Qigong breathing is slow, quiet nasal breathing into the lower abdomen at roughly 4 to 6 breaths per minute. Here are the three methods, which one to start with, and the four mistakes that cause dizziness.
Research now shows how often and how long to practise Qigong for results: 40-60 minutes, 3-4 times a week, for 12-16 weeks. Here is what the studies found.
A 15-minute daily qigong practice backed by 40 studies and 3,800+ participants, plus a 5-step in-the-moment protocol for anxiety spikes — and the honest line where you need a professional.
The microcosmic orbit in plain English: the route, a 10-minute beginner practice, the sensations you will (and will not) feel, and the three safety rules that keep it gentle.
What current research says about tai chi for seniors, balance, and fall prevention, plus a gentle four-week home programme and safety guidance.
Qigong vs yoga compared honestly: what each trains, where each wins (stress, sleep, strength, balance, pain), the research side by side, and a 4-week plan to do both.
The dantian in plain English: where the lower dantian is, what it does in the body, three safe ways to activate it in a few weeks, and what to avoid.
A research-backed 10-minute evening qigong routine for better sleep: long-exhale breathing, the Inner Smile, and the 60-120 minute before bed rule that makes it work.
Ba Duan Jin (Eight Pieces of Brocade) in plain English: all 8 movements, a complete 12-minute routine, what each posture does, and how it compares with standing qigong.