Baoding Balls: History, Benefits, and How To Use Them

Baoding balls, also known as Chinese meditation balls, exercise balls, or sometimes Zen meditation balls, are a pair of relatively small balls, each of them small enough to be held in one hand.

Baoding balls are typically used by rolling both of them (or sometimes, more) repeatedly in the palm of your hand, where the relative positions of the balls are constantly switching. This exercise is intended to improve finger dexterity, and relaxation, as well as aid the recovery of motor skills and muscle strength after injury.

These balls are believed to improve brain function and reduce stress while they exercise your hand muscles, earning them the name meditation balls’.

Beginners using the Baoding balls usually find the balls maintain contact as they are rotated. Yet, with practice, we can rotate and manipulate these balls without having them touch each other.

History of Baoding Balls

Although the hollow Baoding balls we know today only came into existence during the Ming Dynasty (1368 to 1644 CE), the history of Baoding balls has begun as far as the times of the Han Dynasty (26-220 CE). The name Baoding balls’ itself comes from the Baoding city in Hebei province, where the balls are believed to have originated from.

However, the Han Dynasty archives didn’t actually show iron balls, but walnuts that are used to train the hands. It’s only during the Sung Dynasty (960-1279 CE) —many centuries later— that iron balls replaced these walnuts. This is also the time when the Baoding balls are also used as weapons, practiced in martial arts and Chinese acrobats. It is believed that the Baoding balls provided enhanced powers to help their strength and performance.

As mentioned, it is only during the Ming Dynasty that the hollow Baoding balls we know today were invented. It is believed that Emperor Jia Jing (1522-1567 CE) ordered his court to study the iron balls for their effects, and a method was then invented to create hollow balls (that is lighter and easier to manipulate) instead of solid iron design.

In the times of the Qing Dynasty, Emperor Qianlong (1736-1799) was prescribed by his physician to exercise his hands using the Baoding Balls every day. He went fond of these Baoding balls, which pushed them into cultural popularity. Qianlong was famous to be China’s longest-living emperor in its history, which further promoted the use of Baoding balls for good health.

During this period, the Baoding balls achieved mainstream popularity and were sought after by many people as one of the Three Treasures of Baoding (Baoding balls, potherb mustard, and flour sauce). Over the years, various methods were used to improve the design of the Baoding balls, including the technique of placing a smaller ball and a spring inside the ball to produce a pleasing musical chime.

Over its long history, the Baoding balls have been called many names: Chinese stress balls, Chinese medicine balls, Chinese exercise balls, dexterity balls, meditation balls, harmony balls, or just Chinese balls. Some of these names signify the benefits these balls provide, which we will discuss below.

Related reading: “Traditional Chinese Games and Outdoor Activities“

The Symbolism and Cultural Significance of Baoding Balls

Baoding balls are not just physical exercise tools; they carry deep symbolic meanings in Chinese culture. The design of Baoding balls often reflects traditional Chinese beliefs, including the principles of Yin and Yang. The two balls represent balance—just as Yin and Yang represent duality in nature. When used properly, Baoding balls promote harmony between the mind and body, reinforcing the ancient Chinese concept of holistic well-being.

In Chinese folklore, Baoding balls have been associated with longevity and wisdom. The Qianlong Emperor, who was known for his long and healthy life, was said to have used Baoding balls daily. This contributed to their widespread adoption among scholars, martial artists, and elderly individuals who sought to maintain dexterity and mental clarity.

Benefits and Uses of Baoding Balls

As we’ve discussed, Chinese people have used the Baoding balls for centuries. Even today, doctors not only in China but all over the world sometimes recommend Baoding balls to patients who suffer from fatigue or hand/arm injuries (including post-surgery recovery). This is because the Baoding balls are believed to activate different meridian pressure points found in the palm of the hand.

In traditional Chinese medicine, we also believe the presence of Chi (or Qi), the life energy that flows through the body through channels we call meridians. Through these meridian lines, the fingers are connected to all the vital organs in the body including our brain, and Baoding balls are believed to stimulate these meridian points to restore the flow of chi.

Although the Baoding balls are mainly used in the hands and fingers, the rotating motion can benefit the whole body. With the pressures created by the Baoding balls’ movements, the patient’s internal energy flow is enhanced, which can produce the following benefits:

• Relieving stress and anxiety
• Relaxing muscles and joints
• Improved mental state and reduce memory loss
• Enhanced quality of sleep

While your hand muscles work while rotating the Baoding balls, your brain is actively engaged, creating a focused awareness and mindfulness (mind-body connection) to avoid distractions. Although the Baoding balls, as discussed, are often called “meditation balls”, they are rarely used in formal sitting meditation practice since they tend to be distracting.

However, rotating the balls is a meditation practice in itself, allowing us to focus on moving the balls, centering the mind to ease anxiety and regulate our minds.

Take a look at these “Baoding balls” designs – Aff-link

How To Use Baoding Balls

While there are various different motions you can use with the Baoding balls, the basic practice is to rotate the balls. You can do this by pushing a ball down and along the palm by using your thumb while pushing the other ball using your pinky up and over.

This movement might feel weird at first, so spend some time getting familiar with it and you can experiment with different movements. Have patience, do it slowly before speeding up, and it’s okay to drop the balls at first.

As you get more familiar with this movement, you can try to increase the speed, change direction, maintain a similar space between the balls throughout (so they don’t touch each other), and so on. Once you can effectively maintain a space between two balls, you can switch to heavier or bigger balls if you want. Also, you can try another pair in a different texture or material.

If you want even more challenge, there are various modifications to the exercise you can try. You can try moving one ball over the other repeatedly, or turn your palm to face down while you rotate the balls.

Don’t forget to switch between both hands or even practice with both hands simultaneously with coordinated movements. You can even use three or more balls if you want, although it may take some more practice.

Advanced Techniques and Exercises

For those who have mastered the basic rotation of Baoding balls, several advanced techniques can add new challenges:

1. Reverse Rotation: Instead of rotating the balls forward, try rotating them in the opposite direction to activate different muscle groups.
2. Vertical Rotation: Instead of keeping your palm facing up, try rotating the balls while keeping your hand vertical or even upside down.
3. Multi-Ball Rotation: Advanced practitioners can use three or four balls at once, enhancing coordination and dexterity.
4. One-Handed Dexterity Challenges: Try switching the balls between fingers without letting them touch your palm.
5. Tai Chi Integration: Some Tai Chi masters incorporate Baoding balls into their practice, moving the balls in sync with their breathing and body movements.

How to Choose Your Baoding Balls

The first thing to consider when choosing different Baoding Balls is size. That is, what size works for your hand. If you can, try it before you buy so you can be sure that it is comfortable and easy enough for your hands to rotate. In general, choose 35-40mm balls if you have a small hand or if you are a beginner, and you can get 40-50 mm pair of balls if your hands are bigger.

A general rule of thumb is that you should be able to comfortably hold a ball between your thumb, index, and middle finger while using your pinky and ring finger to balance it.

The second thing to decide is whether you’d like a music chime inside the balls. In most cases, one ball will have a higher chime tone (representing the yang energy of the yin/yang principle) while the other ball will produce a lower chime tone (representing the yin energy). If, for example, you are planning to use the balls when commuting on public transport, then you might want to avoid getting ones with chimes.

Take a look at these “Baoding balls” designs – Aff-link

Last but not least, is about choosing between different designs and materials. Obviously, there’s no one way to do this, but you should try to find something you really love so you’ll be more motivated to use the Baoding balls regularly. As we’ve discussed, there are plenty of designs to choose from, with various different materials.

If you want extra health benefits, there are Baoding balls with little spikes or nubs all around the ball. These spikes can help stimulate your acupressure points more and will produce their own unique, pleasing sensation.

In general, you should choose a pair that is as close to perfect spheres as possible, and as smooth as possible. If you practice a lot, you should choose a robust finish that won’t easily wear off with regular practice.

Different Types of Baoding Balls and Their Unique Properties

Baoding balls come in a variety of materials, each with distinct properties and potential benefits:

• Metal Baoding Balls: Traditionally made of steel, iron, or chrome, these balls are durable and provide a heavier workout for hand muscles.
• Jade Baoding Balls: Jade is considered a sacred stone in Chinese culture, believed to bring peace, protection, and healing properties.
• Wooden Baoding Balls: Lightweight and often engraved with intricate designs, wooden Baoding balls are a good choice for beginners.
• Cloisonné Baoding Balls: These balls are made of metal but covered with a decorative enamel finish, featuring traditional Chinese patterns such as dragons, phoenixes, or Taoist symbols.
• Magnetic Baoding Balls: Some modern versions incorporate magnets, which are believed to enhance blood circulation and energy flow.

The Role of Baoding Balls in Traditional Chinese Medicine (TCM)

According to Traditional Chinese Medicine, Baoding balls stimulate acupressure points in the hands, which correspond to various organs and energy channels throughout the body. Regular use of Baoding balls is believed to:

• Improve circulation by stimulating meridians connected to the heart and lungs.
• Aid digestion by activating pressure points linked to the stomach and spleen.
• Reduce tension headaches by enhancing energy flow to the head and neck.
• Strengthen the immune system by improving overall Qi circulation.

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How to Maintain and Care for Your Baoding Balls

To ensure your Baoding balls remain in top condition, proper care and maintenance are essential:

• Metal Baoding Balls: Wipe them with a dry cloth after use to prevent rust. Occasionally applying a light coat of oil or wax can help maintain their shine.
• Jade and Gemstone Baoding Balls: Clean with a soft, damp cloth and avoid dropping them, as they can be fragile.
• Wooden Baoding Balls: Store them in a dry place to prevent cracking or warping over time.
• Cloisonné and Decorative Baoding Balls: Handle with care to avoid chipping the enamel. Store them in a fabric-lined box for added protection.

End Words

Practicing with Baoding balls might be very difficult at first and might demand all your focus, but as you improve, it can be a great exercise to help relax your mind and muscles while training your focus. But they offer more than just a simple hand exercise—they represent centuries of tradition, healing, and mindfulness.

Whether you are looking to improve dexterity, reduce stress, or enhance your overall well-being, incorporating Baoding balls into your daily routine can provide lasting benefits. By selecting the right material, practicing advanced techniques, and maintaining proper care, you can enjoy the full potential of this ancient Chinese practice.

Feature Image from Depositphotos