How Do You Practice Qigong?
The practice of Qigong focuses on being intentional about both the movements of your body and your breath. This often involves breathing exercises, meditations, and controlled movements of the body. Each movement or exercise that is practiced with Qigong is slow, methodical, and intended to increase the life force or Qi.
There are three primary adjustments, sometimes called Intentful Corrections, that are made when you practice Qigong.
Posture
The first adjustment that must be made when practicing Qigong is an adjustment to your posture. There are many issues that can arise as a result of poor posture, both physically and spiritually. From a spiritual standpoint, having poor posture slows down the flow of energy through your body and, in some cases, can even block it entirely. Physically, if your posture is incorrect, you may be more prone to injuries, have less stamina, and your body may be forced to use excessive amounts of energy when it is not necessary.
The slow, intentional movements of a consistent Qigong practice help significantly with your posture. During these exercises, you must be fully aware of every part of your body so that you can maintain balance and complete the exercises effectively. That awareness can have a positive impact on other parts of your life, as well.
Breathing
The second adjustment that must be made to practice Qigong consistently is also likely the most familiar: breathing. One of the roots of the word Qigong translates to “breath” or “air,” so it is easy to see why the practice of breath control would play such a vital role in the practice. In fact, the goal of many Qigong practitioners is to guide others back to a more holistic, full form of breathing.
Most people are born breathing in the healthiest way, which is full, deep breaths that fill the abdomen. Over time, however, we are conditioned away from that type of breathing and toward shallower breaths that typically fill the chest first. While practicing Qigong, the goal is to use breath that centers in the abdomen instead of the chest. This means taking deep, slow, intentional breaths that expand the abdomen, then contracting the abdomen on the exhale.
This form of breathing is beneficial for practices like Qigong because it forces you to focus on the functions of the body and also helps to ease any stress or anxiety. Deep breathing draws in more oxygen, so your body is more balanced and allows your heart to rest. It is also a way to strengthen your lungs so that your immune system is able to function more cleanly and help stave off illness.1
Awareness
The final adjustment that is central in a Qigong practice is an adjustment of awareness. The slow, methodical movements of Qigong force you to center all of your attention on the movement of your body. This is a way to decrease your stress levels by eliminating any unnecessary or heavy thoughts. Pure, intentional awareness is achieved through a combination of movement, breathing, and meditation.
When each aspect of Qigong is practiced correctly, it allows your body to reset and enter into a healing mode. The slow breathing, intentional focus, and methodical movements of Qigong help your body reduce its activation of the sympathetic system, which is often overactive while you are awake, and provide a balance with the parasympathetic system.2This creates a calming mindset, which further expands your awareness and helps you to be more productive. Qigong is an engaging, healing practice that is beneficial for anyone.
Qigong for All
Many people assume that they must be strong and physically fit to get started with any type of health and wellness practice. For some practices, that is true, as having a fit body is essential for success as you continue your practice. This is not the case for Qigong. In fact, for many people, Qigong plays a key role in their health and wellness.
The physical movement and breath control associated with Qigong can significantly improve the health, strength, and wellness of anyone who practices. This is particularly true for people experiencing disease conditions. Consistent Qigong practice can improve the quality of life for people living with chronic diseases like fibromyalgia, COPD, elevated blood pressure, heart failure, and Parkinson’s disease.3 The practice can improve balance and regular everyday motor functions and may also lessen the impact of feelings of depression.
For anyone who practices Qigong, one major benefit is an improvement in balance. The movements and awareness of the body help individuals be more aware of themselves and their surroundings, which can also prevent falls and other major injuries. Overall, regardless of an individual’s level of physical fitness, Qigong can play a key role in growth, recovery, and development.
Fact Checked
Alternative to Meds Editorial Team
There are many health care professionals who suggest Qigong as an essential part of alternative medicine. Qigong produces an awareness of dimensions of the body that are not included in traditional exercise. Most traditional exercises don’t include the meridian system that is used in acupuncture and don’t emphasize the essentiality of adding breathing techniques and mind intent to physical movement. When these components are added, the advantages of physical exercise exponentially increase.
