Chi cong, also spelled chi gong or even chi quong, is a form of meditation and exercise with the same roots as kung fu, tai chi and wing chun, says martial arts historian Dave Coffman. The "chi" in chi cong refers to life energy, a concept with breathing at its center. The breathing exercises of chi cong are intended to direct the flow of life energy. Whether you believe in chi as a supernatural force, or simply a reflection of the importance of breathing, chi cong breathing exercises can help you relax, improve focus and relieve stress.
Basic Breathing
Stand with your spine erect but not locked in place. Keep your head up and eyes forward. This will elongate your torso to allow deeper breathing. Inhale deeply, filling your torso from bottom to top. Exhale completely, emptying your torso from top to bottom. This exercise is sometimes called "filling the vessel," since the flow of air resembles water being poured into and out of a pitcher.
Sectional Breathing
Breathe in deeply, filling only the lower third of your torso. Exhale slowly and completely. Inhale again, this time filling the center third of your torso. Exhale slowly and completely. For your third breath, fill only the upper third of your torso. Run through this cycle three or four times. Sectional breathing helps build your awareness of the course of air through your system and to begin building control over your automatic body responses.
Directed Breathing
Perform the basic breathing exercise. As you inhale, visualize the air filling your left leg rather than your lungs. As you exhale, visualize the air leaving your leg. Progress through your right leg, hips, abdomen, right chest, left chest, right arm, left arm, neck and shoulders, then your head. This exercise is intended to improve your control of energy manipulation, and to build better awareness of different parts of your body.
Awakening the Chi
Stand naturally facing forward. As you inhale, extend your spine and lift yourself up onto the balls of your feet. Move your hands, palms up, until they are level with your chest. Hold your breath and the position for a moment. As you exhale, relax your spine and lower yourself down to your heels. Turn your hands palms down and lower them to hip level. This exercise helps to wake up the body, making it an excellent warm up or first posture of an extended sequence.
References
- Everday Tai Chi: Qigong Exercises
- Dave Coffman; Martial Arts Historian; Hillsboro, Oregon
- "Easy Tai Chi"; Keith Jeffreys; 2004
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