60 Days of Qigong for Better Circulation, Digestion & Strength
My intention for 2024 is to live a simple and joyful life. Therefore, this year, I simplified my health routine and chose just one habit to be consistent with - Qigong.
Why Qigong?
Last year, I learnt the importance of circulation when addressing health issues like PCOS, acne, and to improve overall health and wellbeing. Having previously focused on nutrition and gut health, I realised that these efforts are compromised without adequate circulation. You can read more about the link between circulation, PCOS and acne in my previous blog here. In my experience, enhancing blood flow through movement such as Qigong, has played a crucial role in adjusting my menstrual cycle from their 60-70 day cycle length to 45 days.
What is Qigong?
To put briefly, Qigong is referred to as ‘the practice of cultivating energy’ . It involves slow-moving exercises practised mindfully, with visualisation and breathing techniques to stimulate the flow of ‘Qi’ also referred to as life force energy in the body. It helps to increase mobility, balance and calm the body and mind.
Qigong’s health philosophy is based on one of the oldest medical systems of the world, Traditional Chinese Medicine. It is a medical system that is over 3000 years old and focuses on the body’s innate ability to heal and strive for balance.
To elaborate, Qi, which is not visible to the naked eye, is said to flow through channels located throughout the body, termed as ‘meridians’. These meridians bring Qi to each organ, tissue, muscle and cell for proper functioning. However, meridians can be blocked due to stress, poor lifestyle choices and sedentary living causing illness and disease. Therefore, Qigong helps to remove these blockages to revitalise and balance the body.
From a physiological perspective, the mindful, gentle movements and breath work in Qigong, is suggested to stimulate various hormones and recovery mechanisms in the body. This may be due to its effects on the nervous system. For example, diaphragmatic or belly breathing involved in Qigong activates the parasympathetic nervous system. This shifts the body to a state that promotes a range of repair and regenerative, digestive, hormonal and detoxification processes. It also helps to reduce cortisol (a stress hormone), thereby influencing the degree of inflammation, hormone output such as hormones related to the menstrual cycle, blood pressure and gut function to name a few.
How did I get into it?
On the 21st of November, I began learning Qigong from my Dad. Now, my dad is not a health-freak. He was once a heavy smoker, is a late-night sleeper and loves his ice cream. However, he has practised Qigong for over 20 years and started at a time when he was severely stressed. I was astounded when my Dad told me how Qigong helped heal his haemorrhoids, skin (my dad also had adult acne), back pain and strengthen his lungs. If you saw him today, you would not believe he is over 60 years old. His face glows and he is often resistant to illness.
There is no magic pill to resolving a person’s health issues. However, Qigong’s philosophy resonates with me and so I began practising Qigong every morning upon waking.
“Since learning Qigong, I have developed immense respect for this practice. I have also fallen in love with its philosophy, encouraging us to connect with nature and live in alignment with its cycles and seasons for health and vitality.”
The Benefits & Gains of Qigong
It has been 60 days of daily practice of Qigong. Below are the main results I’ve gained.
Increased Strength
Even though Qigong involves gentle and slow movements, my arms and hands have become stronger; I feel like I have bionic hands! By the end of each practice, I can feel the Qi at the end of my finger tips and circulating in my palms. My calves, ankles and feet are also stronger. I think one of the reasons is because I am holding the ‘horse stance’ when performing certain Qigong exercises.
Improved Circulation
After each Qigong practice, my face has more colour and feels warmer. My lips seem less dry and I no longer feel as thirsty like I used to. Furthermore, having lived with cold hands and feet for most of my life, the extremities are now frequently warmer. The combination of gentle muscle contractions and deeper breathing during Qigong, helps to dilate the blood vessels and enhance blood circulation.
Better Digestion
One amazing benefit is that I’ve been experiencing more regular bowel movements. This has been assisted with performing various Qigong exercises that target the meridians related to organs of the digestive tract like the stomach, small intestine, colon, spleen, liver and gall bladder. The breath work involved in Qigong stimulates the vagus nerve, the main nerve in the parasympathetic nervous system which influences a range of digestive processes. This includes increasing gastric secretions and bile to digest food components such as fats and increasing movement of the colon to promote defecation (aka being able to take a dump).
Reduced Anxiety
The anxiety and mental clutter that I would experience upon waking would dissolve or reduce after each Qigong practice. I feel nourished from breathing in the fresh morning air and left feeling calmly energised after each practice. I am also less reactive throughout the day and able to better regulate my emotions. Once again, parasympathetic activation from Qigong, stimulates the vagus nerve which is closely associated with emotional regulation, emotional reactivity and physiological adaptation. Breathing practices are also widely used as part of clinical treatments for mental conditions and other stress-related emotional disorders.
Clearing Negative Energy
One of the aims of Qigong is to remove stress, tension and invite uplifting and positive energy. With intention, I find that the gentle swaying, circulating and pushing movements in Qigong, help to release any stagnated negative emotions and thoughts. Qigong has now become one of my top tools to remove negative energy and a way to recharge myself.
Final thoughts
Over the years, I have learnt from many teachers and health practitioners who have shared interesting knowledge, wisdom and perspectives about the body and how to take care of it holistically. Now, I am grateful to receive the wisdom of Qigong from my Dad. As the saying goes - ‘When the student is ready, the teacher appears’.
References
Beauchaine T. Vagal tone, development, and Gray's motivational theory: toward an integrated model of autonomic nervous system functioning in psychopathology. Dev Psychopathol. 2001 Spring;13(2):183-214. doi: 10.1017/s0954579401002012. PMID: 11393643.
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044.
Browning, K. N., & Travagli, R. A. (2014). Central nervous system control of gastrointestinal motility and secretion and modulation of gastrointestinal functions. Comprehensive Physiology, 4(4), 1339–1368. https://doi.org/10.1002/cphy.c130055
Chan JSM, Ng SM, Yuen LP, Chan CLW. Qigong exercise for chronic fatigue syndrome. Int Rev Neurobiol. 2019;147:121-153. doi: 10.1016/bs.irn.2019.08.002. PMID: 31607352.
Gu, S., & Pei, J. (2017). Innovating Chinese Herbal Medicine: From Traditional Health Practice to Scientific Drug Discovery. Frontiers in pharmacology, 8, 381. https://doi.org/10.3389/fphar.2017.00381
Hamasaki H. Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines (Basel). 2020 Oct 15;7(10):65. doi: 10.3390/medicines7100065. PMID: 33076360; PMCID: PMC7602530.
Jahnke, R., Larkey, L., Rogers, C., Etnier, J., & Lin, F. (2010). A comprehensive review of health benefits of qigong and tai chi. American journal of health promotion : AJHP, 24(6), e1–e25. https://doi.org/10.4278/ajhp.081013-LIT-248
Li, J., Li, D., Chen, Y., Chen, W., Xu, J., & Gao, L. (2023). Gut Microbiota and Aging: Traditional Chinese Medicine and Modern Medicine. Clinical interventions in aging, 18, 963–986. https://doi.org/10.2147/CIA.S414714
Manek NJ, Lin C. Qigong. In: Yuan CS, Bieber EJ, Bauer BA, editors. Traditional Chinese Medicine. London, UK: Informa Healthcare; 2012.
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
Sargunaraj D, Lehrer PM, Hochron SM, Rausch L, Edelberg R, Porges SW. Cardiac rhythm effects of .125-Hz paced breathing through a resistive load: implications for paced breathing therapy and the polyvagal theory. Biofeedback Self Regul. 1996 Jun;21(2):131-47. doi: 10.1007/BF02284692. PMID: 8805963.
Tindle J, Tadi P. Neuroanatomy, Parasympathetic Nervous System. 2022 Oct 31. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 31985934.
Yeung A, Chan JSM, Cheung JC, Zou L. Qigong and Tai-Chi for Mood Regulation. Focus (Am Psychiatr Publ). 2018 Jan;16(1):40-47. doi: 10.1176/appi.focus.20170042. Epub 2018 Jan 24. PMID: 31975898; PMCID: PMC6519567.
Zhang, W. B., Wang, G. J., & Fuxe, K. (2015). Classic and Modern Meridian Studies: A Review of Low Hydraulic Resistance Channels along Meridians and Their Relevance for Therapeutic Effects in Traditional Chinese Medicine. Evidence-based complementary and alternative medicine : eCAM, 2015, 410979. https://doi.org/10.1155/2015/410979
Was this blog post helpful? Please hit the ♥ or share your thoughts or questions below.
You can also follow me on Instagram on @bloombycherie.