A Sigh of Relief – How to Reduce Stress Using Qigong Exercise

Qi is the Chinese word for the “Bio-Electric Energy” that flows to and through you, the Heavens, and the Earth. It is the “Energy of Life.” Qigong is the practice of breathing, movement, visualization and Affirmation that you can use to reduce your stress everyday. You can balance your qi, create an abundance of qi, and maintain a smooth flow of qi thus keeping stress at bay and increasing your health.

STRESS is Tension! Depending on your daily routine, tension can be held, concentrated or locked into a variety of the areas of the body. Using qigong breathing and body movement you can easily remove the stress from your body and at the same time remove the stress from your mind.

What follows are four simple qigong exercises called “Moving Soft Qigong.” When coordinated with your breath and the power of your mind these exercises can alleviate stress from your head and neck, your shoulders, your lower back and hips and your hands, wrists and arms.

1. Loosening your neck qigongr
Stand or sit in a comfortable position. Slowly begin to circle your head to the right and then to the back, then to the left, then to the front. Make a smooth circle and do not force the movement. As you circle your head to the back, inhale. As you circle your head to the front, exhale. Visualize as you make this circle that a gentle breeze is flowing around your head and affirm “I am so happy and grateful now that my neck is relaxed and my qi is flowing smoothly.” Do this for 10 rotations and then reverse the direction of the circle and do 10 more. When you are done take a deep breath and experience your new feeling of relaxation.

2. Loosening your shoulders qigongr
Stand or sit in a comfortable position. Slowly begin to circle your shoulders up and to the back and then down and to the front. As you circle your shoulder up and to the back, inhale. As you circle your shoulders down and to the front, exhale. Visualize as you make this circle that your shoulders are like a giant water wheel that is attached to an old-fashioned grist mill. The water flows gently over your shoulders and turns the wheel effortlessly. Affirm “I am so happy and grateful now that my shoulders are relaxed and my qi is flowing smoothly.” Do this for 10 rotations and then reverse the direction of the circle and do 10 more. When you are done take a deep breath and experience your new feeling of relaxation.

3. Loosening your lower back and hips qigongr
Stand in a comfortable position. Slowly begin to circle your hips to the right and then to the back, then to the left, then to the front. Make a smooth circle and do not force the movement. As you circle your hips to the back, inhale. As you circle your hips to the front, exhale. Visualize as you make this circle that that you are standing waist deep in a large vat of water. As you circle your hips you stir the water and begin create a gentle whirlpool that washes the stress and tension out of your lower back and hips. Affirm “I am so happy and grateful now that my lower back and hips are relaxed and my qi is flowing smoothly.” Do this for 10 rotations and then reverse the direction of the circle and do 10 more. When you are done take a deep breath and experience your new feeling of relaxation.

4. Loosening your hands, wrists and arms qigongr
Stand in a comfortable position. Let your arms relax by your sides. Now visualize that there are two large beach balls on your left and right and you place your palms on them with your fingers pointing away from your body. Keeping your palms on the tops of the beach ball begin to move your fingertips forward and backward and as you do this the beach balls spin faster and faster. Move your hands faster and faster to spin the balls. Do this for 30 seconds to 1 minute as you affirm “I am so happy and grateful now that my hands, wrists and arms are relaxed and moving freely.” When finished let your arms hang loosely at your sides, take a deep breath and experience your new feeling of relaxation.

Daily qigong practice can be an effective method of reducing your daily stress at home, at the office or any time and any place. It has the ability to keep your mind, body and spirit functioning on an even keel all day long. Daily practice and repetition is the key to successful stress reduction and health using qigong.