A year ago, I made a decision that would change my life. I’d been introduced to Qi Gong (pronounced “chee-gong”) by my dear friend Steve Logan, a true master of the practice. We’d practiced together a few times, and I was captivated by the gentle power of these slow, flowing movements. But life got busy, as it does, and my practice fell away.
When Steve passed, I felt the loss deeply. To honor his memory and the gift he’d shared with me, I decided to truly incorporate Qi Gong into my life. And here’s where the universe stepped in—because wouldn’t you know it, right here in my hometown, I found Stephanie Dolphin, an incredible instructor who has guided me on this journey.
The timing felt like more than coincidence. The universe was doing its thing for me again, removing every excuse I might have had.
Twelve months later, I can tell you with absolute certainty: Qi Gong has transformed not just my body, but my entire relationship with health, stress, and energy. Let me share what I’ve learned and why this 5,000-year-old practice might be exactly what you’re looking for.
What Is Qi Gong?
Qi Gong is an ancient Chinese healing practice that combines gentle movement, controlled breathing, and meditation to cultivate and balance your body’s vital energy—called “Qi” (life force energy). Think of it as a moving meditation that awakens the natural healing power within you.
Unlike intense workouts that deplete you, Qi Gong actually gives you energy. The slow, deliberate movements, coordinated with breath, help energy flow smoothly through your body’s meridian system, releasing blockages and promoting healing from the inside out.
What I Love Most About Qi Gong: No Excuses
Here’s the thing that makes Qi Gong so accessible, so beautifully simple: you can do it anywhere, anytime, with absolutely nothing.
No yoga mat. No special equipment. No gym membership. No excuses.
I’ve practiced Qi Gong in my backyard at sunrise, in hotel rooms while traveling, in the park during lunch breaks, even standing in my kitchen waiting for coffee to brew. All you need is your body, your breath, and a few feet of space.
This was one of the lessons Steve taught me—Qi Gong meets you where you are. Stephanie reinforced this wisdom in every class. Whether you have five minutes or fifty, whether you’re in workout clothes or business attire, you can practice. The simplicity is the point.
In a world where we’re constantly told we need more stuff, more space, more time to take care of ourselves, Qi Gong whispers a different truth: everything you need is already within you.
My Personal Journey: What Changed in One Year
My Personal Journey: What Changed in One Year
When I started, I was already in a pretty good place—sleeping well, no major aches or pains, feeling generally balanced. But something about Qi Gong called to me. I was drawn to the gentle, flowing movements, so different from anything I’d tried before.
Here’s what shifted:
The first thing I noticed was the energy. Within just a few sessions, I could actually feel it moving through my body as I practiced. It wasn’t dramatic or overwhelming—just this subtle, warm awareness flowing with each slow, deliberate movement.
By the first month, I realized I was even more relaxed than before. I thought I was already pretty chill, but Qi Gong took me to another level. It was like discovering a deeper layer of calm I didn’t know existed.
Around month three, the gentleness of it really started to sink in. Unlike yoga, which I’d found too strenuous at times, Qi Gong never pushed or strained. It met me exactly where I was. The movements were soft, accessible, forgiving—yet somehow profound.
By month six, this practice had woven itself into the fabric of my daily life. It became less about “doing exercise” and more about cultivating something deeper—a kind of inner stillness that stayed with me throughout the day.
But the most surprising change? How much more grounded I felt. I already handled life pretty well, but now I had this practice that deepened my sense of peace. It’s like Qi Gong added another dimension to my wellbeing—one I didn’t even know I was missing.
The Remarkable Health Benefits of Qi Gong
The scientific research on Qi Gong is impressive and growing. Here’s what studies have shown:
Physical Benefits:
- Cardiovascular Health: Lowers blood pressure, improves circulation, and supports heart health
- Pain Management: Reduces chronic pain, especially in the back, joints, and muscles
- Balance & Flexibility: Prevents falls (especially important as we age) and maintains mobility
- Immune Function: Boosts immune response and reduces inflammation
- Energy Levels: Increases stamina and reduces fatigue without depleting the body
- Digestive Health: Improves digestion and metabolism through gentle internal massage
- Respiratory Function: Enhances lung capacity and breathing efficiency
Mental & Emotional Benefits:
- Stress Reduction: Activates the parasympathetic nervous system, calming the stress response
- Anxiety & Depression: Studies show significant improvements in mood disorders
- Mental Clarity: Enhances focus, concentration, and cognitive function
- Sleep Quality: Promotes deeper, more restorative sleep
- Emotional Balance: Helps regulate emotions and build resilience
- Mind-Body Connection: Develops greater body awareness and mindfulness
Energetic Benefits:
- Qi Flow: Removes blockages in the body’s energy meridians
- Vitality: Builds and stores vital energy rather than depleting it
- Grounding: Creates a sense of rootedness and stability
- Inner Peace: Cultivates a deep sense of calm and centeredness
Who Can Benefit from Qi Gong?
The beautiful thing about Qi Gong? It truly is for everyone. Regardless of age, fitness level, or health status, you can practice and benefit from Qi Gong.
Qi Gong is Perfect For:
Seniors & Older Adults: The gentle, low-impact movements are ideal for maintaining mobility, preventing falls, and supporting healthy aging. No intense strain, no risk of injury.
People with Chronic Illness: Those living with conditions like arthritis, fibromyalgia, chronic fatigue, diabetes, or autoimmune disorders find Qi Gong supportive without being overwhelming.
Cancer Patients & Survivors: Research shows Qi Gong can help manage side effects of treatment, boost immunity, and support recovery.
Stressed-Out Professionals: If you’re overwhelmed, burned out, or constantly in “fight or flight” mode, Qi Gong is your antidote. It retrains your nervous system to relax.
Athletes & Fitness Enthusiasts: Qi Gong complements intense training by promoting recovery, preventing injury, and improving performance through better energy flow.
People with Anxiety or Depression: The combination of movement, breath, and meditation has proven effective for mental health support.
Insomniacs: The deeply relaxing nature of Qi Gong practice can reset sleep patterns and promote restful sleep.
Anyone Recovering from Injury or Surgery: Qi Gong supports healing without putting stress on the body.
People New to Mind-Body Practices: If yoga feels too complicated or meditation too challenging, Qi Gong offers a gentle entry point.
Those Seeking Spiritual Growth: Beyond physical health, Qi Gong is a profound spiritual practice connecting you to your inner wisdom.
Office Workers with Poor Posture: Qi Gong counteracts the effects of sitting all day, releasing tension and realigning the body.
Parents & Caregivers: When you’re giving so much to others, Qi Gong helps you refill your own cup.
Honestly? If you have a body and you breathe, you can benefit from Qi Gong.
Simple Qi Gong Movements to Get Started
Let me share some foundational movements that have become part of my daily practice. Start with just 10-15 minutes a day—consistency matters more than duration.
1. Opening the Qi Ball (Holding the Ball)
○ Person standing
/|\ Arms rounded in front
/ | \ As if holding a large ball
/ \
/ \ Feet shoulder-width apart
How to do it:
- Stand with feet shoulder-width apart, knees slightly bent
- Raise your arms in front of your chest as if holding a large beach ball
- Palms face each other, about 8-10 inches apart
- Relax your shoulders, soften your elbows
- Breathe slowly and imagine energy flowing between your palms
- Hold for 2-5 minutes, feeling warmth or tingling
Benefits: Awakens sensitivity to Qi, calms the mind, centers your energy
2. Lifting the Sky (Scooping the Stream)
\ ○ / Arms lifted overhead
\ | / Palms facing up
| Looking up gently
/ \
/ \
○ Then lower down
/|\ Arms sweep down
/ | \ Palms facing earth
/ \
How to do it:
- Start in standing position, arms at sides
- Inhale as you slowly raise arms forward and overhead, palms up
- Look up gently as arms reach the sky
- Exhale as you lower arms back down to sides
- Repeat 8-12 times, moving slowly and smoothly
Benefits: Opens the chest, improves breathing, lifts energy and mood
3. Push the Mountain (Pushing Palms)
○ Arms extended forward
-|- Palms pushing out
/ | \ Strong stance
/ \ Power from center
/ \
How to do it:
- Stand in a comfortable stance
- Bring hands to chest level, palms facing forward
- Inhale and draw hands back toward chest
- Exhale powerfully as you push palms forward
- Imagine pushing away stress, tension, or negativity
- Repeat 8-10 times with focused intention
Benefits: Releases tension, builds strength, clears stagnant energy
4. Swimming Dragon (Spinal Wave)
○ Head leads gentle wave
~|~ Spine undulates
/ | \ Like water flowing
/ \ Through the body
/ \
How to do it:
- Stand with feet shoulder-width apart
- Gently shift weight from one foot to the other
- Allow your spine to undulate in a smooth wave motion
- Head leads, spine follows like a dragon swimming through water
- Arms hang loosely, moving naturally with the body
- Continue for 1-2 minutes
Benefits: Releases spinal tension, improves flexibility, massages internal organs
5. Closing the Qi (Gathering Energy)
○ Arms raised out
\|/ Then brought to center
/ | \ Palms over lower belly
/ \ Gathering energy inward
/ \
How to do it:
- After your practice, stand quietly
- Raise arms out to sides, then slowly bring palms to lower abdomen
- Stack hands over your lower dantian (about 2 inches below navel)
- Men: left hand on abdomen, right hand on top
- Women: right hand on abdomen, left hand on top
- Stand quietly for 2-3 minutes, feeling energy settle
Benefits: Seals in the energy you’ve cultivated, grounds and centers you
Tips for Your Qi Gong Practice
Start Small: Even 10 minutes daily is more beneficial than an hour once a week. Consistency builds the practice.
Practice Outdoors When Possible: Qi Gong in nature amplifies the energy work. Morning practice is especially powerful.
Let Go of Perfection: There’s no “perfect” form. Focus on how the movements feel, not how they look.
Breathe Naturally: Don’t force your breath. Let it deepen naturally as you practice.
Be Patient: Benefits accumulate over time. Some people feel immediate shifts, others notice changes gradually.
Find a Teacher: While you can learn basics online, having a qualified teacher can deepen your practice immensely.
Listen to Your Body: If something doesn’t feel right, modify it. Qi Gong should never cause pain.
The Practice That Keeps Giving
One year into my Qi Gong journey, I’m not the same person who began this practice to honor Steve’s memory. I’m calmer, healthier, more resilient, and deeply connected to my body in ways I never imagined possible. I like to think Steve would be proud—and I know he’d be smiling at how the universe conspired to put Stephanie in my path exactly when I needed her guidance.
The gift of Qi Gong isn’t just in the health benefits—though those are remarkable. It’s in the daily reminder that healing doesn’t always have to be hard. That sometimes the most powerful medicine is simply learning to move with intention, breathe with awareness, and allow energy to flow freely through your body.
In our culture that values intensity, speed, and pushing through, Qi Gong offers something revolutionary: the understanding that gentle, consistent practice can create profound transformation. And unlike so many wellness practices that require equipment, memberships, or perfect conditions, Qi Gong asks only that you show up. Anywhere. Anytime. No excuses.
Your body already knows how to heal. Qi Gong simply removes the obstacles and awakens that innate wisdom.
Are you ready to begin your own journey? Your body, mind, and spirit are waiting. And trust me—when you’re ready, the universe has a way of removing your excuses too.
Have you tried Qi Gong? I’d love to hear about your experience! Share your thoughts in the comments below, or reach out if you have questions about starting your practice.
Note: If you’re in the Red Deer area, I highly recommend checking out classes with Stephanie Dolphin—she’s an exceptional instructor who brings both knowledge and heart to her teaching.