QIGONG

(pronounced ChiGong or KiGong)

by Miguel Sarria

The following information is designed to assist Qigong students in their daily practice of Qigong.
OPENING EXERCISE
Standing, looking to the east, execute the following body movements in sequence of 7, 9 or 14 to activate the
Synovial fluid and the flow of Qi:
1. With open eyes rotate the eyes clockwise, then counterclockwise.
2. Turn the head from left to right, inhaling on the left and exhaling on the right. As we are working the
physical body think of the sound Sat (or So) when inhaling, and the sound Nam (or Ham)
when exhaling. This will quiet the mindturn the radio off.
3. Turn the head Up and Down, inhale when rising and exhale when lowering the chin to the chest. Use
the sound Sat-Nam in your mind. If you wonder off, come back again and again.
4. Rotate the head over the neck axis clockwise, then counterclockwise.
5. Rotate the arms over the shoulder axis backward first, then forward.
6. With arms parallel to the ground and forearms to the sky, turn your body from left to right. Inhale on
the left and exhale on the right. Turn your head with motion looking as far as you can.
7. With hand on the waist, rotate the waist only clockwise, then counterclockwise. Do not rotate the
head keep it stationary.
8. With hands over the knees and knees bent, rotate the knees in both directions.
9. Standing with knee bent on one foot (leg) and holding your arms parallel to the ground, rotate the
ankles and wrists of each leg and arm.
This exercise is designed to activate the synovial fluid in the joints increasing the flow of bioelectrical energy.
RULES OF PROPER QIGONG STRUCTURE POSTURE
The following is a list for proper Qigong standing posture called Wuji posture. Wuji posture is the
foundation for all dynamic and quiescent standing exercises. This posture maximizes relaxation and Qi flow.
1. Stand with the feet flat
2. Bend the knees
3. Relax the hips
4. Close the anal sphincter
5. Relax the waist
6. Tuck in the chest and relax upper limbs
7. Suspend the head and tuck the chin
8. Close the eyes for inner vision

Fire Element Tongue Position

9. To create a Yang Fire energy touch the tongue to the front of the upper palate, behind the teeth and
gum line (Fire element tong position)
1

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

Each of these rules is described in detail as follows:

1 - Stand with the feet flat
Stand with the feet flat parallel to the outside of the shoulders. Weight should be distributed almost evenly
on the centers of both feet favoring the front over the ball of the feet (Kidney 1, Bubbling well) and toes
should be pointing forwards. The toes softly grasp the ground to keep the body firmly rooted yet relaxed.
Rigid or tense feet disrupt the flow of Qi from the earth
into the body. The feet may vibrate or feel hot while
training. This is a normal reaction to correct postural
training and is beneficial as it dissolves any calcium
deposits accumulated in the extremities of the feet.
2 - Bend the Knees
The knees should be slightly bent (1/2 inch or less) and
facing the same direction as the feet. Never bend the knees
past the toes. Many people develop knee problems from
various forms of exercise because they bend their knees too
far forward or allow their knees to twist. Relaxing the knee
joint increases the Qi and blood flow through the legs.
3 - Relax the Hips
Drop the buttocks slightly while sinking the Qi from the
upper torso into the Lower Dantian, and relax the hips. Try
to reduce the curve in the lower back while keeping the
upper body from bending forward or backward. The
buttocks should be gently tucked in to help strengthen the
spine and focus the Qi in the Lower Dantian. You may also
imagine a weight hanging from the coccyx (tailbone). As
the weight pulls down, tilt the sacrum under the body.
4 - Close the Anal Sphincter
The anus is known as the Lower Bridge, as it is where the
Yang and Yin channels meet and combine. Gently closing
the anal sphincter seals the gathered Qi in the body.
Although the anal sphincter is held closed, it is important
that the perineum and buttocks remain relaxed. Patients
may initially find it difficult to use abdominal breathing
while keeping the anus closed. Be assured that it will rapidly become an unconscious reflex after regular
practice.
5 - Relax the Waist
Relaxing the waist sinks the Qi into the Lower Dantian. Relax the waist by relaxing the hips and bending
the knees. When the waist is relaxed, the spine will stand straight and upright. The abdomen is considered
to be a furnace for refining Qi. The waist area is the residence of the kidneys and Mingmen fire (gate of
vitality or destiny) and is an important junction for Qi and blood circulation.
6 - Tuck in the Chest & Relax Upper Limbs
The shoulders should be tucked back and then down, without "puffing" out the chest. On the inhale, fill
the abdomen with breath while relaxing the chest with minimal movement. The back should be open and
2

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

relaxed while you sink the shoulders. When the chest and back are without tension, the heart and lungs are
able to function more efficiently, and circulation of energy in the Ren (Conception Vessel) and Du
(Governing Vessel) channels is improved.
When the neck is loose and the shoulders are in proper posture, Qi will flow freely into the arms. The
elbows are slightly bent and held at the sides of the body with palms facing the legs or facing backwards.
7 - Suspend the Head & Tuck the Chin
Visualize the body as if suspended by a string connected to the Crown Point (Du 20, Governing Vessel)
on the head. The Crown Point should be directly above the body. This will elongate the spine and tuck the
chin. Slightly tucking the chin and stacking the vertebrae on top of one another facilitates Qi and blood
flow through the spinal column and brain. Feel the spine elongate with each breath. Check each part of the
body to ensure that all muscles are relaxed.
8 - Close the Eyes for Inner Vision
It is easier to feel or guide inner Qi circulation with the eyes closed. The eyes therefore remain closed
during meditations and visualizations. In class, the eyes remain soft and slightly open paying attention to
the teacher.
When regulating the body's energy, during dynamic exercises for example, the eyes remain soft and
slightly open. Light is yang, and dark is yin, and Qi is balanced by the combination of both.
9 - Touch the Tongue to the Upper Palate
When the tongue touches the upper palate behind the teeth, it connects the Ren (Conception Vessel) and
Du (Governing Vessel) meridiansThroat and the Ajna chakraslike a circuit and enhances Qi
circulation in the front and back of the body. The lips are gently closed and the teeth slightly touch. This
seals in the Qi and prevents it from leaking, as does closing the anal sphincter.
SELF-CLEANSING EXERCISEDo not put clean water in dirty glass
This exercise is recommended to be used at the beginning of every Qigong practice. It is a purging
exercise which cleanses the internal organs, eliminates turbid Qi, enhances Qi flow downward through all
meridians and tissues, and calms the mind. It was developed to utilize the body's Hun Yuan Qi (internal
combined organ energy) to flush and cleanse the Triple Burners and the Five Yin Organs. This can be
used as a Purging exercise Prescription to:

Eliminate the body's Turbid Qi

Unclog the channels and collaterals
Wash the Bones and Transform the Marrow
Move Rebellious Qi Downward

One set consists of focusing the Qi down the front, the

back, and then center of the body. This will ground and
ready you for the practice, and can be used as a solo
exercise as well.
Level I4 Breath Method with shorter breaths
1. Begin in Wuji posture with eyes slightly open to
absorb Qi from the environment into the Lower
Dantian. Breathe using Abdominal/Chest/Clavicle
Breathing Method. Inhale and exhale through the
nose. Pull the Qi from the horizon into the eyes and
3

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

down to the Lower Dantian, filling the entire body.

2. Inhale through the nose and raise arms out to the sides with palms facing downward. Absorb the
Earth-Yin energy from the earth into body through the palms.
3. At shoulder height, turn the palms up as you exhale through the nose slowly absorbing Yang Qi
from the heavens (universal yang energy) into the body as your hands continue to rise overhead,
and down over the head, palms facing the top of the head.
4. Pause when the hands are above the Crown Chakra. Inhale 1 inch fully.
5. While exhaling, slowly lower the hands in front of the body in one continuous movement
descending the palms down the front of the body with right and left hand fingertips pointing at
each other. Palms face down and direct the Qi flow down the entire front of the body and deep
into the earth.
Level II2 Breath Method with longer softer breaths
1. Begin in Wuji posture with eyes slightly open to absorb Qi from the environment into the Lower
Dantian. Breathe using Abdominal Breathing Method. Inhale and exhale through the nose. Pull the
Qi from the horizon into the eyes and down to the Lower Dantian, filling the entire body.
2. Inhale through the nose and raise arms out to the sides with palms facing downward. Absorb the
Earth-Yin energy from the earth into body through the palms.
3. At shoulder height, turn the palms up as you continue inhaling through the nose slowly
absorbing Yang Qi from the heavens (universal yang energy) into the body as your hands
continue to rise overhead, and down over the head, palms facing the top of the head.
4. Pause when the hands are above the Crown Chakra holding the breath for a few seconds.
5. While exhaling, slowly lower the hands in front of the body in one continuous movement
descending the palms down the front of the body with right and left hand fingertips pointing at
each other. Palms face down and direct the Qi flow down the entire front of the body and deep
into the earth.
Inhale through the nose and begin sequence once more. The second time through, in step 5, the energy is
directed down the back of the body from the back of the head down into the earth. The third time
through, the energy penetrates the Crown Point (Du 20, the highest point of the head) passing
through the entire inside of the body out the perineum and feet, and deep into the earth.
Visualize the gathering of Qi on the inhale, and the lowering of Qi on the exhale. When sending the
energy down the front and back of the body, feel each muscle relaxing as the energy passes it. When
pulling energy through the center of the body, imagine it coating, cleansing, and soothing all internal
organs. Be sure to visualize the energy sinking deep into the earth with each pass.
To end the exercise, relax whole body and return to Wuji posture. Imagine a thick healing mist within and
around the body. Spiral the arms from the shoulder as you prepare to continue your Qigong Healing
session.
This exercise is sufficient to purge the body before beginning tonification exercises for people who are
generally healthy and wish to practice Qigong for health maintenance purposes.
To crank up this self-cleansing Qigong exercise there are two things you can add: color and internal
sound.
Color: As you execute you last exhale moving the energy down, imagine that the energy around your
hands is glowing pastel color light-whitish-green, and I mean, very light-light-whitish-green like the color
4

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

of sprouts. Green energy has the ability to break down congested energy allowing the excess body-energy
(Qi) to loosen its grip.
Sound: Add two sounds to the inhale/exhale periods. Sooooo... is the sound of inhalation, and is
remembered in the mind. Hummmm... is the sound of exhalation, and is remembered in the mind along
with that exhalation. You can replace these two sounds with Sat and Nam. The internal vibration these
sounds produce allow the energy to flow through the spine and chakras freely.
QIGONG THEORY & GUIDELINES
The Dao Yin Tu, from the second century, B.C. illustrates over 45 Qigong postures and the diseases they
treat. Over half of the illustrated postures are animal movements. Movement stimulates and increases the
flow of the body's Qi and Blood. In the classic text, Spring and Autumn Annals, it is written that "flowing
water never stagnates, and the hinges of an active door never rust."
Although acupuncture and herbs can also move Qi and Blood, they fail to address a patient's lifestyle and
emotional or stress patterns, which are often major contributing factors to illness. Medical Qigong doctors
and Pranic Healers prescribe physical therapy, exercise, and meditations as part of the overall treatment
strategy to counter a sedentary, stressed, or unhealthy lifestyle.
The three main rules for treatment with medical Qigong exercise prescriptions are:
1. Purge (70%) the excess organs and organ systems, and chakras with color visualization by using
the mind's intention to focus on moving Qi out from an excess organ and chakras.
2. Tonify (30%) the deficient organs and organ systems and chakras with color visualization by
using the mind's intention to focus on moving Qi to the area, thus strengthening and illuminating
deficient tissues.
3. Regulate the body's Yin and Yang organs with Qigong Pranic Healing by using the mind's
intention to balance the energetic fields by moving the Qi up and down, right and left, and inside
and outside the tissues.
Medical Qigong exercise prescriptions are designed to disperse Qi and Blood stagnation, to nourish the
internal organs and organ systems, exercise the muscles and sinews, and enhance the functioning of the
autonomic nervous system. By stimulating the patient's body, the exercises will eliminate fatigue as
normal body function is restored. Another important therapeutic effect is immune enhancement by
increasing cellular energy and circulating lymph.
There are seven stages of healing awareness in medical Qigong self-regulation therapy. These are
transitions achieved through practice.
1. The patient is taught to increase awareness of the body and its current condition.
2. The patient is taught to be aware of the breath and to follow the breath.
3. The patient is taught proper use of Tumo Breath dividing the breath in three stages: Abdomen
(68%), intercostals (28%) and clavicles (4%).
4. The patient is taught to cleanse and purify the body's energetic fields, ridding the body of Qi
stagnation and toxic pathogenic factors.
5. The patient is taught to strengthen and recharge the body to replenish Qi.
6. The patient is taught to circulate the Qi internally and externally, moving any stagnant Qi and
strengthening the body.
7. The patient is taught to dissipate any excess Qi from the body.
5

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

The exercises reinforce treatments performed by a Qigong doctor, acupuncturist, or other health provider,
and prevent the patient's energy from reverting back to old, destructive patterns. The Qigong doctor
selects the proper exercise prescription(s) to fit the patient's illness. The patient is dissuaded from
practicing at random, in order to avoid pathological changes or Qi deviations which can arise from
improper practice.
POSTURAL TRAINING
The goal of postural training is to promote Qi circulation, regulation and grounding. It involves learning
techniques to guide Qi through movement and changes in the electromagnetic fields of the hands and
body. Proper posture and alignment are imperative and ensure the efficacy of the exercises.
Correct posture regulates the heart and calms the mind. This makes it easier to lead the flow of Qi
downward and aids smooth Qi and blood circulation. There is a proper sequence of relaxation for energy
circulation. The muscles are relaxed, followed by the tendons and ligaments, then the nerves, and finally
the bones.
When the Qi and blood flow through the channels, the practitioner may experience bodily sensations such
as heat, tingling, vibration, or fullness. When Qi flows through the nerves, the practitioner may experience
an energetic current or electric surge through the body or extremities.
Static postural training involves the cultivation of a quiescent state while lying down, sitting, or standing.
It is used to build and strengthen the practitioner's internal Jing (Essence) in the Lower Dantian for
circulation throughout the body, transforming it into Qi in the middle Dantian. Meditation and
visualization exercises fall under this category.
While static Qigong exercises accumulate and strengthen internal Qi, dynamic postural training involves
the channels, collaterals, muscles, sinew and bones. The more dynamic the movements, the more the Qi
will be transformed inside the body. The exercises affect muscular tension, weight distribution, and the
function of the internal organs. Dynamic Qigong exercises increase the circulation of Qi and blood in the
channels and throughout the body.
There are three main components of postural training. They are as follows:
1. Proper beginning posture. Proper posture will help the practitioner to relax the mind and release
tension from the body, grounding, as well as focus on a specific goal for training.
2. Proper breathing method. When the Qi flows freely, the practitioner focuses on each inhalation
and exhalation with the goal of purgation, tonification, and regulation of Qi. Tumo breath allows
the body to absorb maximum oxygen and release of carbon dioxide.
3. Proper closing posture. To root the body's energy in the Lower Dantian for storage. This avoids
the creation of an excess condition or Qi deviations from the gathered Qi.
4. Proper intention. The exercises cannot be considered Qigong without the force of intention to
guide the Qi. The enhancement of Qi flow via visualization and intention cannot be
overemphasized. Remember that energy follows intention.
The practitioner will choose the proper posture and duration of practice based on his or her own particular
strength and condition. For example, weaker patients will be taught exercises that can be performed lying
down. Sitting is encouraged for those who feel able. Standing is the most favorable posture, but only if the
body's condition allows. For weaker patients and for static Qigong in general, the emphasis is on
visualization and Qi flow rather than physical movement. For stronger patients, the emphasis is on
visualization, Qi flow and physical movement.
6

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

Sitting is the most commonly used position for medical Qigong meditation. This position helps the
patients to relax and focus the mind. A patient can sit on a cushion or chair, but should try to have the
buttocks slightly higher than the knees. This will form a triangle between the knees and the Lower
Dantian, which establishes a firmer connection to the earth energy. This also allows the Qi from the earth
to flow freely from the knees and coccyx into the body. In addition, if the feet are firmly planted on the
ground, it will enhance the Qi flow from the earth into the body.
Standing exercises (both dynamic and static) are the most tonifying in terms of gathering Qi. Standing
allows the regulation and promotion of Qi flow. Proper standing posture, with the body relaxed and bones
stacked on top of each other from the ground up, helps normalize blood pressure and calm the mind. The
body should be relaxed and rooted into the ground like a tree with roots shooting deep into the earth.
When beginning standing meditation or dynamic exercises, patients should first relax, sink, and shift their
body weight back and forth between the balls of their feet and their heels. This practice provides a subtle
massage of the internal organs and helps dispel energetic blockages. Shifting forward causes the energy
from Yin Earth to flow slowly upward through the Kidney meridian (K1-Bubbling Well) and shifting
backwards causes the energy from the back of the body to flow downwards and sink into the Earth. This
practice is enhanced by inhaling when shifting backwards and exhaling when shifting forwards. The Qi
should flow back and forth like gentle waves in the ocean.
Women who are menstruating should practice Qigong exercises and meditation while standing rather than
sitting to avoid blocking energy circulation in the lower abdomen. In addition, at the end of an exercise
program, women who are menstruating should store the energy in their Middle Dantian rather than their
Lower Dantian.
THE NATURAL BREATHING METHOD
''Natural Breathing," is generally the first type of Medical Qigong respiratory pattern that is taught to
patients. Natural Breathing is further divided into Thoracic Breathing, Abdominal Breathing, and Tumo
Breath.
Thoracic Breathing Method
In this breathing pattern, the Qi is allowed to naturally fill and expand the patient's Middle Dantian and
upper thoracic area. Upon inhalation, the patient's upper thoracic area will naturally expand like a ball of
Qi, stretching outward in six directions:

from the bottomthe respiratory diaphragm pushes down

from the frontthe solar plexus, Heart, Middle Dantian, and collar bones expand forward
from the backthe base of the thoracic vertebrae, ribs, and scapulae expand outward
from the rightthe ribs and intercostal muscles press out to the side
from the leftthe ribs and intercostal muscles press out to the side
from the topthe base of the throat, the neck, and the upper thoracic diaphragm lift slightly
upwards

Abdominal Breathing Method

This breathing method is also called "Prenatal Breathing," because during the growth and transformation
process, the abdomen of the fetus moves up and down, acting like a pump, drawing nutrition and Qi into
its body.

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

With this breathing method, Qi is inhaled through the nose and guided down the front of the chest into the
abdomen. The lower abdomen naturally expands out and down like a ball upon inhalation. In order to help
fill the lower abdomen completely, imagine that Qi is simultaneously flowing from the back of the head
down the spine into the lower abdomen when inhaling. Upon exhalation, the lower abdomen will
naturally contract allowing the gathered Qi to remain within the Lower Dantian.
In this breathing pattern, the Qi is allowed to naturally fill and expand the patient's Lower Dantian and
lower abdominal area. Upon inhalation, the patient's lower abdominal area will naturally expand like a
ball of Qi, stretching outward in six directions like the Buddha belly:

from the bottomthe anal sphincter, coccyx, pelvic diaphragm and urogenital diaphragm at the
base of the perineum expand downwards
from the frontthe pubic bone and navel press forward
from the backthe sacrum, lower lumbar vertebrae and Mingmen press backward
from the rightthe hip and floating rib areas expand outward
from the leftthe hip and floating rib areas expand outward
from the topthe base of the respiratory diaphragm slightly expands forward, upward and
backward

Healing Benefits
Qigong masters have always placed a great deal of importance on the breath, and relaxed breathing
directly calms the nervous system from the sympathetic mode to the parasympathetic mode. Deep
inhalation increases the flow of lymph fluid from other parts of the body into the thoracic duct of the
lymphatic system, and exhalation creates a suction effect that enhances the veins' ability empty the duct;
therefore, proper breathing helps keep the body's extracellular fluids clean and circulating properly. Deep
breathing also lowers blood pressure, massages the abdominal organs, stimulates peristalsis, and makes
the body alkaline.
Inhalation gathers universal and environmental Qi and oxygen into the body, and exhalation eliminates
turbid Qi and carbon dioxide from the body. In other words, inhalation tonifies and exhalation purges. An
even number of each is neutral and excellent for Qi and blood circulation.
Proper intention with active use of imagination, visualization and affirmation during practice or when
treating patients with Qigong is essential. All three change the creative subconscious mind, which in turn
re-programs the body. Intent leads the mind (thought), and the mind leads the Qi (energy). We use
imagination and visualization to help focus the mind to guide the flow of Qi through intended pathways,
and to enhance the benefits of a Qigong exercise, meditation, or treatment.
The alternating action of expanding and contracting naturally increases the body's peristaltic movements,
thus massaging the internal organs. The Thoracic Breathing Method is used to stimulate and invigorate
the energetic openings of the bronchi and alveoli within the Lungs, increase Qi and Blood flow to the
Lungs and the Heart, stimulate the thymus gland, and strengthen the immune system. The Abdominal
Breathing Method is used to strengthen the reproductive organs, invigorate, and root the movement of Qi
from the Kidneys into the Lower Dantian, strengthen the body's Jing (Essence), strengthen the lower
lumbar, and reduce stress. In addition, oxygenating the body creates an Alkaline body state allowing acid
in the tissue to be expelled, therefore reducing inflammation.

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

THE ABDOMINAL BREATH HOLDING METHOD

The primary focus of the Abdominal Breath Holding Method respiratory pattern is placed on tonifying the
body and absorbing Qi into the tissues. Traditionally, Abdominal Breath Holding Method is
recommended for patients with Liver, Blood, or Stomach disorders, and in the case of Deficient Lungs.
Ancient Qigong masters discovered that occasionally holding the breath after the Lungs have been filled
can be very beneficial for the respiratory, digestive, circulatory, and nervous systems, and also for the
Blood. They discovered that the practice of holding the breath helped to purify the air that remained in the
Lungs from previous inhalations, and more fully oxygenated the Blood.
They also discovered that when an individual practices the Abdominal Breath Holding Method, he or she
initiates the gathering of all the waste matter in the Blood, and when the breath is expelled it cleanses the
Lungs by purging the stale air that is no longer productive.
INHALATION AND EXHALATION PATTERNS
The Abdominal Breath Holding Method is performed by using the Natural Breathing Method and by
having the patient focus on inhaling deeply into the Lower Dantian. It is important that the anal sphincter
be kept closed in order to retain the gathered Qi.
Abdominal Breath Holding Methods
The following is an example of a Inner Skill Breathing technique that employs the Abdominal Breath
Holding Method, and is used to strengthen the body and tonify the internal organs. Using the Natural
Breathing method, begin to inhale while imagining that you are absorbing the universal and
environmental energies into your body via the nose. The first deep inhalation should be followed by
several smaller inhalations. Each breath is inhaled by expanding three short breaths into your lower abdominal area (Lower Dantian), two short breaths into your thoracic area (Middle Dantian), and one short
breaths into your clavicle area. This controlled energetic "packing" allows the gathered Qi to fuse and
absorb deep within the body's tissues and cells. After the first three inhalations, slightly shift the torso
back and forth to allow the gathered Qi to further compress into the body's internal structure. Then softly
inhale two more times. After completing five short inhalations, imagine and feel the Qi compressing into
the Lower Dantian and allow the mind to sink into a state of quiescence. Then exhale the breath. The
exhalation should be long, deep, and complete.
HEALING BENEFITS OF ABDOMINAL BREATH HOLDING
The Abdominal Breath Holding Breathing Method can be used in
Medical Qigong meditations to deepen and lengthen the individual's
breath by stopping or holding the respiration for short periods of
time. The initiation of a prolonged "quiet" state of no breath can
easily induce an altered state wherein the huma-spirit is allowed to
internally reunite with the Eternal Soul while simultaneously
expanding its perception and awareness externally.
Clinically, the Abdominal Breath Holding Method is also used to
invigorate the circulation of Qi and Blood, invigorate and tonify
deficient internal organs, and reduce the swelling accumulated
within the tissues by quickly increasing and improving the
microcirculation within the cells and tissues. In addition,
oxygenating the body creates an Alkaline body sate allowing acid in
the tissue to be expelled, therefore reducing inflammation.
9

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

CONTRAINDICATIONS
When performing the Abdominal Breath Holding Method, it is important for to always gather and store
the accumulated energy in the Lower Dantian when completing the various breathing exercises.
Otherwise, the accumulated energy will have an adverse effect on the nervous system and could lead to Qi
deviations.
BALANCE BREATH EXERCISE BREATH RATIO 6:3:6
Basic Guidelines
The main points are to exercise moderation, balance and common sense with regard to inner and outer
breathing. However, for those who seriously wish to take up the advanced practices of breathing, the
guidance of an experienced teacher is essential.
Water: Bathe or shower before your practice and not after; water washes away the Qi.
Clear Nostrils: Blow your nose, clearing your nostrils as much as possible before beginning or practice
Jala-Neti (Nasal Irrigation).
Breathing: Always breathe through the nose, not the mouth unless specifically instructed otherwise. The
nose should be cleaned regularly by Jala-NetiNasal Irrigationprior to the practice session. Be aware
of the nostrils throughout the techniques. While inhaling, the nostrils should dilate or expand outwards
and while exhaling, they should relax back to their normal position.
Time of Practice: The best time to practice breathing techniques is during the early morning, following
meditation. The body is fresh and the mind has very few irritants. However, if this is not a good time,
practice just after sunset. Try to practice regularly at the same time and place each day. Regularity in
practice increases strength and willpower, as well as acclimates the body and mind to the increased Qi
force. Do not be in a hurry. Slow, steady progress is essential.
Place of Practice: Practice in a quiet, clean and pleasant room which is well ventilated, but not draughty.
Extremely cold or hot air can affect your health adversely. Generally, avoid practicing in direct sunlight,
the solar Qi is too strong and the body will become overheated, except at dawn when the soft rays of the
early morning sun are beneficial.
Sitting Position: A comfortable, sustainable meditation posture is necessary to enable efficient breathing
and body steadiness during the practice. The body should be as relaxed as possible throughout the practice,
with the spine, neck and head centered. Sit on a folded blanket or cloth of natural fiber to ensure the
maximum condition of energy during the practice.
Clothes: Loose, comfortable clothing made of natural fibers should be worn during the practice. The
body may be covered with a sheet or blanket when it is cold, or to keep insects away.
Empty Stomach: Wait at least three to four hours after meals before practicing breathing techniques.
Food in the stomach puts pressure on the diaphragm and lungs, making full, deep respiration difficult.
Tongue connection: Place your tongue on your palate throughout the exercise.
Avoid Strain: With all breathing practices it is important to remember the instruction not to strain, not to
try to increase your capacity too fast. If one is advised to practice a breathing technique for a specific
length of time, before moving on to a more advanced practice or ratio, it is wise to follow that instruction.
Furthermore, breath retention should only be practiced for as long as is comfortable. The fluidity of your
breath is the priorityif your breath begins to be choppy or uneven, stop and allow your breath to return
to its own, natural rhythm. If you begin to feel faint, dizzy, flushed, or light-headed, stop the exercise and
10

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

allow your breath to return to its own natural rhythm. This may be the result of the increased oxygen
levels in the body, which your body may not be accustomed to. You should increase your practice and use
of oxygen gradually.
Three-Part Breath
Breath into the abdomen first, follow by the chest, last the clavicle area. Breath out of the
abdomen first, then chest, and last the clavicle area.
In addition to influencing the quality of life, the length, or quantity of life is also dictated by the rhythm of
the respiration. The ancient yogis studied nature in great detail. They noticed that animals with a slow
breath rate such as pythons, elephants, and tortoises have long life spans. Whereas, those with a fast
breathing rate, such as birds, dogs, and rabbits, live for only a few years.
This breathing technique utilizes breath retention to establish control over the flow of Qi, calming the
mind, and controlling the thought process. Once the mind has been stilled, and Qi flows freely in the
Nadis, and chakras, the doorway to the evolution of consciousness opens, leading the aspirant into higher
dimensions of spiritual experience.
It is the optimal breathing pattern cleansing and balancing the energy of both sides of the brain lobes. It
also cleans and balances the energy of the left and right sides of the body.
Procedure
Before you start the process, wash your hands with salt soap or spry them with alcohol. Use the left hand
to control the breath and a Metronome to define the speed of the cycle. You can always use the sound of
your heart. When using a Metronome set it between 64 and 68 bits per minute. Find the rhythm that it is
comfortable for you. Even though you start inhaling from the right nostril and exhaling on the left, the
process is about exhaling and inhaling on the same nostril. Begin by exhaling naturally.
Hold shut your left nostril with the thumb of the left hand and
inhale through the right nostril for a count of 6 cycles:
1. Hold the breath for a count of 3 cycles
2. Open the left nostril and close right nostril with middle and
ring fingers, and exhale through the left nostril for a count of
6 cycles
3. Hold the breath for a count of 3 cycles
4. Inhale on the same sidethe left nostrilfor a count of 6
cycles
5. Hold the breath for a count of 3 cycles
6. Hold shut your left nostril with the thumb and exhale
through the right nostril for a count of 6 cycles
7. Hold the breath for a count of 3 cycles
8. Repeat the cycle for a total of 7 times; one compete cycle is
6:3:6:3:6:3:6:3
CARBON DIOXIDE AND CARBON MONOXIDE
Carbon dioxide CO2 and carbon monoxide CO are sometimes confused. They are quite different in their
effects on humans.
11

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org

Carbon dioxide (CO2) is a colorless, tasteless, odorless, noncombustible gas that is soluble in water.
CO2 is one and one half times as heavy as air. We exhale CO2 with every breath. Green plants convert
carbon dioxide back to oxygen and other components. It is commonly used to carbonate beverages and in
the manufacturing of 'dry' ice and fire extinguishers.
Carbon monoxide (CO) is a non-irritating, colorless, tasteless, odorless gas only partially soluble in
water. It is a flammable gas that is somewhat lighter than air. Carbon monoxide is a waste product of
incomplete combustion of coal, wood, charcoal, natural gas, fuel oil, kerosene, gasoline, fabrics and
plastics. It is the leading cause of poisoning deaths in the United States. Carbon monoxide interferes with
the blood's ability to carry oxygen. It combines with the hemoglobin of blood 250 times better than
oxygen does, thus denying body tissues a sufficient supply of oxygen.
Carbon monoxide binds very strongly to the iron in the hemoglobin in the blood. Once carbon monoxide
attaches, it is very difficult to release. So if you breathe in carbon monoxide, it sticks to your hemoglobin
and takes up all of the oxygen binding sites. Your blood loses all of its ability to transport oxygen, and
you suffocate. Because carbon monoxide binds to hemoglobin so strongly, you can be poisoned by carbon
monoxide even at very low concentrations if you are exposed for a long period of time. Concentrations as
low as 20 or 30 parts per million (PPM) can be harmful if you are exposed for several hours. Exposure at
2,000 PPM for one hour will cause unconsciousness.

12

INSTITUTED OF INTEGRATIVE QIGONG

www.IQigong.org