Chi Kung (sometimes spelled Qigong) breathing exercises can help maintain health and calm minds. The National Qigong Association (NQA) touts the practice of Chi Kung breathing as a beneficial activity for everyone. Children can develop increased concentration, business people can use the practice to reduce stress and seniors can enhance their quality of life. Chi Kung breathing is sometimes referred to as yogic breathing. The NQA recommends that these techniques be practiced while seated and relaxed. If proper posture is an issue, lying down is acceptable.
Tortoise Breathing
Sit in a relaxed posture. Slowly inhale while visualizing your abdomen filling with air. As you expand your abdomen, notice the feeling as your diaphragm is pulled down, allowing the lungs to accept more air and making breathing more efficient. Fill your lungs completely. Hold for a moment before breathing out. Exhale completely, pausing for a moment before taking in your next breath. One cycle counts as one breath. Continue until you begin to feel a rhythm in the exercise and your breathing begins to slow. The NQA recommends eight breaths per minute while beginning the Chi Kung practice. With practice you will notice greater focus and concentration in your daily life.
Alternate Nostril Breathing
This technique follows the same breathing exercise as tortoise breathing, but instead of breathing in through both nostrils, you alternate breathing between the left and right nostrils by holding one nostril closed during a breath and breathing only through the open nostril. Alternate between the left and right nostril with each inhale/exhale cycle. As in tortoise breathing, inhale slowly and hold the breath for a moment before breathing out. Pause after exhaling before you take in your next breath. Proponents of this technique say that it helps get equal amounts of oxygen to the left and right sides of the brain, creating balance in your daily life.
Pushing the Air Out
Slowly inhale a deep breath, once again focusing on breathing through your diaphragm. As you inhale, count to five while focusing on relaxing your abdominal muscles. Slowly exhale while counting to five. Concentrate on tightening your abdominal muscles as you exhale. When you feel there is no more air in your lungs, squeeze tightly and push all the air out of your lungs until they are completely empty. This cycle should be practiced three to six times before returning to your normal breathing pattern. This exercise can be done while sitting, lying down or walking slowly.
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