Abdominal contraction and weight loss qigong: characteristics, basic abdominal breathing and practice methods

**Qi** **Gong** **Weight Loss**

Practicing Qigong can not only improve health, strengthen the body, prevent and treat diseases, but also help with weight loss. In recent years, many books, magazines and newspapers have published reports of obese people losing weight through Qigong practice.

Qigong is a convenient and easy way to lose weight without the need for medication or injections, and it has no side effects, making it increasingly popular among obese individuals.

Based on my years of experience practicing Qigong, I have developed a set of Qigong weight loss techniques. While treating obese patients, I also teach these techniques to others. Those who persist in practicing them have seen significant weight loss results after several months.

When I was compiling this book, I carefully considered my decision to share this exercise method with everyone. In order to make it accessible to most obese people, I repeatedly studied and reorganized it to make it as simple and easy to learn as possible, so that people of different levels of obesity can practice it.

This set of Qigong weight loss techniques is most suitable for obese individuals with thick waists and bellies, and can also be practiced by those who are obese overall. However, it is not very effective for those with large hips and thick legs; they should instead use self-massage for weight loss, or a combination of both.

I named this set of Qigong weight loss techniques: "Abdominal Shrinking Weight Loss Qigong".

**I. Characteristics of Abdominal Contraction and Weight Loss Qigong**

1. Abdominal contraction and weight loss qigong is suitable not only for general obese individuals, but also for obese individuals who are not suitable for exercise-based weight loss methods, such as those who are severely obese or elderly, frail, or ill. It is also suitable for women to practice after childbirth to restore their figure.

2. This exercise not only helps with weight loss, but like other traditional qigong practices, it also strengthens the body, improves health, and prevents and treats diseases. Healthy obese individuals can lose weight and improve their health by practicing this exercise; obese individuals with underlying health conditions can lose weight and treat their ailments by practicing this exercise.

3. Regular practice of this exercise can prevent and treat chronic gastrointestinal diseases such as stomach pain, gastroptosis, constipation, and diarrhea. It can also prevent and treat chronic diseases such as dysmenorrhea, leukorrhea, impotence, premature ejaculation, and chronic prostatitis.

4. This exercise is simple and easy to learn. Most people who have studied Qigong can learn it in 20-40 minutes by reading the book carefully and thinking about it thoroughly. Most people who have not studied Qigong can also learn it in 30-60 minutes, and can master it after practicing for a few days.

5. Short practice sessions can also lead to weight loss. Just 15 minutes of practice daily will result in noticeable weight loss within a month. The effects will be even more significant after four or five months. Of course, practicing for half an hour daily will yield better results, but generally, it shouldn't exceed half an hour. Prolonged practice can easily cause abdominal muscle fatigue and discomfort. Everyone's reaction is different, regardless of the type of qigong. If you practice abdominal contraction qigong for more than half an hour each time and don't feel abdominal muscle fatigue or discomfort, but rather feel very comfortable with a warm sensation in your abdomen that spreads throughout your body, then continue practicing without any concerns.

6. This exercise does not require specific times or directions for practice. Obese individuals can practice at their own pace and in whatever direction they prefer.

**II. Qigong Exercises for Abdominal Contraction and Weight Loss**

**1.** **Abdominal Breathing Exercises**

Abdominal breathing is the foundation of abdominal contraction and weight loss qigong. People who have practiced qigong, especially those who know abdominal breathing, can directly practice abdominal contraction and weight loss qigong without needing to practice abdominal breathing first.

People who have never practiced Qigong or do not know how to use abdominal breathing should learn abdominal breathing before practicing abdominal contraction weight loss Qigong.

Our normal breathing is chest breathing, which is natural breathing that is not under conscious control. When exhaling, the chest contracts; when inhaling, the chest expands. If you observe others carefully or look down at your own chest, you will notice that the rise and fall of the chest is very obvious when breathing.

Abdominal breathing means "breathing" with your abdomen, but in reality, you are still breathing with your lungs. It's just that when you exhale, your abdomen contracts and your diaphragm rises; when you inhale, your abdomen protrudes and your diaphragm descends.

Abdominal breathing increases the range of motion of the diaphragm, increases the volume of the thoracic cavity, and expands lung capacity. This promotes gas metabolism and blood circulation, "massages" the internal organs, regulates their functions, enhances metabolism, and achieves the goals of strengthening the body, preventing and treating diseases, and losing weight.

When first practicing abdominal breathing, most people find it very uncomfortable and unnatural. Therefore, when initially practicing exhalation, you can consciously contract your abdomen inwards, and when inhaling, consciously expand your abdomen outwards. Once you are proficient, try to make your abdominal breathing more natural, even, and deep.

Mastering diaphragmatic breathing is not difficult. With a little practice each day, you can learn and master it in just a few days. As the saying goes, "Practice makes perfect." After practicing for a while, diaphragmatic breathing will become a habit and come naturally.

Abdominal breathing exercises can be practiced anytime, anywhere-lying down, sitting, standing, even while walking, traveling by car, train, or plane. You can inhale through your nose or exhale through your mouth.

However, it is not advisable to practice within one hour after a meal, when experiencing stomach or abdominal pain, or during pregnancy.

Once you've learned diaphragmatic breathing, you can practice abdominal contraction and weight loss exercises.

**2.** **Abdominal Contraction and Weight Loss Qigong**

(1) Preparatory posture

The practice posture for abdominal contraction and weight loss qigong generally adopts a standing posture. Stand with your feet parallel, shoulder-width apart, head and neck straight, shoulders, waist, and hips relaxed, and your whole body relaxed. Loosen your collar and belt. Slowly raise both hands to your abdomen, with your fingers slightly bent and relaxed. Imagine holding a large ball with your hands, the diameter of which is about the width of your shoulders. Imagine the highest point of the ball closest to your body touching the highest point of your waist and abdomen (the tip of your belly). Look straight ahead, clear your mind of distractions, and smile.

(2) Practice methods

Slowly close your eyes, gently, without forcing them. Exhale through your mouth. As you exhale, keep your mouth slightly open and relax your tongue. Exhale evenly and deeply. While exhaling, imagine your hands are holding a ball that is pressing down on your stomach, drawing it inward.

Inhale through your nose. When inhaling, press the tip of your tongue against the roof of your mouth and close your mouth slightly. As you inhale, your abdomen will naturally expand outwards, and the ball you are holding in your hands will naturally return to the position it was in before exhaling.

After practicing this method for **15-30** minutes, you can stop.

(3) Concluding the exercise

When concluding the exercise, maintain the same standing posture. The exercise should be completed while exhaling.

Concluding movement: As you slowly exhale, bring both hands towards your abdomen, right hand inside and left hand outside. Place your right palm on the tip of your abdomen and your left palm on the back of your right hand, pressing both hands firmly against your abdomen at the same time.

After taking three to six slow abdominal breaths, slowly open your eyes, remove your hands from your abdomen, and let go. Walk around a bit, rest for a while, and if you have the time and interest, you can continue practicing.