Movement, breath, and mind are already a part of our everyday lives. With continued practice of qigong and tai chi, people begin to see additional health benefits, such as improved cardiovascular health, reduced pain, enhanced sleep, increased focus, improved mobility and coordination, increased confidence, and overall well-being.
Tai chi is a martial art consisting of slow and flowing movements, which include qigong principles; however, qigong has a broad spectrum of uses. During qigong practice, you are learning how to harness and direct energy from within. It can be used for medical reasons, martial arts, or as a spiritual practice for self-exploration and connection.
Qigong and tai chi work when a person utilises the three pillars of practice: movement, breath, and mind. When we move our bodies, the channels are flowing and are regulated through movement. Breath brings in energy from the atmosphere and is essential to life. Each breath expands and lowers our diaphragm, which massages our organs and creates movement and energy flow. Incorporating your mind creates a meditative state while honing in on your intention.
WHAT IS QI?
Qi has many names, such as energy, force, air, wind, breath, spirit, vital energy, life force, or spiritual energy. Qi is described across many cultures. For this article, I’ll be focusing on a Traditional Chinese Medicine (TCM) standpoint to describe what energy is and how it can be incorporated and harnessed as a health practice in your daily life.
According to TCM, qi has different forms, and everything contains it. Each organ houses a different spirit and holds its own energy and emotion. Qi also flows through pathways in the body, called channels or meridians. The meridians connect deeper flows of energy, which are energetically connecting organs, tissues, and layers of the body. These meridians travel toward the head, hands, and feet. Where one meridian ends, another begins, maintaining essential flow and rhythm throughout the body. When in good health, qi and other vital substances are nourished and flourishing, allowing qi to flow freely.
THE THREE PILLARS
Movement
Tai chi is a martial art using bare hands or weapons (swords, staff, sabre, spear, or fans). Qigong practice is woven into tai chi, and the basic elements that give it power are breath, alignment, and intent. During tai chi, breath and movement are coordinated, and the body is aligned and relaxed, which is where your power comes from.
There are different styles of tai chi, with the main ones being Chen style, Yang style, Wu style, Sun style, and Fu style. Each style of tai chi is rooted in relaxation, softness overcoming hardness, rooted stances, coordination of breath and movement, and using internal energy over external brute force. Each style shares common postures, but they are expressed differently. They are all rooted in the same principles but flavoured differently through unique movement qualities, stances, and training emphasis.
Alignment is important for tai chi and qigong. Feet under hips, joints (ankles, knees, hips, shoulders) are relaxed, and an energetic lift can be felt at the crown of the head at the acupuncture point called DU20. The arms, hands, and fingers are relaxed. Space is created at your lower back between the lumbar spine and tailbone, and they are relaxed towards the earth, and the pelvis will be neutral. This stance invites energy to freely flow throughout the body.
Qigong has gentle movements to enhance the flow of energy, and often starts in a standing position; however, if modification is needed for accessibility, seated or lying positions are also acceptable. When doing a qigong meditation in a seated position, alignment of the body is the same with relaxed shoulders, arms, and hands, having an energetic lift at the crown of the head with shoulders over hips, and feet placed on the ground if sitting in a chair. If seated on the ground, feet and legs can be in a comfortable position that supports alignment of the spine. When lying down is required, have the spine in an aligned (straight) position with joints relaxed.
Breath
Tai chi breathing is a natural form of breathing, however, as we get older, it becomes forgotten in the body through lifestyle changes. As a baby breathes, it begins in the belly, then moves to the chest naturally; this is the tai chi breath. Your breath can be assessed by placing a hand on your chest and the other on your belly to see which rises first. This will give you insight into your own flow.
Breathwork in qigong is different. The breath is intentionally directed and assists in energy cultivation and movement. Often, guided visualisation is offered during qigong practice. When practicing qigong, it can be beneficial to look at some photos of the meridians to picture certain meditations as you advance with your practice. This will help picture connections of energy flow through different areas of the body and between organs as you breathe. It’s not essential to learn the meridians when practicing qigong as a beginner, but it can be of great assistance in helping you develop clarity and focus over time.
Mind
Being intentional and choosing something to relax your mind on can help a person enter a meditative state. Often, focus can be placed on being present while breathing, or bringing awareness to posture, or movement.
Picturing your thoughts slowing down and passing through your mind like leaves floating down a river is an example of using visualisation and intent. This will help you flow with your thoughts, slow them down, gain awareness, and heighten focus through practice.
There is a common saying, “where attention goes, energy flows,” and there is much truth in that. A busy mind scatters energy away from its original pathways and could manifest as dizziness, lack of focus, anxiety, and poor sleep. When the mind balances, the person has balance, focus, good sleep, and calmness. A relaxed, alert, and appropriately focused mind is the result of practicing qigong and tai chi.
In qigong, there are many visualisations and meditations to explore. Some guide you up into the “heavens” or universe, and others guide you into the earth. These visualisations can help balance, detoxify, or energize organs that require care and harmony. Each organ has an emotion that it represents. When our emotions and mind are out of balance, qigong practice can be beneficial to bring the organs' energy, spirit, and emotion back into balance, returning one to a more receptive state.
WHERE TO LEARN TAI CHI AND QIGONG
Today, qigong and tai chi can be taught at martial arts studios, Chinese medicine colleges, and other patrons offering them at parks, for example.
For people who prefer self-study, try online courses, video tutorials, forums, or find some books that resonate with what you are seeking from practice. Over the past few years, more teachers have been offering online services and programs, making it more accessible.
INCORPORATING TAI CHI AND QIGONG INTO YOUR LIFE
You don’t need to dedicate hours each day to feel the benefits. Even five to 10 minutes of focused practice can create a shift in your energy and awareness. The key is consistency. It’s better to have a small practice than to be overwhelmed by your schedule and never try it. Although tai chi and qigong can be practiced at any time of day, morning is the best time because qi is most abundant, and it sets a rhythm for the rest of your day.
Start simply: Stand or sit with good alignment, breathe naturally, and focus your mind. Let your movements be slow and deliberate, coordinating with your breath. To get started, you can find meditations online or through meditation apps for free. Over time, you may add visualisations, learn forms, or join a class for more guidance.
The beauty of tai chi and qigong is their adaptability. They can meet you wherever you are, whether you’re seeking exercise, stress relief, spiritual connection, or health support. As you practice, you may notice physical improvements and a greater sense of calm, resilience, and flow in daily life.
