The Most Complete Qigong Breathing Exercises You Must Know
qigong breath
Beginners should practice Qigong breathing first. Breathing practice is the foundation of further learning. You can do these practices at home, and try to feel your breath in and out. Then you will find the differences.
This Guide Includes Fifteen Qigong Breathing Techniques And The Breath-in and Breath-out of ‘Washing Marrow’ using Reverse Abdominal Breathing
1. The methods of Qigong breathing can be categorized into the following types:
Natural Breathing:
This refers to a person’s usual breathing frequency, habits, and methods.
Chest Breathing: When inhaling, the abdomen slightly contracts, the air does not descend, the chest expands, the spine lifts to allow complete inhalation into the chest, and relaxation occurs during exhalation. Inhaling should not be too forceful.
Abdominal Breathing:
Inhalation: The abdomen protrudes.
Exhalation: The abdomen contracts.
There are two types:
Natural Abdominal Breathing: Inhale with the abdomen protruding, exhale with the abdomen contracting.
Reverse Abdominal Breathing: Inhale with the abdomen contracting, exhale with the abdomen protruding.
Deep Inhale and Exhale:
Nose Inhale, Nose Exhale: Extend the duration of each breath, making a relatively loud sound.
Nose Inhale, Mouth Exhale: Same as above.
Prolonged Breathing:
This involves nose inhaling and nose exhaling for a slightly longer duration than natural breathing.
Martial Breathing:
This involves mouth inhaling and mouth exhaling, similar to prolonged breathing.
Combined Breathing:
This involves the nose inhaling and the mouth exhaling.
Deep Breathing:
Build upon nose inhaling and nose exhaling, making an effort to fill the lungs and exhale fully.
Explosive Breathing:
Involves short, rapid abdominal contractions to generate force, resulting in a burst of air from the nose.
Pause Breathing:
Involves inhaling through the nose or mouth, holding the breath, and then exhaling. The duration can vary from 2 to 10 seconds.
Sip Breath:
Inhale twice quickly through the nose, followed by a longer exhale.
Silent Breath:
Inhale without making a sound, and exhale with the required sound.
Swallowing Breath:
Inhale through the mouth, then swallow the air into the abdomen as if drinking water, and exhale slowly through the nose.
Fetal Breath:
Similar to an infant in the womb, breathing is very slow, with a frequency dropping to one or two breaths per minute.
Turtle Breath:
Also known as hibernation breath, it involves not using the nose or mouth for breathing but relying on the whole-body pores. Fetal breath and turtle breath are natural outcomes of prolonged Qigong practice and should not be forced.
2. Reverse Abdominal Breathing
Reverse Abdominal Breathing (Dan Tian Breathing):
Breathing Pattern:
Inward movement of the abdomen during inhalation.
Outward expansion of the lower abdomen during exhalation.
Engages Abdominal Muscles and Diaphragm:
Encourages movement of internal organs.
Promotes participation of organs and tissues.
Enhanced Digestive Function:
Improves secretion functions of digestive organs.
Enhances digestive capabilities.
Massage of Internal Organs and Meridians:
Provides massaging effect on internal organs and meridians.
Elevation of Organs:
Elevates organs such as the anus, testicles, and bladder.
Contributes to strengthening of vital energy and replenishment of true essence.
Steps for the Breathing Exercise in “Washing Marrow” Qigong:
Stand with feet shoulder-width apart and toes lightly gripping the ground.
Keep the feet flat with a slight arch in the instep.
Maintain a slight bend in the knees.
Focus on the Yongquan acupoint (bubbling spring) with the intention of upward inhalation.
Keep the hands either clasped behind the back with thumbs pointing backward or stacked on the lower abdomen over the lower Dantian point.
Slightly tilt the elbows forward, gently compress the chest, and open the shoulders.
Keep the tongue against the upper palate with lips closed and teeth slightly apart.
Slightly retract the lower jaw and lift the crown of the head.
Eyes gaze straight ahead or slightly downward.
Maintain an upright and centered posture.
Breathe in through the nose and out through the nose.
3. Qigong Breathing Movements:
Practice Steps for Reverse Abdominal Breathing:
Breathing Technique:
Pull in your belly when breathing in.
Let it expand when breathing out.
Inhalation (Breathing In):
Lift your pelvic floor.
Tuck in your lower abdomen, sending it forward and upward towards the groin.
Exhalation (Breathing Out):
Let your lower abdomen expand.
Gently lift your buttocks, slightly tilting upward.
Breathing Rhythm:
Inhale deeply and exhale slowly.
Maintain consistent inhalation and exhalation, matching the movements.
Duration and Repetition:
Practice for about 10 minutes.
Aim for around 320 breaths in total.
Conclusion:
Perform the concluding movements three times to conclude the practice.
4. Controlling the Intensity:
Factors Influencing Practice Intensity:
Fitness Level: Tailor the intensity according to individual fitness levels.
Health Status: Adjust based on overall health condition and any existing health issues.
Daoist Tradition: Follow the gentle breathing exercises emphasized in the Washing Marrow Qigong tradition.
Customization: Modify exercise plans based on practitioner’s constitution and stage of practice.
External Factors: Consider season, location, and time of day when determining intensity.
Guidance: Fine-tune specific details under the guidance of an experienced instructor throughout the learning process.
5. Guiding Your Thoughts (Possibly challenging for beginners, guidance from a teacher is recommended):
Early Stage of Practice:
Focus your thoughts on the Lower Dantian, the area below the navel (about four fingers down), when breathing in and out.
Mid-Stage of Practice:
While inhaling, concentrate on Changqiang Point, where energy gathers. Clear energy rises along the Governing Vessel, reaching Baihui; when exhaling, energy descends along the Conception Vessel, sinking to Huiyin. Inhale and exhale in a circular pattern, following the microcosmic orbit – a pathway along energy channels. This involves a complete cycle of one inhalation and one exhalation circulating through the body. This may take some time for beginners to grasp, and it’s recommended to have guidance from a teacher during practice.
6. Key Points for Qigong Breathing Practice
To make progress in your practice:
Keep your body relaxed.
Maintain even and steady breathing.
Inhale deeply and exhale slowly.
Ensure a continuous flow of energy, reaching a point where your physical form, vital energy, and intention are highly synchronized.
During Inhalation:
Focus your thoughts on Changqiang point, drawing in energy. Clear energy rises along the Governing Vessel, reaching Baihui.
During Exhalation:
Let the energy descend along the Conception Vessel, sinking to Huiyin.
Additional Movements During Breathing:
When inhaling, engage in the action of lifting the pelvic floor, tucking in the lower abdomen, and sending it forward and upward towards the groin.
When exhaling, increase the amplitude of the backward swing of the hips.
Strive to achieve 320 breaths within a 10-minute practice session. Remember, keep your body relaxed, breathe deeply and evenly, and focus on the synchronization of your physical form, breath, and intention.