Ask qigong breathing tips.

Qigong is a kind of physical and mental exercise method which takes adjusting breathing, physical activity and consciousness as a means, and aims at strengthening the body, preventing and treating diseases, strengthening the body and prolonging life, and developing potential. Qigong promotes the smoothness of meridians by exercising limbs and body, and regulates the circulation of qi and blood by breathing and thinking, so as to achieve the effect of losing weight and beautifying, and then prevent various diseases. Therefore, Qigong can play an important role in "prevention before illness".

Dynamic exercise

Step 1: Stretch your arms and abdomen. Lie flat on the mat, naturally straighten your arms to the back of your head, lock your hands and put your arms against your ears; Abdomen, shoulder blades up; Repeat 25 ~ 50 times.

The second step: abdomen and buttocks. Lie on your back on the floor with your hands flat on the floor, or put your arms crossed behind your head; Legs and knees cling to the chest, making it 90 degrees; Abdomen, hips off the ground, legs moving up; The movement range is very small, just lift the hips, do not shake the legs, repeat 25 ~ 50 times.

Step 3: Stretch the spine left and right. Lie flat on the mat, put your hands on your lower abdomen, and stretch your left and right lower limbs downward to move the muscles beside your spine. Repeat 25 ~ 50 times.

Static work

Step 1: Take a deep breath. Also known as "interest adjustment". That is, breathing is divided into three stages: inhalation, stopping and breathing, and it is slowly adjusted to make breathing stable. Establishing conditioned reflex of nasal inhalation and sinking air in Tiandan. When breathing, the brain should consciously induce pneumatosis in the abdomen and gradually patiently establish conditioned reflex.

Step 2: Abide by Dantian. Also known as "adjusting the heart", that is, in mental activities, imagine forming a sphere centered on Qihai point, one inch below the navel of the abdomen, so as to concentrate thoughts and eliminate distractions. Intention should be natural, not unintentional, nor strong, but seemingly non-defensive. The quieter the effect, the better. It can achieve a stable and quiet semi-sleep state, which can play a protective inhibitory role on higher nerve centers, and combine the natural and gentle activities of internal organs to restore the functions of various parts of the body to normal physiological state. When practicing breathing, we should consciously keep breathing, realize the softness, naturalness, comfort and stability of breathing, and achieve "unity of mind and mind".

Step 3: Collect the works slowly. Don't get up after practice. With the navel as the center, press one palm on the navel and the other palm on the back of this hand, and knead both hands around the navel at the same time. Turn slowly from the inside out, from small to large, and turn left 30 times. After a short pause, turn around from outside to inside, from big to small, turn right 30 times and stop at the navel, which is the work. Then you can go to voluntary movement, but don't do strenuous exercise.

Matters needing attention: correctly understand, discard the false and retain the true; Prepare before work to improve the effect; Follow the guidance and master the essentials; Step by step and persevere; Pay attention to summing up and avoid detours.

When you practice static kung fu to a certain extent, you will feel a warm feeling of qi (accumulation and accumulation of qi) in the dantian area. Down to the point, through the points of Changqiang, Jiaji, Yuzhen and Baihui of Du Meridian, it rises backward, then goes forward and down, and returns to Dantian along Ren Meridian, resulting in the feeling of Ren Meridian circulation (Xiaotian circulation). After further exercise, you can feel the true qi circulating along the eight veins of the twelve meridians and Qijing throughout the body (big week-day cycle). Practicing here will make people feel smooth and energetic.

Health Tips: Exercise can make qi and blood flow smoothly by relaxing muscles and activating collaterals, while static exercise can make qi gather in the field sheet by consciously inducing breathing, thus running the whole body. The combination of the two can play a role in eliminating diseases, strengthening the body, losing weight and beautifying the skin. Static work and dynamic work should be combined with each other and trained persistently to achieve the best results.