Stop Anxiety Using Qigong Deep Breathing Techniques

AnxietyAnxiety has become an epidemic in the U.S. and in all industrialized countries. Nearly everyone is affected, from small children to the elderly.

The speed of our world and the flood of information you take in every day can quickly take its toll on you unless you develop and use a strategy to counteract its effects. That’s why in addition to using advanced hypnotherapy (hypnosis) and Neuro Linguistic programming (NLP) to help my San Diego clients relieve their stress and anxiety I also teach a few Qigong (Chi Kung) meditation deep breathing techniques.

What is Qigong?

Qigong is an ancient internal (meaning its focus is on building internal energy instead of learning how to punch and kick) martial art. Its deep breathing techniques are not only beneficial to your physical health and fitness but your mental and emotional fitness too.

Although Qigong is often referred to as “meditation in motion”, you don’t have to learn special forms to benefit from its deep breathing techniques.

Qigong Deep Breathing Techniques

By learning and practicing the simple art of deep breathing found in Qigong practice you can calm your mind and relieve the stress and anxiety in your life. By following these easy deep breathing tips, you to will be able to live a calmer, more stress free life.

1. Sit Comfortably

While there are many “correct” ways to sit during your deep breathing practice what’s most important is to find the seated posture that fits your body best. Sitting cross-legged on the floor is the position most closely associated with some deep breathing classes but if this is not comfortable you can also sit in a chair.

Your Qigong deep breathing practice shouldn’t hurt. You will not be able to calm your mind if your body is uncomfortable. Find the most comfortable seated position for your own body and rest your hands on your knees with your palms facing upward.

If you decide to sit on the floor you may find that using a folded blanket or pillow to raise yourself off the floor can take the stress off your knees and back.

The key is to find a comfortable position that works for you.

In order to get the most benefits from your deep breathing practice it’s important for your head, neck, and spine to be in as near perfect alignment as is comfortable for you. This allows for the best flow of air into your lungs.

2. Pay Attention to Your Breathing

Deep breathing is about focusing on how you breathe. Most people breathe without paying and conscious attention to the breathing process. Practicing Qigong deep breathing can change that.

Once you’ve found your comfortable sitting position, you’re ready to begin concentrating on your breathing. An easy way to concentrate on your breathing is to simply close your eyes and count your breaths.  This can help your free your mind of distractions.

3. Breathe Deeply into Your Stomach  

Most people breathe only shallowly into their upper chest. Instead, inhale deeply into your stomach. This will fill your lungs to capacity.

As the bottom of your lungs fill with air your chest will then start to rise. After your chest fills with air pause for a moment or two before you begin exhaling.

Deep breathing is about breath control. Ideally, the timing of your inhale and exhale should be approximately the same. Over time you’ll be able to increase the amount of time for each breath.

Concentrate only on your breathing. A good way to do this is, in your mind, count the seconds it takes to complete one full inhale and one full exhale. A good rule of thumb is to spend at least five seconds on each inhale and five seconds on each exhale.

4. Allow Your Mind to Calm 

The overall purpose of practicing Qigong deep breathing exercises is to calm your mind. Just the intake of oxygen-rich air will help do this. As you practice your deep breathing techniques you’ll feel your muscles begin to relax. Then you’ll begin to notice a sense of peace and calmness overtaking your body and mind.

This relaxed feeling will not only help to relieve the stress and anxiety of the moment; it can inoculate you from all the stressful factors you’ll face during your day.

5. Practice Meditation in Motion

After you’ve learned basic Qigong deep breathing, add movements. If possible find a Qigong instructor to teach you simple, basic Qigong techniques.

Just adding simple movements to your Qigong deep breathing can relax your body or warm it up for the rest of your day. While seated you can put your chin on your chest and slowly rotate your head from your right shoulder to as far back as you can see, then to your left shoulder and finally back to your chest again. After a few minutes, reverse the direction.

Concentrate on your deep breathing techniques (slowly inhaling and exhaling fully) as you move your head.

Another simple movement you can add to your seated or standing Qigong deep breathing practice is to stretch your hands out from the sides of your body. As you inhale, slowly and deliberately raise your hands overhead until your palms to touch. Pause for a second, and as you exhale slowly, bring your hands back down to your sides or to the floor.

As you continue, time your breathing with the movement of your hands. Inhale, hands rise to touch, exhale and then lower your hands to your sides or to the floor.

Start Using Qigong Deep Breathing Today

You don’t have to wait for a Qigong class to start to receive the benefits of deep breathing. The great thing about Qigong deep breathing is it can be done anytime, anywhere. If you’re especially stressed out at work you can visit the bathroom for a few minutes to calm your mind and body.

Start by beginning practicing Qigong deep breathing today. After practicing for a short while you’ll discover, as I did years ago, how beneficial it is not only for your physical and mental health but for your overall well being.

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About the Author

Wil Dieck is America’s #1 Mental Fitness Coach©. He is also the founder of Total Mind Therapy©, a system that uses Neuro Emotional Conditioning (NEC)©.

NEC is a system that uses the best of three highly effective processes, Advanced Hypnosis, Neuro Linguistic Programming techniques (NLP) and the deep breathing meditative breathing techniques from Qigong, a Chinese Martial Art. He has combined them into one powerful system that can help you make quick and lasting shifts in your thinking and your behavior.

Wil is a Master Neuro Linguistic Programming Practitioner (NLP) hypnotherapist and Qigong Practitioner. His office is located in San Diego, CA.

He has taught hundreds of people in individual and business settings how to use Neuro Emotional Conditioning (NEC)© techniques in both their business and personal lives in methods to relieve anxiety and stress so that they can build the life of their dreams.

Wil is available for individual coaching sessions and group presentations on how to use NEC or hypnosis and Neuro Linguistic Programming as well as the deep breathing meditation techniques from Qigong to relieve anxiety.

If you are interested in learning more about using Neuro Emotional Conditioning (NEC)© techniques to relieve anxiety then call (619) 293-3255 for your complimentary personalized assessment and action plan. In this session we’ll discuss the goals you wish to achieve and you’ll go away with an action plan packed with information on how to achieve those goals.