The Qigong Institute describes the philosophy behind the practice of Qigong as combining the notions of breathing with cultivating and balancing the body's vital energy. Qigong breathing exercises involve various aspects of the mind and body, incorporating focus, meditation, relaxation, postures and physical movement. There are many forms of Qigong, ranging from holding a single stance to doing movements similar to those in Tai Chi.
Abdominal Breathing
After babyhood, most people follow a natural breathing pattern of filling the chest with air and then exhaling. Abdominal breathing replicates the way babies breathe, first filling their abdomens with air, and then the chest. Stand or sit in a comfortable posture. Slowly inhale, fully expanding your abdomen and letting some air flow to your chest. Hold your breath for a moment, relaxing your body. Slowly exhale, first contracting your chest and then your abdomen. Repeat this cycle 10 times, keeping your breathing pattern slow and regular.
Controlled Breathing
Qigong instructor and breathing expert Dennis Lewis outlines several ways people can practice controlled breathing, also known as pranayama.He describes counting while inhaling and exhaling, alternating the nostrils you use to breathe, breathing fast and breathing slowly. He cautions against one Qigong technique, holding the breath, explaining that only advanced practitioners should do this breathing exercise. He adds that most controlled breathing exercises address specific medical conditions and do not profoundly transform a person's breathing patterns in the long term.
Exhaling Longer Than Inhaling
Green Way Research describes the Qigong technique of spending more time exhaling a breath than inhaling a breath. At its simplest level, you may count four seconds for an inhalation, hold your breath for a moment, and then count double the time for your exhalation. For a meditative exercise, inhale for three seconds and then chant a sound or mantra on the exhalation for nine seconds. The slow breathing we sometimes have before sleep often features a longer exhale, reducing your intake of oxygen.
