Qigong and Martial Arts
By FaXiang Hou and Mark V. Wiley
For centuries, in China, people have engaged in the practice of taiji
and qigong for health and well-being. To this day, these slow movement
exercises and breathing disciplines, used to harness intrinsic energy
known as qi, are practiced daily by millions of people in the parks of
China and Taiwan. For the martial artist, however, the development and
qi is sought for other reason than health maintenance.
Martial artists look to develop qi as a means of becoming invulnerable
to strikes, to make them stronger, and ultimately harm an opponent if
necessary. To harness and develop their internal power, martial artists
practice exercises known as neigong and qigong.
Qigong refers to specific health exercises combining Buddhist and Taoist
elements. Such exercises are viewed as techniques for regulating the body,
the mind, and the breath, and involve movement exercises and self-massage
to effect changes in one's health. More specifically, qigong is the art
of exercising the jing (essence), qi (vital energy), and shen (spirit).
The nucleus of qigong is the exercise of consciousness and vital energy.
Specifically, the practice of qigong exercises combines the practice of
xing (shape-postures), yi (intention or concentration), and qi (vital
energy). To exercise the so-called genuine qi is to exercise the three
treasures of the human body (jing, qi, and shen), so as to relieve pain,
strengthen the body's constitution, improve intelligence, and prolong
The Variety of Qigong Forms
The variety of qigong can be divided into four categories containing three
areas each. As for a global categorization, there are Buddhist, Taoist,
and Confucian qigong practices.
Within these categories, there are three primary applications of qigong.
In times past, qigong was used in conjunction with various Chinese martial
arts. Practitioners would spend countless time memorizing the so-called
deadly points along the meridian system, and the specific time of day
and month of the year during which each point was most effective. This
was the prelude the using the secret "death touch" techniques, known as
dimak, to maim or kill an opponent.
The primary use of qigong today is to improve one's health, thus extending
life. This is known as medical or healing qigong, of which there are three
subdivisions: 1) external therapy whereby a Chinese doctor would project
his own qi into a patient's body to effect a cure; 2) self-training whereby
a person would choose a qigong program and perform the exercises over
a period of at least 100 days to improve his own health; and 3) a combination
of external qigong treatments from a doctor and an individual's qigong
training program. Within the self-practice method, exercises are done
in any combination of three ways: slow movements, meditation, and breathing
The third category is the use of qigong for various demonstrative purposes.
Many qigong and martial arts masters today use this method for attracting
new patients and/or students.
How and When to Practice
When practicing qigong, one must be sure not to separate one thing from
another. The movements/postures, visualization/meditation, and proper
breathing must all be done concurrently. It is not the actual movements
or shape-postures that are difficult, but the correct performance of them
in conjunction with the proper regulation of the breath and the flow of
Proper breathing and control of the breath is perhaps the most important
aspect of qigong. Through proper breathing, the organs of the body are
strengthened, and their functioning is improved. Inhaling brings nourishment
into the body and assists blood circulation and organ function. Exhaling
serves to cleanse the body of harmful elements and wastes.
Breath control is necessary for the conduction of the qi. Vital energy
is both mental and physical energy. Correct breathing allows the vital
energy to flow naturally.
The practices outlined below will help you to perceive a strong visceral
feeling of qi and enhanced state of health, requiring no special time,
place, equipment, age group, or physical condition to perform.
Don't expect too much too soon, however. There will be results if you
practice according to the prescribed outline. In essence, you must devote
yourself to qigong and make an effort to practice everyday, as qi can
not be cultivated by part-time or once-a-week practice. Dedication to
practice everyday for at least the first 100 days is essential. After
the first 100 days, the body has developed the qi and will not loose it
any time soon. After this time, the student/patient may practice the individual
exercises as needed.
Sensations Felt During Practice
During the practice of qigong you may feel various sensations in your
body. The most common sensation experienced is an increase of body heat
in one of the dantien areas. This occurs as qi is being cultivated and
stored in this area. An overwhelming sense of peace and comfort may envelope
you as you practice or meditate. This, too, is normal and a positive indication
that you are practicing correctly. Other sensations felt include a tingling
sensation on the skin and an increase of saliva. Again, both are positive
results of proper qigong practice. Some uncomfortable sensations which
the novice practitioner may experience during initial qigong practice
include a general heaviness due to incorrect breathing, dryness of the
mouth, unusual visual phenomena such as colors, lights, or steam, and
dizziness. None of these sensations will last long or have a negative
effect on the body. Continued proper practice of qigong will eventually
make such sensations disappear.
Fundamental Qigong Exercises
Proper and dedicated practice of the following eight fundamental qigong
exercises is the key to developing foundation qi. Again, it is stressed
that you practice these exercises everyday for at least 100 days. After
this point you will have developed proper qi and can then cut back on
the exercises, only practicing those that you need.
Prior to beginning this set of exercises, close your eyes, relax, and
clear your mind. Imagine your head is in Heaven, your feet are on Earth,
and that you are very large, like a giant, connecting yin and yang energies.
(Be sure not to imagine the Heaven and Earth connection at the beginning
of each individual exercise as this will become a distraction.)
The qi ball exercise teaches you how to feel, circulate, and control the
flow of qi. Begin the qi ball exercise, while standing or sitting, by
closing your eyes, relaxing, and clearing your mind. With your elbows
bent, and your arms held away from your body, configure your arms and
hands as if you were holding a basket ball. There are three ways to develop
and move the energy about in your hands. The first method is to move the
energy back and forth, like a ping pong ball, from hand to hand, or palm
The second method is to swirl or spin the ball in a single direction,
like a globe spinning on its axis. After rotating the qi ball several
times in one direction, change directions for several more revolutions.
When this becomes somewhat easy, try controlling the speed at which the
energy moves in each direction, alternating from fast to slow, clockwise
The third method is to hold the energy ball and begin to slowly and steadily
move your hands apart and together, ever so slightly. As you pull your
hands apart and then push your hands together, you may experience a magnetic
feeling between your palms; this is the compression force of the qi. The
more dense, and hence stronger, the energy, the more difficult it will
be to compress it between your hands. The feeling is as if you were pushing
two magnets together.
Comments: The qi ball exercise may be done formally standing or sitting
as described with eyes closed, or informally while watching television,
for example. This exercise may be performed for five minutes at a time
or longer; as long and as often as you like. As you perform the qi ball
exercise, you may begin to feel various sensations such as warmth, coolness,
electricity, magnetics, and so on. All feelings and sensations are good;
they are all manifestations and types of qi. Embrace them, develop them,
Foundation Breathing Exercises
Foundation breathing exercises stretch meridians in respective areas of
the body, and move qi around the organs. While doing these exercises,
you may either stand, sit, or lie down. Regardless of your posture, however,
it is essential that you remain loose, relaxed, and focused throughout
the breaths. Breathe slowly and steadily, and physically expand and contract
respective areas of the body, as dictated by the exercise.
These foundation breathing exercises have never previously been written
about. They are used to treat PMS, balance hormones, treat the bowels
and regulate bowel movements, treat digestive problems and regulate digestion,
aid in weight control, and cleanse organs of infections and energy blockages.
To begin these breathing exercises, stand comfortably, shoulders relaxed,
legs a comfortable shoulders-width apart, and with knees pointing straight
ahead. Your arms should hang at your sides and your arms, hands, and neck
should be relaxed. Remember to relax the perineum (hui yin point), the
point between the anus and genitals. Next, close your eyes, relax, and
clear your mind.
Chest Breathing: The chest breathing exercise helps the respiratory system,
and may be performed for five minutes at a time. Do not take big, loud,
deep breaths, and exhalations should last just slightly longer than the
To begin chest breathing, pull the breath and fresh energy into your lungs,
by expanding them to full capacity as you inhale through your nose slowly,
quietly, and steadily. Make sure to inflate the chest only. You may feel
your stomach suck in slightly.
Next, as you exhale, push the breath and stale energy out through your
mouth slowly, quietly, and steadily. Slowly contract your chest and lungs
to their least capacity. You may feel your chest getting concave.
Upper Stomach Breathing: The upper stomach breathing exercise helps the
digestive system. Do not take big, loud, deep breaths, and exhalations
should last just slightly longer than the inhalations.
To begin upper stomach breathing, pull the breath into the area between
the navel and diaphragm, as you inhale through your nose slowly, quietly,
and steadily. Expand your upper stomach (only) between the ribcage and
navel to full capacity, making sure to keep your chest and lower stomach
in or flat.
Next, exhale through your mouth slowly, quietly, and steadily. Pull or
suck in your upper stomach as you push your breath and stale energy out.
You may feel your lower stomach pull in ever so slightly as well.
This is generally a difficult area for people to isolate in movement.
Stay loose, relaxed, and focused throughout the breaths, and isolate movement
only in the upper stomach.
Lower Stomach Breathing: The lower stomach breathing exercise helps the
reproductive and urinary systems. Do not take big, loud, deep breaths,
and exhalations should last just slightly longer than the inhalations.
To begin lower stomach breathing, inhale through your nose slowly, quietly,
and steadily. As you inhale, pull the breath into the lower stomach-only
from the navel down. Expand the pelvic area, and drop the breath to the
pelvic floor. As you inhale, inflate your lower stomach (only) between
the ribcage and navel to full capacity, making sure to keep your chest
and upper stomach flat and deflated. Next, push the breath and stale air
out and pull or suck in your lower stomach as you exhale through your
mouth slowly, quietly, and steadily. You may feel your upper stomach pull
in ever so slightly.
This can also be a difficult area for people to isolate in movement. Again,
stay relaxed and focused throughout the breaths, and try to isolate movement
in the lower stomach. With continued practice you will progress.
Comments: All three breathing exercises may either be done formally as
described or informally while watching television or sitting on a bus,
train, or in a car, for example. If done formally, men should do thirty-six
breaths while women should do twenty-four breaths, or their equivalent
in time. (You should time yourself as to how long these repetitions take
you to complete and just practice for this period of time to avoid the
distraction of counting repetitions.)
< br> If done informally, there is no time or repetition limit, but do
not do the exercise all day long (too much of anything is not good). Some
people may experience slight discomfort when beginning these breathing
exercises. This usually occurs in an area where qi is not moving freely.
Continue your practice and the discomfort will gradually cease.
The standing pole exercise aims to circulate the qi throughout the entire
body and meridian system. It aids in whole-body circulation of blood and
energy, utilizes the body's whole meridian system with the yin and yang
forces, and stretches and adjusts 19 vertebrae-from the coccyx to T1.
To begin the standing pole, stand comfortably with shoulders relaxed,
legs a comfortable shoulders-width apart, and knees very slightly bent.
Keep your arms slightly away from your torso. Your arms, hands, and neck
should be relaxed. Remember to relax the perineum-the hui yin point found
between the anus and genitals. Breath and movement are combined in this
exercise to circulate qi throughout the meridian system. All movements
should be slow, steady, and deliberate.
Next, close your eyes, take a deep breath, and clear your mind. Inhale
through your nose, slowly and steadily, and bring energy up the back of
your body. Exhale through your mouth, slowly and steadily, and bring the
energy down the front of your body. Be sure to breathe silently and calmly,
paying no attention to the sound of your breath.
With each inhalation, concentrate on pulling the qi up your back side
and moving your body as the energy moves. The qi moves through your heels
and up the back of your legs. As the qi passes your knees they straighten.
The qi then continues past your hips up your spine to the shoulder area.
When the qi reaches the base of the spine, begin to pull your shoulders
up, thus moving the energy up the spine and to the top of your head (bai
hui point). Your hips, waist, and spine contract and rise as the qi moves
through each area.
With each exhalation, concentrate on moving the qi down your front side
the moment of moving your body following the energy movement. Follow the
movement of qi from the bai hui point as your shoulders move forward,
down across your forehead and face, down your chest, and down your stomach.
At this point, the qi splits off and goes down both legs as your knees
bend, and out the balls of your feet (yong quan point).
Comments: Repeat this sequence for at least five minutes, but as long
as you like. While performing the standing pole exercise, you should experience
a feeling of warmth over each area the qi travels. You may also experience
sensations of cold, vibrations, or feel as though there is a clicking
sound in your joints or spine. As your practice continues, you may feel
heightened sensations in various areas of your body. Some people may also
experience slight discomfort in various areas of their body, which generally
indicates a place where qi is blocked. With continued practice the discomfort
will gradually cease.
The closing exercise aims to wash the meridian system, and correct energy
imbalances in the body, including high blood pressure. To begin the closing
exercise, stand straight with your feet a comfortable shoulders-width
apart. Stay relaxed throughout your body, close your eyes, and clear your
Swiftly but not stiffly, and in a sweeping motion, raise your arms up
along both sides of your body and above your head, as though you are scooping
up the energy around you. (Men should raise their left hand just slightly
higher above their head than their right hand. Women should raise their
right hand slightly higher than their left.)
Next, softly and evenly bend at the elbows and move the palms down toward
the bai hui point on top of your head, as though you are pushing energy
into the point. Be sure not to touch your head.
Fold your thumbs in slightly, and move your hands down along the front
of your body in a steady motion, with palms facing the ground. As your
arms and hands move down you should feel energy washing down your body,
like a waterfall. The energy washes down your face, chest, and stomach,
and splits off down the legs and out the balls of your feet. You may feel
a rush of energy leave your feet, and you may have an external and internal
sensation as the energy washes down your body.
Comments: If you have practiced qigong for fifteen minutes or more, you
should end with nine repetitions of the closing exercise. As a regular
exercise, this can be performed for five, ten, or fifteen minutes or more
at a time.
While this is only a sample of the vast number of qigong exercises available
useful for the martial artist, continued practice will ensure greater
strength, power, and well-being.
About the Authors
FaXiang Hou is the fifth-generation heir to his family qigong system.
He can be reached care of the Qigong Research Society at 3804 Church Rd.,
Mt. Laurel, NJ 08054. (609) 234-3056.
Mark Wiley is an accomplished martial artist in a variety of Philippine
and Chinese martial arts, French savate, tae kwon do and karate. He is
Associate Editor for FightingArts.com and has served as Martial Arts Editor
for Charles E. Tuttle Publishing Co., Book Publishing Editor for Unique
Publications, Editor of Martial Arts Legends magazine and Associate Editor
for the Journal of Asian Martial Arts. He is also author of eight books
on martial arts and qi gong (Qigong for Health and Well-Being co- authored
with FaXiang Hou), and over 100 articles published in a variety of martial