Tag: Breathing

The History of Chinese Qigong:

A Thousand Years of Fitness

Qigong is a traditional Chinese health exercise that combines exercise, breathing and meditation functions. For thousands of years, qigong masters have practiced and perfected qigong exercises, and taught people to strengthen muscles, rationalize their minds and release their potential. Qigong has many health benefits, and it is easy to practice. You can do it anytime, anywhere. Take a few minutes every day to do some qigong breathing and exercises. You may not notice any daily differences. However, persistent practice will definitely bring you amazing health improvements. Throughout Chinese history, Qigong has always been integrated with Chinese philosophy and religion. Chinese history shows that qigong originated from traditional dance movements, and the concept of qigong was born from this. The legendary emperor (Huangdi) practiced dancing and breathing every day. His qigong concept was recorded in the earliest collection of traditional Chinese medicine Huangdi Neijing (Huangdi Neijing) )in. Over time, Qigong not only plays an important role in Chinese medicine, Confucianism, Taoism and Buddhism, but also becomes a good meditation tool and self-defense technique.

Principles of Qigong

Qigong balances your energy flow and enhances your physical and mental functions through health-oriented exercises. Different sports will bring about obvious physiological changes, but the core is to use the mind to control the body to achieve a state of unity of the mind and body. Qigong exercise mainly includes three aspects: body, breathing and mind. By adjusting these three elements, you can fully control yourself mentally and physically. First, while ignoring any external interference, you must remain mindful to realize what you are doing and what you will do. Then, you should be able to control breathing and movement, in other words, control your muscles. Breathing and movement will in turn give feedback to your thoughts. After enough practice, your mind and body will be unified, and you can say that you are in complete control of yourself.

The functions of Qigong have the following three points:

1. Dredge the meridians, regulate qi and blood Meridian is an independent system that connects internal organs and transports qi and blood. Qi and blood are subtle but vital substances that can maintain your body functions. Through physical exercise, breathing regulation and mind control, Qigong can dredge the meridians throughout the body. , Enhance the circulation of blood and improve the function of human tissues and organs.

2. Build righteousness Traditional Chinese medicine believes that “there is positive energy inside, and evil cannot enter.” That is to say, whether external negative energy can cause diseases in the body depends on the state of the body itself. Qigong can make the human body produce positive energy, thereby enhancing your overall health and immunity.

3. Improve intelligence and release potential Human behavior is regulated by the central nervous system. Under the guidance of the mind, Qigong can balance your central nervous system by relaxing and calming the body and mind, so that your brain can reach its maximum potential and enhance the physiological functions of the human body. Therefore, it May help increase intelligence, improve memory and improve academic and athletic performance. There are many types of Chinese Qigong, the following ones are popular:

Tai Chi Health-Tai Chi

Yijinjing-classic tendon changes

Five Animals Play – Five animals play

Six-character Jue – Six Healing Voices

Baduanjin-Baduanjin

These different characteristics of Qigong are designed and developed based on ancient records written by many famous doctors, physiologists, physiotherapists and martial artists to ensure its safety and health. Practicing Qigong is definitely beneficial. It will increase your physical strength and make your thinking more agile. It is free, easy, and does not require a lot of time. You don’t have to go to class. There are countless qigong videos online. You only need to pay attention to the posture and learn in the correct way. You can practice exercise and breathing by yourself, so it’s time to add Qigong to your exercise habits!

“Iceman” refers to the Dutch legend Wim Hof. He holds 26 Guinness World Records, including being immersed in ice for 73 minutes and 48 seconds. On February 16, 2017, he published a book called The Way of the Iceman. The Chinese literal translation is “The Way of the Iceman”, but the Chinese version released in Taiwan on November 5th 2018 is called “Iceman Breathing Method, I will never get sick again”. The iceman breathing method is to breathe 30 times with a big mouth and hold the breath for another 30 seconds. It is best for beginners to practice with someone nearby. Science has proven that Wim Hof’s breathing control and cold training methods can significantly increase energy levels, improve blood circulation, reduce stress, strengthen the immune system, strengthen the body, successfully fight against many diseases, relax the body and strengthen autonomy through steady and deep breathing The nervous system trains the contraction and expansion of blood vessels, thereby enhancing immunity, helping many people stay away from high blood pressure, diabetes, cancer, depression, etc. Although this book advocates that holding your breath is good for your health, scientific evidence shows that holding your breath for a long time may be possible It can cause damage to the brain, kidneys, and lungs. The experiment of exposure to extreme cold (suffocation and extreme cold) is said to be something everyone can do, but if your body cannot be exposed to extreme cold, it may also cause harm to your body. Be careful as practice !

We may underestimate a common but important substance – “oxygen”. Oxygen is not only a necessity for life, but also provides nutrition for human cells; I believe you have heard that deep breathing is a common technique to reduce anxiety and stress. When you are nervous, please Take a deep breath, it really relieves tension. Controlling breathing has many benefits both physically and mentally. It may lower your blood pressure, strengthen your breathing muscles, increase the oxygen content in your blood, calm you down or make your mind clear. The following are some breathing exercises or breathing-focused meditations that can improve your health. Before starting these exercises, please find a relaxed posture for yourself. You can sit, stand or lie down (face up), but the upper body must be straight so that the chest and abdomen can be stretched freely.

1. Balance breathing method
   This is the simplest breathing exercise. It only requires you to count the hours you inhale and exhale.
   – When inhaling, count slowly from 1 to 4.
   -Exhale, count from 1 to 4 at the same rate as the inhalation.
   -Repeat 3 times.
   This exercise will help you relax, especially before taking an exam or trying to fall asleep. After getting used to this balanced breathing technique, you can extend the time from 1 to 5, 6, 7 or more.
2. 4-7-8 breathing method
   This is another simple technique, similar to “balanced breathing”:
   – Exhale completely.
   – Inhale through your nose for 4 seconds.
   – Hold your breath for 7 seconds.
   – Exhale through your mouth for 8 seconds. If you can hear the sound when you exhale, the effect will be better.
   This exercise helps to relax and allows you to fall asleep quickly.
3. Abdominal breathing
   Usually, when you cannot control your breathing, you will breathe with your chest, abdomen, or both at the same time. In this exercise, you will learn how to control your breathing muscles and use your abdomen to breathe.
   – Inhale slowly and feel the diaphragm press down.
   -Enlarge the abdomen.
   – Hold your breath for 1 or 2 seconds.
   -Breathing out slowly can also contract the abdominal muscles to expel more air.
   -Repeat 3 times.
   This exercise will help you focus and sharp mind, because it requires you to turn your attention to breathing to control your chest and abdomen. Put one hand on your chest and the other on your abdomen to feel the “ups and downs” of your muscles. Uncertain” to ensure that you have performed the sport correctly.
4. Alternating Nostril Breathing Method (Nadi Shodhana)
   This technique can breathe in only one nostril at a time, and provide you with energy when you are tired. It can even lower blood pressure and increase your consciousness. The steps are as follows.
   – Close the right nostril completely with the thumb of your right hand, and take a deep breath through the left nostril.
   – Release the right thumb, close the left nostril completely with the left thumb, and then slowly exhale through the right nostril.
   – Inhale deeply through the correct nostrils.
   – Release the thumb of the left hand. Close the right nostril completely with the thumb of your right hand, and then slowly exhale through the left nostril.
   – Repeat 5 to 10 times.
   This exercise will clear your nostrils and train both sides of your brain for better coordination. After this exercise, you can feel the air and energy flowing in your body.
   Breathing exercise is good for your health and it is very easy to do. You can do it anytime, anywhere. Whenever you feel stressed, depressed, tired or irritable, try to do some breathing exercises, they will help you clear your mind, focus on the present, and bring you long-term health benefits, such as Lower blood pressure. Practice these exercises every day and you will surely get good results.