

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MIND

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Mindfulness is at the heart of qigong. The mind is absorbed in rhythmic movement and breath. Moments of stillness and presence are experienced which slowly seep into daily life.​​​

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Flowing movement, conscious breathing and mindful awareness together bring about a deeply nourishing and meditative effect.

We start with a gentle warm up, before going into a more in-depth exploration of 3 of the 18 movements (on a weekly rolling basis), followed by the full 18 movement set with less commentary and more flow.

 

Classes are structured to welcome both ongoing weekly attendance and drop ins. Regular attendance is great but classes do not require the commitment of a course. You are welcome to attend every week, or dip in and out.

 

Shibashi in particular is free and easy, full of flow and softness, qualities that are reflected in the class. Movements are slow and fluid to prevent injury and the emphasis is on relaxing and letting go of tension rather than creating it with intense effort.

 

Qigong is generally practiced standing and requires no special clothing or equipment. Chairs are provided for anyone preferring to practice seated or wanting a break from standing.

 

As an acupuncturist, I'll likely bring in classical medicine, seasonal and acupressure tips and will be around for a chat or any questions after class.

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Classes finish at 9.50am to allow time for anyone driving to get to their cars before the local parking restrictions kick in at 10am.

Benefits of qigong include better mental and physical health; a stronger and more fluid body; improved sporting, martial and dance performance and reduced risk of injury; a connection to nature and to something greater than our daily selves.

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PHYSICAL

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Qigong opens the acupuncture channels, and mobilises and lengthens joints, muscles and tissues, allowing qi and blood to circulate more freely and ease pain anywhere in the body. The soft, rocking motions and smooth, synchronised breathing gently stretch and release deep muscular contractions, which increases flexibility, suppleness and balance.

 

MENTAL & EMOTIONAL

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The mind merges with the even-paced movements and rhythmic breathing. Nervous and emotional tensions gradually dissolve. With regular practice, many people experience enabling a calmer mind, renewed sense of energy, improved mental focus and clarity, and enhanced intuition and creativity.

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SOULFUL 

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As awareness of internal energy increases, we also experience a deepening awareness of the energy around us. We might sense a unity between our own life force and that of all living beings, renewing our connection with others and with the natural world.  

• Increases energy, agility, flexibility and balance

• Relaxes and strengthens joints and muscles

• Supports the cardiovascular, digestive, endocrine and immune systems

• Deepens breathing – good for people with asthma and lung conditions

• Lowers blood pressure

• Good for chronic fatigue

• Calms the mind – active relaxation

• Reduces stress, anxiety, depression

• Improves focus and concentration

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Qigong is slow but long-lasting medicine. Its benefits are felt subtly over time and with regular practice. Your future self will thank you!

 

See here for a fantastic summary of qigong research by Peter Deadman.

Qigong can be practised by anybody, anywhere. The simplicity and ease of shibashi qigong is great for both those new to qigong and those with more experience. It is suitable for all ages.

 

Movements are accessible and adaptable for people with injuries and chronic pain conditions, and can help regulate the functionality of all sorts of systemic imbalances. The calm but energising meditative effect is great for anyone experiencing a busy mind, trauma, emotional dysregulation, ADHD, low energy, or stress related conditions such as depression, anxiety, and insomnia. Qigong is also preventative medicine, so even if you are well, it helps you stay that way.

 

Qigong provides an excellent complement to all types of sport/dance/martial arts. Unlike many forms of exercise which focus the larger muscle groups, the movements of qigong stimulate the tiny muscles and ligaments that support and protect the joints of the body.

 

I also feel that qigong is especially beneficial for anyone working in caring professions because it replenishes energy given out in the process of supporting others. It also serves to build up qi (energy) in the palms of the hands which is useful for bodywork therapists.

It is generally recommended to try one form of qigong and stick to it for several months, even years. Repetition encourages progress and a deeper experience over time. Qigong is a treasure that unfolds quietly.

 

The movements practised in class are easily replicated at home for regular practice, even 5 minutes a day is beneficial.

 

At the start of your qigong journey, it might take an element of will power to turn up to class and / or practice at home. But soon the benefits will grow and it will become something you can’t miss. Effort becomes effortless.

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If you simply wish to dip in and out of practice, that is absolutely fine too. Every little counts. 

I have been an acupuncturist for 17+ years and have practised qigong since my very first weeks of acupuncture studies back in 2005. 

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After recommending qigong to many of my acupuncture clients, in 2025 I decided to branch out and train as an instructor myself. 

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I trained in the shibashi qigong form for 6+ months with Tai Chi for Better Health who emphasise accessibility and qigong in the community. 

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I love qigong for the combination of flowing movement and meditative calm it brings me. I'm very excited to be offering qigong alonside acupuncture in my hometown of sunny Worthing!

Rooted in Chinese philosophy, medicine and martial arts, various forms of qigong have been practiced in China for over 3000 years. Previously known as Dao Yin, exercises are described in ancient Taoist texts to promote health, longevity and spiritual enlightenment. For most people it was a way of preventing disease and improving health, for martial artists it improved strength, balance and fighting skills, and Taoists sought spiritual transformation.

 

The term qigong was popularised in China in the 1950s as an umbrella term for the multitude of earlier forms and was promoted as a medical practice for all. Today, qigong is supported by a growing body of scientific research and is practised by millions of people across the world.

 

For anyone interested in a deeper dive, a brief history of qigong by Peter Deadman is available here.