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Generally speaking all Qi Gong practices can be divided into two categories: Nei Dan Qi Gong (Nei Gong – internal training) and Wai Dan Qi Gong (Wai Gong – external training). Understanding the difference between them will give you an overview of most styles of Chinese Qi Gong, and increase the effectiveness of your practice according to the training theory and methods of your Qi Gong tradition.
NEI GONG is regarded as an internal practice that focuses more on mental training. It emphasizes relaxed muscles and mind power to build Qi in the lower abdomen and centre, which then flows out to the organs and throughout the meridian system and whole body. Nei Gong is mainly based on relaxed training exercises and meditations, and normal abdominal breathing (Zheng Hu Xi) to increase the effectiveness of leading Qi inwards.
WAI GONG is regarded as an external practice that focuses more on physical training. It emphasizes stimulated muscles to build Qi in the skin, arms, legs and extremities, which then flows in to the organs and throughout the meridian system and whole body. Wai Gong is mainly based on vigorous training exercises and meditations, and reverse abdominal breathing (Ni Hu Xi) to increase the effectiveness of leading Qi outwards.
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