Use the traditional Qigong method to exercise your own qi to achieve the purpose of strengthening the physique, resisting disease and preventing ageing. This method of health preservation and longevity is called Qigong health care. Qigong health care refers to the traditional health care method of integrating the body and mind by adjusting the mind (controlling consciousness, relaxing the body and mind), adjusting the breath (evenly and gently, breathing deeply) and adjusting the body (adjusting the body posture, and moving the limbs easily and naturally), so as to achieve the purpose of strengthening the health care.

Qigong is one of the precious legacies of Chinese medicine. It is a self-physical and mental health care method gradually explored, summarised and created by the long-term struggle between the working people in ancient China and the practice of fatigue, disease and ageing. It not only has a long history, but also has a broad mass base. For thousands of years, it has played an important role in the health and reproduction of the Chinese nation.

I. Health mechanism

Qigong is a fitness technique that focusses on the exercise of “Jing, Qi and Shen”. It adjusts the harmony and unity of Jing, Qi and Shen through body adjustment, breath adjustment, heart adjustment and other methods. Adjusting the mind focusses, eliminates distractions, and calms the mind to nourish the mind; adjusting the breath, the breath is even and gentle, the airway is smooth, and the airway is soft to nourish the qi; adjusting the body, the meridians, qi and blood flow around, and the organs are reconciled, so as to achieve “practic Through systematic exercise, the three “spirit, qi and god” can be integrated into one, so as to strengthen the vitality of metabolism, so that the essence, qi is full, and the body is strong, and life will naturally be prolonged and delay ageing.

From the perspective of modern medicine, in the process of Qigong exercise, the body is adjusted to relax the muscles and bones of the whole body, which is conducive to the decline of tension in the central nervous system, especially the sympathetic nervous system, so it can induce emotional improvement. Breathing can massage the internal organs, promote blood circulation and improve organ function through breathing adjustment. At the same time, it can stimulate the respiratory centre and further affect and regulate the autonomic nervous system. And the adjustment of the heart, so that it has a regulatory effect on the cerebral cortex when entering static, which can make the cerebral cortex cells have a full rest, and can also have a protective effect on external sensory harmful stimulation. Therefore, respiratory depression, sympathetic inhibition and skeletal muscle relaxation in practice are physiological “internal stability”, which is the most normal moment of the internal operation of the human body, which can make the brain’s activities orderly, thus greatly improving the activity efficiency of brain cells, so that the brain’s potential can be realised, and human wisdom can be better developed . Therefore, Qigong can strengthen the physique, prevent and cure diseases, and prolong life.

II. Key points of practisin

There are many sects of Qigong, but in terms of kung fu, it can be roughly divided into two categories: dynamic and static. The so-called static kung fu, that is, when practising, the body is required to move, such as sitting, lying down, standing, etc.; the so-called static kung fu, that is, when practising, the body should exercise in various movements, that is, it is usually said to “refine one breath inside and refine the muscles and bones outside”. Whether it is dynamic or static, the basic requirements of practising are generally consistent. To sum up, there are the following aspects.

1. Adjust your breath, adjust your body, adjust your heart

Adjusting breathing means adjusting breathing. When practising, breathing is required to be deep, slow and even, which is also known as breathing or practising qi. Under the premise of natural breathing, nasal inhalation, nasal exhalation, or nasal inhalation and oral exhalation, gradually practice breathing softly, gently, evenly and deeply. Adjusting the body is to adjust the body, so that your body meets the requirements of practising posture and form, emphasising that the body is relaxed and natural, so that the inner qi can run smoothly.

Mind adjustment is consciousness training, also known as mindfulness or practice. It refers to the method of mind guarding Dantian on the basis of the relaxation of the god, which further stabilises the mind and eliminates miscellaneous thoughts to achieve a state of “quietisation”. “Enter” is to enter, “quiet” is to be quiet, and “Enter” is to reach a quiet state that ignores external stimuli. At this time, the mind is clear, as if sleeping or not sleeping, that is, the so-called “qigong state”.

2. Emphasise the unity of body and mind – relax and nature

In order to achieve tranquillity, thoughts and breath must be closely coordinated, breathing is relaxed, the tongue is against the palate, and the mind induces the operation of qi. The body should also be relaxed, and the posture should be natural and correct, so as to achieve physical and mental unity and “human tranquillity”. The so-called relaxation and nature refers to the relaxation of the body and the quietness of emotions that must be emphasised in qigong exercise, and try our best to avoid tension and relieve tension. Practising in a relaxed and natural situation can achieve the purpose of unity of qi, harmony and coordination of the whole.

It is possible to learn some basic knowledge in a short period of time and master some basic essentials and methods, but if you want to practice well, you can’t do it all at once. You need to have a process. In the process of practice, it is generally easy to have two kinds of preferences. One is to be eager to achieve success, and to practice too much and too much; the other is to relax and be arrogant and let go. Therefore, practitioners must cultivate perseverance, do more hard work, and overcome laxity. At the same time, we should also emphasise that we should act according to the objective laws, step by step, and overcome the idea of eagerness to achieve success. The internal changes of the human body are gradually arising, and you should not be too hasty. As long as you persevere, you will achieve your goal.