Are you constantly feeling anxious or stressed out? Do you find yourself struggling to manage your emotions and maintain a sense of calm in your daily life?
If so, you're not alone. Anxiety and stress are common issues that many people struggle with, especially in today's fast-paced world.
But what if there was a way to soothe your mind and manage your anxiety without resorting to self-medicating with alcohol or drugs or other addictive, emotionally or mentally ‘numbing’ behaviours?
Enter Qigong exercises.
Qigong is an ancient Chinese practice that combines gentle movements and breathing techniques to promote relaxation, reduce stress, and improve overall well-being.
In this article, we'll explore four Qigong exercises that you can incorporate into your daily routine to help you manage your anxiety and find inner peace. So, grab a comfortable spot to sit or stand, take a deep breath, and let's get started!
Benefits of Qigong for the mind and anxiety
Many people find Qigong exercises very useful for managing the symptoms of anxiety.
Qigong is a holistic practice that involves the mind, body, and spirit. It is not just about physical exercise but also about cultivating a sense of inner peace and harmony.
One of the main benefits of Qigong is its ability to provide anxiety relief. By focusing on slow, deliberate movements and deep breathing, Qigong helps to activate the parasympathetic nervous system, which is responsible for relaxation and calming the body.
When practiced regularly, qigong can help to retrain the nervous system's response to stress, reducing physiological symptoms such as high blood pressure, increased heart rate, and shallow breathing.
Many people have reported that Qigong has helped them manage the symptoms of anxiety, such as racing thoughts and physical tension, as well as transform negative emotions into positive ones. Others have reported feeling more relaxed, centred, and focused after practicing Qigong.
Let's take a look at four exercises that you can do, just about anywhere, anytime, starting today:
Qigong exercise 1: Deep Abdominal breathing
Deep breathing is a simple and effective way to reduce stress and anxiety. When we are anxious, our breathing becomes shallow and rapid, which can lead to more feelings of anxiety. By taking slow, deep breaths, we can slow down our heart rate and activate the parasympathetic nervous system, which is responsible for relaxation.
Abdominal breathing is a simple Qigong exercise that involves focusing on your breath and using your diaphragm to breathe deeply. You can do this exercise either seated with our feet flat on the floor, or standing with feet shoulder-width apart and your knees slightly bent.
Bring both hands, one on top of the other, to rest on your abdomen, right over your navel. Close your eyes and take a deep breath in through your nose, filling your lungs with air. As you inhale, imagine the air flowing down into your lower abdomen, expanding your belly. As you exhale, imagine the air flowing out of your body, and feel your belly contract back toward the spine.
Repeat this breathing pattern for several minutes, focusing on your breath and keeping your awareness at your navel area, an important energy centre known in Qigong as the ‘lower dan-tian’.
Qigong Exercise 2: Standing Meditation and Grounding
Standing meditation is a Qigong exercise that helps you connect with the Earth and ground your energy.
When we are feeling anxious, we tend to be in our heads, disconnected from our bodies and the present moment. By standing and focusing on our connection to the Earth, we can bring our attention back to our bodies and calm our minds.
To practice standing meditation, stand with your feet shoulder-width apart, knees slightly bent, and arms at your sides. Close your eyes and bring your attention to the soles of your feet. Imagine roots growing out of the bottom of your feet and into the Earth, anchoring you in place.
Take slow, deep breaths, and imagine the energy of the Earth flowing up through your roots and into your body. Visualize your body becoming more stable and grounded with each breath.
Qigong Exercise 3: Flowing Movement Exercise
The flowing movement exercise is a gentle Qigong exercise that combines fluid movements with deep breathing to promote relaxation, improve circulation, and reduce stress. To practice this exercise, find a quiet and peaceful place to stand, and follow these steps:
Stand with your feet shoulder-width apart, your knees slightly bent, and your arms hanging loosely at your sides.
Inhale deeply through your nose, lifting your arms slowly in front of you until they reach shoulder height.
Exhale slowly through your nose, lowering your arms back to your sides.
Repeat this exercise for 3-5 minutes, moving in a continuous flow and synchronising the movement with your breath. Relax your body (your hands, arms, shoulders and spine) and feel any tension or stress melting away.
Qigong exercise 4: Inner Smile Meditation
Inner smile meditation is a simple way to transform negative emotions into positive ones.
Inner smile meditation is a Qigong exercise that involves focusing on positive emotions and smiling inwardly to promote relaxation and well-being. This exercise can help to reduce stress, anxiety, and negative emotions.
To practice inner smile meditation, find a comfortable seated position and close your eyes. Take a deep breath in through your nose and exhale through your mouth with a long sigh. Repeat this for several breaths and, each time you exhale, allow any anxiety, worry or tension to leave your body.
As you relax more and more, imagine a warm, gentle smile spreading across your face. Next, focus on a positive emotion, such as gratitude, love, or joy. Visualize this emotion as a warm, glowing light in your heart, spreading throughout your body.
As you continue to breathe deeply and focus on this positive emotion, allow yourself to smile inwardly.
Tips for practicing Qigong
Here are some tips for practicing Qigong:
Find a quiet, peaceful space where you can practice without distractions.
Wear loose, comfortable clothing that allows you to move freely.
Practice barefoot or in comfortable shoes with good support.
Start slowly and gradually increase the intensity and duration of your practice over time.
Focus on your breath and the sensations in your body.
Practice regularly, ideally daily, to experience the full benefits of Qigong.
To receive personalized instruction and guidance, and learn a wide range of exercises, seek out a qualified and experienced Qigong teacher, either in person or online.
Precautions for practicing Qigong
Qigong’s gentle movements make it one of the safest forms of exercise for people of all ages and fitness levels.
While Qigong is generally considered safe for most people, there are some precautions and considerations to keep in mind. If you have any medical conditions or concerns, it's always best to consult with your healthcare provider before beginning any new exercise program.
Some precautions to keep in mind when practicing Qigong include:
Start slowly and gradually increase the intensity and duration of your practice over time.
Listen to your body and don't push yourself beyond your limits.
If you experience any pain or discomfort, stop the exercise and rest.
If you have any medical conditions, such as high blood pressure, heart disease, or arthritis, talk to your healthcare provider before beginning Qigong.
If you're pregnant, consult with your healthcare provider before practicing Qigong, and avoid any exercises that involve deep twisting, bending or vigorous shaking.
Qigong Resources for Further Learning
If you're interested in learning more about Qigong and its benefits, here are some resources to check out:
"The Way of Qigong" by Kenneth Cohen
"The Healing Promise of Qi" by Roger Jahnke
"The Qigong Institute" website at www.qigonginstitute.org
"The National Qigong Association" website at www.nqa.org.
By exploring these resources, you can deepen your understanding of Qigong and its many benefits for your health and well-being.
Final Thoughts on Qigong for Mental Health
Anxiety can be a challenging condition to deal with, but incorporating Qigong into your daily routine can be an effective way to reduce stress, release negative emotions and help you relax.
By practicing mindfulness exercises such as the four described above, you can bring yourself back to the present moment and regain a sense of calm and peace.
Over the long term, a regular Qigong practice can have a profound effect on your life.
Bear in mind that Qigong is a practice that deepens over time. Far from being a “quick fix”, its benefits are cumulative and wide-reaching in both profound and very practical ways.
As many long-term practitioners have discovered, the benefits of Qigong extend into how we show up in our everyday life, including our thoughts, feelings, reactions and behaviours, and how we cope with challenging situations.
Remember to start small, listen to your body, and find a qualified Qigong teacher to guide you if you’re keen to learn more.
And a final word of advice: if anxious thoughts are causing you significant distress or stopping you from taking part in normal daily life activities, please seek the support of a mental health professional who can give you a comprehensive treatment plan (likely to include exercises like Qigong).
With regular practice, Qigong can be your pathway to greater joy, ease and fulfillment, not only helping you manage anxiety, but transforming your whole life in the process.
About the author: Kerrie Womersley is a Certified Advanced Holden Qigong Teacher and Advanced Soul Realignment ‘Akashic Records’ Reader, helping people discover their true Divine nature. Connect with her by visiting www.findyourselfnow.com.
The Find Yourself Qigong Online Studio is a safe and sacred space, especially for empaths, introverts and highly sensitive people who struggle with the negative energy of others and their environments. Become an Online Studio Member and refine your natural intuition for a divinely inspired life.