14/08/2026
Basic methods of practicing Qi Gong
🌀 1. Regulating the breath, body, and mind
Qi Gong practice begins with diligently regulating the breath, body, and mind. Mind regulation involves consciously controlling conscious activity and is the central component of qigong practice. Its fundamental requirement is to achieve a "clear mind and few desires," eliminating distracting thoughts and achieving a state of tranquility. Difficulty achieving tranquility is a major obstacle for beginners. Because tranquility is crucial for effective practice, the desire to achieve tranquility often leads to impatience, increasing irritability and further difficulty. Achieving tranquility involves focusing the mind, transforming random thoughts into focused, tranquil contemplation, and ultimately achieving a state of "no thoughts," tranquility, joy, and ease. Focusing the mind involves focusing attention on a specific part of the body, an activity, or a thought beneficial to the body. The most common method of focusing the mind combines focusing on the breath with focusing on the "dantian." Dantian refers to the Qihai point, located one and a half inches below the navel. Combining this focus is called "Qi Guan Dantian." The general method for channeling Qi into the Dantian is to practice abdominal breathing. When inhaling, the diaphragm descends, increasing abdominal pressure and causing the lower abdomen to bulge outward, as if Qi is being drawn into the Dantian through the lungs. When exhaling, the lower abdomen retracts, as if Qi is being expelled from the lower abdomen through the lungs. This method of channeling Qi into the Dantian is the key to achieving the beneficial effects of Qigong, as it strengthens the spleen and connects the heart and kidneys.
Breathing control involves consciously controlling your breathing. The fundamental requirements are "fine, quiet, even, and long," gradually reaching a state of soundlessness and breathlessness. The in and out should flow smoothly, almost as if it exists and disappears. When first practicing, aim for a natural flow, avoid forcing it. Gradually, progress from sound to silence, from short bursts to deep, long breaths. It's best to practice the "Qi Guan Dan Tian" method. As for qi circulation methods like the "Da Zhou Tian" and "Xiao Zhou Tian" circulations, these should be explored after you've gained sufficient experience.
Qi circulation involves deep, long breaths, and pauses in breathing, directing the Qi with the mind to open the meridians. This practice was also known in ancient times as "holding the breath," "inducing the Qi," "moving the Qi," and "moving the Qi." Directing Qi to an affected area to heal oneself is called "moving the Qi." Directing Qi to heal others is called "distributing the Qi."
The significance of breath control lies primarily in improving respiratory efficiency. Although minute ventilation decreases, tidal volume increases, vital capacity increases, and the amount of carbon dioxide in exhaled and alveolar air increases while oxygen decreases, meaning that the maximum amount of oxygen is obtained while expending minimal energy. Furthermore, the slow breathing rhythmically changes the pressure in the chest and abdominal cavity, gently massaging the internal organs and improving blood circulation.
Body adjustment refers to the conscious control of body posture and movement. This is generally practiced while walking, standing, sitting, lying down, and sitting. All five postures must be coordinated with regulating the mind and breathing. The overarching principle of body adjustment is to loosen clothing, be comfortable and natural, and be informal. When walking, maintain a straight and steady posture, focusing on the path, allowing the Qi to flow through the Dantian. Exhale to lift the a**s, and inhale to relax.
Stand with your feet parallel and shoulder-width apart, knees slightly bent, torso straight, chest and abdomen tucked in, arms half raised forward, wrists bent as if holding a ball, eyes half closed, staring at the tip of your nose, then regulate your breathing and focus your mind on your Dantian. This is the so-called "three-circle standing posture."
There are two types of sitting: freestyle and cross-legged. For freestyle, choose a chair of appropriate height. Sit on a stool or bed with your feet on the ground, legs shoulder-width apart, and palms facing up, folded together in front of your abdomen. Half-open your eyes, looking at the tip of your nose, or place your palms together like a Buddha, half-open your eyes, looking at the fingertips. Cross-legged sitting can be done in single-legged, double-legged, or natural-legged positions. Single-legged cross-legged positions place one calf on top of the other; double-legged cross-legged positions place the right calf on top of the left, then lift the left calf and place it on top of the right calf, crossing the calves with the soles of the feet facing up on the thighs; natural-legged cross-legged positions cross the calves naturally in a figure eight position, with the feet tucked under the thighs. The upper body posture is the same as for freestyle. A soft cushion should be used for the exercise. If your legs feel numb, you can do a self-massage to end the exercise.
This exercise is suitable for those who are weak or suffer from insomnia and can be performed before bed. Lying on your right side is preferred, with your head slightly forward. Bend your lower hand naturally at the elbow and place it in front of the pillow, palm up. Place your upper hand naturally on your thigh, palm down, or place it on your dantian, palm pressing against your abdomen. Position your lower leg naturally straight or slightly bent, with your upper knee bent 120 degrees and placed on top of the other leg.
"Doing" has two meanings: the first is to adopt a reasonable and non-tiring posture according to the nature of the work during daily work, and combine it with focusing on Dantian and abdominal breathing. Its spiritual essence is that you can focus on Dantian and practice Dan Gong at any time and in any place; the second is to guide the dynamic exercises of various schools such as Tai Chi and other schools, which have a variety of postures and movements. Students should choose one of them and practice it seriously.
In short, adjusting the body means adjusting the body shape so that it conforms to the requirements of the exercise posture and form.
🌀 2. Key points of practicing Qigong
Liu Guizhen, a famous qigong master, believes that the following essentials must be mastered when practicing qigong.
(1) Relaxation and tranquility complement each other and follow nature. Relaxation and tranquility are closely related. Relaxation of the whole body can promote tranquility, and after entering tranquility, the whole body will inevitably relax. Therefore, the two complement each other. The so-called relaxation, on the one hand, is the relaxation of the whole body muscles. This relaxation must be mastered in a relaxed but not slack state. It is easier to relax the whole body in the lying position, but after getting into the right position, the whole body should be slightly shaken a few times to achieve the comfort of lying. When maintaining both standing and sitting positions, a certain amount of muscles must be in a tense state, but they must also be relaxed to the maximum extent. Another aspect of relaxation is the relaxation of consciousness. First of all, it must be accompanied by the relaxation of the whole body muscles, so that the whole body has a comfortable and relaxed feeling. In addition, when focusing on breathing or focusing on Dantian, the mind should not be too focused. The tension should be eliminated to achieve relaxation of the mental consciousness. The so-called tranquility refers to relative quietness. In terms of breathing, the in and out sound is silent, and the experience is leisurely and comfortable. In terms of consciousness, it emphasizes the elimination of distracting thoughts through focusing the mind to achieve tranquility. In short, relaxation and tranquility are the key to practicing. If mastered well, good results can be achieved quickly. If mastered improperly, deviations will often occur.
(2) Practice your mind and qi, and achieve unity of mind and qi.
The "qi" in qigong primarily refers to true qi (vital energy). When practicing qigong, one must begin by training lung qi (the breath). The breathing methods employed for training lung qi vary depending on the practice. However, regardless of the practice, the general requirement is for breathing to be slow, even, fine, long, and gentle. Experienced practitioners can even breathe two or three times per minute, developing slow abdominal breathing. Breathing training must be practiced gradually, from shallow to deep, from fast to slow. It's not advisable to achieve complete, deep, and long breaths in a short period of time. Initial practice requires intentional guidance. With sufficient practice, natural and regular breathing can be achieved. Training the mind is primarily about eliminating distracting thoughts and achieving tranquility; it's also about focusing the mind on the dantian (Dantian), which allows for more profound changes in the entire body. It's difficult for beginners to quickly eliminate distracting thoughts; they require a period of practice to gradually reduce distracting thoughts and achieve tranquility.
How can we integrate mindfulness and qi training during practice? When you begin practicing breathing, you should also focus your mind on your breathing to help it become effective quickly. Once you develop deep, long, and even breathing patterns, focus on the rise and fall of your abdomen. When breathing becomes highly practiced, you can naturally achieve qi flowing through your dantian without even focusing on it. At this point, simply focusing your mind on your dantian will suffice. This way, qi and mindfulness training can be seamlessly integrated, achieving unity of mind and qi, enriching your true qi and achieving healing and health benefits.
(3) Emotional balance and a good mood.
In Qigong treatment, emotional balance and a happy mood must be emphasized, which can promote health and eliminate diseases, and there will be a feeling of comfort and euphoria after each exercise.
(4) Take it step by step and don’t rush for success.
In the initial stages of qigong practice, one should not rush for results or expect efficacy. Results only emerge gradually over time. While the practice methods are not complex, mastering them requires considerable proficiency and a certain amount of practice. For example, taking Nei Yang Qigong as an example, one can first master the postures and deep breathing exercises. Once deep breathing becomes proficient, one can then add holding and closing the breath. Once this is mastered, one can then add silent recitation of a mantra and then place the tongue against the roof of the mouth. Once these movements are mastered, one can then focus on the Dantian. This step-by-step approach to mastery is often quite successful.
(5) Practice and cultivate together and combine them closely.
Combining practice and recuperation means giving equal importance to both practice and proper recuperation. Simply practicing without proper recuperation will hinder one's ability to overcome illness, so practice and recuperation must be closely integrated. Proper recuperation should include adequate rest, a regular lifestyle, an optimistic outlook, a balanced diet, and moderate physical activity. These elements should be maintained throughout practice and throughout one's life, as they are often the key to overcoming illness and achieving health. The principle of combining practice and recuperation should be adhered to in every practice session. For example, when practicing internal nourishment or strengthening exercises, after half an hour, one can abandon breath control and focus on the Dantian (Dantian). Instead, simply relax the entire body, lie flat in bed, and rest for 10-20 minutes. After resting, one can continue practicing. This combination of practice and recuperation is highly effective.
(6) Fix the exercise method and practice at an appropriate time.
There are many different types of qigong practices currently in circulation. Some have been widely adopted clinically and have demonstrated promising results. Others are limited to a few individuals and have not yet been fully publicized, or are used by very few people, making their effectiveness difficult to determine. Practitioners should, under the guidance of a doctor, select one or two appropriate qigong practices based on their medical condition, physical condition, and daily habits. This approach is both easier to master and more effective.
(7) Summarize experience and avoid deviation.
Qigong therapy primarily requires patients to master the requirements and methods of the exercises and to practice them continuously. However, these exercises are rarely smooth sailing and, in severe cases, can lead to deviations. The most common causes of this are impatience, a failure to proceed step by step, excessive breathing effort, a blind pursuit of deep, long, and slow breathing, excessive concentration, or the blind pursuit of certain sensations. These can result in difficulty breathing, chest tightness, shortness of breath, and even respiratory disturbances, headaches, dizziness, and mental tension.
Deviations often develop from subtle to significant, from mild to severe. When they begin to manifest, correction is relatively easy and quick. However, once the deviation has already formed, correction becomes more difficult. Therefore, at the beginning of practice, it is important to thoroughly and carefully experience the practice, summarize your experience, identify any deficiencies, and promptly correct them to avoid further deviations.
🌀 3. Precautions for practicing the exercises
First, choose a suitable place to practice. A quiet environment is especially important for beginners. When practicing outdoors, it's best to choose a place with fresh air, such as a forest, lawn, or flower garden. When practicing indoors, maintain good air circulation. The lighting in the practice area should be dim to facilitate a quicker state of tranquility. However, whether indoors or outdoors, avoid direct drafts on the body, especially on the back of the neck. Second, before practicing, be free of worries and maintain a positive mood. Stop strenuous physical and mental activity 20 minutes before starting to ensure that your muscles are relaxed and your mind is calm, which is beneficial for regulating your breathing and achieving a state of tranquility. Before practicing, loosen your clothes and belt to help your muscles relax and your breathing flow freely. If you are lying down, remove outer clothing and lie down in bed. Complete urination and defecation before practicing.
Also pay attention to the frequency and duration of practice. Beginners should practice once a day for 10-15 minutes. Those who are proficient can increase the practice time to 20-30 minutes each time. Those in nursing homes or recuperating at home can also practice 3-4 times a day. During practice, maintain a regular lifestyle, increase nutrition in your diet, and eliminate smoking and alcohol. Also, avoid emotional disturbances and maintain emotional stability. After completing practice, do not stand up in a hurry. First, wipe your face with both hands and gently rub your eyes. Then, slowly stand up and stretch your limbs. However, it is important to avoid practicing when you are hungry or full. Practice should be suspended if you have a fever, diarrhea, a severe cold, or are overly tired.
