Your goal is a state where the breath rolls in and out smoothly, like calm waves. No rushed exhales, no gasped inhales. However, do not force it or you will only generate a new form of tension and distract yourself from the practice.
To stretch the breath, start with a simple inhale for a slow count of six; hold for three; exhale for six; hold for two; repeat. Any time you become short of breath or tense let the pattern go until breaths become comfortable, then return to the holds. As this becomes easier, expand the breath to a count of eight, ten, and so on – holding for half at the top of the inhale and a third at the bottom. After working the breath for ten minutes or so, relax into a natural rhythm again. [2] X Research source
Don’t waste time and create tension by trying to force the mind to be silent. Instead, look for silence under the noise of random daily thoughts. Focus your attention on watching your breath. As thoughts come up, no matter how clever or seemingly prevalent, notice that you are thinking them and then turn back to the breath. Gradually, your mind will become quieter. You can settle your mind as you stretch your breath. [3] X Research source
Scan very slowly through the body, head to toe, releasing tension as you go. Repeat three times. Every part of your body should feel at ease and heavy–don’t stay rigid and tensed up. Any tension or muscle anxiety should vanish. Your body should feel as if you are sinking toward the ground. [4] X Research source
Sit upright in a chair with your feet on the ground. Your legs should be separated. Your torso should be at a right angle to your thigh. Rest your eyes and mouth by closing them. Do not try to smile, but allow your mouth to relax to a natural shape. [5] X Research source
Stand upright. Your feet should be parallel and at shoulder width. Allow your knees to bend slightly. Raise your arms so that your hands are even with your shoulders or just slightly lower. Your elbows should be allowed to bend slightly. Your hands should be about a foot apart and your palms should be pointed downward. Allow your fingers to be separated and slightly curved. Pretend you are holding a ball in a relaxed manner. As with sitting posture, your eyes and mouth should be closed in a natural and unforced way. [7] X Research source
Always lift your feet up heel first. Move forward with your left foot first. Allow your body and hands to sway rightward as you move. Only move forward with your right foot as your left is completely on the ground. Practice for thirty minutes or longer. [8] X Research source
The supine posture. This is a laying down posture. Lie on your back with your legs straight out and your arms by your sides. This posture is intended to relax you. The sideways lying posture. Lie on your side. Keep your upper body straight, but make sure to bend your legs slightly. Put your upper hand on your hip and your lower hand by your head. This posture is intended to relax you. The half-lotus posture. In this posture, you will sit up. Your left foot will rest on your right thigh which will be under your left knee. Also, make sure to rest your hands on your knees. This helps stretch your legs and lower body. The cross-legged posture. Sit upright and cross your legs. Rest your hands in front of your stomach. This will stretch your legs and relax you. [9] X Research source
”Qi” pronounced “chee” is often translated to mean “life force. ” Qigong is an all-encompassing approach that addresses mental, physical, and spiritual improvement. Qigong not only improves physical health but mental and spiritual well-being as well, as it can reduce stress and increase your ability to focus mentally. [11] X Research source
Practice breathing techniques. Practice different postures. Meditate. Engage yourself in guided imagery. This guided imagery will help you focus and help you put your mind on the goals you want to complete in life. Practicing Qigong could take as little as 30 minutes a day or much longer. [12] X Research source
Are you solely interested in physical improvement? If so, Qigong might not be able to help you build substantial muscle tone or bulk up. However, it could be a great supplement to a more expansive exercise and weight-training regimen. Do you have the time to practice Qigong? While you can practice Qigong in as little as 30 minutes a day, you’ll have to commit a decent amount of time to really understand and perfect your form and figure out how to meditate (if you have no previous experience). In addition, Qigong has its best results if you commit to practicing it over the long-term— that is, for years. Do you have patience? One important determining factor is your level of patience. With Qigong, results don’t come instantaneously. Instead, you’ll have to concentrate, focus, and practice with dedication
The best teachers are those who strongly encourage individual practice. They should also be able to offer exercises and meditations to develop the right state of being mentally and otherwise. What you want to avoid is someone who just has a form to show you, or even a few forms. Forms are just one piece of the whole and many are of limited use unless you’ve done the exercises to support them. Additionally, if the teacher spends too much time speaking about grand theory or what the form will eventually do for you, this may be negative. The focus should be on the practice and where you are at now. Theory is good, but avoid those who rely too heavily on words. [13] X Research source
