Qi gong is a traditional Chinese system of movement and meditation that, according to the National Institutes of Health's Senior Health website, is thought to help improve circulation, enhance immune function, and relieve stress. Breathing is one of the keys to good qi gong practice---after all, one translation of "qi" is "breath," and a common translation of "qi gong" is "breath work." Use qi gong breath work throughout the day to help you feel more grounded and to achieve a full range of motion, even if you don't have time for a complete workout. Qi gong is not a replacement for conventional medical therapy.
Lower Dantian Breathing
Step 1
Stand with your feet shoulder width apart and your spine straight. Place your right hand over the area of your belly just below your navel. Place your left hand over your right hand. In Chinese medicine, this is your lower dantian, the place where your body stores energy, or "qi."
Step 2
Place your tongue against the roof of your mouth and allow your teeth to touch each other lightly. This position completes an energy circuit within your head, and allows the qi to move more abundantly through the entire body.
Step 3
Breathe in through your nose, relaxing deep down throughout your core. Your belly should expand into your hands with your breath.
Step 4
Breathe out, allowing the belly to compress slightly inward. Continue this exercise for one or two minutes. Focus your mind on your hands and the movement of your belly.
Stretching the Spine to Breathe
Step 1
Sit on the floor with your legs extended out in front of you and spread slightly. Place your palms on the floor behind you.
Step 2
Inhale, allowing your head to lean back while opening and stretching your chest. Turn your feet outward slightly.
Step 3
Exhale, leaning the head and torso forward. Bring your hands in front of you and clasp your wrists to stretch your upper back. Turn your toes in slightly. Repeat.
Step 4
Place the palms behind you and tilt back, stretching the chest. Soften your belly so that as you stretch the spine back, you allow breath to enter your lungs. Rather than inhaling to make the stretch happen, stretch to make the breath happen.
Step 5
Tilt forward, bringing the hands in front of you. Allow the compression of your torso to gently expel the breath. Repeat.
Tips and Warnings
- Join a qi gong class for maximum health benefits. If you have trouble relaxing while doing lower dantian breathing, you can also practice it while lying on your back, according Deborah Davis, practicing doctor of Chinese medicine, qi gong teacher, and author of "Women's Qigong for Health and Longevity."
- Never force your breath. Doing so can create more stress and tension. If you feel yourself becoming tense while doing qigong breathing, relax and only breathe as fully as your body will allow at the time. Be gentle with yourself as you practice qi gong.
