1, breathing method

(1) Natural breathing: Also known as thoracoabdominal breathing, it is the same as people's usual breathing method.

(2) Abdominal breathing: It is slightly different from natural breathing, that is, the abdomen bulges slightly when inhaling and contracts slightly when exhaling.

(3) reverse abdominal breathing: also known as chest breathing, that is, the abdomen is enlarged when inhaling and relaxed when exhaling.

(4) Breathing: that is, inhaling through the mouth. Generally, the teeth are closed, and air is inhaled through the teeth, especially in winter. Because you can't inhale a lot of cold air all the time, you should chew slowly.

(5) Swallowing: After swallowing the gas, swallow the gas and saliva together like a hard object.

(6) Breathing: the mouth and teeth are closed, and the gas is exhaled quickly and forcefully from the nose.

(7) Hold your breath: Hold your breath immediately after breathing fully. Holding your breath means holding your breath when you are not breathing or breathing. The above are several breathing methods to be used in practice, so you should be familiar with them before practicing this skill.

Step 2 replenish qi

The posture can be sitting, standing or supine, with natural comfort as the degree, sitting in the pot is better. The whole body is relaxed and quiet, the eyes are slightly closed, the tongue is on the palate, and the palm is folded inward to cover the lower abdomen. Both the male left hand and the female right hand are included, and the vision is intentionally in the lower abdomen. Breathing gradually transits from natural breathing to slow, thin, even and long breathing. Training time depends on everyone's situation The key is to be natural, and the intention is like nothing. Concentrate and think. This is called warm cultivation, which aims to cultivate childish qi from an early age. Whether a person's vitality is full or not determines the strength of hard qigong, and the key method to cultivate vitality is to warm up. This skill can be practiced alone or together, whenever you have time.

Work: Knock on your teeth 36 times, rinse your mouth with saliva a few times, then swallow it into your stomach three times, rub the hot bath surface with your hands and open your eyes for a while.

3. Refined gas

(1) Lohan holds the abdomen: Stand naturally, take off your coat and relax your belt, and relax all over. Eat gas, put your hands on your chest at the same time, and gently press to your lower abdomen, hoping to bring gas back to Dantian. After swallowing, I intend to swallow the gas straight into my stomach.

Abdomen, and put your hands together (male left hand, female right hand) on the lower abdomen. Hold your breath for 8- 10 seconds after swallowing and stay in the abdomen. Then exhale slowly through your nose. Repeat 49 breaths. This type of attention is not difficult, attention is concentrated and the body naturally relaxes.

(2) Dapeng spreads its wings: tie the waist and umbilical cord with a belt (silk or training belt), which is tight enough to force two fingers to be inserted, the same below. Whether to stand "ma bu" or "ma bu" or "ma bu" depends on everyone's situation. Inhale through your nose, and at the same time, lift your palms from the front direction to your sides and shoulders. Inhale fully, blow hard through the nose, and bulge your abdomen. At the same time, the palms are cut flat on the chest, the toes grasp the ground, the teeth are clenched, the anus is closed and the yin is lifted, and the whole body is exerted. This type focuses on the coordination of whole body strength, such as air jet, abdominal shaking, hand splitting, toe grasping, grinding teeth and so on. Then relax and exhale the residual air through your nose. Keep the posture unchanged and repeat the above actions and breathing for 49 times. Pay attention to being fast and fierce when blowing, but use force step by step to prevent explosion and injury. In addition, try to relax when inhaling, and try your best when spraying, one is loose and one is tight, and the tightness should be clear.

(3) King Kong glared: the posture is the same as above. The left hand clenched fist on the left waist, and the right hand attached to the right waist in the form of palm root. Eat slowly against the abdomen, and at the same time, tighten your whole body, buckle your toes, grind your teeth, close your anus and lift your yin, stick your right hand to your right waist, and push forward to your abdomen without stopping. Palm up and slowly insert it into the top of your head. When you put it in your chest, you grit your teeth, your neck is stiff, your eyes are angry, and your head is slightly shaking. When the finger is inserted into the forehead, it is just full of gas, and the upward insertion stops. Close it slightly for 2 seconds, suddenly relax, and exhale slowly through the nose, repeating 49 times.

The purpose of this formula is to breathe heavily on the head, pay attention to exertion when eating gas, and relax when exhaling. Dapeng spreads its wings and King Kong shines. You can practice any style first. Because it requires exertion and consumes a lot of energy, the two types can breathe naturally several times or have a rest, but not more than 1 minute.

The above methods of refining qi are aimed at stimulating people's potential and are the key links to improve the function of hard qigong. The combination of practice and exercise is the true meaning of qigong. The two complement each other and cannot be neglected. However, they don't have to practice at the same time every time. It is best to practice Qigong regularly every morning and evening for about 30-45 minutes at a time, and you can practice Qigong at any time.

Second, matters needing attention

(1) Tinnitus, blushing, tears, fatigue, etc. May appear in the initial training. This is a normal pathological reaction or functional reaction and should be left to its own devices. Generally, it will disappear after half a month, and the more you practice, the more energetic you are. You will feel uncomfortable if you don't practice.

(2) Generally, if you practice for one month, you will feel abdominal sensation, even air mass, or some eight-touch phenomena such as local itching, numbness, bloating and jumping, and you will feel energetic, strong and full of qi and blood. After practicing for 60- 100 days, you will be initially distracted.

(3) It takes about 270 days to practice this skill, and it should be uninterrupted before gas fixation.

(4) In case of nocturnal emission, nocturnal emission and sexual life, stop practicing Qigong and embracing the abdomen with Lohan the next day to avoid injury.

(5) Married people abandon their energy after practicing for a period of time. Not only can they not indulge themselves, but they should also try their best to control themselves.

(6) This job consumes a lot of physical strength, so we should pay attention to nutrition and adequate sleep.

(7) Because you have to swallow your breath, you should try to practice in a place with fresh air.

(8) Try not to practice half an hour before meals and one hour after meals.

(9) Remember to be self-respecting, not to have excessive sexual intercourse, to be closed for a hundred days before practicing, and to have a heart of cherishing essence.

Third, the basic principles

Hard qigong, to put it bluntly, is to further enhance the pain tolerance and cell density intensity of the exercise site through special breathing and breathing methods and physical fighting training. Physiologically, the density is increased through exercise, and the quality and compression resistance are enhanced. Physiologically, the cell strength is changed through exercise. The human potential is amazing, but there is a lack of correct methods to develop and utilize it.