If you are looking for ways to rejuvenate your body and at the same time, learn the secrets of longevity, then the ancient Chinese recommends Taoist Medical Qigong as a proven way for rejuvenation. While others would blame their genetics for the conditions they are now facing, you will be surprised to know that you can prevent and defy the disease that runs in the family.

Qigong and How the Body Functions

Aside from the fact that our body is a physical structure composed of the muscles, bones, fascia, nerves and blood, we are energy beings. Within us exists a life force, which is sometimes called “Prana” or “Chi”. This same energy is being obtained and used up in order for us to live. It circulates throughout the body through meridians and it culminates in our chakras or acupressure points.

The number one cause of disease is ongoing physical and/or emotional stress. This is according to the meanwhile numerous studies done by leading medical institutions. Stress is not just a feeling, but can build up severe conditions in the body that influences our energy system. Stresses are caused by numerous factors including toxins, emotions, and even more subtle influences such as electromagnetic forces. Sadly, the orthodox health practice rarely take consideration of the causes of all these possible stresses and their interrelationship, but rather treats symptoms.

Taoist Qigong Healing Techniques that Promotes Longevity

Compared to the West, the Taoist Longevity Tradition uses a totally different approach. It is a practical and powerful practice that uses terminologies such as “energy”, “vital essence”, “spirit” and “alchemy”. Their philosophy focuses on us being an energy source that accumulates vital essence. Wasting our pre-birth Jing and getting insufficient post-birth Jing causes an adverse effect on our health. Therefore, those who want to enjoy greater health benefits need to transform more Jing.

How Qigong Influence Your DNA and Telomeres

Surprisingly, the principles followed by the ancient Taoist Healing are quite similar to the discoveries of modern science. In fact, modern science has learned how to work with our genes so that it will have a positive influence on our body. They have also discovered that once the telomeres at the end of the genes shorten, it greatly affects the ability of the body to rejuvenate itself. Certain Chinese herbs have been used to counter this shortening for thousands of years.

Today, modern science has discovered that a person can literally transform and reprogram his DNA to prevent the disease that runs in the family. Gone were the days where you became victim to diseases due to the fact that it “runs in the family”. Today, your DNA can now promote longevity, slow aging and prevent health conditions. This new branch of science is referred to as epigenetics.

Epigenetics studies a complex network of chemical switches that surrounds your genes. That means everything you come into contact with and everything you put into your body has the power to turn your genes on or off via different chemical pathways. Because we continuously absorb toxins like chemicals and heavy metals, not only through the food that we eat, but even through the air that we breathe, it is expected that there is a poor reaction among our chemical pathways. There are certain steps to follow if you want to take hold of your DNA. Just like what the ancient Taoist holistic health taught, it is a matter of changing into a healthy lifestyle and positive gene expression to boost your chances to live healthy, disease-free and long life.

People with shorter telomeres are more prone to diseases and have shorter lifespan, as compared to those with longer telomeres

At the ends of the chromosomes are stretches of DNA called telomeres, which protect our genetic data, make it possible for cells to divide, and hold some secrets to how we age and get cancer. Telomeres have been compared with the plastic tips on shoelaces because they prevent chromosome ends from fraying and sticking to each other, which would scramble an organism’s genetic information to cause cancer, other diseases or death. Each time a cell divides, the telomeres get shorter. When they get too short, the cell no longer can divide and becomes inactive or “senescent” or dies. This process is associated with aging, cancer and a higher risk of death. So telomeres also have been compared with a bomb fuse.

It is a complex network of chemical switches that surrounds your genes. That means everything you come into contact with and everything you put into your body has the power to turn your genes on or off via different chemical pathways. We continuously absorb toxins, such as chemicals and heavy metals, not only through the food that we eat, but even through the air that we breathe. These toxins are expected to cause a poor reaction among our DNA, and this is when disease happens. There are certain steps to follow if you want to take hold of your DNA. Follow the teachings of the ancient Taoist healer and change to a healthy lifestyle and positive gene expression. By applying natural healing practices such as Qigong, you will boost your chances to live a healthy, disease-free and long life.

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Qigong for Gentle Practices to Increase Energy, Restore Health, and Relax the Mind

Today I share with you some powerful insights about a very powerful self-healing tool that is in my opinion, is the best anti-aging strategy you can employ to increase your energy, supercharge your immune system, develop inner peace and enhance longevity – Qigong.

Qigong has a strong body of clinical and experimental proof. Perhaps the most important benefit of Qigong lies in its ability to profoundly reduce stress in the body-mind system. Persistent stress creates physical and mental tension, leading to a host of illnesses and disease. The practice of Qigong teaches you to deal intelligently with stress, harness deep, inner calm and peace whilst keeping the body relaxed, supple and strong.

It strengthens the heart muscle and increases the amount of blood flow circulating around the body. As a result, more oxygen can be delivered to the tissues allowing a better detoxification. Good circulation is very important for healthy brain functioning. Did you know that the brain utilizes 20 percent of all available oxygen of your body? For this reason, a deficiency of oxygenated blood can expose you to migraines, headaches and also mood swings. This also explains why it helps with memory and retards senility.

There are scientific studies that show Qigong exercises lowering high blood pressure and heart rate. I believe that the relaxation and abdominal breathing causes the blood vessels to relax, which can be the cause for a blood pressure reduction in combination with the relaxation effect.

How Qigong Can Improve Your Body

Another area you can improve with Qigong exercises is your Digestive System. For example, abdominal breathing stimulates and massages your digestive organs. I have also experienced that it improves appetite. I have observed regularly an increased production of saliva during and also after my Qigong practice. I assume that Qigong also stimulates hydrochloric acid production in the stomach, so that optimal levels are maintained with advanced age.

As you perhaps know, reduced hydrochloric acid levels and bad digestion are the classical signs of aging. Qigong is also strengthening the muscles that push food through the alimentary canal. Aside from improving the heart, circulatory and digestive system, there is also evidence that Qigong can improve brain function. There is evidence that Qigong slows down brain waves from the beta, which is the state when we are fully conscious and active, to alpha or even slower. The alpha state is a state of let’s say relaxed concentration during a typical meditation.

Another most important benefit of Qigong is the positive effect on the immune system. My personal experience for the last 23 years is that I hardly have had any sick days since I have been practicing Qigong. There is a lot of evidence of the immune-enhancing effects coming from cancer research in China, where it is commonly prescribed as an adjunct to chemotherapy and radiation.

And finally, the emotional effect of Qigong is as important as the energetic effect. Also, by practicing this traditional healing exercise, the patient can feel more empowered by being able to do something for themselves. Numerous studies have shown that self-empowered patients have a more positive mindset and recover faster from any kind of disease.

Qigong: A Holistic Approach to Wellbeing

After learning all these amazing health benefits, it is not surprising that Qigong is in fact an excellent anti-aging tool. We all know that nobody can change our chronological age, but there is a way to improve many of the biomarkers of aging, or in other words, slowing down or even reversing our biological or functional age. Your major biomarkers of aging are blood pressure, cholesterol levels, kidney function, vision and hearing, bone density, muscle strength, immune function and many more. Qigong can definitely help you to reverse your biological age.

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Are you feeling sluggish? Tired and lethargic?

We all want energy, but in this fast-paced world we often rely on sugar, caffeine and many other quick yet unhealthy fixes for an energy boost, only to crash later.

Revered as the ‘new yoga’, Qigong is an ancient practice that can greatly help cultivate your body energy, or ‘Qi’.

Translated as ‘vital energy’, this technique works with Qi to accomplish different purposes: cleansing the body, strengthening the organs and increasing energy levels and vitality. With Qigong, there is no need to drown yourself in coffee and other energy drinks for that short-lived energy rush.

What is Qi and How Is It Formed?

The very core of Traditional Chinese medicine (TCM) is “Qi”. In TCM, Qi is believed to be the force that animates all things. In our body, it flows through energy pathways called meridians. It is through this network that Qi flows to different body organs so they can communicate with one another.

With correct stimulation of these pathways through Qigong exercises or other TCM practices, the Qi energy flow increases. With proper Qigong techniques, one can achieve sensitivity to Qi flow and seek other means to restore, boost or enhance it.

There are different forms of Qi energy in the human body. However, in general, Qi only has two main sources. The first one is the Prenatal Qi, also known as innate vital essence (see Understanding Qi Energy Basics and Function), which is the innate Qi you inherit from your parents before birth. The other is the Postheaven Qi, which is sourced from air, water and food.

Now, the two elements mentioned have to be processed by the bowels and viscera before they can be used as Qi energy by the body. Below is a diagram of how Qi is formed:

The innate vital essence sits on the kidney and is released at the ‘Gate of Life’ (found between the two kidneys). It goes up to the middle burner and joins with the food essence from the spleen. It continues to go up and mixes with the air from the lungs. The end product of this process is Qi.

From the diagram above, it is easy to notice that human Qi is formed through the combined work of the spleen, the lungs, the stomach and the kidneys in processing the three essences – the innate vital essence, the food essence and air).

Food contains Qi energy and it provides us the necessary nutrients we need to keep going and accomplish our daily tasks. We produce Qi through the air we breathe and the food we eat, but the process also depends partly on our lifestyle and our physical constitution.

When Qi energy is weak, it means that there’s something wrong within you. For instance, an organ, say your spleen, may be deficient of Qi, so it cannot function optimally. Deficiency of Qi can lead to weakness of the immune system or lethargy. One way to maintain top shape is to boost your energy with food.

What is Qi Deficiency?

Qi deficiency signifies that there’s a lack of Qi needed for the body to function. Every vital organ can experience deficiency, and the manifestations vary for each organ. For instance, the spleen and the lungs are often affected by Qi deficiency due to their vital role in the production of Qi.

There are four causes of Qi deficiency:

1. Old age
2. Illness
3. Weak constitution
4. Poor nutrition

Aging is inevitable, but you can prevent illnesses and augment your overall state of health by maintaining fitness and having a well-balanced, Qi-boosting diet.

Qi energy levels may fall due to geopathic stress or electromagnetic radiation. Some natural environments contain particularly high amounts of Qi, which leaves you feeling uplifted. Your core beliefs and life values will also help you get better, fuller access to your vitality and improve your Qi level.

Your Qi can also become stagnant when your body is tensed and anxious. It is important to relax to free your Qi.

Prevent Qi Deficiency Through Proper Nutrition

One common question people ask when they take an interest in energy healing practices such as Qigong, Tai Chi or yoga is “What’s the best food or diet for boosting Qi flow throughout the body?” In general, Qi diet is like any other healthy diet but some people suggest having certain kinds of food.

The foods you have to eat are those that release energy consistently into your system for a long period of time. In the West, this food is called ‘complex carbohydrates’ – types of carbohydrate that provide a sustained source of energy.

Which food should you eat to enhance your energy? Whole grain foods such as brown rice, whole meal bread, oats, rye, millet, quino, barley and buckwheat, as well as other foods derived from whole grain flour such as noodles, pasta and whole meal are recommended.

Following the TCM theory, make sure that you eat plenty of organic, locally produced vegetables that are in season. Stir-frying or steaming is preferred. Vegetarian choices such as soya bean curd, beans, nuts and seeds are also good.

For meat, organic white meat such as turkey or chicken is ideal. Seafood, fish and eggs are also good, but only in moderation. There are many dairy and milk alternatives such as rice milk, soya milk and soya yoghurt.

Nori and kelp, which are made from seaweed, are less popular in the West than the East, but are good healthy choices. Honey should be used in moderation and unrefined sugar only if needed.

Another important thing is to buy foods that have undergone minimal transport, irradiation or processing, as these methods interfere with or destroy Qi. Microwave cooking will also deplete the available Qi in your food. As such, you have to include as much local, organic, fresh food in your diet as you can.

Recommended foods for building Qi energy include:

1. Vegetables – button mushroom, asparagus, eggplant, cabbage, potato, squash, tomato, sweet potato, yam
2. Fruits – cherry, apple, fig, logan berry, date
3. Grains – buckwheat, corn, lentils, rice, oats, wheat bran
4. Nuts and seeds – black sesame seeds, almond, peanuts, coconut, walnuts
5. Fish and seafood – mackerel, herring, eel, oyster, trout, tuna, octopus, mussel
6. Dairy – milk, cheese, yoghurt
7. Meat – chicken liver, chicken, beef, ham, duck, goose, lamb
8. Condiments – honey, rice syrup, barley malt
9. Supplements – ginseng, algae, royal jelly, pollen

Foods for tonifying Qi deficiency

1. Vegetables – yam, sweet potato, squash
2. Fruits – cherry, apple, fug, logan berry, date
3. Grains – sweet rice, rice, oats
4. Bean products – tofu
5. Meat – goose, ham, lamb, chicken, beef
6. Condiments – molasses
7. Herbs/Spices – liquorice
8. Supplements – algae, American ginseng, royal jelly, pollen

Foods to Avoid or Reduce Consumption

People with Qi deficiency tend to crave sweets. In traditional Chinese nutrition therapy, sweets foods come in two categories – the empty sweet, which has an eliminating and cooling effect, and the full sweet. Empty sweet foods include simple sugars such as in juices, fruits, raw sugar and honey. The second category is the full sweet, which has a nourishing and warming effect. Foods under the full sweet category include protein, complex carbohydrates such as meat, red dates, potatoes, rice and tonifying herbs.

Also, green tea must be drunk lukewarm and not too hot. Likewise, reduce your intake of other fluids besides water, and avoid drinking too much after a meal.

In addition to the sweet foods, try to reduce intake of the following:

• White bread
• White rice
• White flour
• Chemical additives
• Refined processed and tinned goods
• Colourings
• Preservatives
• Fruit acids
• Flavourings

There are plenty of other ways to prevent Qi deficiency. Just remember the rule of thumb – buy organic, fresh, locally produced foods whenever possible. Refrain from cold drinks and cold foods if possible. Some TCM practitioners believe that cold food or drink can disturb Qi flow, while others think that cold drinks more likely contain bacteria as they’re not boiled, leading to illness.

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In order to understand the connection between your emotions and your body, you need a clear picture how your body reacts to stress or in situations that is threatening your survival and well-being. If you are in an emotionally challenging situation, instantly and without conscious planning, your entire being prepares to confront or escape from the danger. Blood rushes away from the surface of your skin, which is the reason why you tend to feel cold and clammy when emotionally distressed. Muscles tighten to provide a rigid armor against the external threat.

As a consequence, breathing is restricted by the tense muscles and it becomes shallow and quick. Adrenaline flows as your body is in a state of alert. These reactions are part of a comprehensive stress response linking mind and body in absolute unity.

It does not make any major difference to your body if you experience this stress as real, or if you imagine or remember the distressing situation or trauma. This means your body takes all threats seriously, whether internal or external, imagined or real, and responds immediately.

The fact is, our physical body is totally linked with our internal emotional world. This means that when your body is tense you will feel fear or stress at the same time. This means the daily stresses are in your body just as much as in your head. Most of us are under a certain exposure of stress all the time. Unfortunately we are already so conditioned to stress, that we do not even notice the stiffness or tension in parts of our body anymore. I am talking here about daily worries, fears about the future, traumas of the past, fear of losses, even humiliations and rejections.

In many consultations with clients, I discovered that these stress sources accumulate from painful or traumatic events from long ago, which triggers or aggravates our current situation over time. On top of that, each time we cannot express negative emotions, small residue of tension is held in certain muscles until we can find some way to release it. Everybody has preferred areas in the body where tension is stored more than in others. These areas store often old fears and hurts, which are hard to release. It is also known that these particular zones tend to run in families. Parents communicate certain habits to their children through verbal and non-verbal communication. In other words, if the parents focus stress tension in the shoulder and neck area, at least one of the kids will do the same.

How Do We Find Inner Peace from Stress?

Although human beings have always being exposed to various stresses that cause blockages and pain in the body, the challenges we are exposed in our post-industrial Western cultures has become excessive, epidemic and literally deadly. Our external environment changed within less than 50 years dramatically, not giving us humans time to genetically adapt. The results are devastating resulting in epidemic high blood pressures, headaches, digestive disorders, arthritis, cancer, heart disease and respiratory disorders.

In Chinese the effects of this ongoing physical and mental tension on a person is described as “the outside strong, the inside rots”. This is very true, because when we typically can’t resolve our problems, we internalize our negative emotions as tension and blockages. As a result the bodies life energy flow becomes weak and blocked, which results in pain and low immune system. This is the reason why most of our clients complain about low energies and pains throughout the body.

How to Deal with Stress?

There are many ways to deal with these circumstances. Often people try to ignore their stress by avoiding and escaping from problems, desensitizing our senses with alcohol, energy drinks, excessive work and television.

A far better solution is to work actively on our negative emotions and anxiety and also adapt to these new challenges with effective strategies. Clearing up negative emotions is something that everybody can learn, and I will dedicate another edition to this topic. A very good start is to read the first two chapters of my book “The Missing Masterpiece”. You can download them at www.BojanSchianetz.com.

An excellent way to deal and to reduce stress tension in your body is qigong. Kenneth Cohen describes Qigong as “a systematic training in psychophysiological self-regulation”. Qigong teaches us to deal intelligently and effectively with stress. A regular Qigong practitioner is able to keep the body relaxed and the internal energy strong and healthy. Another benefit is also that Qigong helps to develop skills to regulate the healthy balance of mind, body and spirit. Through my daily training, I have developed a very high resiliency and adaptability to stress, because I am able to create and feel inner peace within.

The post That’s Why Stress Is Your Biggest Enemy appeared first on Tai Qi Gong.

From hypertension to heart therapy, the 5000 year-old healing technique of Qigong exercises has been proven to revitalize, strengthen and restore the heart. Also known as Prana, Ki and Shakti, Qi refers to the vital life force while Gong means the ‘practice or the work of cultivating Qi’. Qigong is a healing system that works and cultivates the vital life force using meditation, gentle breathing and stretching. As for the heart, qigong exercises can tonify the heart, strengthen its Qi and regulate the flow of blood and Qi to and from the heart.

About Medical Qigong

So far, there are about 5,000 Qigong exercises or styles recorded by the Chinese government, all focusing on manipulating Qi to achieve positive results. Medical Qigong comprises the qigong meditation and breathing exercises that purposely cultivate and control Qi within the body. These two elements of medical qigong are always present because qigong breathing exercises encourage a state of meditation.

Qigong meditation can wash away daily stresses and worries.Though it is similar to a therapeutic massage, it is much more effective. This technique can elevate the spirit, increase confidence and replace stressful emotions with positive images.

Qigong Exercises and the Heart

In Chinese medicine, the heart is touted as the body’s emperor. Shen, or the spirit of the heart is the Emperor and the element associated with Shen is Fire. Being the emperor of the Five Shen (other organ include the spleen, kidney, liver and lungs), it is connected to the overall quality of awareness, which can be noticed in the energy expressed through the eyes. Responsive, clear and sparkling eyes are signs of healthy Shen.

It is believed that the heart and the brain have direct communication and they also have hormonal link, which helps promote emotional and mental clarity. Such connection to the brain allows us to process mental concepts along with our capacity to judge. Our minds desire peace and our bodies long for order.

However, when we are experiencing emotional imbalance, signs of confusion and doubt surface. It is those emotional imbalances that can influence and disrupt the normal flow of Qi to the heart.

If you are experiencing arrhythmias and palpitations, insomnia or high blood pressure, you can try to employ qigong techniques to improve your Qi circulation and your heart.

There are many researches conducted to support the effectiveness of Qigong exercises in treating common heart problems and high blood pressure. When done together with modern therapeutic modalities, Qigong can significantly lower high blood pressure and support cardiac rehabilitation by enhancing coordination and balance and improving physical activity.

In a 2000 Korean study on the effect of Qigong on the heart, respiration and blood pressure, it has been revealed that systolic blood pressure and the heart and respiratory rates were remarkably improved during Qigong training. Given these results, it shows that Qigong exercises have psychological impact in stabilizing the cardiovascular system.

Another separate study in 2006 at Uttaranchal, India showed similar results. Experts studied slow breathing and mental relaxation as adjunctive treatment for patients diagnosed with essential hypertension by monitoring their autonomic parameters such as skin temperature, heart rate and respiratory rate; and blood pressure. Result showed that even one session of Qigong or mental relaxation can cause a temporary reduction in blood pressure.

Practicing Qigong exercises decreases the demand of oxygen (through slow breathing) and in turn, improves blood circulation, activates Qi and balances your life energies.

Heart-Boosting Qigong Exercises

There are three heart-boosting qigong exercises that only take few minutes to perform. These qigong techniques are specifically effective in relieving constriction and compression that occur in blood vessels.

Proper Posture

It begins with proper postural alignments (in standing Qigong exercise). Later on, this can be applied on every daily activity such as when sitting in front of your work desk. By standing properly, with focus on the spine, you get rid of the kinks out of your blood vessels. The blood vessel will return to its ideal position, letting blood to flow freely and unimpeded.

Lengthening Routine

When the body is properly aligned, lengthening the spine, going to the fingers, head and toes will further aid blood flow, release any blocked arteries and take off excess pressure to the heart.

Try this simple spinal stretching exercise to lengthen and alleviate compression of the spine.

1. Sit on a stool or chair.

2. Position your feet wider than your shoulder width. Place your hands firms while maintaining the spine erect.

3. Extend your chin forward and then inhale. Stretch your spine while you lean your chin forward, then going down to your knees.

4. After step 3, bend down your neck so the chin touches your chest. Lift your torso by pushing your hands against your knees.

5. Maintain your chin tucked on your chest until your spine returns to its erect position. Slowly inhale as your rise.

6. Raise your head and look straight. Do it again after exhalation.

Qigong healing key point: Stretch the vertebrae by bowing and arching the spine along with deep diaphragmatic breathing.

Deep Diaphragmatic Breathing

When proper posture and lengthening exercise are applied into daily practice, the next and last step part to focus on is the breathing. Deep qigong breathing is very important to increase blood flow to the arteries. Once the blood circulates all over the body, it also takes burden off the heart. This lowers the stress and tension that build up in the heart.

Qigong Exercises for Life

There are seemingly plenty of Qigong exercises to improve circulation and protect the heart, and the best way to start is to practice proper body alignment at all times to prevent kinks in your veins and arteries. Lengthening exercises will stretch the ‘tubes’ or blood vessels so blood and Qi can flow freely and unimpeded. Along with deep breathing, your blood will deliver nutrients and oxygen that is necessary for every cell of the body.

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Qigong is a traditional health care system that combines physical postures, focused intention and proper breathing. Similar to other health care systems, it is not an all-cure system (panacea) but it is surely a very effective health practice. Many health professionals suggest Qigong as a vital form of holistic health practice.

Importance of Good Breathing Techniques

Numerous important physiological processes are triggered when we focus our attention to our breath. Doing so will significantly increase the air volume inspired. When the breathing rate, air volume and attention level are changed, dramatic changes can happen on the emotional and physiological aspect of the person.

Our breath is our main source of oxygen of the body and the key player in energy production. Relaxed full breathing promotes homeostasis or balances to the autonomic nervous system. If you consider the principles of the ancient traditions, good breathing techniques are vital for health.

Think about it, why would they keep on employing these techniques if they were not effective? Inspiration (‘breathing in’) is the force that pushes one to move forward in life, the rush when we are taken by spiritual energy and the divine influence that brings vitality and creativity. Breath is the link to the vital ‘cure’ that is within us. This almost unconscious action – that is, breathing – is simple yet holds a profound healing capability.

Using Proper Breathing Techniques in Qigong

Correct breathing technique is very vital in all Qigong exercises. Watch this video on how healthy breathing can reduce stress.

The way you breathe will have a great effect on how you feel. More than that, it can have a huge impact on your health. Heavy breathing won’t be helpful as this can lead to hyperventilation, especially for those with anxiety or panic attacks. Another reason for employing breathing techniques is because of the theory that Qigong can help in the flow of Qi along the meridians of the body. When the flow of Qi is enhanced with proper breathing techniques , you can enjoy significant improvements in almost all areas of your health.

Another interesting benefits of deep breathing techniques through Qigong is that one can create a stronger connection to its spiritual world through proper breathing. It is because the breath is believed to link the natural to the spiritual world. And, Qi flow is enhanced with better breathing which can contribute to prevention of body illnesses.

When using breathing exercises for qigong, the focus is placed on abdominal breathing. The air is inhaled via nose deeply and gently while letting the mind relax as the lungs are filled with air and the lower abdomen slowly becomes inflated. Each breath should be low, deep, slow and regular. To lessen stress or correct your breathing, you have to make an effort to breathe from your abdomen.

The best way to breath in qigong is:

1. When inhaling, let your lower abdomen rise with air before the lungs.
2. Exhale by contracting your abdomen so it goes down into your body.

When doing qigong movements, you will have to place emphasis not only on breathing from the abdomen but in ensuring that your breathing follows the slow movement of Qigong practice. Such method makes sure that your body achieve balance between the carbon dioxide expelled and the oxygen inhaled. In addition, this can ease your heart’s function because slow, deep breaths promote better circulation by dilating the blood vessels.

In addition, proper qigong breathing techniques promote optimal lymphatic health. Our bodies rely on strong lymphatic system for body detoxification. In tai chi and qigong, the lungs are considered as the core of lymphatic system. Qigong has numerous physiological effects such as improving our focus and concentration, lowering stress levels, releasing repressed emotions and alleviating negative emotions. It is also an easy to learn and gentle exercise that is suitable for all ages.

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Tai Chi vs. Qigong Exercises

If you know Tai Chi, you will quickly notice the similarities of the movements of Qigong exercises to Tai Chi. Between these two systems, Tai Chi was uniquely designed for martial application while Qigong was made by a physician solely for the purpose of improving the health of his patients. Some Qigong exercises were intended to target certain body organs. Others are for increasing Qi flow or for toning joints and muscles.

Both systems start with warm-up exercises. This is very important and should be followed every time Qigong or Tai Chi is practiced. Warm-up exercises will help release Qi and distribute such energy all over the limbs and trunks so the succeeding exercises can achieve a desirable effect.

Gathering Qi

Gathering Qi. Notice the hand positioned at the center of the abdomen.

Once “Qi is gathered” – that is, stimulate their energy, the next Qigong warm-up exercise is ‘Stimulating Qi’, which will bring the energy upwards all the way to the trunk, the arms and going to the fingertips. In ‘Spreading Qi’, the gentle slaps improves the spreading of qi energy and circulation on the far areas.

Qigong warm-up continues with ‘Lifting Your Qi’ where energy is pushed up through the abdomen, stimulating acupressure points of the soles. Like other Qigong exercises, every section will end in ‘Centering Qi’ to make sure energy returns to the lower Dan Tian.

Qigong Exercises Targeting Vital Organs

For the Kidney

There are three Qigong exercises that purposely target the kidneys. Found above the waist, the kidneys serve as a filter of the body for removal of excess fluids and wastes. Some of the kidney-specific Qigong exercises include ‘Touching Toes’, ‘Wash the Marrow with One Hand’, ‘Bending Backward’ and ‘Shooting the Bow’. Both ‘Bending Backward’ and ‘Touching Toes’ enhances the function of the kidney by the bending and curving of the lower back, stretching both the calves and hamstrings.

Wash the Arrow with One Hand is said to support the kidneys’ filtering function, including the adrenals. Adrenals serve as the reserve tank of the body, where energy is stored and is released only when needed. It is distributed all over the body when mental, physical, chemical and emotional stress set in. This exercise is ideal for patients expressing feelings of exhaustion or fatigue. It can also be used daily for proper Qi dissemination to battle day-to-day stressors.

Shooting the Arrow is another Qigong exercise for warming the kidneys. This specific exercise also stimulates all the meridians of the body and the activities of vital organs. This exercise works by tightening the muscles of the shoulders and arms that appear to be flabby over time.

For the Spleen & Liver

Balancing the Triple Warmer provides many benefits for many different organs. The term ‘Triple’ represents the basic functions of this exercises, that is – to target to lungs, stomach and the heart. But besides these three organs, it also offers wonderful benefits to the liver and spleen.

One of the most important organs in terms of disease resistance is the spleen. It is the biggest lymph organ of the body. When blood pass through the spleen, it comes in contact with the lymph cells whose main duty is to fight pathogens (e.g. bacteria, viruses) and other foreign invaders.

The liver is another vital organ needed for the synthesis, secretion and regulation of the different body chemicals vital in keeping the body normal and in healthy state. Aside from storing important minerals and nutrients, it also play a significant role in transformation, purification and removal of toxins, drugs and other waste products.

The exercise “Punching with a Steady Gaze” may help improve the liver function, destroy toxins and have speedy healing after an injury or illness. For extra stimulation and protection of spleen, include the exercise Raising Each Arm along with Balancing the Triple Warmer.

You can employ any of the Qigong exercises listed above when getting started. Once you allotted enough time to master all the exercises, you’ll be able to integrate them into your daily routine. Don’t forget to start every session with Qigong warm-up exercises. Start slowly, relax and keep your focus.

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Take note, these rules of qigong practice are intended to improve your practice and not to pressure. Don’t worry if you break a rule, just do your best and apply them gradually.

Qigong Practice Guidelines

Do…
Practice Qigong everyday. It is safe to do qigong every day when done carefully and properly. Qigong practice is gentle and is rooted on improving natural energetic and biological mechanisms of self-restoration. If you are sick and stay home from school or work, you can practice Qigong.

Deep relaxation. Let the mind be free of worries and concerns.

Breathing regulation (see Three Regulations of Qigong Exercises). Regulate your breath so both inhalation and exhalation are full and slow. It should not be exaggerated and heavy, but deep, conscious and calm.

Create a routine. Make your own qigong practice routine that will suit your limits, likes and needs.

Approach every practice with a goal to relax. Always direct your mind to quiet indifference.

Enjoy. This is, by far, the most important rule. Just enjoy your movement, your breathing and your practice.

Don’t…
Practice too much. Don’t practice too often and too long. Implement Qigong in your life with moderation, because doing too much of a good thing will make you say, ‘This is enough’. Soon, the process of self-restoration will be gone.

Be deceived by the simplicity of Qigong practice. An old Chinese quote says ‘what appears great on the outside is weak on the inside, and what appears inconsequential on the outside is powerful and strong on the inside’. Application of these simple movements has shown, for thousands of years of meticulous refinement, so you can move your innate natural healing forces.

Try to advance quickly. Qigong is designed to assist you in achieving endurance and self-healing. So, relax and take it easy. Relaxing will help activate your Qi. Trying hard and putting more effort will be counterproductive when it comes to enjoying the full benefits of Qigong. You can attain your goal of healing by letting yourself be free from the rush and stress that can cause your vital organs and glands to be inefficient.

Expect results too soon. There will be mistakes, particularly with the postures. Dramatic results will be enjoyed over time with consistent Qigong practice.

Implementing Qigong Practice

Learning Qigong from a coach, a qigong video or a book can be frustrating, especially because of your desire to perfect the routine as soon as possible. Purposefully and carefully, follow the steps the best that you can. Take note, it is not totally required to perform the Qigong practice similar to what the teacher suggests, so create some things too.

It is more important to implement it just like how it suits you. The only way you can be wrong with your implementation of qigong practice is NOT DOING them at all. As such, it is very much important to DO IT.

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Qigong Exercises are Very Simple

One big myth on Qigong exercises is that it is complex and difficult to learn. Truth is, it is completely opposite because Qigong is actually simple to learn and understand.

As a traditional Chinese practice, Qigong is based on the natural patterns and rhythms of nature. Such natural laws form the foundation of the energy exercises that we apply today. For example, early people realized that the flowing water does not get dirty, so they created exercises that promote energy circulation, similar to how flowing water is observed in nature. There are plenty of qigong exercises based on the different movements of animals – an example is the Five Animal Frolics.

If Qigong is easy to learn, why do some people promote it as being complex? Sometimes, it can be more on commercializing the teaching of Qigong than anything else. If you find someone trying to introduce Qigong as something complicated, it is best to look elsewhere.

Qigong theories can be intricate and complex. However, Qigong practice is what gives all the benefits. Some teachers may try to impress their students with all these theories but the theory part is only useful as a guide once you continue in your practice and advance your knowledge on Qigong. Practice should be started at the beginning, from the basics, and from there, start working up.

Always remember that nature isn’t contrived. It is simple and so should be Qigong.

Ideal Places to Do Qigong Exercises

Qigong is a good addition for any person’s daily routine because this exercise provides many benefits for only 3 to 5 minutes of practice. Qigong exercises come in many different styles. Most styles are for improving health while some target specific illnesses. Regardless of the style you learn, you do not need fancy equipment, a great deal of time or a special practice area.

The most ideal place for doing Qigong exercises is in a natural setting, one with lots of fresh air and natural scenery. However, Qigong can be done inside a room, or nearly anywhere you want to.

There are several criteria that make a place fit or unfit for practicing Qigong. Although many places can be used for Qigong exercises, some are better than others. When you choose a place, you need to consider a number of factors involved. Criteria such as accessibility and the ambience are factors that should be included.

Below are some tips to help you choose the best place for practicing Qigong exercises.

1. Practice area must not be too cold or too hot.
But you can adjust by wearing appropriate clothing. If the practice area is too cold, then wear thicker clothes. Same thing when the area is warmer. A windy place is not suitable for Qigong practice. Make sure you don’t expose yourself to the wind or practice without wearing a shirt.

2. Practice area must have plenty of fresh air.
If you are practicing outdoors, it is best to do it in nature, away from the primary sources of air pollution such as traffic or industry. If you are doing it indoors, open some windows for ventilation but be sure not to overexpose yourself to the wind. When living in the city, you can have it done in parks or indoors, though they’re not ideal.

3. Practice in a peaceful area, a place where you won’t be disturbed.
Qigong exercises require concentration (see Three Regulations of Qigong Exercises). When practicing indoors, turn off your phone and use the room with less traffic. Tell people not to disturb for this certain period.

Use these very simple guidelines in finding a suitable place for practicing Qigong exercises.

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Qigong exercises can be a complex subject for many people. On the basic level, it works with the mind, body and breath. Qigong exercises stimulate and circulate qi all over the body. It clears stagnation and blockages of qi, allowing the energy to freely circulate to promote good health and healing.

One of the basics when understanding qigong exercises is to learn the three regulations for proper Qigong training. The Three Regulations include mind regulation, body regulation and breath regulation. The Mind is the mental aspect; the Body is the physical aspect while the Breath is the connection between the two.

Three Regulations of Qigong Exercises

Regulate Posture

Physical Regulation is important for mental and breathing regulation. Regulating our physical aspect means conscious regulation of the posture. It is essential to consciously and strictly regulate the posture and shape. Once you practice Qigong exercises, you need to learn more about body awareness. To have more body awareness, you have to be mindful on your posture and movements. Make sure they’re proper because improper posture has an adverse effect on the health and body. Correct posture supports full use of the body and the optimal circulation of blood and Qi.

Mind Regulation

In order to regulate the mind, it requires sensory activation and moment awareness. Some qigong exercises may need more mental concentration beyond the usual mindfulness but being aware of what you’re doing when practicing is vital. When you practice, consistently return your mind to the present and feel the physical sensations inside your body and from the surroundings. Avoid daydreaming or being tuned out.

Regulate Breath

As you practice, be consciously aware of your breathing. Also, it is important that the breathing must be natural and relaxed, not strained or forced. Some qigong exercises even require synchronization of physical movements with breathing. Natural breathing is among the fundamental methods for cultivating Qi and for strengthening the body. Improper breathing promotes stagnation and tension while correct breathing creates relaxation, harmony and vitality.

In general, these three regulations are interdependent, complemented and interacted. They should be integrated when practicing Qigong exercises. During ordinary days, you may experience disharmony of the three. This keeps your body and energy from performing well.

Through Qigong exercises, you will learn how to harmonize these aspects, allowing the body to function more effectively and is one of the things for improving your health. With consistent practice, such harmony can be carried on your daily life or during times when you’re not practicing Qigong.

Bottomline

The first level – the physical regulation, consists of the basic, keeping proper posture, natural breathing and relaxed body. The next level requires calming the mind. The last level involves correct breathing. Once you achieve a good grounding on relaxation and proper breathing, it will be easier for you to master the two regulations of Qigong exercises.

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