Qigong is an ancient Chinese method of health care that involves various breathing techniques. Practitioners use Breath Qigong to focus and feel energized, with techniques such as turtle breathing, full breathing, and circular breathing. Beginners take around eight breaths per minute, while experienced practitioners take only two to four breaths per minute.
Qigong is a method of health care that dates back to ancient China. Qigong is a compound word consisting of the Mandarin word “qi,” pronounced “chi,” meaning energy or life force, and the Mandarin word “gong,” meaning skill. Practitioners apply Breath Qigong to their daily lives. The practice helps you focus and feel energized. You do Breathing Qigong by taking long, deep breaths, pulling in your abdomen with each inhalation and filling your lungs completely. You then pause before exhaling slowly.
One Qigong breathing technique is known as “turtle breathing.” Most beginners find it easiest to perform Turtle Breathing while lying on their back, but they can also try the technique in a sitting position. If you sit down, keep good posture but don’t stiffen your body. Inhale through your nose, slowly. Your belly should expand a bit as you breathe. Once you have filled your lungs with air, pause for about half a second, then slowly push the air out of your lungs. Your stomach will drop when you exhale. Pause once more, then repeat the process, slowly inhaling, pausing, and then exhaling.
Beginning Qigong practitioners will generally take around eight breaths per minute. As you continue your practice, your breathing will probably slow down even more. Experienced practitioners take only two to four breaths per minute.
Full breathing is a slower technique than turtle breathing. To perform this technique, lie on your back and inhale through your nose. Fill your lungs with air, causing your stomach to expand. Keep breathing. Your stomach should flatten as your chest gets larger. Continue to breathe and feel the air move up your body, past your chest, to your neck. Exhale, pushing the air out of your neck, through your chest, and back to your stomach. The technique should feel like a wave of air moving up and down through your torso.
Circular breathing is another Qigong breathing exercise. Many wind players use circular breathing to play a continuous note on their instruments. Do not pause between inhalation and exhalation or between breaths when performing a circular breath. You can breathe through your nose or mouth during this exercise. If you choose to breathe through your nose, do not switch to your mouth halfway through the exercise or vice versa. Continue to breathe in and out without pausing until you feel uplifted and energized. You may start to get dizzy during it. If you do, slow down or stop the exercise.
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