|
Back
to articles index
The
Three Essentials of Qigong
copyright 1998,
Paul Abdella
Qigong is a system of mind-body exercise designed to revitalize
health through breathing, movement, visualization, structural alignment
and other natural methods.
Qigong literally means, bio-energy (Qi) work (gong) or, working
with the energy of life. The Chinese have practiced Qigong for thousands
of years and now it is becoming popular in the west as its health
giving properties become more well known. Although the methods of
Qigong are numerous and varied, there are some common principles
they all share. The three essential elements included in all Qigong
practices are: 1. Posture, 2. Breath, and 3. a quiet mind.
This article will introduce each element separately - detailing
some of the physiology and function of each while relating them
to the whole of Qigong as a general practice. If you are already
practicing Qigong or just starting out, having a deeper understanding
of these essential building blocks will enhance your practice.
Part One: Posture
"When the lowest vertebrae are plumb and erect, the spirit
of vitality reaches to the top of the head. When the top of the
head is held as if suspended from above, the whole body feels light
and agile."
~ T'ai-Chi Classic
Posture refers to the effect of gravity on the alignment of bones
and muscles. With the spine as the central pillar of the body's
structure, its relationship to the head and pelvis should be the
primary focus for developing the proper posture for Qigong practice.
Any disharmony to this alignment results in a diminished flow of
energy to the body. Energy blockages in the body ultimately result
in illness.
The spine is a beautiful examples of functional design. The bones,
discs, and ligaments make up the spinal column and are arranged
in four natural flowing curves. Together they maintain the structure
of our trunk, allow for mobility, and act as a shock absorber. Most
importantly perhaps, the spine houses and protects the spinal cord-the
branch of the central nervous system extending from the brain down
through the trunk of the body. The spinal cord provides energy and
control of the body by making the muscles work. The autonomic nervous
system also descends along the spine and is responsible for organ
and glandular function, among other things.
Over time, poor posture, incorrect body mechanics, stress, and
the general loss of strength and flexibility can erode the structure
of the spinal column and diminish the full functioning of the nervous
system. It is important that we correct and maintain proper alignment
in all our activities so as to circulate energy freely and cultivate
our health.
Gravity. The effect of gravity on the spine is to
compress the discs which lie between the vertebrae. If the spine
is aligned properly during your daily activities, the discs will
naturally decompress during sleep time-making you as much as half
an inch taller when you rise the next morning. Astronauts who experience
zero-gravity in space for extended periods can come back to Earth
as much as two inches taller.
If your daily routine demands long periods of time in unnatural
and stressful positions, such as hunching over a computer terminal
or doing repetitive tasks with poor body mechanics, your muscles
will develop tension patterns that misalign the spine and may not
release during sleep. This creates a continual state of compression
in the spine which has a detrimental effect to the circulation of
energy and to the structure itself.
When the body is aligned with the force of gravity, it naturally
feels relaxed, breathing becomes deep and unrestricted, and the
mind becomes more aware of tense or blocked areas of the body. Ultimately,
the goal is for the spine to be held upright, as if suspended from
the crown of the head by a string which gently pulls upward, while
the base of the spine is pulled down by slightly tucking the pelvis.
If this is maintained a feeling of openness and release is created
in the torso and neck.
Standing. Although an open and vertical spine is
essential to good posture, the position of the feet, knees, hips,
chest, elbows and shoulders in relation to it is also extremely
important. The following is a description of a Qigong standing practice,
including how each of the elements are integrated.
Stand with the feet shoulder-width and parallel. Keep the feet
flat on the floor and shift the weight forward onto the balls of
the feet, then back to the heels-repeat a few times. Then settle
the weight in-between, where you feel equal pressure on the balls
and heels. Relax into this position as if the feet were deflating
balloons.
Straighten the legs without locking the knees. This is called standing
with soft knees. Feel this push the head upward, lengthening the
spine as if the head were suspended and being pulled from above.
Although the spine straightens, it is not rigid like a pole, but
rather, flexible like a piece of elastic. Imagine the elastic has
beads along its length representing the vertebrae, and as the elastic
is elongated a space opens between each bead.
Gently tuck the hips under, which pulls the elastic spine downward.
It is important not to tuck the hips too much, as is common by many
Qigong and T'ai-Chi practitioners-this can be stressful to the lower
back. Personal comfort level should dictate the degree of tuck.
Relax the abdomen (no one's looking!), relax the chest, allowing
it to be neither collapsed, nor extended. Lift the shoulders as
if shrugging, then let them drop. Tension is commonly held in this
area, so let the shoulders sink low and let the arms hang freely.
The relationship between the elbows and shoulders is important.
When the elbow rises so will the shoulder. Often this builds tension
in the shoulders and neck with prolonged activity. While performing
work with the arms, observe the position of the elbows and strive
to lower them as much as possible. This will, to a large degree,
eliminate the build up of tension in this area.
Let the head feel centered and balanced on the neck-not straining
forward like a horse trying to win a race. If the head is forward,
place one finger on the space between the upper lip and nose and
push the head back to its natural place on top of the spine.
Now, take a few moments and stand in this position bringing your
awareness to your alignment. Feel the body deeply relax as you stand
in this natural posture. You will become aware of areas of tension
and misalignment as you maintain this new position. Allow the body
to adjust.
Next, just as you created your Qigong posture one piece at a time
from the ground up, imagine a wave of relaxation travel downward
from head to toe. This wave of relaxation can be compared to drawing
a tea bag up out of the water. As the tea bag is drawn upward by
the string and suspended from above, the liquid within it is slowly
drained from top to bottom until finally the last few drops are
released from below.
Proceed from head to toe: feel the face and neck relax, the shoulders
lower and relax, chest and upper back, arms, abdomen and lower back,
hips, legs. Feel all the joints open and clear, then let it all
release through the feet into the ground.
Again, stand for a few moments bringing your awareness inward,
then repeat the sequence for creating alignment from bottom to top:
feet flat, straighten the legs and lengthen the spine, soft knees,
hips tucked, abdomen and chest relaxed, shoulders down, arms relaxed,
head centered, eyes softly focused. Then repeat the downward relaxation
allowing the cycle to continue as long as you can comfortably stand.
This is a simple but powerful Qigong practice, which not only builds
proper alignment but deepens the breath and quiets the mind.
As you do standing practice, you will become aware of areas of
tension, emotions, misalignments and other conditions which may
require additional relief to help correct your posture. Remedies
could include stretching, massage, structural work, and other healing
modalities. In time and with constant practice, the body will be
realigned and the power of posture will reveal itself in the creation
of radiant health.
Part Two: Breath
"One
must breathe the essence of life, regulate one's respiration to
preserve one's spirit and keep the body relaxed."
~The Yellow Emperor's Classic of Internal Medicine
Breath is the primary source of energy in the body - the essence
of life itself. It is therefore a natural object of meditation and
is used in Qigong to form a link between the body and mind and to
increase the available energy in the body. To find out how the breath
is used to accomplish this let's examine some of the physical, mental,
emotional and spiritual qualities of breathing.
Physical Breath. The physical body is comprised of
millions of tiny individual living units called cells. The life
of the body is dependent upon a continuous source of energy to the
cells which is provided when oxygen combines with nutrient fuel
derived from our food and is burned within the cell to release energy.
This process could be compared to an automobile engine where fuel
and air are mixed and exploded in what is the equivalent of our
cells - the combustion chamber or cylinder. This explosion releases
energy which is used to turn the wheels of the car. Unlike the combustion
chamber of an automobile engine where fuel is burned rapidly to
create an explosion of energy, the fuel in our cells is burned very
slowly over time producing energy at a slow steady rate. When something
is burned a natural waste product is produced such as the carbon
ash remaining after a campfire has burned out. Carbon dioxide is
the waste product produced when fuel is burned in our cells and
must be removed if the cells are to remain healthy. This is the
function of the exhalation phase of breathing while the inhalation
phase draws oxygen from the air we breathe into the body and delivers
it to the cells. This continuous gaseous exchange insures that the
body receives the energy it needs. Finding a way to draw the maximum
amount of oxygen into the body with the minimum amount of effort
is essential to the practice of Qigong. By looking at the mechanics
of breathing we can understand how best to achieve this in our practice.
The physical act of breathing occurs in the torso of the body.
If we imagine the torso as a cylinder, we can divide it into two
simple sections: the chest, which houses the heart and lungs and
the abdomen which contains the organs of digestion and elimination.
The two sections are divided by the diaphragm, a thin sheet of muscle
which attaches to the lower ribs, sternum and spinal column. In
its resting position the diaphragm is not flat, it billows up into
the chest cavity like a dome or parachute. This is its position
during exhalation.
The diaphragm, like any muscle when it contracts, will shorten
and take up the smallest surface area possible which flattens the
dome shape and increases the space in the chest cavity. Because
the lungs are covered with a very thin double layer of tissue which
is attached to the inner surface of the chest wall and the top side
of the diaphragm, any movement on the chest or diaphragm will be
transmitted to the lungs. Thus, if the chest expands out or the
diaphragm moves down, the lungs will be expanded creating suction
and causing air to flow into them. These are the two primary ways
air moves into the lungs. They are called chest breathing and diaphragmatic
breathing respectively. It is diaphragmatic breathing, sometimes
known as abdominal or natural breathing, that is generally used
in the practice of Qigong. It is physiologically the most efficient
way of breathing since most of the blood in the lungs moves with
the force of gravity to the lower portions, and it is there that
the greatest expansion occurs when the diaphragm is lowered. Chest
breathing is not as efficient in bringing air to this portion of
the lungs so less oxygen is mixed with the blood. More energy is
required to expand and contract the ribs to achieve the same blood/oxygen
mix as deep abdominal breathing which results in the need to take
more frequent breaths.
Due to the extra energy expended, more blood needs to circulate
through the lungs which, in turn, increases the workload on the
heart. If the oxygen requirements of the body are great, such as
in athletic performance, a combination of diaphragmatic and chest
breathing can be used. Because chest breathing is efficient in bringing
air to the middle and upper portions of the lungs, starting a breath
in the abdomen and letting the expansion smoothly flow up into the
chest will distribute a greater volume of air throughout the lungs;
creating a complete breath.
We all began life as abdominal breathers (infants and small children
must breathe this way until the bony structure of the chest matures)
but if it has been a while since you were regularly breathing in
this manner a quick "how to" review might help you get started again.
Get comfortable in a reclining position face up on a flat surface
such as bed, sofa or carpeted floor (a small neck pillow is okay
to use). Place one hand on the chest and the other on the abdomen.
Take a moment or two and observe your breath. Try and feel with
the hands where your breath is located - is it in the chest, abdomen
or both, perhaps? It is important to simply observe the breath and
not to force the breathing in any way. Then move the hand that is
on the chest to the abdomen, so that both hands are resting there.
Gradually begin to expand the abdomen using the abdominal muscles
as you inhale. Feel the abdomen expand and draw air in like a bellows.
Relax the abdomen completely to exhale. Continue this sequence for
awhile until the breath becomes relaxed, smooth, and rhythmic. In
the resting position the body's energy requirements are slight,
so a large expansion of the abdomen is unnecessary. In time, as
the body relearns how to breathe diaphragmatically, you can experiment
with expanding more and taking in larger volumes of air. Practice
this reclining breathing exercise daily, eventually not using the
hands, until it becomes relaxed and natural. Then begin practicing
in a standing position until this too becomes relaxed and natural.
Eventually, let diaphragmatic breathing replace chest breathing
as your normal breathing pattern and watch as your stress and tension
levels diminish while your energy levels increase.
Mental/Emotional Breath. Breathing can be performed
consciously as well as unconsciously because breathing is controlled
by two sets of nerves - the voluntary (central) nervous system and
the involuntary (autonomic) nervous system. The breath acts as a
bridge between these two systems. To illustrate this concept try
holding your breath - this is a conscious act performed by the voluntary
nervous system. As you will soon discover, if a threat to your survival
is perceived by the involuntary nervous system, it overrides the
voluntary one and you are forced to resume breathing.
The voluntary or central nervous system controls our motor skills
such as muscle function, sensory and emotional awareness, speech
and other functions associated with the brain. The involuntary or
autonomic nervous system regulates the function of our vital organs
and glands. These vital organs (heart, lungs, liver, kidneys, etc.)
are not normally considered to be under our voluntary control. However,
we know the breath can operate voluntarily and therefore we can
begin to regulate the movement of the lungs through deep controlled
breathing. The lungs and heart work together and as the lungs begin
to work more efficiently the heart is regulated and also works more
efficiently. The involuntary nervous system has two branches that
work in harmonious opposition to each other - one that stimulates
and accelerates the function of the vital organs (sympathetic system)
and the other that slows down the functions of the organs (parasympathetic
system). A healthy balance and general tone of this involuntary
nervous system is critical to the health of the organs and body.
When the balance and tone of this system is off, it can produce
irregular heart rhythms, high blood pressure, poor circulation,
digestive disorders and other illness since these are all controlled
by this set of nerves. By working with the breath during Qigong
you can influence and tone the autonomic nervous system and affect
many of the involuntary functions in the body for the betterment
of your health.
In addition to affecting the autonomic nervous system, breathing
has a direct connection and influence on our emotional states. Recall
an incident where you were angry or afraid and you will probably
recall breathing that was rapid, shallow and irregular. The emotions
effect on the breath is coordinated by the autonomic nervous system.
If the emotions can affect breathing, breathing can in turn affect
the emotions. You cannot be in a rage if your breathing is slow,
deep, smooth and quiet. It is not always possible to control the
external conditions that affect our emotions, but you can use your
breath to influence the part of your nervous system that slows down
organ function bringing you to a more calm and centered place from
which to make decisions and take actions. Regular Qigong exercises
will cultivate the breath control needed to influence our emotions
in a more positive way.
Spirit Breath. The words for spirit and breath are
the same in many languages. In Chinese - Qi (chee), Japanese - Ki,
Sanskrit - Prana, Greek - Pneuma and Latin - Spiritus. The common
understanding these ancient cultures had for breath stems from their
observation and experience of the cycles of life. All of life pulsates
to the universal rhythm of expansion and contraction and the duality
of opposites that cannot be separated. From day and night, growth
and decay, to the beat and pause of the human heart - from the positive
and negative charge of the smallest atom to the expansion of the
universe (which science tells us will one day contract again completing
one cosmic breath) - this rhythm truly manifests in all things.
Einstein said that "matter is energy" and energy cannot be destroyed,
it can only be transformed. Spirit is the animating vital force
in all living things and the breath represents the movement of spirit
in matter. To cultivate the breath is to cultivate the spirit.
Part Three: Quiet mind
"When the mind is at peace, the world too is at peace."
~Layman P'ang
For most of our waking day our minds are focused on the external
world. From the distractions of current events to the demands of
our careers, the mind exists in a world "out there" rather than
"in here." When we do bring the mind inside, often it is to relive
a memory (the past) or indulge a fantasy ( the future), and we miss
the space and time where life is truly lived: the present moment.
This tendency to flee the present makes learning to calm and quiet
the mind and bring it into focus an essential element in the practice
of Qigong.
The Mind's Influence on the Body. The Chinese have
likened the mind to a wild horse running unbridled in any direction
it chooses , or a monkey swinging from tree to tree. Left untamed
its boundless energy is never harnessed for any fruitful purpose.
Thoughts appear and disappear like passing clouds with little awareness
of their deeper effect on the body, mind, and spirit.
Most of us can recall an incident in our lives where we felt anger,
sadness, joy or some other emotion and instantly felt these emotions
return. Indeed science has recorded changes to body temperature,
respiration, heart rate and other biological functions with the
memory of a past event.
Let's examine some of the ways in which our thoughts and perceptions
create physiological changes in the body. A man we'll call Joe returns
home from a long frustrating day at the office. He represented his
department in making an important presentation to the president
and board of directors of his company. It wasn't well received.
The result was a loss of respect for Joe by his superiors and co-workers,
a diminished budget for his department and possibly some lost jobs.
In recounting the days events he began to realize that inadequate
information and unrealistic deadlines from his supervisor contributed
to the failure of the project as well as incompetent support from
his coworkers -yet he was being held responsible. As Joe reviewed
the events in his mind his disappointment and frustration turned
to anger and depression. If Joe's heart rate, blood pressure and
other vital signs were measured during this memory of events some
alarming statistics would appear.
The heart speeds up and slows down in different beat patterns.
Scientists measure these beat to beat changes in heart rate known
as heart rate variability (HRV). Almost any stimulus to the brain,
such as thoughts and emotions will influence these heart rate changes.
Joe's HRV patterns became erratic and jerky indicating his sympathetic
and parasympathetic nervous systems are out of sync with each other.
These two branches of the nervous system work together to regulate
heart rate and blood pressure as well as establish communication
between the brain and vital organs. When this system is out of balance
your blood vessels constrict, blood pressure rises, breathing becomes
shallow and you deplete your energy. If this happens consistently
you can become hypertensive which greatly increases your risk of
heart disease and stroke. This nervous system imbalance is not only
detrimental to the heart, but to the brain, hormonal, and immune
systems as well.
In the immune system is an antibody called IgA (immunoglobulin
A) which protects us against colds, flu, and infections of the respiratory
and urinary tracts. In a study which compared the effects of anger
versus compassion on average IgA levels, it was found that one five
minute episode of recalling an experience of anger and frustration
caused an immediate but short rise in IgA followed by a depletion
so severe it took the body more than six hours to restore normal
production of the antibody. The study showed that recalling a single
episode of anger and frustration can depress the immune system for
almost an entire day! The same study showed that one five minute
memory episode of the emotions care and compassion caused an immediate
and much larger rise in IgA followed by a return to normal levels.
However , the levels then gradually climbed above the normal level
for the next six hours. Other studies have shown that feelings of
joy and happiness increase white blood cell counts further boosting
the body's immune system.
There is overwhelming evidence of the degenerative effects that
stress and negative emotions have on the body, and increasing evidence
showing the regenerative power of positive mental and emotional
states. Knowing how to shift into a state of mind which promotes
optimum performance of the body's biological functions is necessary
if we are to offset the day to day stress of modern life. Qigong
provides such knowledge.
Entering tranquillity. In order to quiet the mind
for qigong practice one must bring under control three basic factors:
1. external environment 2. mental activity 3. emotional activity.
1. Environment. When beginning your practice it is
important to be in an environment free of distractions. The space
should be free of unpleasant odors, lighting, colors, objects, and
noise. The environment should be aesthetically pleasing and able
to engage as many of the senses as possible. For example, the use
of incense or fresh air from an open window to engage the sense
of smell. Soft, subdued lighting or natural light, muted, harmonious
colors, an uncluttered room simple in design, sounds from nature
or quiet music can all enhance the process of quieting the mind.
In time you will learn to adapt to less than ideal surroundings
as your mind develops and becomes undisturbed by external factors.
2. Mental activity. To reduce mental activity one
must let go of all extraneous thoughts and bring the awareness to
a single focus. This puts the mind in a meditative or alpha state
where the electrical brainwave patterns have slowed from those of
our normal waking state. When this occurs in the mind, the body
will follow by activating the parasympathetic nervous system which
slows the heart rate and calms the body down. Any number of techniques
can be introduced to quiet the mind such as focusing on energy centers
and pathways in the body, repeating sounds, words, or phrases (audibly
or internally), or holding a thought or visual image in the mind.
The most commonly used technique however, is to bring the awareness
to the breath. Breathing is both a voluntary and an involuntary
process which allows the meditator some influence over the lungs,
heart, and other automatic processes. Begin your practice by adjusting
your posture, calming the breath, and letting go of your thoughts.
Then introduce the focus/awareness technique(s). Utilize whatever
techniques work best for you or are inherent in the particular qigong
practice you are doing. Practitioners of qigong and meditation will
generally fit one of two basic categories. They will posses either
a yin or yang type personality. Yin type people tend to "zone out"
in meditation, making techniques that require concentration and
focus better suited to balance this tendency. These might include
concentration on specific energy points or vocalizing stimulating
sounds. Yang type people are easily over stimulated by focusing
too hard on something and would benefit from cultivating a more
general awareness of the body and its release of tension . The breath
is a balanced place to center the awareness for both yin and yang
type personalities. Spend some time with different methods to asses
this tendency in yourself if you don't already know. As you practice,
thoughts will reappear and consume your attention. When you notice
this occurring simply let the thoughts go and bring the awareness
back to a single focus by reintroducing the breath or other techniques.
In time, and with consistent practice, the mind will quickly settle
into a tranquil state and remain there for the duration of your
practice.
3. Emotional activity. The mind is essentially a
patternmaking computer. It seeks to create patterns of information,
store them, and then to recognize them. Some patterns are built
into the mind and manifest as instinctual behavior. The most important
property of the mind however, is its ability to create its own patterns.
The mind doesn't discriminate between an information pattern that
is positive and one that's negative, just that it is repeated and
stored in the mind/body for immediate or future use. As we've already
examined, the emotions can induce powerful physiological changes
to the body and mind that can either harm or heal. Harnessing the
power of the emotions is essential if we are to reach deeper levels
of tranquillity in our practice. When negative emotions overwhelm
us we typically set up a kind of repetitive tape loop that is played
over and over in our minds. This is like putting a videotape in
the VCR and playing it continuously. Let's go back and rejoin our
friend Joe and his conflict at work. As Joe reviews the events of
his difficult day at work he begins to create a pattern sequence
in his mind that goes something like this: I FAILED. IT WAS MY FAULT.
I'M ANGRY. I'M DEPRESSED... I FAILED. etc. In order to offset the
negative impact of this thought pattern Joe must get to a neutral
emotional state in order to alter his perceptions of the situation
and reprogram a more positive emotional response. In other words,
Joe needs to press the pause button on his VCR. To get to a neutral
state, interrupt the thought pattern , then take a time out by bringing
the awareness to the breath until it is slow, smooth, and deep.
Next bring the awareness to the area around the heart. Imagine you
are breathing through the heart. Keep the mind and breath in this
area for a minute or two. Recall a time when you experienced compassion,
joy, or some other positive emotion and take some time to re-experience
those feelings. Ask the heart sincerely for intuition and guidance
in restructuring a response to the current situation. One that will
reduce the stress reaction and allow for a new, more balanced perception
to emerge. Although this may seem simplistic, there is a scientific
basis for its effectiveness.
The heart is our main power center in the body. Electrically, it
is 40 to 60 times more powerful than the brain. This electrical
signal can be measured at any point on the body indicating that
power from the heart permeates every cell. As mentioned earlier
the balance between the sympathetic and parasympathetic nervous
systems establishes two way communication between the brain and
heart and other internal organs. There is a third nerve pathway
called the baroreceptor system which originates in the heart and
sends communications to the brain. When stimulated, it sends information
to the higher brain centers where perception and learning take place.
Bringing attention to the heart while experiencing positive emotions
activates this pathway. Your perceptions trigger mental and emotional
activity which stimulates the nervous system. This electrical stimulation
in turn affects heart rate, blood pressure, hormonal production
and immune response which combine to create a healthy body and mind.
Balancing mental and emotional activity through the practice of
quieting the mind insures that these communication links in the
body operate at their highest level.
In learning to practice qigong we must integrate the three essentials
of posture, breath, and quiet mind in a natural and gradual manner.
With consistent practice we will develop control of the conscious
mind, influence the involuntary systems and remain in a state of
awareness which allows us to cultivate wisdom and reach our highest
potential.
Back
to articles index
|