Neigong Training: What You Need To Know To Get Started
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In this article:
What Is Neigong?
Neigong 内功 generally translates as “internal skill.” This refers to the training and application of deep internal “energetic arts.” Neigong training can potentially lead to profound levels of Qi cultivation, transmission, and highly advanced skillsets.
You could think of Neigong as the ‘secret sauce’ of gong fu 功夫 (kung fu). It’s often what's behind the phenomenal feats that are viewed as implausible (or even impossible) by the uninitiated.
On which note, it’s important to point out something right away: Nei gong practices can develop truly remarkable skill and ability (think: strength, agility, and prowess). The Kungfu “Hollywood” movie version is, however (as you should expect), mostly enchanting fantasy (and designed to sell movie tickets).
For the self-motivated, this should be an exciting encouragement (yes—you can do this)! Yet the allure and mythology remain, and therefore the training behind the skill often remains encoded, guarded, and even shrouded in mystery. This can make it difficult to separate fact from fiction, and also to know if someone out there selling “neigong training” actually knows what they’re doing.
So let’s pull the curtain back and take a good look at the skills and practices involved. This should provide you with a solid foundation for your own explorations, and provide enough knowledge to develop discernment as you seek deeper training.
“Neigong Exercises”
First and foremost, it is important to understand that neigong training is what we might call “principle based.”
This is to say that the underlying skills are universal “principles” in process, and therefore can be applied to a vast array of practices. So much so that—to a serious student or practitioner—washing your dishes can be done with neigong (just be careful not to break the glasses with too much Qi)!
So while it’s a common misconception to think that there are “neigong exercises” (as in a calisthenics type workout way) to train—truly effective practices are more about training techniques that involve internal energetic pathways and engagements.
While anything that is trained could be thought of as an “exercise,” it is worthy to note that a lot of true neigong training practices—because of the “internal” nature—may not appear novel or anything special to an outside observer (unless you know what you’re looking for).
This is not to ignore the physical aspects to neigong training—this is very much a part of the process. However, neigong training is intently focused on the manifestations of an internal cultivation process.
A specific purpose that brings us to:
Why Would I Want To Learn Neigong?
As alluded to above, authentic neigong adds immense depth, potentially increased power, and significant advantages to your training (regardless of style, lineage, etc.). Generally considered advanced training, these practices can take your skills to the “next level” (and well beyond).
The benefits of nei gong successfully integrated into your practice can produce:
Greater levels of Qi transmission (or fajin 發勁)
Increases in “energy” and stamina (less work produces more outcome)
Improved balance, agility, and power
More efficient training and therefore, quicker results
The phrase “work smarter, not harder” comes to mind here. When embodied, true neigong skills can transform certain practices into almost effortless activities.
With this training, your ability to understand, access, transmit, and maintain levels of Qi will change dramatically. Most students experience immediately higher levels of efficacy, and vitality in their practice—and all with less effort.
To get there, however, requires foundational skills and a healthy dose of dedicated training.
Authentic Neigong Training
Some things you should know about neigong training before we get to the “how to”:
All systems of Neijia 内家 training (the broad family of Chinese internal practices) should already have neigong principles built in. This is true regardless of the nature of practice (martial, health, or spiritual). It is important to note the “should” here…
Time, politics, and sociological elements have all contributed to the circulation of training that lacks actual neigong principles. The unfortunate result has been a dilution of some practices, and even loss of knowledge from entire training systems. For better or worse, this has led to widespread modern training that may speak the language--but is lacking in practical knowledge and true depth.
Compounding this issue, true training is often (some may argue, appropriately) guarded and kept “secret.” This is usually for the sake of personal safety, accountability, and also the close relationship of neigong to internal alchemical practices (known as Neidan 内丹).
This has only contributed to the rarefying of information over time.
The good news?
Authentic neigong training does still exist in the modern era (you just won’t find it on social media). And, even better news: True skill is within the grasp of most anyone who is willing to put in the time and training required.
So, How Do I Learn Neigong?
We get this question a lot. The short answer is to find a good teacher near you (or be willing to travel to a qualified instructor). It is best to learn in-person, under the guidance and direct observation of someone who knows what they’re doing.
Provided the skills are known to them, a good Martial Arts, Qigong, or spiritual teacher with a Neijia 内家 system background should be able to teach you effective—and possibly even profound—neigong practices.
Finding a good teacher with whom you resonate can sometimes be a challenge. Doing some research and educating yourself (your off to a good start!) will help in both clarifying what you’re actually looking for, and go a long way in finding the teacher who can best help you.
Understanding that neigong specific training is an intermediate to advanced level of practices, it’ll be assumed you have some background to measure against here. If you’re just getting started and looking forward, know that as with most things, personal discernment comes with time and experience (and you’ll quickly figure out who or what kind of training does or does not work for you).
Regardless of where you’re at in personal practice, if you’re searching for a competent teacher to learn neigong practices, here are some essential basic questions you should absolutely be thinking about:
Will the teacher work with you in-person (as in IRL, not just online)?
Do they emphasize proper structure?
Are they an expert (or even knowledgable) in relevant theory?
Are they available (or willing) to answer your questions?
Why these questions are helpful to have in mind:
1. In-person instruction matters: There are so many invaluable reason to train in person! The top-of-list when thinking about advanced training like neigong, is the opportunity for direct, tangible feedback and transmission.
There is much we can do and lean online, however, there are also many discrete skills that are really difficult to “translate” without direct, physical adjustments, palpation, or simply having someone assist in “feeling it” in your body. Anyone who has had this direct experience (and truly knows these skills) also knows that there is simply no substitution for in-person training when it comes to certain advanced practices.
2. Proper structure is actually important. One of the goals of neigong is to turn up the “volume” or “voltage” of Qi moving through the body—right? Well, if we look at the pathways or channels (jingluo 经络, or otherwise) that Qi moves through, we can visualize them as you might think of a hose used to transport water.
What happens to the water flow if you bend and kink a hose? You lose water flow…right? Now imagine the consequential difference between kinking a garden hose vs. the volume flowing through a firehose….
How effectively Qi flows in your body comes down to structure. (how “straight” is the hose?). Achieving advanced levels of skill without paying attention to proper structure is just not an option.
Anyone who is dismissive of structure simply will not have the direct experience or knowledge to teach skills beyond a very superficial level.
3. Its’ nice to know what you’re doing. Having confidence in why you are doing something (anything!) comes from an understanding of how it works. All neigong (as well as tangential practices) is strongly rooted in well established (and teachable) theory—most of which is applicable within Chinese medicine. If your questions about why something is done in a specific way, or how a practice works is met with a “because I said so” or some lengthy non-answer diatribe (maybe involving “cosmic qi” or the like)—this might be a red-flag.
4. You’re going to mess up and need help at some point. It’s not IF, it is When something goes contrary to plan (life, right?). We all make mistakes, need help as we grow, and look toward the guidance of those who came before us. Is the person you’re seeking training from going to be available to provide the much needed assistance when the time comes? This is something to think about in the early stages of your research and is also another great reason to prioritize in-person instruction!
And lastly on the subject of finding a teacher, here’s an Insider Tip: Don’t show up at any teacher’s door demanding high-level training.
It’s important to understand and remember that advanced skills are earned. This requires a bit of effort beyond just establishing proper foundational skills . Any good teacher won’t teach you certain practices until you’ve demonstrated that you’re ready and truly prepared (see safety note, below).
That said, working with a knowledgeable teacher, advanced skills and deep internal techniques will quickly become a natural outgrowth of your practice.
In fact, with a skilled teacher, neigong will become the very process of your practice. You’ll start learning the principles—in a safe and effective way—before you even realize that’s what your learning!
An example of less-than-ideal structure that could prevent successfully training advanced Neigong 内功 skills.
Neigong Safety And Efficacy
While Neigong is generally principle based—you still need a “form,” or practice, in which to apply the principles.
There should be a certain level of competency within your form or practice before any advanced training is applied. Otherwise, at best, you will end up wasting time and energy—or worse, possibly risk personal injury.
Think about this: What would happen if you (were able to) plug-in a hair dryer (built for 110 volts) into an outlet made for a clothes dryer (240 volts)?
Answer: Nothing good for the hairdryer.
Neigong has the potential to significantly increase your “voltage,” or Qi 气 flow. While this is generally viewed as a really positive thing—it is important to pair the correct “appliance” (in this case your body), with the proper “voltage” (level of Qi transmission). This is why it is imperative to have an established, and solid, foundational practice (like Qigong) to build neigong training into.
Good foundational practices are designed to “rewire” your system to be able to handle the increased energetic flow.
This is why neigong training of actual depth is not offered to the general public. Teachers who truly understand the potential of these skills are rarely so cavalier.
Knowledgeable instructors know that teaching actual advanced practices without preparation is rather irresponsible and can potentially even be dangerous. A good teacher will impart Neigong principles progressively, as you gain greater proficiency in your training.
For this reason, we always advise caution (and fair skepticism), when it comes to advanced trainings that are made open to anyone (with a valid credit card, of course).
Neigong vs. Neidan
Another question we often hear is: “Neigong or Neidan, which is better?”
The two concepts are intimately connected, but ultimately two very distinct processes, and a one-for-one comparison is really not easy, or really even appropriate.
Neigong and neidan sound similar because they are indeed related. And in some applications the practices are—to a degree—inseparable. As concepts however, there are some significant distinctions—which are not really a “better or worse” kind of conversation. Let’s take a quick look:
Nèi gōng (内功) is generally translated as “internal skill.”
Nèi dān (内丹) is generally translated as “internal alchemy.”
Both concepts share the character nèi 内, which translates as “interior.” Clearly, both neigong and neidan have to do with accessing, building, and utilizing internal processes of Qi.
While a bit reductive (saving us some time), it could be said that neigong is concerned with “turning up the volume, or voltage” of Qi in the practitioner. Whereas neidan—sometimes reductively viewed as deep neigong processes—is focused on the transmutation of Qi (among other things) in the body.
Ultimately, both categories of practice involve immense increases of ability and skill.
It could be said that neidan practices utilize the skills (greater level of “voltage”) that neigong provides to accomplish even more advanced levels of trainings. And while not a clear line, it could also be said that in order to achieve levels of nei dan practice requires proficient neigong skills.
Regardless of your desired path, both neidan and neigong require a solid “root” in a foundational practice like qigong.
Qigong vs. Neigong?
Here at Red Thread Institute, this not a question at all. As you may recall, all Neijia 内家 (internal arts) training systems have neigong principles built right in!
Here, Neigong means Qigong taught, and done well.
Qigong should contain components of both Wàigōng 外功 (external skill) and Nèigōng 内功 (internal skill). This is part of what makes Qigong so incredibly potent as a practice.
The obvious caveat is that proper training is progressive in nature. So while foundational elements of structure, breath, and intention are essential to proper Qigong training—so too is the basis for advanced Neigong principles.
As your practice develops and grows, the level of internal energetic training will develop proportionally when taught by a competent and invested teacher.
And with proper instruction, foundational training, and expert guidance you may even begin the truly transformative process of neidan training and practices.