What are the methods of practicing Chinese Health Qigong?

Qigong is a unique form of self-cultivation in my country. Its characteristic is that it does not require intense exercise to achieve the purpose of exercise, and it can also play a role in strengthening the body and maintaining health. In fact, many people don’t know much about Chinese health-preserving Qigong. There are many particularities in Qigong training methods, which practitioners need to master well. So, what are the practice methods of Chinese health-preserving Qigong?

Health Qigong

The Qigong Circulation Method is a self-guided static exercise method that focuses on concentrating the mind and regulating breathing to cultivate Qi, thereby connecting the meridians and regulating Yin and Yang, Qi and blood, and achieving the effects of preventing and curing diseases and prolonging life. This exercise was compiled by Li Shaobo, a modern scholar, based on the theories of the Yellow Emperor's Classic of Internal Medicine, and he adopted the experience of ancient Qigong for health preservation and treatment, such as the "Small Zhoutian Exercise", and combined it with his own practical experience. The exercise is not difficult. As long as you practice according to the requirements, there will be no deviation. The exercise steps are well-organized, each exercise has verifiable reactions or effects, and the treatment range is also relatively wide.

The basic content of Chinese health-preserving and intelligence-enhancing Qigong

(I) Exercise posture

The flat sitting style is mainly adopted. Cushions can be added to the seat surface of the stool. The seat surface of the stool should be at the same height as the calf; 1/2-1/3 of the buttocks should be sat on the stool surface, with both feet parallel, the soles of the feet touching the ground and perpendicular to the calves, the calves and thighs being perpendicular to the upper body; the distance between the two knees is two fists wide, the palms are naturally covered on the thighs, the shoulders are relaxed, the chest is tucked in and the back is straightened, the top of the head is as if hanging, the lower jaw is slightly retracted, the tongue is against the upper palate, the mouth and eyes are lightly closed, the eyes are looking inward, and the ears listen to the breathing. If you are used to sitting cross-legged, you can do that. When you have become proficient in the practice, you can do it while standing, lying, sitting, or walking.

2. Breathing and Thought

The breathing method of this therapy is to inhale and exhale through the nose. In the early stages of practicing the qigong, you only need to focus on exhaling, trying to make it deep, long, fine, and even. When inhaling, just let it happen naturally without any thoughts. As the practice progresses, breathing and thoughts must be adjusted appropriately.

(III) Ending the Exercise

Before finishing each practice session, relax your mind, rub your palms together until they are warm, and massage your face like washing your face for several weeks to restore your mind to normal, then slowly stand up and move around.

Step 1: Exhale and focus on your heart

When you are ready to practice, close your eyes slightly, look at the tip of your nose for a moment, then close your eyes and look inward at your heart area, and listen to your breathing without making any sound. With each exhalation, your mind should move from the throat to the heart area. Try to gradually slow down and lengthen your exhalation. The best time for each exhalation is 8 to 12 times per minute. When you inhale, let it be natural, without thoughts or awareness. If you have distracting thoughts while practicing, you should use the method of counting breaths to control them: just count the number of exhalations, from 1-10, then go back to 1-10, and repeat. When the distracting thoughts subside, you don't need to count your breaths anymore. This step of exercise should be practiced 3 times a day, 20 minutes each time. Try to fix the daily practice time as much as possible to make it easier to form conditioned reflexes. If you cannot fix the time, then three times a day, morning, noon and evening, are essential.

After practicing for about 3-5 days, you will feel a heaviness in your heart area. After about the 10th day, you will feel warmth in your heart area. This means that the first step is completed, laying the foundation for the second step. During the practice of this step, those who have no foundation in practicing qigong may experience dizziness, back pain, unnatural breathing, and unfamiliarity with the tongue against the upper palate. These are unfamiliar phenomena when first practicing. As long as you persist in practicing according to the requirements, you will gradually become proficient, and the various unnatural phenomena will gradually disappear. During the practice of this step, people with weak spleen and stomach, poor appetite, and lack of energy can gradually increase their appetite and boost their spirits.

Step 2: Follow the Dantian with your mind and breath

When you practice the first step of the exercise to the point where you feel heat in your heart each time you exhale, you can then follow your mind and breath. With each exhalation, use your mind to guide the hot air from your heart to gradually extend downward, step by step, toward your Dantian (inside the lower abdomen). But you must be careful to be relaxed and natural, and not be too intentional or hasty. Practice this three times a day, each time for about half an hour. After about 10 days, you will feel a warm current flowing down to your Dantian every time you exhale. At this time, there may be gurgling sounds in the lower abdomen, increased flatulence, improved appetite, and abnormal urination and defecation gradually return to normal.

The above is an introduction to the practice methods of Chinese Health Qigong. It can be seen that Chinese Health Qigong is divided into three steps: practice posture, breathing and intention, and closing the exercise. However, the closing exercise step is particularly important and requires practitioners to practice and comprehend it in order to realize the true practice of Chinese Qigong. In fact, middle-aged and elderly friends can practice qigong more to enhance their physical fitness.