Respiratory system qigong. Chinese qigong gymnastics - exercises for health and youth

Many people who are just starting out qigong worries about the following question: “What type of breathing should I use during qigong practices".

You can often hear that qigong uses several types of breathing and this misleads people - which breathing qigong is correct?

In this article, we will look at the main types of breathing and in what cases they are used.

Working out correct breathing qigong - very milestone workout qigong for beginners.

There are eight types of breathing in qigong and yanshen:

1. Natural breathing. Congenital breathing that is not controlled. The main features are natural, even soft breathing. Disadvantages - breathing is not deep and the respiratory act is not extended.

2. Normal breathing. When inhaling, the diaphragm goes down and the abdomen becomes bulging. When exhaling, the diaphragm rises and the abdomen becomes concave. Normal breathing has an effect in the prevention and treatment of cardiovascular and cerebrovascular diseases.

3. Reverse breathing. The type of breathing is the opposite of normal breathing - when you inhale, the diaphragm rises, and the stomach becomes concave; when you exhale, the diaphragm goes down, and the stomach becomes convex.

4. Intermittent breathing, in qigong is divided into two types:
a) between inhalation and exhalation, the exhalation is held, after which the breath is held;
b) the breath is deliberately delayed, after which the breath is held.

Intermittent and reverse breathing work well in the prevention and treatment of diseases of the digestive system. The type of breathing "inhale through the nose and exhale through the mouth" helps in the prevention and treatment of diseases of the respiratory system.

5. Inhale through the nose, exhale through the mouth. Normally, a person inhales and exhales through the nose. In diseases of the respiratory tract, the internal cavity of the respiratory tract narrows, and it becomes difficult for a person to breathe, so the patient is advised to inhale through the nose and exhale through the mouth.

6. Conducting qi through the Ren-mai and Du-mai channels. Reverse breathing is applied. A person inhales through the nose and on inhalation directs the qi to the dan tian, from there the qi descends to the perineum. When a person exhales, he should direct the qi from the perineum up the spine right to the bai hui point, which is located on the crown of the head. After that, you need to release qi through the nose.

This type of qigong breathing has another name - "Small circle of qi circulation", or "Small heavenly circulation of qi". The type of breathing "carrying qi through the Ren-mai and Du-mai channels" has a noticeable effect in the prevention and treatment of diseases of the nervous system.

7. Secret breathing. This qigong breathing occurs after the development of normal or reverse breathing. Features: inhalation is long and continuous, exhalation is quiet and imperceptible. The correctness of this type of breathing can be assessed by bringing the hand to the nose, the exhalation is almost not felt.

8. Authentic breath. The ancient sages said: "When normal breathing stops, the true breathing will begin on its own.” The expression “breathing will stop” should be understood as follows: this is not a forced holding of the breath, not the exclusion of breathing, but the preservation of the state of the spirit in complete detachment.

When a person is in a state of complete detachment, then his will and thought are focused on one thing. The greater and deeper the detachment, the quieter and more inconspicuous the breath. This is already a sign of a higher stage of qigong training.

Each of the above eight types of breathing performs a specific healing function.

Beginners in qigong should be very careful with these types of breathing: whatever type they use, it is necessary to return to natural breathing every 10-20 minutes of training so as not to overwork the respiratory muscles, otherwise it may lead to ...

• to stupefaction and convulsions,
• cause suffocation or other dangerous consequences.

The ancient Chinese called this phenomenon the expression "inflame with a vicious passion and embark on a vicious path." Therefore, when training qigong, you need to develop breathing consistently and gradually, you cannot strive for success in a short time.

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For people who want to go deeper, for those who seriously want to go deeper into Qigong, for those who really want to improve their health and energy through these practices, our publishing house, together with Chinese specialists, has prepared a wonderful video training for home learning , The contents of which you can find at this link:

Qigong breathing exercises is a rather ancient method of healing the body, which is aimed at restoring good health and achieving complete well-being. The unique methods of preserving youth and the secrets of complete well-being have been collected by wise men for many centuries and passed on to their descendants. The basis of many of these methods is breathing exercises, which can revive not only the body, but also the spirit. The sages of the Celestial Empire represented nature as a big clot of energy. They believed that the healing energy of Qi is very harmoniously combined with the elements of the entire environment. According to Qigong theory, there are 12 main systems and 8 auxiliary systems in the human body. For all these systems to work correctly, they must be positively affected.

General characteristics of the method

Qigong breathing exercises is a very ancient and centuries-old Chinese technique, which is aimed not only at improving the whole body, but also the mind. Regular classes help improve the quality of a person’s life, and if a certain diet is followed, weight normalizes. Receptions of respiratory gymnastics will be effective only with the exact observance of two mandatory conditions which are rational nutrition and deep breathing.

Rational nutrition according to Qigong is a complete combination of the five basic tastes. Experts who practice this healing method advise to completely move away from meat dishes and replace them with soy. Nutrition should be reasonable, without overeating and other fanaticism. The last meal should be no later than 4 hours before going to bed. According to experts, you should not limit yourself any more, over time, your appetite will decrease on its own, but only if such nutrition is supported by breathing exercises. For many, this method of losing weight is very tempting.

Breathing Qigong should be practiced regularly, only in this case a noticeable effect can be expected.. If a person has given himself a word to practice daily, then it should be so. If it is determined that only three classes per week will suffice, then it is necessary to adhere to such a schedule. At first, this can be quite problematic, but after a month, doing the exercises of such gymnastics will not only be easy, but also very pleasant. Do not forget that this technique is very disciplined, getting used to classes, a person will become more disciplined and punctual in everyday life.

There are a lot of different exercises in Qigong gymnastics, but you should not try to master everything at once. When practicing on your own, it is very important to master each technique perfectly, and then start mastering the next one. Qigong is by no means fitness, so the result will be visible only when a person makes significant efforts to master this technique.

The basic Qigong technique is Yi Jin Jing. Gymnastic techniques of such a complex help to improve blood circulation and strengthen muscles, in addition, the elasticity of all tissues increases significantly. As a result of regular exercise, the body becomes healthy and strong.

Starting to do gymnastics, you must remember that these are not ordinary physical activities, but work with a bunch of energy. The unhindered movement of energy through the body makes the human body healthy. This is the fundamental principle of this Chinese technique.

Breathing exercises should be performed at the beginning of the day or at the end. You can practice the technique daily or every other day.

Benefits of Qigong for slim body

Qigong breathing leads to the enrichment of blood with oxygen, which, in turn, leads to a significant decrease in appetite and clarity of mind.. Such gymnastics neutralizes stress and excessive tension, because it is no secret that most people overeat at a time when they are nervous. Energy from a person is pulled by peculiar blocks. It can be imagined that people are walking without any load, but in fact their body is overstressed and strongly compressed. So Qigong exercises help to eliminate the contraction of the muscular frame and relieve the senseless waste of energy.

Qigong technique allows you to increase the threshold of resistance to stressful situations. In the future, a person will be able to consciously relate to stress and eliminate it at the entrance.

Qigong breathing exercises for beginners and practitioners help improve metabolism. It can be said that any technique based on proper breathing is a kind of massage of all internal organs . Applying Qigong exercises for weight loss, you can significantly improve metabolic processes and blood circulation. Thanks to simple exercises it is possible to quickly cure chronic pathologies that may be the root cause excess weight.

According to the theory of the Chinese sages, each person is a source not only of his strength, but also of vital energy. Only with its proper distribution and timely elimination of the deficiency, a person will be healthy and cheerful.

Advantages

The advantages of the unique complex of Chinese respiratory gymnastics Qigong for healing are as follows:

• Effectively eliminates excess body fat.
• The state of health improves.
• The figure becomes slim and very attractive.
• Increases vitality.
• Improves metabolism.
• The person becomes more self-confident.

All this is available without a strong overvoltage, a lot of time and money. To gain a beautiful body, you do not need to sit on debilitating diets, it is enough to give yourself about half an hour a day.

Qigong is the simplest technique that helps to get a beautiful and healthy body in a short time..

What lifestyle to follow

It is impossible to carry out breathing exercises both on an empty stomach and immediately after eating.. It is optimal that at least one and a half hours pass between the meal and classes.

You can not smoke, eat ice cream and other cool foods, not only before the start of the exercises, but also immediately after them. Any cold product takes a lot of energy through the stomach, so the effect of exercise is greatly reduced.

It is advisable to carry out breathing exercises immediately after waking up or before going to bed. Classes should be postponed if you feel tired, lack of sleep or excessive nervousness. Only with a calm state of mind will you be able to get maximum result from such a set of exercises.

For gymnastics, you need to prepare loose-fitting clothes, preferably from natural materials. Breathing exercises should be performed in a large and well ventilated room. You can do gymnastics on the street, in good and calm weather.

All Qigong gymnastics is divided into static and special dynamic exercises, as well as techniques for maintaining coordination.

Features of performing breathing exercises

Chinese gymnastics Qigong is effective for treating COPD. In chronic obstructive pulmonary disease, breathing exercises can only be performed during a period of persistent remission. COPD is one of the most serious diseases that is poorly treated. Mortality in people with this diagnosis is very high.

A study was conducted in which patients with lung diseases were divided into two groups. In the first group, the patients did qigong exercises 4 times a week, each session lasted 45 minutes. Already six months later regular classes the lung function of these patients improved, as did their general health, while no improvement was noted in the second group of patients.

According to experts who practice Qigong, most people breathe incorrectly. Only a third of the volume of the lungs is involved in the respiratory process. Thanks to breathing exercises, the capabilities of the respiratory organs expand, an equivalent exchange of oxygen and carbon dioxide is ensured. A person improves blood circulation, he becomes more fit, can think clearly and make decisions quickly. Qigong gymnastics combines certain physical actions and proper breathing with the involvement of the abdominal muscles.

With correct diaphragmatic breathing, the sternum remains motionless, during the respiratory process. When you inhale, the wall of the abdomen bulges forward, fills with air, and when you exhale, it goes back. When breathing, the head must be kept straight, the spinal column and neck must form one physiological line. Masters distinguish several types of exercises:

1. Breath of fire. This is a fairly rhythmic breathing, in which the stomach is sharply drawn in as you exhale. At the same time, the inhalation is calm, and the exhalation is very active. Such breathing is practiced in dynamic exercises complex.
2. Deep, full breathing. Here, inhalations and exhalations are equal in depth and intensity. Such breathing is used in static techniques. Promotes relaxation and cleansing.

When carrying out and a set of exercises, it is required to ensure that the stomach is involved in breathing. It is necessary to breathe only through the nose, although some exercises stipulate breathing through the mouth.

Qigong gymnastics involves the correct position of the body during gymnastic techniques. Top part body should be as straight as possible.

A set of exercises

Qigong is very difficult to practice based on books and videos. It's akin to becoming a surgeon based on medical literature alone. It should be understood that working with energy is nothing more than working with your whole life. People who practice Qigong change the very quality of the energy they have in their lives. Breath Qigong for beginners is desirable to conduct under the guidance of a practicing master who you can trust not only your health, but also your life.

Absolutely all techniques are performed at a very slow pace, each exercise needs to be done 9 or 18 times. This is extremely important. Inhalation should be done through the nose, and exhaled through the mouth, while the lips should be folded with a tube. During a set of exercises, the main position of a person is legs at shoulder level, slightly bent at the knees. The back should be arched, during receptions a person should imagine that the legs are kind of roots.

In some cases, it is necessary to become a rider. In this case, the legs should be wide apart, the knees apart, and the back bent in an arc. This posture is reminiscent of horse racing.

All gymnastic techniques Qigong begins to be done on the left side, after each approach it is necessary to release energy.

Root

The person takes the main pose, while placing his hands at the level of the navel, 3 centimeters from the body. The thumbs and index fingers are connected, the others are lowered. Inhale slowly through the nose, exhale slowly through the mouth, lips folded into a tube.

Rider

Adopts the pose of a horseman. On inhalation, raise the left hand up with the nose, palm towards the sun. Exhale through the mouth and change the position of the hands, raise the right hand, and lower the left.

Ball Qi

Initially, you need to stand on the right leg, at this time bend the left at the knee and take it to the side.

A kind of ball is held over the bent left leg. Hands are connected at chest level and form a circle with them.

On inhalation, shoulders and arms are slightly raised, on exhalation they are lowered.. After that, energy is released, and the same exercise is carried out with the right leg.

Walking Monk

Get on the right foot. The fingers on the hands are crossed, while the index fingers are fully extended at chest level, imagining that this is a dagger. Inhale left leg pull to the elbow, as you exhale, slowly lower it, but do not put it on the ground. After the release of energy, this exercise is carried out with the right leg..

Snake

On inhalation, the head together with the body is carefully turned to the left, and on exhalation to the right.

Stork

Emphasis with the right foot, the left almost does not touch the ground. When inhaling, the left leg is moved forward like a pendulum, while exhaling it is taken back. After that, the legs change.

crawling snake

We accept the main position. Hands in a closed state lie on the back of the head, while the thumbs are bent to the vault of the skull, the head is slightly tilted forward. On inspiration, the head, as well as the thumbs, are raised, on exhalation, the head is returned to its original position and the fingers are sharply released.

Archer

Standing in the main position on inhalation, as if making a bow shot to the left. At the same time, the left holds an imaginary bow, and the right draws the bowstring. As you exhale, lower your arms. After that, such an exercise is done on the other side.

Warrior punching

You need to stand in the main stance. When inhaling, the hands at the level of the sternum are clenched into fists, while exhaling, they strike with the left fist, while the right one should remain motionless. As you exhale, lower your hands sharply, pronouncing Ha. Then, in the same way, they strike with the right fist, after which they release energy.

Javelin-throwing

In the main position, join the palms together at the level of the sternum, fingers pointing away from you. On inhalation, slowly turn the body to the left, and on exhalation, turn to the right.

Wash

Standing in the position of a horseman, while inhaling, the fingers are squeezed into the lock, at the level of the middle of the chest, while exhaling, you need to turn your hands with your palms down and bend over a little.

Stars

In the basic position, the arms are spread out to the sides, palms up and the head is thrown back a little. While inhaling, hold the palms in their original position, while exhaling, turn the palms down.

Lotus

You need to sit in the lotus position and close your eyes. For 5 minutes, breathe very deeply, using the abdominal muscles.

Sit in this position for about 15 minutes correct execution should be in a state of light sleep.

Qigong is not just physical exercise.

This is a colossal work with your thoughts, negative emotions and feelings.

Contraindications

It is impossible to practice the Qigong healing technique for such diseases:

• Severe chronic diseases of the heart and circulatory system.
• Pathologies of the musculoskeletal system.
• Neuroinfections.
• Severe trauma to the vertebrae or skull.
• Oncological diseases.

Not worth doing breathing exercises and exacerbation of systemic chronic diseases.

If a person with contraindications really wants to master the Qigong technique, then he can only be practiced under the guidance of a master. At the same time, a sparing set of exercises is selected, and a person carefully monitors his well-being.

IN Lately for weight loss, it is increasingly being proposed to use qigong - an ancient Chinese breathing exercise. The word translates as "working with" qi "" - the basic concept of many oriental health practices, which means vital energy. It is believed that this system also includes jianfei and taijiquan techniques, the exercises of which can often be found in its complexes. Although modern science relates this doctrine to alternative medicine, it has been widely used in various fields, in particular - it is recommended as effective method weight loss.

Slimming mechanism

How does qigong breathing exercises work? It really starts vital processes that slowly but surely lead to weight loss:

• beneficial effect on nervous system: reduction of stress hormones eliminates the syndrome of compulsive overeating;
• charge of vivacity and energy;
• intensive calorie burning;
• appetite control;
• normalization of lymphatic flow, due to which toxins and toxins are removed;
• oxygen enrichment, which is known as a powerful antioxidant and fat burner;
• strengthening muscles, especially the abdominal region, thanks to the diaphragmatic breathing technique, which turns out to be very effective for losing weight on the abdomen, sides and waist;
• improving digestion.

All this can be felt for yourself if you regularly perform qigong breathing exercises, which are quite simple and accessible even to the elderly. However, few people know that this Eastern practice much wider than conventional gymnastics. And if you understand it thoroughly, studying the very basics, then you can discover a whole system for yourself, which in the end can speed up weight loss at times.

To achieve any goal, according to qigong, you need to go through the following steps:

• dynamic - daily exercise(jianfei and taijiquan);
• static - control of one's own emotions, harmony of soul and body;
• meditative - focusing on certain tasks, including breathing patterns;
• the use of external means: reception, Chinese, and even close communication with animals and nature.

If you master all 4 stages and make them part of your life, the problem of excess weight will go away forever.

Breathing technique

For effective weight loss in the most short time it is not enough to regularly perform the exercises offered by the Chinese system. It is important to set yourself the correct diaphragmatic breathing - and this is where you need to start. Everyone can learn this.

1. Prepare a hard surface (floor is ideal). No beds, sofas, mattresses.
2. Lie on her back.
3. Place one hand palm down on the center of the chest. The second in the same position - on the stomach.
4. Close eyes. Relax as much as possible.
5. Close your mouth, keep your lips tightly closed.
6. Inhale slowly through the nose. The main task at this moment is to hold the chest with your hand so that it remains in a static state, does not move.
7. The stomach should protrude slightly and raise the hand lying on it.
8. Exhale slowly through a small gap in the lips. The hand on the stomach will lower with the anterior abdominal wall.

This is how diaphragmatic (abdominal) breathing is performed, which is the basis of Chinese qigong gymnastics. As a training, it is useful to perform an exercise from jianfei, which is called "wave". Having mastered the technique of lying, proceed to the sitting position. Aerobatics - use it while moving.

In order not to be disappointed in qigong and master all of it as quickly as possible breathing techniques and exercise, follow these guidelines.

1. The earlier in the morning you wake up and start gymnastics, the faster you will achieve the desired result. Afternoon classes lose in efficiency to morning ones.
2. The stomach should be empty.
3. For training, you do not need specially equipped rooms or any special equipment.
4. You need to engage in loose clothing made from natural materials. Sports shoes are excluded: ideal - barefoot, if necessary - in "breathable" socks.
5. You can perform exercises anywhere (at home, at work, in nature). However, the most effective option is outdoors. Maybe even on the balcony.
6. Recommended exercises for beginners - jianfei: "frog", "lotus", "wave". They are simple, allow you to master the technique of proper breathing in full and contribute to weight loss by 1 kg per week.
7. Some sets of exercises in the qigong system are designed separately for weight loss for men and women (in particular, this also applies to jianfei gymnastics).
8. Exhausting workouts in the gym this method weight loss is not needed. However, quiet sports such as Finnish walking are welcome. The more intense the physical activity, the faster the long-awaited weight loss will come.
9. Despite the fact that qigong, like everyone else, promotes vegetarianism, few people are ready to join it. If you cannot stick to such a diet, try to at least switch to proper nutrition(minimum plan) or sit on a balanced diet (maximum plan).

If there is no opportunity to study with a master, at first it will be difficult. To avoid mistakes, it is recommended to study video tutorials, chat with knowledgeable people on the forums. The result itself will depend on the correct breathing and exercise.

Contraindications

In order for weight loss with the help of qigong gymnastics to pass without harm to health, it is necessary to adhere to a number of contraindications:

• arrhythmia, acute thrombophlebitis, heart failure;
• asthma;
• hyperfunction of the thyroid gland;
• glaucoma, myopia, retinal detachment;
• bleeding;
• fever;
• malaise;
• exacerbation of infectious and chronic diseases;
• tumors (including benign);
• osteochondrosis, hernia, trauma, implants, spinal surgery;
• increased pressure - ocular, arterial, intracranial;
• postoperative rehabilitation period;
• kidney problems;
• endocrine disorders.

These contraindications are relative, that is, in some individual cases, you can perform exercises even in the presence of such diseases. But the final decision is still made by the doctor. Therefore, it will not be superfluous to undergo a medical examination first.

Directions

There are several qigong schools, and each of them contributes to the process of losing weight, so first you should decide which one is better to join:

• medical - the most ancient, aimed at improving health;
• Taoist - seeks harmony between the internal state of a person and his physical health;
• Buddhist qigong (another name is Confucian) tunes, first of all, to inner peace and control of any emotions;
• wushu - develops strength, endurance, speed.

Accordingly, each school has its own system of exercises for weight loss. But in order to master them, you will first have to understand the basics of these areas, join their oriental wisdom. It's a long way, but very effective. It will allow not only to say goodbye to c overweight but also change your life radically. There is a shorter way - to use light, adapted, universal complexes.

Exercise complexes

When delving into qigong, there are two dangers: dive into it so deeply that you can forget about the original goal of getting to know it (weight loss), or get confused, do not understand anything and give up everything halfway. In order not to make such mistakes, start with simplified sets of exercises.

Universal Complex

• Holding the Moon

Stand up straight, put your legs together. Slowly bend down, lower your arms in a relaxed state. Straighten up, raise your arms up, throw them over your head while inhaling. Take an imaginary moon with your fingertips. Bend back with her, move her behind her head, lock in this position for a few seconds. As you exhale, return back.

• Dancing dragon

Stand up straight, put your legs together. On an inhale, sit down, rest your palms on your knees. As you exhale, bend your knees. Repeat 10 times, each time squatting deeper and deeper.

• Crane coming out of the water

Stand up straight, legs - slightly wider than shoulders. While inhaling, raise your right leg, press it with your hands to yourself. On exhalation, return to the starting position. Do 5 repetitions for each leg.

• Dragon Rise

Stand up straight, legs - slightly wider than shoulders. While inhaling, bring your shoulders as far forward as possible. Tighten them, lead them up. As you exhale, slowly pull back and lower down. Run in the opposite direction. The recommended number of repetitions is 10.

jianfei for beginners

The very three exercises that are considered the basis for losing weight in the qigong system.

• Wave

Lie on your back, bend your knees, press your feet to the floor. Put the palms on the body as follows: the first - in the center on the chest, the second - on the press, covering the navel. On inspiration, draw in the stomach as much as possible, simultaneously lifting chest. On the exhale, do the opposite: draw in the chest, but inflate the stomach as much as possible.

• Frog

Sit on a chair, feet shoulder-width apart. Rest your elbows on your knees, cover your tightly clenched left fist with your open right palm. Lie on her forehead. Relax as much as possible. Close your eyes. Focus on breathing. On a deep breath through the nose, feel how not the lungs, but the stomach is filled with air. Fixate. Slowly exhale through your mouth, draw in your stomach. Alternate such breaths and exhalations for 15 minutes.

• Lotus

Sit in Buddha pose. Cross your legs in front of your stomach, put your palms on them so that the left covers the right. Straighten up, relax your shoulders, lower your chin. Cover your eyes. Focus on breathing for 5 minutes: try to breathe evenly so that the rise of the chest and abdomen is practically not visible. For the next 5 minutes, relax, let go of the situation and breathe naturally. Another 10 minutes to free yourself from all thoughts, meditate.

15 minute complex

Another 15-minute weight loss complex has become very popular. It has a little more exercise aimed at deep and even breathing and work with internal energy "qi".

1. Put your hands on the lower abdomen. Inhale slightly inflate it. As you exhale, draw in as much as possible.
2. Bend your elbows, place your hands on your shoulders. While inhaling, raise your head, look up, spread your arms so as to open your chest, but bring your shoulder blades together. As you exhale, round your back, lower your tailbone, bring your chin closer to your chest.
3. Tap your hands in turn, starting from the shoulder and ending with the wrist. Inhale - go up the arm, exhale - go down.
4. Spread your arms out to the sides, palms down. Spread your fingers, lower your shoulders. Slowly tilt your head to the left, while inhaling, roll it back and forth. Breathing is even and deep.
5. Stretch your arms forward, palms up, lightly tap your wrists.
6. Stretch your arms in front of you, spread apart, raise your palms up. Open your chest as much as possible. Bring your hands together in front of you again.
7. Stretch your arms in front of you, as if holding a ball with a diameter of 10 centimeters. Close your eyes, feel the energy between your hands. On inhalation, slowly bring the palms together, on exhalation, spread them apart.
8. While inhaling through the sides, raise your hands up, while exhaling, lower them in front of your face.
9. Finish the set with the exercise you started with.

Any qigong exercises should be performed regularly and in a single complex. Only in this way will they be able to contribute to rapid and high-quality weight loss. We must not forget that this is a system in which each element must work: breathing, nutrition, state of mind, physical activity. For Chinese health practices, gymnastics will be absolutely useless if you do not reinforce it with these additional moments.

Qigong breathing exercises are recommended to be performed only after a person comprehends all the secrets preparatory exercises for different parts of the body. This gymnastics is nothing more than one of the directions of tai chi. It provides training for truly correct breathing. This direction consists of a whole range of exercises that help both heal the body and strengthen physical strength person. The respiratory complex includes both dynamic and static exercises. Even in ancient times, the Chinese were one hundred percent sure that through proper breathing, you can control your mood. With thin breathing, a person almost always has a calm and even mood. In no case should you allow breathing to be intermittent and tense. Now we will present to your attention some exercises of such breathing exercises. Let's start with intermediate breathing exercises.

Exercise one - bottom: it is necessary to lie down, sit down or stand up, and then inhale air through the nasal cavity, while leaving the chest and shoulders at rest, but the stomach should be pushed forward. We lower the diaphragm down, thus helping the air to penetrate into the most distant parts of the lungs. After that, we exhale the air, while drawing in the stomach. You can exhale air both through the nasal cavity and through the oral cavity.

Exercise two - medium: again, we sit down, lie down or stand up, after which we inhale air through the nasal cavity. At the moment of inhalation, we leave the shoulders and stomach in their original position, but slightly expand the chest. The ribs should also be slightly expanded. During such an exercise, air tends to penetrate into the middle segments of the lungs. It is recommended to exhale again through the oral or nasal cavity.

Exercise three - upper: We remain in the same position and inhale the air. We leave the chest, as well as the stomach, in a stationary state, but the shoulders should be slightly raised. It is also recommended to slightly tilt back the head. This exercise will help the air to get into the upper parts of the lungs. When exhaling, lower your shoulders and return your head to its original position.

Exercise four - combined: We remain in the same position and inhale the air. First, the stomach should stick out, then lower the diaphragm, expand the chest, slightly raise the shoulders and lower the head back. When exhaling, you first need to draw in the stomach, then raise the diaphragm, compress the chest, and then lower the head first, and then the shoulders.

In conclusion, we note that each of the exercises presented should be performed three to four times. It is not necessary to complete all four exercises the first time. Learn them gradually. You can perform qigong breathing exercises at any time of the day or night. If you do them in the morning, then mental and emotional balance will be provided to you for the whole day. The same exercises can be carried out to restore strength after excessive emotional or physical activity. If something is not clear to you, then for more information, sign up for

Qigong literally means “working with Qi”, Qi is a kind of universal “life energy”. Qigong in Chinese traditional medicine cures many diseases.

Thanks to Qigong gymnastics, one can not only increase the “vital potential” of the body as a whole, but also acquire the ability for self-diagnosis and self-healing. Studies conducted at the International Academy of Human Development under the leadership of Bronnikov showed that in sick children, after 2-3 months of doing Qigong breathing exercises, movements improve significantly, tension and stress decrease, and their emotional state increases.

Children with impaired functions of the musculoskeletal system are recommended to start practicing Qigong breathing exercises from the age of 9-10, when they already feel the “movement of vital forces” in the body well.

Hundreds of exercises are practiced in Qigong, but one of the main ones is “basic breathing”. For sick children, it is recommended to perform it in the supine position.

At the same time, during the exercise, the instructor pronounces the following text: “ We lay on our backs, completely relaxed.... Focused on our breathing.... Counted nine calm breaths.... We imagined that with each breath peace enters, and we repeat the word "peace" in our minds with each breath. .. During each breath, our nostrils quiver and dilate slightly, and during exhalation they fall down. We feel how during each breath a cool stream of air enters our nostrils, into the bridge of the nose. A warm ball forms there, and we exhale the warmed air... The inhalation descends to the larynx... to the center of the chest... to the navel. With each inhalation, we lower the flow of Qi to the navel. In this case, the lower abdomen swells slightly. A warm ball forms under the navel, and we exhale the warmed air through the lips folded in a tube.».

a - inhale; b - exhale

Breathing exercises repeat 9 times.

The following are exercises that can be used to cure many ailments, including various pathologies in violation of the musculoskeletal system and disorders of the reproductive, genitourinary system. These exercises are also effective for bedwetting in children, with weakening of renal function, help with hypertension and hypotension, constipation and diarrhea.

Exercises are performed first standing, then sitting. The palms rest on the Lower Dan Tien - a point about 2-3 cm below the navel (boys put the left hand on the stomach, the right hand - on top, girls - vice versa).

Let's go into a state of rest. Mentally fill the Lower Dan Tien with Qi energy and focus on it. We do 9 calm basic breaths, which were taught earlier.

Then, while inhaling, we collect Qi in the center of the chest (Middle Dan Tien). At the same time, the hands are transferred to the upper position in a circular motion, projecting the centers of the palms to the Shan-Zhong point.

Having finished the inhalation, we begin to exhale, taking the hands away from the Middle Dan Tien and moving them in a circular motion to the Lower Dan Tien. At the same time, we mentally lower Qi there. Boys do 36 such breaths, girls - 24.

We pass to the second phase of the exercise, which is performed while sitting.

The tip of the tongue touches the upper palate, the lips and teeth are unclenched, the back is straight. The brushes are located on the Lower Dan Tien. Calm inhalations and exhalations are performed through the nose. While inhaling, we mentally transfer Qi through the center of the chest to the Lower Dan Tien, the lower part of the abdomen swells without tension. As you exhale, mentally transfer Qi to the middle of the perineum, while slightly squeezing the sphincters of the anus. The lower part of the abdomen is gradually drawn in, and we help it a little with our hands.

Breathing is natural, deep, soft, even. Inhalations and exhalations are long, but in no case should you strain. Boys take 36 breaths, girls 24.

The final stage of the exercise is called "preparation of the pill." We rub our palms together until a feeling of warmth appears, knead the area with our fists lumbar spine. Next first right hand clockwise 36 times, and then left - counterclockwise 24 times, massage the stomach around the navel.

At the same time, we make synchronous circular motions in the oral cavity. We swallow the accumulated saliva, mentally imagining how the Qi contained in it passes the esophagus, stomach, slowly descending through the Dan Tien to the middle of the perineum.

After completing a set of these exercises, a state comes that can be characterized by such words as “calm” and “fullness”. The main thing in Qigong is regularity.

After mastering the breath, you can proceed to saturate the Qi energy of various parts of the body. To do this, during exhalation, Qi is directed to the spine, arms, legs. For children, it is extremely necessary to fill and flush the head, spine, and limbs with the flow of Qi. Children move Qi around the body much easier than adults.

Doesn't have at first of great importance choice of exercises. You can only do the basic stance or basic breathing. If you do this systematically and “cultivate” the feeling of Qi in yourself, then you can become a Master. Then all other exercises are easy to perform.

Never do Qigong in bad mood or in a bad state of mind. Do not exercise immediately after eating or when you are hungry.