What is Nei Gong?
Nei (內) means “internal,” while gong (功) means “practice” or “skill.” Nei Gong refers to a series of internal changes that a practitioner goes through when following the path to Dao, and these changes may be achieved through practices including qigong or tai chi. Unlike external physical exercise, Nei Gong focuses on restructuring the body’s connective tissues, regulating vital energy (qi), and cultivating stillness and meditative awareness. There is a great number of different exercises which cultivates the treasures of Jing (Essence), Chi (qi, energy, air, breath or life force) and Shen (Spirit) for health, longevity and enlightenment.
Nei Gong is distinct from the broader umbrella term Qi Gong. Qigong is the umbrella term — the entire art of working with Qi. Inside that umbrella sits a progression of three depths: Wai Gong, Nei Gong, and Nei Dan. Direct movement of qi occurs when a practitioner’s mind connects and merges with specific layers of energy within their flesh, and then mobilises that qi to generate the physical movements of any given form. This is the method of all neigong practices, such as tai chi, bagua and Five Element qigong sets. While medical Qi Gong influences energy flows indirectly through choreographed movements, Nei Gong works from internal awareness outward.
Origins & Lineage
Neigong originates in Chinese philosophy of the Dao, the religion of Taoism (Daoism), Traditional Chinese Medicine and folklore, and has a 5000 year history. The term itself, however, is more recent. It was not until the middle of the twentieth century that the term qigong – the ‘gong’ (work or skill) of ‘qi’ (vital energy) – began to be used to incorporate all of these traditions. And this fact – that the term qigong is used as an umbrella term for such a multitude of older practices – explains their enormous variety. A host of different names were used, for example daoyin (guiding and pulling), neidan (internal alchemy), neigong (internal skill), xingqi (circulating qi), zhan zhuang (standing meditation), tuna (exhalation and inhalation), lianyang (refining and nourishing) etc.
Neigong is a part of the daoist Neidan practice of internal alchemy in order to become a real human being. Eventually giving rise to the concept of spiritual alchemy, or Neidan (内丹), which sought to transform the practitioner’s internal energy to achieve higher states of consciousness. The contemporary idea that Nei Gong is a prerequisite for Neidan is based on a historical trajectory in which a folk practitioner of Daoism named Zi Ning Dao Ren put forward the idea that people who practice energetic meditation (Xi Sui is basically Neidan) must also do some Dao Yin exercises to open their bodies physically and energetically. Although this approach was not originally called Nei Gong, in the late 19th century Wang Zuyuan plagerized an earlier text called Wei Sheng Yao Shu and added the concept of a division of Internal and External practice based around ideas in the Martial Arts.
The Neigong/Qigong we teach is in the direct lineage from the Song Dynasty Daoist Chen Xiyi, through Hu Yaozhen and Feng Zhiqiang. Towards the latter part of this period, the three principal internal styles of martial arts (taijiquan, xingyiquan and baguazhang) developed, with their core training methods (neigong) sharing many similarities with the body-breath-mind integration of self-cultivation practices. No, Nei Gong is not specifically Daoist, although many Daoist martial arts practitioners practice Nei Gong. Nei Gong can be practiced by anyone irrespective of religious affiliation and has been claimed by Daoists, Buddhists, and Martial Artists in the past.
How It’s Practiced
Neigong is a subset of Qigong, exercises which combine breathing (調息), movement or posture (調身), and visualization (調心) to self regulate the internal landscape of vital substances (such as Qi 氣) and the internal organs. Neigong exercises that are part of the neijia tradition involve cultivating physical stillness and or conscious (deliberate) movement, designed to produce relaxation or releasing of muscular tension combined with special breathing techniques.
Practice typically begins with structural conditioning. One of the most important principles within classical Qi Gong is that ‘release precedes movement’. In traditional training this is expressed through the cultivation of Song, a state of deep and active release within the body. Song does not mean collapse or softness but the systematic removal of unnecessary tension so that the tissues can respond and adapt. Examples of neigong forms are Zhan Zhuang, Bagua Neigong and various Taoist alchemy meditation methods. Zhan Zhuang—standing meditation—is foundational, training the practitioner to hold static postures while sensing internal energetic movement.
Jing is trained through structural alignment; Qi through breath and sensation; Shen through witness consciousness. Nei Gong is the name given to exercises that are practiced in silence. Nei Gong describes the “inner work”. Whether standing, sitting or lying down, we can cultivate our vitality and energy with the help of the spirit. Practitioners may train standing, seated in cross-legged positions, or lying down, integrating breath regulation with focused internal awareness.
Nei Gong Today
Contemporary seekers encounter Nei Gong primarily through schools that emerged in the late 20th and early 21st centuries. “Established in 2004, we are an international school with branches across Europe and America. Developed from the teachings of Damo Mitchell, we aim to preserve the wisdom traditions of Asia in their purest format possible.” Lotus Nei Gong International is, at heart, a school of personal evolution. It is rooted in traditional lineages that stretch back into ancient times with an unbroken succession of teachers who have immersed themselves in the ways of the masters. Damo Mitchell, one of the most widely recognized contemporary teachers, founded Lotus Nei Gong and authored several books including Daoist Nei Gong (2011), Heavenly Streams (2013), and White Moon on the Mountain Peak (2015). His Nei Gong and internal alchemy training developed under several senior Chinese teachers, including Hu Xuezhi, Hao Nanren and Tan Yichen.
Nei Gong is taught through in-person workshops, retreats, and increasingly through online platforms. We also then have a large online platform called the ‘Internal Arts Academy’ which can be found at: www.damomitchell.com This online platform has weekly ongoing classes, access to classes streamed from Asia and a vast library of theoretical lectures. Classes typically emphasize progressive, structured training rather than drop-in sessions, with students committing to months or years of practice. Even today, Nei Gong is practiced by a small number of individuals. Who have dedicated their lives to its study.
Common Misconceptions
Nei Gong is not simply advanced Qi Gong. Most blogs, Quora threads, and YouTube videos will tell you that Nei Gong is “a higher form of Qigong” — that you start with Qigong and graduate up to Nei Gong once you become advanced. This is partially true and structurally wrong at the same time. Nei Gong is a specific depth of practice within the broader Qi Gong framework, distinguished by its method rather than its difficulty level.
Nei Gong is not purely physical conditioning. While structural alignment and tissue reorganization are foundational, transformation of the body and energy lies at the heart of authentic internal arts practice and in the Nei Gong framework this transformation is not an imagined change but a full restructuring of the whole person. Within this understanding, the body itself becomes the laboratory for change: muscles, connective tissues, joints and skeletal alignment are systematically conditioned so that Qi can actually move in a clear and tangible fashion.
Nei Gong does not require Daoist religious belief. While rooted in Daoist philosophy and cosmology, Nei Gong training focuses on experiential methods. No, Nei Gong is not specifically Daoist, although many Daoist martial arts practitioners practice Nei Gong. Nei Gong can be practiced by anyone irrespective of religious affiliation and has been claimed by Daoists, Buddhists, and Martial Artists in the past.
Nei Gong is not quick or easy. This program is not presented as a rapid route to mastery. Traditional training unfolds over years or decades, with measurable changes in tissue quality and energetic perception developing gradually through consistent practice.
How to Begin
Beginners should seek structured instruction rather than attempting to self-teach from videos alone. Start by locating a qualified teacher through established schools like Lotus Nei Gong, White Tiger Qigong, or lineage-based instructors who can trace their training to recognized teachers in China or Southeast Asia.
For self-study foundations, Damo Mitchell’s Daoist Nei Gong: The Philosophical Art of Change (2011) provides the most comprehensive English-language introduction, covering theory, the three treasures (Jing, Qi, Shen), and foundational methods. Tom Bisio’s Ba Gua Nei Gong series offers detailed instruction in standing meditation and movement practices.
Begin with simple standing meditation (Zhan Zhuang) practiced daily for 10-20 minutes, focusing on structural alignment and the cultivation of Song—deep, active release. When the body is released in this way, Qi is no longer forced to move. Instead it begins to circulate naturally through the areas that have been opened. Expect the first months to be physically demanding as the body adapts to new postural requirements. Progress is measured not in dramatic energetic experiences but in subtle improvements in tissue quality, breathing capacity, and the ability to maintain relaxed awareness during practice.