Methods of Chinese health breathing exercises. Qigong - deep breathing

Chinese breathing exercises, qigong, is an ancient healing technique, the main focus of which is to realize the opportunity to restore health and gain well-being. Practicing techniques, secrets of well-being and eternal youth were carefully collected by the sages and preserved for posterity. The methods are based on breathing exercises that can revive the body and spirit. Chinese philosophers imagined the world around them as a huge clot of energy. It is believed that the life-giving energy of Qi coexists harmoniously with the elements of nature, trees and animals.

In the human body, energy moves in streams along the meridians and accumulates in dantangs, that is, the energy centers of the body. The main task of the set of measures and exercises according to the qigong system is to bring the flow of energy in the right direction, strengthening its movement in the three main zones. The most important areas of energy accumulation are near the head, chest and abdomen. Every person’s body has a natural self-healing system, but modern man it is poorly developed.

Breathing exercises qigong - exercises

The basis of qigong gymnastics, like any other health complex, consist of breathing exercises in harmonious combination with physical activity. The entire lesson cycle is accompanied by melodic, smooth music. As a result of practicing the qigong system, absolute harmony is achieved between the physical, emotional and intellectual levels. The method of performing gymnastics is unique and has no analogues. Thanks to a set of exercises, physical functions are activated, the body self-cleanses, actively increases immunity and normalizes the nervous, circulatory and digestive systems.

Qigong breathing exercises, exercises of which restore vitality and lead to a significant slowdown in the natural aging process. The technique is based on forced tension and relaxation of a specific muscle area. This in turn helps to concentrate and set in motion the flow of energy. Classes are conducted to strengthen muscles and hold the torso in a special position for some time.

Qigong movement masters, teach correct system breathing, since many people breathe fundamentally incorrectly. By using breathing exercises You can significantly expand the potential of the respiratory system, ensure the correct exchange of oxygen inhaled by the lungs and carbon dioxide exhaled, and improve the circulatory system. Mastering the system of proper breathing will lead to an improvement in vital signs, as well as to a stable emotional state.

Chinese breathing exercises qigong - exercises

When breathing correctly with the diaphragm, the head and spine should be kept straight. The chest should not move, inhalation is carried out by the diaphragm, while the stomach moves forward, as if “filling with air.”

Chinese breathing exercises, qigong, are based on the system of proper breathing. There are three main breathing systems that are used when performing exercises. “Breath of fire” is a rhythmic movement of the diaphragm, in which the entrance is considered passive, and the exhalation, on the contrary, is active. According to this system, exhalation is performed by drawing in the abdomen and pushing out air. The “breath of fire” is used in the most dynamic complexes. The second type is deep, measured breathing; this system involves relaxation and cleansing exercises. The most common third type is deep diaphragm breathing.

Qigong breathing exercises video online

The desire to improve your body, achieve harmony between emotions and physical condition, and get rid of extra pounds can be combined into a single goal. This difficult goal can only be achieved with effort. Comprehending the technique of the Chinese sages consists of the ability to relax the body and mind. Extremely complete detachment from bad emotions, negative thoughts and various problems will provide a sufficient amount of Qi energy.

Chinese qigong breathing exercises, exercises and video lessons, which can be found on the Internet, will help you achieve your goal. In video lessons of qigong gymnastics, a competent instructor will tell you how to do the exercises, what mistakes you should try to avoid, and what you should pay attention to. Special attention. Do not forget that qigong breathing exercises, the video lessons of which you decided to learn, will have a truly healing effect only in full complex events.

Breathing exercises qigong for weight loss

The main approach of this type of therapeutic exercise for combating excess weight differs significantly from methods popular in the West, such as running, aerobics and fitness classes. Burning calories through grueling physical activity and constant dieting are not considered a panacea by Chinese doctors. In the fight against extra centimeters on the waist, breathing exercises for weight loss, qigong, effectively help. The qigong weight loss system includes only three exercises:

The first one is called "Frog". To perform it, you need to sit comfortably on a chair, lean forward, elbows should be on your knees, and then clench the fingers of one hand into a fist and take it with the other hand. At the same time, you need to lower your head into your hands and relax your stomach as much as possible. You need to try to breathe so that your stomach inflates like a “ball”. This exercise is designed to reduce appetite.

The second exercise is called “Wave”. To perform it, you need to lie on your back, bend your knees, and press your feet to the floor. One hand should be placed on the stomach and the other on chest. Pay attention to your breathing; when inhaling, you need to draw in your chest as much as possible and strongly inflate your stomach. The exercise can be repeated as needed up to 20 times in a row. This activity is performed when there is an acute feeling of hunger.

The last lesson is the simplest, has a poetic name “Lotus”. You need to sit in a relaxing position and close your eyes. Over the next 5 minutes, calm, deep breaths must be alternated with the same exhalations, using the “belly” deep breathing system. You need to continue the exercise for 10-15 minutes until you feel a slight immersion in a state of sleep.

Chinese medicine doctors are confident that problems with overweight associated with an imbalance of yin - yang in the body. In order to achieve results in losing weight, first of all, it is necessary to restore the harmony of Qi flows in your body. When you achieve optimal balance and harmony of your body, your nutrition system will not need special adjustments, and staying slim and beautiful will become much easier.

Video: morning exercises Qigong

Just 10 minutes of charging and using Qigong breathing exercises and you will feel much more energetic!

Qigong breathing exercises are recommended to be performed only after a person has comprehended all the secrets preparatory exercises for different parts of the body. This gymnastics is nothing more than one of the areas of tai chi. It involves training in truly correct breathing. This direction consists of a whole set of exercises that help both improve the health of the body and strengthen a person’s physical strength. 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 could control your mood. With fine breathing, a person almost always experiences a calm and even mood. Under no circumstances should breathing be intermittent or strained. Now we will present to your attention some exercises of such breathing exercises. Let's start with intermediate breathing exercises.

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

Exercise two – medium: Again, we sit down, lie down or stand, 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 – top: We remain in the same position and inhale air. We leave the chest and stomach motionless, but the shoulders should be slightly raised. It is recommended to tilt your head back slightly. This exercise will help air get into the upper parts of the lungs. As you exhale, lower your shoulders and return your head to initial position.

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

In conclusion, we note that each of the presented exercises 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 ensured for you for the whole day. The same exercises can also be performed to restore strength after excessive emotional or physical stress. If there is something you do not understand, then for more information, sign up for

The centuries-old experience of Chinese traditional medicine is embodied in the famous system of spiritual and physical improvement - qigong. The ancient Chinese sages, like their Indian counterparts, taught that breathing binds man and the Universe into one. As soon as this connection is broken, a person begins to suffer spiritually and physically - that is, he becomes ill. Correct breathing allows you to restore the lost unity of man and nature. By practicing qigong, you can recover from many serious illnesses (especially respiratory diseases), strengthen your immune system and psychological stability.

The basic complex of qigong breathing exercises is based on diaphragmatic breathing and includes 3 introductory and 9 main exercises.

Introductory exercises

Observe how you breathe under normal conditions. Stand up straight, place your hand on your stomach and take a few breaths. When you inhale, your stomach will protrude slightly, and when you exhale, it will retract. This is normal breathing. In the qigong system, the so-called paradoxical breathing is used: when inhaling, the stomach is drawn in, and when exhaling, it protrudes.

Three introductory exercises are necessary to acquire the initial skills of this specific type of breathing.

Exercise 1. “Breath of a Toad”

IP: sit on a chair with your legs apart and your knees bent at right angles to your thigh. The man wraps his left hand around his right hand, clenched into a fist. The woman, on the contrary, grasps right hand clenched into a fist left hand.

With your elbows on your knees, lean forward with your head on your fist. Relax, close your eyes, concentrate and take a deep breath - as if you are throwing off all the accumulated burden of life. Remember something pleasant that happened to you recently and experience the feeling of joy again.

Try to completely tune out any extraneous sounds and focus completely on your breathing. Take deep breaths and exhale the air slowly and evenly, making sure that all muscles abdominal cavity relaxed. During breathing, the chest should not rise and fall - only the stomach moves!

Then take a deep breath again, imagining how clean air fills your entire stomach, hold your breath for 2 seconds and take an “extra” breath, and then exhale slowly. Repeat this exercise for 15 minutes.

After completing the exercise, do not open your eyes suddenly, as you may feel dizzy. slowly change your body position: raise your head, rub your palms together in front of your chest, massage your head with your fingers and only then open your eyes completely. Clench both palms into fists, stretch sweetly and take a deep breath.

Exercise 2. “Lotus”

IP: the same as in the previous exercise. Place your hands between your legs near your stomach. The man places his right hand on top of his left, and the woman does the opposite. Square your shoulders and straighten your back. The chin is slightly lowered, the eyes are half-closed, the tip of the tongue lightly touches the palate. Relax the muscles of your body, while your torso should not touch the back of the chair. Disconnect from the outside world, think positive thoughts and focus on your breathing.

The first stage lasts 5 minutes. Breathe evenly and deeply, trying not to let your chest or stomach rise. Listen to the sound of your breathing and gradually make it silent.

The second stage also lasts 5 minutes. Focus on exhaling. The inhalation is arbitrary, and the exhalation is smooth, long and silent. Remember that all muscles must be completely relaxed.

The third stage lasts a little longer - about 10 minutes. There is no need to control either inhalation or exhalation. Breathe naturally, gradually shifting your thoughts to something else. Plunge into a half-asleep, thoughtless state. You should come out of it gradually, as in the previous exercise.

Exercise 3. “A toad jumps over a wave”

IP: Lie on the bed, face up, with a small pillow under your head. Legs are bent at the knees at right angles to the hips, feet do not lift off the surface of the bed. Place one hand on your stomach and the other on your chest.

When you inhale, slightly puff out your chest and pull in your stomach; when you exhale, do the opposite. Movements of the chest (up and down) and abdomen (down and up), as if forming waves, should be smooth and natural, the breathing rate should be normal. If you feel slightly dizzy during exercise, you should slow down your breathing a little. Do the exercise for 10-15 minutes.

Basic exercises

Having mastered a set of introductory exercises, you can begin to learn the basic exercises. It is recommended to train daily and not miss classes - only in this case can you count on a noticeable therapeutic effect. It is better to do the exercises in the morning, after stretching thoroughly in bed. Initially repeat each exercise 3 times. Gradually increasing the load, bring the number of repetitions to 10-15. Perform movements smoothly, slowly, with a large amplitude, synchronously with breathing. The tip of the tongue should be slightly pressed against the palate.

Before starting the exercises, relax and meditate: imagine that nothing and no one worries you, and life flows measuredly and leisurely.

For all exercises, the starting position is standing, feet shoulder-width apart.

Exercise 1

Place your hands on your stomach and inhale slowly through your nose. During inhalation, the stomach protrudes. 3aTeMf Exhale just as slowly, but through pursed lips. As you exhale, draw in your stomach and press lightly with your hands.

Exercise 2

Stretch upward while taking a slow, deep breath. Exhale just as slowly, pressing your left hand on your left side and leaning to the left. Inhale again as you stretch, and as you exhale, press down on your right side and lean to the right.

Exercise 3

Take a deep breath. As you pull your left knee toward your chest, exhale slowly. When repeating the exercise, alternate legs. During this exercise, the arms are relaxed and hang freely along the body.

Exercise 4

Raise your arms through your sides - inhale. Place your hands on your knees, lean forward - exhale deeply.

Exercise 5

As you inhale, raise your arms up and your right leg forward. As you exhale, lower your arms and legs, lean forward and relax your arms. When repeating the exercise, change legs.

Exercise 6

Place your hands behind your head - inhale. slowly squat down and put your hands on your knees - exhale.

Exercise 7

Place your palms next to each other at chest level. Do a little rotational movement folded hands away from you - inhale. As you exhale, repeat the rotation, but with greater amplitude.

Exercise 8

Bend your knees slightly and extend your arms forward, palms facing out so that thumbs hands were pointing down. As you inhale, slowly turn your body to the left, and as you exhale, slowly turn your body to the right. As you turn your body, try to keep your head straight.

Exercise 9

As you inhale, slowly lift and lower your right leg. As you exhale, do the same with your left leg. Raise your legs as high as possible without bending your knees.

You should finish gymnastics normal walking, gradually increasing the pace and then decreasing it. When walking, you need to breathe deeply and try to lengthen your exhalation.

Attention! You should not do these exercises if there is internal bleeding or in the first 3 months after surgery on internal organs. During menstruation, women should limit themselves to doing the Lotus exercise.

The best place to start your acquaintance with Chinese traditional medicine is with health exercises, based on the strength of oxygen.

The set of qigong breathing exercises posted in this article will help you improve your health and feel a powerful surge of strength and energy, strengthen your immune system and spirit. It is very convenient to do such practices at home, because all you need is to follow the instructions and understand the basics.

Qigong breathing practices for beginners

Many people know that breathing is life. Even intuitively, we all strive to be in the fresh air more often, to visit open places, parks, ponds and mountainous areas where there is a lot of clean air. Meanwhile, in China, the ancient inhabitants were well aware that air is also a breeding ground for the healing power that gives life to everything on the planet. She was named Qi, this energy cannot be seen, measured or touched, but it is present within every living being.

Along with oxygen, strength also penetrates through our respiratory tract into the body. Qi. During normal breathing and Everyday life We receive only a small part of it together with air. We spend Qi Every time we exhale, we spray it, when we feel unwell, when we are tired, sad or mentally depressed. Life-giving force is also spent during periods of physical illness to help us recover faster and improve our health.

The Chinese have been practicing qigong for more than two thousand years; this is a real ancient technique for self-healing the body, which was effective before our era, and remains so to this day. There is a huge amount of power concentrated around us Qi, but people are simply unable to use it. But this is so important for health, and for mental development, and for the psycho-emotional background.

Through concentration and retention Qi Inside their bodies, Taoist monks knew how to heal from all diseases, they strengthened their body and tempered their spirit.

You can look at qigong breathing practices from a different angle. Diseases, misfortunes, negative experiences and stress - all this is detrimental to humanity, it deprives people of strength, health, and energy. Without restoring these forces, further quality life is simply impossible. We all know very well that severe stress can cause serious illness, but few people know how to cope with it.

Qigong is deep breathing that brings healing energy to human body. Thanks to practice, the student gets the opportunity not only to increase his vitality and accumulate a reserve Qi in your body, but also to develop an iron calm, to become more flexible and psychologically resilient.

For those who want to lead a long and happy life, qigong is an indispensable technique. Until now, humanity has not learned to replenish the lost supply of energy and strength, and yet in China they were doing this long before the invention of writing.

In many ways, the ancient method of the monks relied on nature itself; the sages imitated animals and the elements in an attempt to develop their positive qualities, sought to use them for the benefit of their own body and take possession of them.

Later, qigong was divided into several new branches; it began to be used both for therapeutic and health purposes and as a means to improve physical strength and strengthening the body, they were diversified martial arts, and the “highest” one, spiritual qigong, was used to penetrate the secrets of the Universe. Warriors imitated predators and agile animals, developing a special style of martial qigong; in healing practice, students paid great attention to the forces of the earth - the sky, moon, wind, trees.

All these directions were united by a common principle - no qigong is possible without respiratory system, because everything is his positive effects based only on the favorable influence of force Qi.

With the help of breathing, a practitioner can improve his own body, delay old age, strengthen muscles and ligaments, get a flexible and plastic spine, eliminate physical pain and even find your place in life, finding harmony and inner peace.

Qigong breathing for beginners will help you easily cope with stress and failure;
You will strengthen your immune system and increase the body's protective barrier;
Breathing practice allows a person to look much younger than his age;
All internal organs and systems will improve their function and improve their health;
Respiratory physiotherapy will make the body flexible, dexterous and mobile;
Filling the body with energy Qi will prolong life and delay wilting.

The Qigong breathing technique has a beneficial effect in three directions at once - on the physical body, on the human spirit and on his mind, therefore it is truly universal and complex methodology for quick recovery and quality life.

Most beginners and inexperienced students note that after the first lessons they notice noticeable improvements in all areas of their lives. Anxieties, fears and oppressive feelings go away, and they are replaced by calm confidence, firmness and steadfastness in the face of life's hardships.

Qigong therapeutic breathing also has another practical function - it strengthens the body so much that even during the peak season of illness, you will be able to avoid infection and remain healthy. Healing practice also works well against existing diseases, even those that are chronic.

For strength Qi there is nothing impossible or impossible, it gives the body life in the mother’s womb, it is also capable of restoring health and restoring strength, transforming a person.

Qigong breathing exercises to restore energy

Many people use breathing exercises to gain a dose of vigor, new strength and fresh thoughts. This is especially important for those who dream of getting ahead in life, making a career, and achieving success in their business. It is known that in the process of fighting for our place in the sun we lose a lot vital energy, and this inevitably affects the further course of events. Motivation decreases, faith in one’s own ideas and dreams is lost, and the former enthusiasm and energy are lacking.

The dispersion of vital juices also affects a person’s appearance. Such people grow old much earlier than their time, begin to get sick and become decrepit literally before our eyes. With a pronounced strength deficit Qi in the body it becomes fragile, flabby, calloused, inflexible. All plasticity and mobility are lost, internal organs and systems fail.

There are many reasons why a person may lose his initial supply. Qi given to him from birth, but they all lead to the same negative consequences.

That is why in Chinese medicine, restoring the energy resources of the human body is one of the most important tasks for the practitioner. Without this, it is impossible to feel healthy, happy and peaceful.

The respiratory system allows you to quickly restore reserves Qi, and also accumulate it inside the body, distributing it among organs and tendons. It is believed that it is the tendons that clearly demonstrate the condition of the entire human body and are the first to signal a lack of vitality in the body. If there is a shortage Qi they become rigid, the motor activity of the body is disrupted and reduced, it seems to become stiff.

Such manifestations in Chinese medicine were considered unkind and promised the beginning of a process of withering, inevitably leading to death.

Therefore, the Chinese desperately fought to maintain their flexibility and mobility of the waist, and actively practiced therapeutic breathing exercises. Modern exercises even elderly people can perform this to restore energy reserves; this is a universal system for storing Qi inside the body.

Regular practice of qigong breathing exercises also has a beneficial effect on reproductive function and heals the genitourinary system of the body.

Healthy pelvic organs are another sign of a person who will live a very long time, because any disturbances in the functioning of the reproductive system inevitably affect the general condition of the body; without the full function of these organs, the body dries out and loses health, like a dried out tree.

During breathing training, the practitioner distributes everything received with the inhaled air. Qi throughout your body, drives it along energy meridians, accumulates and concentrates it inside. Thanks to this, a quick healing effect occurs, which is most pronounced with daily exercise.

Practice correct breathing every morning to restore your strength;
During the day stock Qi will allow you to stay alert and maintain clarity of thinking;
Gradually you will harden and strengthen your body, increase your immunity;
You will feel a surge of strength and a desire to move actively throughout the day;
In the morning, after waking up, you will feel great and be in a great mood.

Before the morning breathing practice to replenish energy and gain reserves Qi refrain from breakfast. Train in a room with fresh air, light and quiet. Before class, put on clothes that have a loose fit and are made of cotton or linen.

Remember that your body needs new supplies vitality regularly, so it is not enough to practice qigong occasionally or a couple of times a week. Daily breathing training will quickly fill you with vital juices, and you will experience the effectiveness of traditional Chinese medicine first-hand.

Navel breathing: qigong exercise

As you know, great importance is paid to the abdominal area in qigong. This is where a lot of energy is concentrated Qi. And the navel plays not the least role in this area.

The navel, when the child is still in the mother's womb, is the place that connects the child's body and the mother's through the umbilical cord. This is the area of nutrition and energy production. Then, when the umbilical cord is cut, this flow of food and energy stops, but the navel area is still able to absorb huge amounts of nutrition.

Qigong considers the navel to be huge energy channel, through which a person is able to receive phenomenal energy from the outside world.

As soon as the practitioner begins to feed through this powerful channel, the usual appetite begins to disappear, and then the need for breathing. The fact is that while in the womb, the child receives through the navel not only nutrients, but also oxygen, therefore, the navel area is also capable of performing a respiratory function.

This exercise has two stages. At the first stage, the practitioner begins to feed on energy from the space around him through the navel. In the second stage, the practitioner transports his being to the time before birth, that is, the period when he was still in the womb. That is why this practice allows you to rejuvenate the body and spirit.

First stage of the exercise

Sit upright, relax your whole body, especially in the abdominal area.
Place both hands on your navel.
Try to imagine that the navel begins to grow, like the stem of a plant, and rises above the surface of the abdomen.
When the stem reaches its maximum, it begins to bloom and open in different directions, while the flower increases in size until it forms an energetic cocoon and the petals are connected behind your back.
The flower begins to absorb energy from the space around you, while it and the navel itself move in time with your breathing.
Continue to absorb energy until you feel that your body no longer needs it.
Imagine the plant shrinking in size and slowly returning to the navel from which it grew.
Place your hands on your stomach and hold the resulting Qi under your palms.

Second stage of the exercise

The beginning of this exercise occurs when the flower from the first stage has grown and enclosed your body in a cocoon.

Try to imagine that you are inside the mother's body and the umbilical cord still connects you to the mother.
Receive nutrients and energy from the mother, while the pulsation of the navel area will be in sync with the mother's heartbeat, not yours.
When the body is full, similar to the completion of the first stage, stop eating.

After just a few sessions, you will feel the rejuvenation of your body, and then your character and spirit will change - a complete rebirth of the soul will occur.

Qigong breathing exercises to quickly restore energy

"The Phoenix Spreads Its Wings"

Stand straight, feet shoulder-width apart, arms at your sides.
As you inhale, join your hands with your palms at chest level, fingers pointing up. Knees are bent.
As you exhale, the legs straighten, while the arms spread to the sides, as if pushing away invisible walls to the left and right. Palms point in opposite directions.
Repeat 10 times.

"The Archer Shoots an Arrow"

As you inhale, your arms rise up above your head, your body rises on tiptoe, and your whole body seems to follow your arms. The palms are still closed.
Repeat 10 times.

"Bamboo sways in the wind"

Stand straight, legs straight and closed, hands joined with palms at chest level, fingers pointing up.
As you inhale, raise your arms up above your head.
The body leans to the left, the legs do not leave the floor, and the palms are still closed.
The body leans to the right.
As you exhale, the body returns to its original position.
Repeat 10 times.

Qigong breathing exercises are exercises that will not only restore your health and make your body impervious to disease and negative energy, this system will raise your standard of living, change and transform it beyond recognition.

In these breathing practices contains all the power of the currents Qi and all the secret knowledge of the ancient Chinese who have survived to our times.

Breathing exercises Qigong is a fairly ancient method of healing the body, which is aimed at restoring good health and achieving complete well-being. Unique methods preservation of youth and the secrets of complete well-being were collected by sages over 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 imagined nature as a large 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, the human body has 12 main systems and 8 auxiliary systems. For all these systems to work correctly, they must be positively influenced.

General characteristics of the method

Breathing exercises Qigong is a very ancient and centuries-tested Chinese technique, which is aimed not only at improving the health of the whole body, but also the mind. Regular exercise helps improve a person’s quality of life, and if a certain diet is followed, weight is normalized. Breathing exercises will only be effective if you strictly follow two mandatory conditions, which are rational nutrition and deep breathing.

Balanced nutrition according to Qigong is a complete combination of the five basic tastes. Experts who practice this healing method advise completely moving away from meat dishes and replacing 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, there is no need to limit yourself in any way; 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.

Qigong breathing should be practiced regularly, only then can a noticeable effect be expected. If a person has promised himself to practice every day, then this is how it should be. If it is determined that only three classes per week will be enough, then you need to stick to that schedule. At first this may turn out to be quite problematic, but after a month, performing exercises of such gymnastics will not only be simple, but also very pleasant. Do not forget that this technique is very disciplined; once you get used to the classes, a person will become more disciplined and punctuational in everyday life.

There are a huge variety of different exercises in Qigong gymnastics, but you shouldn’t 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 not fitness at all, so the result will be visible only when a person makes significant efforts to master this technique.

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

When starting to do gymnastics, you need to remember that these are not ordinary physical exercise, but working with a bundle of energy. The unhindered movement of energy throughout the body makes the human body healthy. Exactly like this fundamental principle 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 a slim body

Qigong breathing enriches the blood with oxygen, which in turn leads to a significant reduction in appetite and a clearer mind.. Such gymnastics neutralizes stress and excessive tension, because it is no secret that most people overeat when they are nervous. Energy is pulled from a person by peculiar blocks. You can imagine that people are walking without any load, but in fact their body is overstrained and highly compressed. So, Qigong exercises help eliminate muscle contraction and eliminate pointless waste of energy.

The 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 tension and eliminate it at the entrance.

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

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

Advantages

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

Effectively eliminates excess fat deposits.
Health status improves.
The figure becomes slender and very attractive.
Vitality increases.
Metabolism improves.
A person becomes more confident.

All this is available without much overexertion, a lot of time and money. To gain beautiful body you don’t need to go on exhausting diets, just give yourself about half an hour a day.

Qigong is the most simple technique which helps you gain a beautiful and healthy body in a short time.

What lifestyle should you follow?

Breathing exercises should not be performed on an empty stomach or immediately after eating.. It is optimal for at least an hour and a half to pass between meals and classes.

You should not smoke, eat ice cream or other cold foods not only before starting exercise, but also immediately after it. 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 obtain maximum result from such a set of exercises.

To conduct gymnastics, you need to prepare loose-fitting clothes, preferably made from natural materials. Breathing techniques should be performed in a large and well-ventilated room. You can do gymnastics outside, 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 Qigong gymnastics is effective for the treatment of COPD. In case of chronic obstructive pulmonary disease, breathing exercises can only be performed during a period of stable remission. COPD is one of the most serious diseases that is difficult to treat. The mortality rate for 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, patients did Qigong gymnastics 4 times a week, each session lasted 45 minutes. In just six months regular classes The lung functions 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 lung volume is involved in the respiratory process. Thanks to breathing exercises The capabilities of the respiratory organs are expanded, and an equal exchange of oxygen and carbon dioxide is ensured. A person's blood circulation improves, he becomes more fit, can think clearly and make decisions quickly. Qigong gymnastics combines certain physical actions and proper breathing using the abdominal muscles.

When breathing correctly with the diaphragm, the sternum remains motionless during the breathing process. When you inhale, the abdominal wall bulges forward, fills with air, and when you exhale, it goes back. When breathing, you need to keep your head straight, the spinal column and neck should form one physiological line. Masters distinguish several types of exercises:

Breath of fire. This is a rather rhythmic breathing, in which the stomach is sharply drawn in as you exhale. In this case, the inhalation is calm, and the exhalation is very active. This breathing is practiced in dynamic exercises complex.
Deep, full breathing. Here, inhalations and exhalations are equal in depth and intensity. This type of breathing is used in static techniques. Promotes relaxation and cleansing.

When carrying out a set of exercises, you need to ensure that the stomach is involved in breathing. You need to breathe only through your nose, although some exercises require breathing through your mouth.

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

Set of exercises

Qigong is very difficult to practice based on books and videos. This is akin to becoming a surgeon based solely on medical literature. It is worth understanding that working with energy is nothing more than working with your entire life. People who practice Qigong change the very quality of energy they have in their lives. Breath It is advisable to conduct qigong for beginners under the guidance of a practicing master., to whom you can trust not only your health, but also your life.

Absolutely all techniques are performed at a very slow pace, each exercise must be done 9 or 18 times. This is extremely important. Inhale through your nose and exhale through your mouth, with your lips pursed. During a set of exercises, the main position of a person is with his legs at shoulder level, slightly bent at the knees. The back should be arched; during techniques, a person should imagine that the legs are a kind of roots.

In some cases, it is necessary to assume the rider's position. In this case, the legs should be spread wide, the knees should be apart, and the back should be bent in an arch. This pose is reminiscent of horse racing.

All Qigong gymnastic techniques begin on the left side, after each approach it is necessary to reset the energy.

Root

The person takes the basic pose, with 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 pursed.

Rider

Assumes a horseman's pose. As you inhale, raise your left hand up with your nose, palm facing the sun. Exhale through the mouth and change the position of the hands, raising the right one and lowering the left one.

Qi Ball

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

A kind of ball is held above the bent left leg. Hands are joined at chest level and form a circle.

As you inhale, raise your shoulders and arms slightly, and as you exhale, lower them. After this, the energy is released, and the same exercise is carried out with right foot.

Walking Monk

Stand on your right leg. The fingers on the hands are crossed, and the index fingers are completely straightened at chest level, imagining that it is a dagger. On inspiration left leg pulled to the elbow, while exhaling, they slowly lower it, but do not place it on the ground. After energy release, carry out this exercise with right leg.

Snake

As you inhale, carefully turn your head and body to the left, and as you exhale, turn it to the right.

Stork

Support with the right foot, the left almost does not touch the ground. As you inhale, move your left leg forward like a pendulum, and as you exhale, move it back. After this, the legs are changed.

Crawling snake

We accept the basic position. Hands in a closed state lie on the back of the head, with the thumbs bent towards the vault of the skull, the head is slightly tilted forward. As you inhale, the head and thumbs are raised; as you exhale, the head is returned to its original position and the fingers are sharply released.

Archer

Standing in the main position while inhaling, it’s like making a bow shot to the left. In this case, the left one holds an imaginary bow, and the right one pulls back the string. As you exhale, lower your arms. After this, this exercise is done on the other side.

Warrior punching

You need to stand in the main stance. As you inhale, clench your hands at the level of the sternum into fists, and as you exhale, they seem to hit you with your left fist, while the right one should remain motionless. As you exhale, the arms are sharply lowered, saying Ha. Then they strike with the right fist in the same way, after which the energy is released.

Javelin-throwing

In the main position, bring the palms together at the level of the sternum, fingers pointing away from you. As you inhale, slowly turn your body to the left, and as you exhale, turn your body to the right.

Wash

Standing in a horseman's pose, as you inhale, clasp your fingers together at the level of the middle of your chest; as you exhale, you need to turn your hands over with your palms down and bend over a little.

Stars

In the basic position, the arms are placed to the sides, palms up, and the head is tilted back slightly. As you inhale, keep your palms in their original position, and as you exhale, turn your palms down.

Lotus

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

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

Qigong is not just physical exercise.

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

Contraindications

The health-improving technique of Qigong cannot be practiced if you have the following diseases:

Heavy chronic diseases heart and circulatory system.
Pathologies of the musculoskeletal system.
Neuroinfections.
Severe injuries to the vertebra or skull.
Oncological diseases.

You should not do breathing exercises during exacerbation of systemic chronic diseases.

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