I’m getting tons of qigong questions directly related to the pandemic. I haven’t done an “Ask Sifu Anthony” post in a while, so I gathered 7 of these questions and compiled them here.

I mention the 5-Phase Routine a lot in this Q&A. A lot a lot.

Normally, I would reserve this kind of post for one of my paid programs. After all, if you don’t know the 5-Phase Routine then the answers won’t make much sense.

But that was in The Before Times. The pandemic changed everything…

A few weeks ago, I released an entire program that teaches the 5-Phase Routine. If you haven’t yet learned the 5-Phase Routine, you can do so using the link above.

Oh, did I mention that it’s free?

Don’t snooze on this free offer. It’s my way of helping people through this crisis. People have been paying $79 for this course for years, and I’m actually giving you MORE than they got — at no charge.

The 5-Phase Routine is the core of my teaching and the single-best tool I have for dealing with the pandemic. Go learn it now. You’ll be glad you did.

For those who are new to me and Flowing Zen, the 5-Phase Routine is the reason why my students and I get such remarkable results with our qigong.

It looks like this:

• Phase 1: The Opening Sequence.
  This phase involves a series of internal techniques, like Entering Zen and Smiling from the Heart. These techniques bring us into a meditative state and engage the Parasympathetic Nervous System so that we can successfully cultivate energy in Phase 2.
• Phase 2: Dynamic or Static Qigong Exercises
  This phase involves what most people call qigong, i.e. dynamic exercises and/or static postures (zhan zhuang). We can insert virtually any qigong technique into this phase. The purpose here is to cultivate the energy in a particular way. For example, we can choose exercises for self-healing or exercises for internal power.
• Phase 3: Energy Flow
  After cultivating the qi in Phase 2, we let it circulate using a rare qigong technique called Flowing Breeze Swaying Willow. This is where the rubber meets the road and where deep healing occurs. Unfortunately, the vast majority of qigong students don’t know this technique.
• Phase 4: Consolidation
  After letting the energy circulate in Phase 3, we bring it back to the lower dantian (energy center) in order to consolidate the benefits gained in Phases 1-3. It’s a bit like saving your work before closing your laptop.
• Phase 5: The Closing Sequence
  This phase involves a gentle facial massage that helps us transition from a deep meditative state back to the regular world. It also to brings energy to the face and eyes.

Now, let’s dive into the questions.

Question #1: Assuming one practices qigong a little on most days, how long before one would see improvement in their immune system?

It depends on what you mean by “practices qigong.”

If someone simply does a bunch of dynamic qigong exercises without using the 5-Phase Routine, then the answer is: Months, maybe years.

But if someone practices the 5-Phase Routine, with an emphasis on Phases 1 and 3, the the answer is: Minutes.

There are 2 reasons why you’ll get an immediate boost to your immune system within minutes of practicing the 5-Phase Routine:

1. Because in Phase 1 you engage the Parasympathetic Nervous System (PSNS), which in turn improves immune function.
2. Because in Phase 3 you circulate the qi and thereby activate the “Wei Qi” (pronounced “way chee”).

Actually, both of these are related.

In qigong theory, Wei Qi is your “guardian energy”. It protects you from outside “evils”, i.e. pathogens (like the coronavirus, bacteria, or the flu). In other words, Wei Qi is your immune system.

The secret sauce of the 5-Phase Routine is that we not only activate the immune system in Phase 1, but we let the qi circulate in Phase 3 — and this includes the Wei Qi. This gives us not only an immediate immune response, but a strong one.

Compare this to many qigong practitioners who focus mainly on Phase 2, i.e. dynamic qigong exercises. They’re not engaging the PSNS nor are they circulating their qi after doing the exercises, so it should be no surprise that they don’t engage their immune system very strongly.

Question #2: How does my body structure affect my immune system and how do I continue to get results with a crooked body? My qigong has been a struggle. A BioSynchronistics practitioner says no wonder I am not getting results fast from qigong because my body is so crooked and blocked. That is my spine, kyphosis, how do it fix that?

It’s true that the overall structure of the body affects the energy flow. If you are kyphotic (slightly hunched in the thoracic spine) then the energy can’t flow as well through that area.

But to suggest that kyphosis blocks all the benefits of qigong is simply untrue. Many people have gotten remarkable results despite having a problematic structure, myself included. I would estimate that over 1000 of my students have dealt with kyphosis or lordosis (an unhealthy curve in the lower spine). These are common issues as you age, and most of my students are over 50.

If you’re not getting results from your qigong, then it’s not because your body is crooked. That’s a factor, but it’s not a deal breaker that prevents all other progress.

This article will help you to troubleshoot your practice so that you start getting the results that you deserve.

As you try to figure out what’s blocking you from healing, remember that worrying DEFINITELY blocks the flow of qi. Since worrying about your structure will in no way improve your structure, you are literally suppressing your immune system for no reason.

Follow The 3 Golden Rules as best as you can. Let go of your worries and do your best to enjoy your qigong practice.

Question #3: I am generally very fit, healthy, and active, but my immune system is overactive and is fighting off threats that are not real threats, causing mild autoimmune problems. How can I use qigong to calm down my immune system and stop it from reacting when there is no need?

One of the most amazing things about qigong, especially the 5-Phase Routine, is that it is truly holistic.

In your case, “holistic” means that your immune system will be brought back into homeostasis. Since it’s overactive, qigong will help to calm it. In qigong theory we call this harmonizing yin and yang.

In another person with a suppressed immune system, qigong will help to activate it. Again, this is simply a matter of harmonizing yin and yang.

Okay, but what does that mean exactly? If autoimmune issues are an imbalance of yin and yang, then why is the immune response overactive? Why is the body attacking itself?

Often, it’s just a matter of bad information. It’s as if the front line soldiers are getting the wrong information from recon. As a result, they keep attacking friendly units. Not good.

When we practice Flowing Breeze Swaying Willow in Phase 3, the qi is able to circulate freely through the meridians — perhaps for the first time in years. If you think of qi as information (which it is), then this will make more sense for your situation. When the information is able to flow freely through your system, there will be less friendly fire.

For serious autoimmune conditions, I’m also a fan of combining qigong with other therapies. Pick whatever complementary therapy resonates with you — acupuncture, fasting, the Auto-Immune Protocol, or something I haven’t even heard of.

What I know from experience is that the holistic effect of qigong (especially the 5-Phase Routine) doesn’t just compliment other therapies — it magnifies them.

Or maybe the other therapies magnify the effect of qigong. Either way, the resulting effect is stronger than the sum of its parts.

Here’s a good article by Dr. Mark Hyman on reversing autoimmune conditions. Since we’re in quarantine, your options will be limited. But combining even a few of his tips with qigong can be a powerful combo.

Question 4: What qigong moves assist the immune system?

This is one of the most damaging myths in the qigong world — the idea that it’s the qigong move itself that does the healing.

Even if I gave you the world’s best qigong exercise for boosting the immune system (which doesn’t exist, by the way) — if you ONLY practiced the physical form but ignored the internal aspects of practicing qigong, then it won’t work.

Here’s an analogy. A person sitting in a perfect, full-lotus meditation posture is not necessarily meditating. They might just be thinking about lunch.

Similarly, a person performing a qigong move is not necessarily doing qigong. They might just be waving their arms in the air.

With qigong, what happens on the inside is FAR more important than what happens on the outside. This is why the 5-Phase Routine is the heart of my entire teaching method — because it forces you to focus on the internal aspects of qigong.

So I suppose a simple answer to your question would be this: If you want to boost your immune system, then practice the 5-Phase Routine daily and don’t worry which exercises you choose for Phase 2.

Question 5: You mentioned the 2-Minute Drill as a means of increasing Guardian Qi. Does this feel any different to the qi normally gathered in qigong practice, or is it the same thing? Do we need to do the 2-Minute Drill several times a day if we already have a regular practice?

According to the classics, Guardian Qi (or Wei Qi) is different than other types of qi. The classics were right about a lot of things, and I suspect that this is true, too. But even after 2 decades of practice, I can’t verify this theory with anything more than my own subjective experience.

Practically speaking, I don’t think it really matters. If you’re practicing the 5-Phase Routine, then you’re activating all different kinds of energies through the body. For example, you might be activating several meridians, stimulating a healthy balance of hormones, pumping cerebrospinal fluid, and circulating the blood — all at once. All of that can (and should) be considered as “qi”.

With the 2-Minute Drill, you’re basically activating the energy that’s already flowing in your system. Another way to look at it is that you’re extending the effect of your most recent 5-Phase Routine. Think of it like a range extender for a WiFi router, or an auxiliary gas tank on a vehicle.

The main advantage of doing the 2-Minute Drill throughout the day is that you are stimulating your immune system more frequently. When you are dealing with something like a novel coronavirus that humans have no prior immunity to — this frequency is a good thing. It’s an additional layer of protection.

Question 6: I am concerned about my depression. I am going through ups and downs. Today I can barely function, can’t stop the negative thoughts, can barely stay present with my qigong practice. I did sleep better last night than I have in weeks, but feel kind of dead today. I’ve had days of feeling better, times when I can connect very strongly with flow of energy in my practice and feel good results, times I can function and feel better. Today I feel concerned that it’s too much and I can’t do it.

The word that popped out when I read your question was “rigid”.

You may not know this about me, but I began with sitting Zen meditation practice (called “zazen” in Japanese or “zuo chan” in Chinese). I was already battling anxiety and depression, but I didn’t realize it yet.

Zazen was torture for me. It felt rigid. I almost felt claustrophobic practicing it. This was a blessing in disguise because it eventually led me to qigong and tai chi.

For those of us with anxiety, rigidity is the enemy. In my classes, I often repeat the litany: “never be rigid in qigong”.

Phase 1 involves learning to relax while standing. This is something that few of us have ever learned to do, let alone practiced. Even people with years of yoga training struggle with this.

The difference here is that, unlike with Zazen, you are allowed to move and adjust. You’re free to stretch, yawn, adjust your feet, or scratch an itch. In other words — never be rigid in qigong.

Yes, I’m sure there are emotions stuck in your body. That’s true for everyone, even if they don’t battle anxiety. If you’re human, then you’ve got emotional blockages.

But I think you gave up too soon. Here’s a quote that I love: “The master has failed more times than the beginner has even tried.”

You’re just getting started with qigong. As with all things, it will get easier with practice. I’m not advocating a “no pain, no gain” approach. That’s the opposite of how I teach.

But I am advocating a little perseverance.

With the 5-Phase Routine, we’re not asking for a lot of stillness — just a few minutes in the beginning. And it’s not even pure stillness because you’re allowed to move and adjust.

You don’t need to do Phase 1 perfectly to have a good practice. Just do your best, and move to the next phase.

Make your way through the entire course and then try the Gratitude Meditation. That one should be especially helpful for you.

Once you learn the entire 5-Phase Routine and do it a handful of times, I promise that you will feel MUCH better. Qigong is the antidote you’ve been seeking!

Got questions for me? Or a follow-up question to one of my answers above? Either way — go ahead and post them in the comments below.

From the heart,
Sifu Anthony

The post Ask Sifu Anthony – Coronavirus Edition appeared first on Flowing Zen.

Note: this article was originally published on March 6, 2020.

The new coronavirus (COVID-19) is all over the news. The word “pandemic” is being tossed around by the media and even a few experts. Toilet paper is in short supply. People are freaking out.

What can you, as a practitioner (or wannabe practitioner) of qigong, do to defend yourself against this deadly virus?

In this article, I’ll give you the most level-headed advice that you’ll find anywhere on the internet. No really. It’s pretty crazy out there. Be careful who you take advice from, including (ahem!) certain politicians!

Speaking of being careful, I’m not a doctor, an epidemiologist, nor an immunologist. I claim no expertise except in the self-healing art of qigong.

I do, however, have a robust immune system (thanks to qigong) and I have studied Chinese Medicine for nearly 2 decades. I also owned a wellness center during the H1N1 (Swine Flu) pandemic of 2009. Oh, and I traveled to Asia to learn qigong right in the middle of the SARS pandemic! (Crazy, right?)

Still reading? Interested in my opinion (plus some cold hard facts)? Let’s dive in…

If it Bleeds, it Leads

In high school, I worked for the school newspaper. Even back in the late 1980s, I was well aware of a phrase that sums up the news business:

“If it bleeds, it leads”.

This phrase reminds us that the news industry love articles with blood, danger, death, and fear — because those articles sell. Those articles ALWAYS lead, meaning that they go on the front page.

Unfortunately, good news just doesn’t sell. That’s not how the human brain is wired. We’re wired to notice threats and that’s why the news is always full of bad stuff.

I’m not saying that there’s nothing to worry about or that you shouldn’t take steps to protect yourself from this coronavirus.

My point is simply this: It’s all-too-easy to get overwhelmed by the news.

And vice versa — many people are so desensitized to the constant stream of negativity from the media that they’re just ignoring the coronavirus news entirely. That’s not a good idea either!

Shoot for the goldilocks zone in the middle — where you acknowledge that the media loves stories about fear, but you also acknowledge the essential facts of the current situation.

Here’s a quote that I love:

“I honestly don’t believe that man was meant to know everything going on in the world all at the same time. A man turns on the TV and all those commentators bombard him with the local, the national, and the international news. The newspapers do the same thing and the poor guy with all the immediate problems of his own life is burdened with all those of the whole world.” – Richard Proenneke, from “One Man’s Wilderness: An Alaskan Odyssey”, first published in 1973.

Cold Hard Facts about COVID-19

Instead of listening to the media (or politicians), where can you get advice?

I recommend Johns Hopkins rather than the Center for Disease Control (CDC). So far, the CDC has proven to be bogged down by red tape and politics. If you want the latest, science-backed information about COVID-19 then look no further than this link:

Click Here for Johns Hopkins Coronavirus Resource Center (and bookmark the page for later)

On that page, you’ll even find a global map of the coronavirus cases, recoveries, and deaths.

And they even have an infographic with some of the basic facts about COVID-19.

The Flu and Your Immune System

Many people (including certain politicians, ahem) don’t realize that the regular flu is deadly. For perspective, here are the leading causes of death in the US for 2017:

1. Heart disease: 647,457
2. Cancer: 599,108
3. Accidents (unintentional injuries): 169,936
4. Chronic lower respiratory diseases: 160,201
5. Stroke (cerebrovascular diseases): 146,383
6. Alzheimer’s disease: 121,404
7. Diabetes: 83,564
8. Influenza and pneumonia: 55,672
9. Nephritis, nephrotic syndrome, and nephrosis: 50,633
10. Suicide: 47,173

The regular flu is a top-10 killer. Every year, 30-80k Americans die from it. So that’s not good news.

But there’s good news too: The regular flu DOESN’T kill millions of people.

For example, last winter, 42.8 million DID NOT die from the flu despite contracting the virus. How cool is that!!

How to Fight the Coronavirus

What if I told you that your immune system is the ONLY way to overcome this coronavirus?

Since there’s no vaccine available yet (and there won’t be one for 12-18 months), this is a no-brainer. It’s the obvious truth.

But what if I told you the same thing is true of the regular flu?

“The flu shot!” you might argue. And you’d be partially right. But only partially.

Many people mistakenly think that the flu shot works like antibiotics, that it just kills the virus somehow. But it doesn’t.

The flu shot works by stimulating your immune system and tricking it into fighting the virus. It is basically a chemical signaling mechanism.

Your immune system does all of the heavy lifting by creating antibodies (also called immunoglobulins) which then go to fight the virus.

Your Mighty Immune System

Remember the 42.8 million people I mentioned earlier who got the flu but didn’t die? How did they do it?

Quite simply, their immune system kicked the flu’s tiny little ass.

Let’s look at some numbers:

• Of those 42.8 million people, only 37%  got the flu shot, or roughly 15 million people.
• The flu shot is only effective 67% of the time. (In other words, even if you get the flu shot, you have a 1 in 3 chance of it not working.)
• This means that, of the 15 million people who got the flu shot, 5 million survived without the help of the vaccine.

I’ll do the math for you and sum up: roughly 32 million (out of 42.8 million) people beat the flu without the help of the flu shot. 

And it’s likely that the number is much, much higher because some people, like yours truly, have such strong immune systems that they only get sick for a day or two and thus don’t bother seeing a doctor.

This is NOT The Flu

Let me be absolutely clear: COVID-19 is not the regular flu. Current estimates suggest that COVID19 is 10-30 times more deadly than the normal flu. You should take the coronavirus seriously, especially if you are elderly.

But there’s a dilemma here, and it’s an important one.

Taking this situation seriously is one thing, but succumbing to fear is another matter entirely.

If you’re in a constant state of panic over the coronavirus (or the stock market, or anything else) then you’re actually wreaking havoc on your best defense mechanism!

How To Suppress Your Immune System

The only thing we have to fear is fear itself. Someone smart said that.

Here’s how this relates to COVID-19: Fear suppresses your immune system.

Remember what I said about newspapers selling fear? If you constantly read the newspaper, then you are constantly suppressing your immune system.

Look, I’m not suggesting that you be irresponsible. There are practical steps you can take to protect yourself (see below).

But if you TRULY want to protect yourself, then you must ALSO take steps to protect your immune system.

Of course, there are some important things you can do to increase your odds, most notably — wash your hands. More on this later. But my point is that if you are running around in fear, then you are compromising your immune system.

The big takeaway here: there are many ways to support your immune system (see below), but panicking and running around thinking that the sky is falling is NOT one of them. 

Fear and your Gallbladder

There’s another problem with fear. In Chinese Medicine, the Gallbladder Meridian is responsible for making decisions. But when you’re constantly afraid, the Gallbladder Meridian’s ability to make decisions is compromised. (Water not nourishing Wood, for the Five Element geeks out there.)

Modern science is saying the same thing. When you’re afraid, you make bad decisions, forget things, and generally walk around as if you have blinders on.

Remember what that smart person said about the only thing we have to fear?

It’s bad enough that fear suppresses your immune system, but it also makes you dumber! Yikes!

Staying sharp is critical for protecting yourself against the coronavirus. For example, if you’re trapped in fear mode then you might forget to wash your hands — which is basically the #1 thing you can do to protect yourself (and others).

11 Practical Tips for Protecting Yourself

Okay, now that we are no longer freaking out, now that your mind is a little clearer, here are some tips, both Eastern and Western, to protect yourself:

1. Wash your hands frequently and thoroughly with soap. Here’s how to do it right: Sing “Happy Birthday” to yourself as you wash. Then sing the “How old are you now” part. When both parts of the song are finished, you’re done, but not before. This should take about 25-30 seconds. Don’t forget to wash all parts of your hands, including between your fingers and under your nails.

2. Practice qigong every morning to engage your immune system. (If you don’t know any, you can learn some qigong for free right here). The ancient Chinese masters said that qigong activates our “wei qi”, which translates to “guardian energy”. In other words, practicing qigong activates our immune system, which is precisely what modern research is discovering about qigong. The best news here is that you only need about 2 minutes of qigong to activate your wei qi. Do something that I call the 2-Minute Drill several times per day to keep your wei qi flowing smoothly.

3. Don’t touch your eyes or nose when out in public. Seriously. You have to break this habit, but it won’t be easy. If the virus gets on your hands it’s no big deal — unless you touch a mucous membrane like your nose or your eyes. The average person touches their face over 10 times PER HOUR! It’s going to require a good amount of mindfulness to stop touching your face. Speaking of mindfulness…

4. Use Square Breathing when out in public (see the video below). The Navy SEALs use this ancient method to stay calm and focused during their missions. You can use it too. I’ve experimented with this while going grocery shopping, and it definitely helps me stay more mindful, which means that I don’t touch my face as often.

5. Take supplements. Take anything that you feel boosts your immune system. Personally, I like to take high doses (1000mg 3x per day) of vitamin C because I’ve had experience with it working, and also because of promising ongoing research in this area (link, link, and link). But take whatever you like. Even if that supplement turns out to be a placebo, it can still help to protect you! Placebos can work even when you know that they are placebos! (link)

6. Get plenty of sleep. The research is clear — people who don’t get quality sleep are more likely to get sick after being exposed to a virus. You’ll need better sleep hygiene for this, which is a hot topic on the internet. If you want to get started, I recommend Dave Asprey’s blog post on the subject.

7. Don’t panic. Be responsible and take action, but don’t panic or else you will shatter your immune response.

8. Don’t shake hands with other people. This is an outdated habit and we should all stop. You are literally saving lives if you stop shaking hands with other people. Use prayer palms, a fist bump, or Spock’s Vulcan salute. Doing this will not only protect you from the coronavirus but the regular flu as well. (Note: people in China are greeting each other by touching their feet in order to protect from the coronavirus. Cool!)

9. Take Vitamin D3 supplements (with K2). There is some evidence to show that Vitamin D3 (with K2) protects against acute respiratory tract infection, which is the real danger of COVID-19. Supplementing with Vitamin D is safe as long as you take it with K2. So you’re looking for Vitamin D3 with K2. If you do get COVID-19 and start to get the respiratory infection, take your Vitamin D3!

10. Carry hand sanitizer. They make wipes and gels and sprays. Use whatever you like. I bring sanitizing wipes with me to the supermarket, but many groceries now have them as well. Use them. Wipe down the shopping cart handle, wipe your hands after you pay the cashier, and maybe wipe the cart one more time to pay it forward. (Note: if you can’t find any in your area, you can make your own hand sanitizer using this recipe.)

11. Practice One Finger Zen all day long. If you know some qigong and you can feel qi, then this is a great option for while you’re out and about. I wrote an entire blog post and shot a video on the subject. Check it out here.

So there you go. Those are my thoughts on COVID-19. Now I’d love to hear from you. What other ways do you support your immune system? Let us know in the comments below.

And if you found this article helpful, please share it with friends and family. Knowledge is power!

From the heart,
Sifu Anthony

The post 11 Practical Tips For Dealing with the Coronavirus appeared first on Flowing Zen.