Take A Deep Breath

Published: May, 2007 by LifeGetInIt.com
Original article>>


Take a Deep Breath

Qigong is a form of exercise that combines breathing and movement with meditative and therapeutic benefits that help you develop better range of motion and improve joint flexibility.

Bringing the mind into focus and the body into a state of comfortable repose may lie in the simple act of conscious respiration and gentle meditative movement. Qigong is an ancient practice that invests a great deal in the power of the breath and physical postures to bring our “three treasures”—body, mind and spirit—into harmony.

“‘Qi’ means life-force energy and ‘gong’ means cultivation or practice. Qigong is the practice of cultivating life-force energy. This practice consists of exercises and meditations that are designed to strengthen the body while calming the mind,” offers Dr. Suzanne Friedman, Chair of the Medical Qigong Science Department and Dean of the Medical Qigong Clinic at the Acupuncture and Integrative Medicine College in Berkeley, California. Dr. Friedman is also executive director of Breath of the Dao Holistic Medicine Clinic in San Francisco.

Pronounced chee-gung, Qigong boasts countless different styles and schools, but it mainly consists of gentle physical movement, meditation, creative visualization and breath work.

“There are three basic principles for practicing qigong. The first being physical posture, also referred to as Wu Ji, natural breathing, and mind intent. Essentially, anybody can practice Chi gong there is no limitation to age, gender or religious background,” says Dr. Christopher Shelton, medical Qigong therapist and founder of Morning Crane Healing Arts Center in San Jose, California.

Qigong is often broken up into three branches—medical, which promotes physical healing, martial, which incorporates self-defense (Tai Chi), and spiritual or meditative, a form that addresses mental imbalances and promotes an increase in self-awareness. Each of the three areas uses the basic tools of breath, posture and meditation in their practice.

The benefits of Qigong’s holistic approach are various.

“When the body and mind are brought into balance, we have greater access to our spirits, or our true selves. Qigong exercises involve the combination of proper posture, proper breathing, and guided intention. Proper posture allows the body’s energy to flow more freely through the body. Proper breathing calms the nervous system while providing the body’s cells with more oxygen as fuel. Guided intention involves focusing the mind on a specific goal, such as increasing the energy or metabolic function of an internal organ,” explains Dr. Friedman.

For Shelton, the influence meditative breathing has on transforming physical and emotional wellbeing is significant.

“People underestimate the power of conscious breathing. The benefits range from being able to become more centered and focus to increasing their health, increasing their vitality improving their internal strength as well as their spiritual capabilities,” he says.

Whether you take up seated meditation, often referred to as “internal” Qigong or incorporate movement, often classified as “external,” is determined by your individual need. For example, if you are stressed out, deep-breathing exercises performed in a seated or lying- down position may provide much needed calm.

“Qigong addresses all aspects of physical and mental health, and ultimately spiritual development. You can focus your practice on a particular health problem, or on achieving inner peace; depending on your goals,” says Dr. Friedman.

Qigong practices have been linked to improved circulation, reduction in stress, better sleeping habits, a decrease in high blood pressure and good immune function. One U.S. study found that it helps alleviate the burden of chronic pain and anxiety. Another showed that regular practice among the elderly can improve balance and reduce the number of falls.

Though you can perform many of the breathing exercises and postures on your own, Dr. Friedman advises seeking out a qualified qigong teacher in your area. If that fails, a DVD can also be of benefit. It’s also important to seek a teacher or a style of Qigong that serves your specific needs.

“There are so many different styles of Qigong, which means that if you don’t resonate with one particular style, you can find a different style that more suits your tastes or health goals,” Dr. Friedman says.

Meditation in Motion

Dr. Suzanne Friedman walks you through a Qigong breathing exercise:

Begin in a comfortable seated position. Begin to breathe from your belly.

“When you inhale, stick your belly out to pull breath into the bottoms of your lungs. The key here is to be sure that your chest barely moves; all of the movement should be coming from your abdomen. When you exhale, pull your belly in to help expel the air and waste products from your lungs. Again, your chest should barely move. If you can, inhale as you count to four, and exhale as you count to eight. This means that your lungs will be full when you reach four, and empty when you reach eight. Over time, this simple practice will have profound stress-reducing, energy-enhancing effects.”

Qigong breathing incorporates visualization, so when you exhale visualize every muscle and every cell of your body relaxing. With every exhale, visualize your body being filled with vitality and energy

Dr. Friedman suggests beginning by doing this exercise for two or three minutes at least three times a day. Increase your Qigong breathing sessions as you become more proficient.