Qi Deviation vs Cleansing: A Safety-First Guide for Beginners

Sometimes Qi Gong leaves you warm, teary, or deeply relaxed. Other times, you might feel light-headed, buzzy, or even overwhelmed. Which is healing “cleansing”… and what might be a problem? This guide gives you plain-English ways to tell the difference, what to do in the moment, and how to practise safely so you can enjoy Qi Gong with confidence.

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First, two helpful definitions

Cleansing (normal after-effects).
Gentle shifts while your system down-regulates: warmth in the hands, tingles, sighs, swallowing, an urge to yawn, a soft emotional release, a light “floaty” calm. These usually pass within minutes, and you feel steadier afterwards.

Possible Qi deviation (practice strain).
Unsettling reactions during or after practice: pounding or pressured head, dizziness, chest tightness, racing thoughts, panic, derealisation/dissociation, insomnia spikes, or strong agitation that doesn’t settle when you stop. In rare cases (usually with intense methods or pre-existing vulnerability) people can experience severe mental-health symptoms. In China this has been described as a “qigong psychotic reaction,” a culture-bound diagnosis with acute, transient psychotic or dissociative features triggered after practice. It’s rare—but important to name and handle with care. (Oxford Reference)

Key idea: cleansing eases with rest and feels integrating; deviation persists, escalates, or feels destabilising.

Why reactions happen (the body side and the mind side)

• Breath and nerves. Slow, longer-exhale breathing increases vagal tone, steadies CO₂/O₂ balance, and nudges the nervous system towards calm. Pushy or fast breathing, by contrast, can tip you into low CO₂ symptoms (dizziness, pins and needles, racing thoughts). We favour slow, light, quiet breath. (PMC)

• Alignment and tension. New postures release long-held tension. As muscles let go and blood flow changes, transient waves of warmth, trembling, or emotion are common.

• Attention and memory. Qi Gong invites interoception. As you feel more, old stress can surface. Grounding skills keep this tolerable and integrating. Trauma-aware pacing matters.

A simple “in-the-moment” plan (2–5 minutes)

If you feel off during practice, do less and follow this gentle sequence:

1. Stop and soften. Open your eyes. Unclasp jaw and hands.

2. Find the floor. Feel both feet. Bend knees slightly. Press toes into the ground for 5 slow counts.

3. Lengthen the out-breath. Inhale through the nose for 3–4. Exhale for 6–8. Whisper-quiet. (PMC)

4. Orient to the room. Name five things you can see, four you can feel, three you can hear, two you can smell, one you can taste. This 5-4-3-2-1 grounding resets attention to the here-and-now. (NCBI)

5. Sit, sip, and reassess. Sit down. Sip water. If you now feel calmer, end practice for today and take a short walk.

If symptoms persist, worsen, or feel scary, stop for the day and follow the “red-flag” guidance below.

Safety first (read once, practise often)

• Work well inside comfort. Shorter, slower, softer.

• Keep breath light and quiet, with an easy longer exhale. No breath-holding. Skip any high-ventilation breathwork unless supervised and well-tolerated—fast methods can provoke dizziness, tingling, and anxiety. (ScienceDirect)

• Prefer eyes open and small ranges if you live with trauma, panic, or dissociation.

• Avoid strong visualisations and energy routes (e.g., forceful Microcosmic Orbit) until you have months of stable basics.

• If you feel head pressure, lower the hands, bend the knees, and bring attention to the feet.

• Practise earlier in the day while you stabilise; resume evenings later.

Red flags: stop and seek help

Call your GP or urgent care if you experience any of the following during or after practice:

• Chest pain, severe breathlessness, fainting, or sudden neurological symptoms.

• Intense agitation, paranoia, hearing/seeing things others don’t, or a dramatic change in sleep and behaviour (especially if you have a history of bipolar or psychosis). These rare, acute syndromes after meditation/Qi Gong are described in the literature; they need clinical support, not more practice. (Meditating In Safety)

A trauma-aware way to build your practice

Start tiny. Two minutes of standing soft (micro-bent knees, loose shoulders) with a 3/6 nasal breath ratio.
Prefer moving first. Gentle flows (Cloud Hands, Lift the Sky) before stillness help discharge excess energy.
Stack cues. Low light, warm room, and a timed stop.
Finish grounded. Hands over the lower belly, then stroke down legs to the feet.
Journal one sentence. “Before: ___ / After: ___.” Look for trends.

Return-to-practice plan after a wobble

1. 48–72 hours of rest from formal practice. Gentle walks and normal routines only.

2. Week 1: 2–3 minutes seated, eyes open, 3/6 breathing, plus one minute of slow “washing down the body” with the hands.

3. Week 2: Add 2–3 minutes of standing with hands resting over the lower belly. No visualisations.

4. Week 3: Introduce a single, simple movement you like (e.g., Lift the Sky) for 60–90 seconds.

5. Week 4: Consolidate. 6–8 minutes total on good days. Keep the focus in the feet when in doubt.

If at any point you feel destabilised, revert to the last stable week and/or pause to speak with a clinician or experienced teacher.

For teachers and self-leaders: a short checklist

• Always teach light, longer exhales and micro-bent knees.

• Offer eyes-open and chair-based variants as standard.

• Name normal after-effects up front to avoid fear.

• Set opt-out language: “If anything feels too much, lower your hands, feel your feet, and rest.”

• Keep strong breathwork and esoteric routes off the menu in beginner classes.

• Invite post-class check-ins for anyone who looks unsettled.

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What the evidence says (and how to read it)

• Adverse events in Tai Chi/Qi Gong are uncommon and usually mild. Reviews find Tai Chi is unlikely to cause serious harm; the usual complaints are short-lived muscle soreness or joint niggles. Reporting quality varies, so we teach conservatively. (PMC)

• Documented reactions include dizziness, headaches, tinnitus, and head “distension.” These are catalogued in safety overviews and are good reasons to slow down, shorten sessions, and emphasise the out-breath. (PMC)

• Slow, paced breathing supports calm. Studies show that slow nasal breathing (often around 6 breaths per minute) improves ventilation efficiency and heart-rate variability—useful for settling anxiety. (PMC)

• Rare but serious mental-health events exist. Case literature describes acute, time-limited psychotic or dissociative episodes after intense or prolonged meditation/Qi Gong in vulnerable individuals; these require medical assessment. (Meditating In Safety)

• Grounding works. Trauma-informed guidance endorses here-and-now orienting skills (e.g., 5-4-3-2-1) when people feel overwhelmed or dissociative. Build these into your practice. (NCBI)

Bottom line: for most people, Qi Gong is safe and beneficial when done softly, briefly, and often. Use longer exhales. Keep ranges small. Stop if unsettled. Seek help promptly for red flags.

FAQs — Qi Deviation vs Cleansing: A Safety-First Guide for Beginners

How do I tell cleansing from deviation in real time?
Cleansing feels easing: yawns, sighs, warmth, tears that pass, a gentle “reset.” Deviation feels destabilising: pressure in the head, panic, derealisation, or agitation that doesn’t settle when you pause. If in doubt, stop, ground, and reassess for ten minutes.

Can Qi Gong cause psychosis?
It’s very rare, but acute, time-limited psychotic reactions after meditation/Qi Gong are described in the literature, usually in vulnerable individuals or after intense practice. If you notice paranoia, voices, or dramatic behaviour shifts, stop and seek medical care. (Meditating In Safety)

I felt dizzy with tingling fingers—what now?
You may have breathed too fast or forcefully. Sit down, lengthen the exhale, and return to light, quiet nasal breathing until symptoms pass. Practise shorter next time. (PMC)

Is Standing Meditation riskier than moving practice?
Not when taught well. Stillness can surface sensations quicker, so keep times short, eyes open, and knees soft. Research protocols monitor adverse events; reported issues are typically minor when pacing is sensible. (BMJ Open)

I have trauma, panic, or dissociation—should I avoid Qi Gong?
You don’t have to avoid it, but you must pace it. Practise with eyes open, small ranges, and a short, quiet exhale. Keep sessions brief. Learn grounding first. Pause and seek support if you feel unsafe. Trauma-informed sources recommend present-moment orienting when overwhelmed. (NCBI)

Further reading on Bright Beings Academy

• Standing Meditation (Zhan Zhuang): 5-Minute Foundations — https://brightbeingsacademy.com/post/standing-meditation-zhan-zhuang-foundations

• Eight Brocades (Ba Duan Jin): A Gentle Starter Guide — https://brightbeingsacademy.com/post/eight-brocades-ba-duan-jin-guide

• Qi Gong Evidence (2025): What Studies Actually Say — https://brightbeingsacademy.com/post/qi-gong-evidence-2025

• Morning vs Evening Qi Gong: Which Serves You Best? — https://brightbeingsacademy.com/post/morning-vs-evening-qi-gong

• Chair Qi Gong (Office Edition): Calm in 5–10 Minutes — https://brightbeingsacademy.com/post/chair-qi-gong-office

• Qi Gong, Sound & Dahn Jon Toning — https://brightbeingsacademy.com/post/qi-gong-sound-dahn-jon-toning

Join Bright Beings Academy

Ready to practise safely with kind structure and live support? Join Bright Beings Academy below and choose the membership that suits you. I’ll place the membership options block here so you can get started right away.

I look forward to connecting with you in my next post.

Until then, be well and keep shining.

Peter. :)