Qigong and Baduanjin

Qigong (say "chee-gung") is a gentle mind-body practice from China. It joins slow movement, deep and steady breathing, and calm attention. People have practiced it for many centuries as part of traditional Chinese medicine.¹

Qigong is easy on the joints and can be done standing or sitting. That makes it a good fit for many older adults and busy caregivers. This page explains what qigong is, what research shows, how to start safely and how to learn Baduanjin, one of the best-known qigong routines.

What is qigong?

The word qigong is often translated as "cultivating energy." In traditional Chinese thought, qi is a life energy that flows through the body.⁴ Scientists do not study qi itself. They look at things people can notice and measure, such as mood, sleep, balance, strength and pain.

There are two broad styles.¹

• Dynamic qigong uses movement of the whole body or the arms and legs, done slowly and in time with the breath.
• Meditative qigong uses breathing and mental focus with little or no movement.

Some people also offer "external qigong," where a healer claims to send energy into another person. This is a different thing from the movement practice on this page, and it is better grouped with energy-healing therapies.⁴ This page covers only the gentle exercise you do yourself.

How is qigong different from tai chi?

Qigong and tai chi are close cousins. Both use slow movement, breath and attention. Tai chi grew out of a martial art, while qigong is not taught as a form of self-defense.² Qigong routines are often shorter, with a few movements repeated several times. Many beginners find them easier to learn.

What is Baduanjin?

Baduanjin (say "bah-dwan-jin") is a traditional Chinese qigong routine.⁷ Its name is usually translated as "Eight Pieces of Brocade," because it has eight movements. Each one is simple, such as reaching your arms overhead or pulling an imaginary bow.

A 2018 review looked at 22 studies of Baduanjin. It found the routine may help as an add-on to rehabilitation for thinking skills, mood and physical health. The groups studied included people with Parkinson's disease, chronic neck pain, long-lasting fatigue and mental health conditions.⁷ The authors said better and longer studies are still needed before firm conclusions.⁷

What does research show?

Qigong has been studied less than tai chi, and many studies group the two together.^2,4 Here is what the evidence suggests so far.

In daily life, this means qigong is a reasonable, low-risk choice if you want gentle movement that may also lift your mood and help you sleep. It is not a proven cure for any condition. See how we rate evidence.

Is qigong a good fit for older adults?

Qigong can suit many people in later life. The movements are slow, you can rest any time, and most routines have a chair version. Many studies in older adults and people with chronic illness reported no harmful side effects.¹

It also helps with an often-missed part of staying active. U.S. guidelines advise adults 65 and older to do balance activities, along with aerobic activity and strength training each week.⁹ Qigong is one gentle way to work on balance. You can pair it with walking or the strength and balance routine.

If you have a fear of falling, see fear of falling and preventing falls. Caregivers may also find a short daily routine helps with caregiver stress.

How to start safely

1. Talk with your doctor first, especially if you have heart or lung disease, high blood pressure, dizziness, recent surgery, joint replacement, osteoporosis or balance problems. Ask which movements to change or skip.¹
2. Start in a class if you can. A teacher can check your posture and help you move safely. Videos and books cannot tell you if you are doing a movement correctly.^2,4
3. Use a chair for support or sit down for the whole routine. Most Baduanjin movements can be adapted for sitting.
4. Move within a comfortable range. Qigong should feel easy. Never push into pain.
5. Breathe naturally. Do not hold your breath. Let slow breathing follow the movement.
6. Start small. A few minutes a day is a fine start. Build up as you feel ready.

If you are pregnant, talk with your health care provider before starting, since little research has looked at qigong in pregnancy.¹ Do not use qigong as a reason to put off seeing a doctor about a health problem.¹

Finding a class or teacher

• Ask about training. No federal or state license exists for qigong teachers, and there is no national certification standard. Ask how long a teacher has practiced and taught, and whether they work with older adults or people with your health condition.^1,2
• Veterans: Tai chi and qigong are offered at about 4 in 5 VA medical facilities (81%), some in person and some online. Ask your VA care team.⁴
• Community options: Look at health clubs, community or senior centers, and programs at local colleges. Your health care provider may also know a trusted teacher.^2,4
• Learn at home: Our lessons below teach Baduanjin step by step, with chair versions and cautions.

Learn Baduanjin step by step

Each lesson covers one movement, with breathing tips, a chair version and safety notes. Learn one at a time, then put them together using the Baduanjin practice page.

1. Two hands hold up the heavens: a full-body stretch that sets the pace for the routine.
2. Drawing the bow: opens the chest and works the legs.
3. Separating heaven and earth: one arm reaches up while the other presses down.
4. Wise owl gazes backward: a slow turn of the head, with neck cautions.
5. Swaying the head and tail: a gentle side-to-side sway, with balance cautions.
6. Two hands reach down to the feet: a forward bend, with back and blood pressure cautions.
7. Clenching fists with angry eyes: slow punches from a steady stance.
8. Bouncing on the toes: a light heel lift and drop, with osteoporosis cautions.

Related pages

• Tai chi for mind and body and the tai chi practice
• Exercise for depression and anxiety
• Mindfulness and relaxation training
• Sleep and insomnia and CBT for insomnia, the first treatment experts recommend for long-term insomnia
• Treatment for depression and self-help for anxiety
• Chronic pain and mood

In this section

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.