The Chinese word "chi" or "ch'i" can be translated as "life force" or "energy" and expresses a concept found in other cultures, such as Indian "prana" or Japanese "qi". Developing this energy can be a method of healing, physical and mental, and a path to reach the full potential of the person. To become aware of all your life force, you must develop the breathing technique, physical practice and then approach the energetic and spiritual aspect of chi.
Steps
Part 1 of 3: Developing Chi Through the Breathing Exercise
Step 1. Make yourself comfortable
To work your breathing properly, you need to stay focused and not think about how uncomfortable your legs are or how to hang the picture you are staring at on the wall. You can choose to use a chair or lie down on a cushion: opt for the solution that makes you feel most comfortable.
- If you have decided on the chair, assume an upright posture of the back, with the feet flat on the ground and the knees shoulder-width apart.
- If you have sat on the floor, you can cross your legs or kneel.
Step 2. Breathe deeply
Pay attention to the inhalation and exhalation. Focus on using the diaphragm (the muscle in the lower chest near the abdomen) to draw in and expel more air. An abundant flow of air in the body is essential to develop chi; keep repeating this exercise for several days and weeks until it becomes a natural gesture. You can start doing this breathing technique wherever you are to help the energy flow.
Step 3. Clear your mind
It is difficult not to think about anything or anyone while keeping the mind in a neutral state; however, in the 5-10 minutes that you dedicate to the breathing exercise, try to focus on this aspect. The inhalation and exhalation are like yin and yang, the interconnected opposites.
Step 4. Try four-step breathing
This is not natural breathing, but a technique that you can perform after you have learned how to use the diaphragm correctly. Get into a comfortable, seated position to get started. Proceed like this:
- Breathe in;
- Hold your breath for five seconds;
- Exhale;
- Hold your breath for five seconds.
Part 2 of 3: Developing Chi with Physical Practice
Step 1. Practice Tai Chi
This art is specifically designed to help maintain chi balance. Although the practice is made up of many movements, you can start with some basic sequences to understand how it works. Breathing is the cornerstone of Tai Chi and hopefully you have already understood how it is related to chi through the techniques described in the first part of the article. Tai Chi itself is the slow and precise execution of a series of movements designed to focus you and keep you in contact with your breathing and chi. There are several schools of Tai Chi that have developed slightly different methods for performing the actions, or steps, of the practice. If you are interested in this art, you can find courses at yoga centers, gyms and municipal clubs. Also contact the martial arts school in the area, perhaps organize classes.
Step 2. Develop your posture
That of the knight, Wuji, is the basis of the practice. You may believe that it is just a matter of standing still, but in truth it is a perfect way to get in touch with your own energy; you can develop chi by simply assuming the rider's posture and breathing.
- Feet should be parallel to each other and shoulder width apart;
- Make sure the center of gravity is exactly between the two feet;
- Move your torso to keep it straight, as if you were sitting on a chair;
- Bend your knees;
- Stretch your spine as if it were floating upward;
- Relax your shoulders;
- Gently bring your tongue to the palate;
- Breathe naturally.
Step 3. Switch to arm movements
It is an exercise and is not part of the Tai Chi positions, but it allows you to become aware of the body; in addition, it helps to develop chi throughout the body during movement without losing focus on the breath.
- Bring the right hand in front of the face so that it is parallel to it, the palm must be facing outwards;
- Place your left hand in front of the abdomen, parallel to it and with the palm facing the body;
- Slowly raise your arms in a circular motion;
- The arms begin to rotate around each other and the palms of the hands take different angles, depending on where they are located on the circumference. They go from being completely turned outwards or inwards respectively at the highest and lowest points of the circle, to being completely horizontal when parallel to the chest.
- Breathe.
Step 4. Find the type of energy training that best suits your needs
Tai Chi is not the only physical activity that allows you to develop chi. If you think it is too slow and meditative, you can consider kung fu or yoga, a traditional Indian practice whose purpose is to help you fully express your life force.
Part 3 of 3: Focusing on the Energy and Mental Level of Chi
Step 1. Practice qi gong
To truly develop your energy potential, in addition to focusing on the physical level - the breathing and movements that help you connect with the chi - you need to move to a mental and spiritual level. Qi gong represents a series of different practices that belong to different cultures, but which aim to bring the mind to a higher level of consciousness and to release the true power of the life force.
Step 2. Focus on your energy
In this way, you can access the next level of chi. As you do your chosen breathing and movement exercises, focus on the areas of your body where energy is not flowing. They are locking points and each of these needs focus and determination to be released and to allow the life force to flow as it should. Some people are able to do this on their own through breathing and exercise, but others need guidance and help with energy work. An easy way to understand how your body's energy works is to perform the diagnostic test described in the link of note number 8 (in English), which helps you identify the elements present in the body and recognize those that need intervention. If you feel the need for guidance and support from a professional to help you achieve higher energy levels, do some research online.
Step 3. Work on the connection between body, mind and soul
In this way, you walk the path that takes you to the higher level of chi. This practice encompasses everything you have done so far: breathing, physical movement and energy flow, and adds the spiritual component. All this allows you to reach a state of awareness or concentrated consciousness; this aspect, similar to the Zen practice of Buddhism, is a lifelong path. It may happen that one day you are able to reach the state you want, while the next you are not even able to get close. To truly become aware of the spiritual connection with the energetic and physical aspects, you must be strongly linked to the present moment and absolutely aware; in fact, it is not a question of reaching a different level of consciousness. For most people, meditation is the best method of reaching the highest stage of chi development.
