For thousands of years, many people in Asia have cultivated their minds, nourished their bodies, healed disease, and reduced stress by using qigong, simple exercises synchronized with the breath. The Chinese words Qigong have many translations. Qi means 'energy' or 'breath,' while gong means 'work,' or 'excellence.' In centuries past, qigong was known as 'Yang Shen,' or 'nourishing life.' Today, modern medical science has demonstrated the powerful healing effects of qigong, from reducing high blood pressure, increasing balance, balancing the sex hormones, and reversing senility.
Get the Energy Flowing with Five Easy Steps
Step 1
Press your tongue against the roof of your mouth, near the 12 o'clock position, straight up, or alternatively, press it against the inner gums just above the front teeth. Keep the tongue planted there throughout the exercise.
Swallow any saliva that is produced, as the saliva produced during qigong is believed to have healing and energizing properties.
Step 2
Breathe slowly and gently through the nose, if possible, or inhale through the nose and exhale through the mouth. The breath should be gentle, full, easy, silent, and without strain. Expand the abdomen fully, allowing the diaphragm to open first, then expand the rib cage. At the top or fullest point of inhalation, all of the breathing muscles should be engaged, including those of the abdomen, diaphragm, and rib cage. During exhalation, the air should be expelled smoothly and silently, emptying the lungs from the top down, ribs first, then the diaphragm and abdomen. Squeeze the belly button gently toward your spine as your lungs empty completely.
Step 3
Using the mind's eye, visualize the breath moving through the body and nourishing every cell. Draw the energy of the breath down to the feet on each exhalation, pulling energy into every cell. During exhalation, push toxins out of every cell, from the feet to the head, and out through the mouth. Qigong masters teach that the fullest and deepest breath comes from the soles of the feet, and from inside every cell.
Step 4
Most importantly, keep a happy, calm disposition during the exercise. Many qigong masters teach the Inner Smile as the very first exercise for new practitioners. To practice the Inner Smile, first use your mind's eye to 'smile,' visualizing that your actual eyes are smiling. Project unconditional love for yourself into your eyes and into the center of the brain. As you concentrate on your eyes, you may begin to feel them become warm and tingle. Direct that warm, unconditionally loving energy down into your heart, then your lungs, then your liver, your spleen and pancreas, and finally to your kidneys.
Step 5
To complete any qigong exercise, direct the energy you've created during the exercise into your abdomen, into the place called the Dan Tien, or Heavenly Field, which is located halfway between the belly button and the 3rd lumbar vertebra. Visualize the energy concentrating at the Dan Tien as a ball of golden light, which is your internal battery.
Tips and Warnings
- Breathe gently. The sound of the breath entering and leaving the nose or mouth should be silent, or nearly so. Relax. Locate any tension in your body, and allow it to dissolve with the breath.
- Breathing exercises may cause dizziness or lightheadedness if done with excess force or tension.
Things You'll Need
- A Quiet Place to Practice.
- Comfortable, loose-fitting clothing.
- Some practices require a chair or low stool.
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