Qigong, which is pronounced chee-gong, is an ancient Chinese healing method that relies on gentle movements and deep breathing to promote physical and mental wellness. According to the Qigong Institute, the practice is a complement to other Chinese healing modalities that include acupuncture, herbs and acupressure. The practice is particularly effective for reducing stress that leads to immune deficiencies, high blood pressure and premature aging.
Step 1
Perform Qigong lying down, sitting or standing. Qigong provides thousands of variations on basic techniques. The main physiological difference between moving and still Qigong practices is the amount of oxygen that moves through your body. You can begin the practice at whatever physical level you’re capable of.
Step 2
Dress in loose clothing that won’t impede your movements. Remove jewelry or any other pieces of attire that could interfere with your concentration and comfort.
Step 3
Stand or sit erectly. The first step in doing Qigong involves establishing correct posture in order to open up the lungs and allow effective deep breathing to take place. Imagine that a string is attached to the top of your head to hold it up. Allow your back to remain in a natural position and look straight ahead.
Step 4
Practice breathing deep into your belly. According to the Qigong Institute, most people do not employ effective breathing techniques and suffer accordingly. Place your hand over your lower stomach and take in a deep breath through your nose and feel your belly rise. The air actually is entering your diaphragm. After a couple seconds, press the air out through your mouth.
Step 5
Clear your mind through whatever technique works for you. Some people repeat a phrase or mantra over and over until they can still their thoughts. Others with spiritual beliefs utilize meditation to calm their minds. Concentrate on your breathing to clear away other thoughts. Qigong is a moving meditation that requires you to be fully present in the moment to achieve the maximum benefits.
Tips and Warnings
- Get the most out of your Qigong practice by doing breathing exercises and movements in an open environment, preferably outdoors when the weather allows. Use a clean room with space to move freely when the weather is too hot or cold for outdoor sessions. To be most effective, Qigong should be practiced for 15 minutes twice a week according to Acupuncture Today.
- Don’t practice Qigong on a full stomach. Be prepared for mild side effects when first starting out. Common side effects of Qigong on beginners include shortness of breath, dizziness and headaches. Some new Qigong practitioners experience trouble sleeping at first, anxiety and difficulty concentrating.
Things You'll Need
- Loose clothing
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