In this edition of Ask Sifu Anthony, you’ll learn about: chronic pain and qigong; depression with chronic pain; digestion and qigong; meditation for depression; stiffness and pain; menopause, reflux, and belief; and the many benefits of qigong practice.

About this series: I believe that students should be able to get practical, no-nonsense answers as they learn the art of qigong. Q&As are critical when learning an esoteric, ancient art in the 21st century. Since 2005, I’ve been answering questions in my classes, in our Facebook group, inside my online programs, in our live webinars, and here on the blog. We have an amazing, global community and my goal is to continue supporting you so that you can get more and more out of this art!

Question 1: Chronic Pain and Osteoarthritis

Hi Debbie. I’m sorry that you’re in chronic pain. I know exactly how that feels and it’s awful.

From your submission, it looks like you’ve been practicing the 5-Phase Routine daily for about 6 months. First of all, congrats! That’s great work. If you can solidify that habit and keep it going long-term, then I think you’ll be amazed at your results.

In qigong theory, all pain is caused by a stagnation of qi. However, this theory is often misinterpreted in the West. Even if we grasp the theory of qi, we make the mistake of assuming that the stagnation is localized.

In other words, you’re probably imagining a stagnation of qi in your spine, knees, and hips. Certainly, that’s part of the problem, but it’s not the solution to the problem. The solution is to start recognizing qi stagnation as being non-local.

Your qi stagnation may be a stuck emotion from something that happened decades ago. In fact, I would bet good money on that explanation. I can almost guarantee that more than 50% of your pain is due to stuck emotions.

Years ago, I wrote 3 articles on chronic pain that may be helpful. You can find them here:

• Part 1: What Big Pharma Doesn’t Want You to Know About Pain
• Part 2: Why Your Chronic Pain Is All In Your Head 
• Part 3: Why You Need Qigong If You Struggle with Chronic Pain

I haven’t updated those articles in a while, however. One of the biggest additions I have for you is this book by Dr. Alan Gordon, MD:

The combination of Dr. Gordon’s book plus qigong can be very powerful. Acupuncture is another addition that I recommend. These three therapies work synergistically to heal the body, mind, and energy.

Question 2: Chronic Pain, Trauma, and Depression,

The kit & kaboodle! I’m in chronic pain trying to withdraw from Prednisone which I used for 7 years and counting to manage autoimmune trouble. I have a history of clinical depression and trauma. Depression is flaring with a vengeance. Just starting to practice again.”

Hi Robin. As I mentioned to Debbie above, I know all about chronic pain. I also know a thing or two about depression. The combination of the two is awful.

Unfortunately, depression and chronic pain feed each other, creating a vicious cycle. The combination of all these issues will make it very hard to treat your trauma, which is likely the root of many of these problems. We need to find a way to start healing the trauma.

My article about treating trauma with qigong is a start, both for you and for me. As I mention in the article, I’m still relatively new to the topic. I’m still experimenting with ways to adapt qigong specifically for trauma. My ideas are evolving, but my current advice is in that article.

Since you’re just starting qigong again, your path is pretty clear. Start with 2 minutes a day, then work up to the 5-Phase Routine. (All of this is explained and taught in my book, for those who aren’t familiar.)

Use the 13 tips in the trauma article and see what works better for you. You may also want to look into some of the trauma therapies, like IFS or EMDR. The combination of those therapies with qigong can be very powerful.

Whatever you do, remember this proverb: Fall down 7 times, stand up 8. Keep standing up until you have a strong, daily qigong habit. By then, I’m sure you’ll have seen lots of progress with the pain and the depression.

Question 3: Digestion and Qigong

What would you advise for the timing of eating around the practice of Qigong? I tend to have breakfast directly after my morning 5-phase practice, but wonder if I am missing out on experiencing the qi I have just “created “. Also I would tend not to do the practice immediately after eating. Digestion has been a challenge my entire life–varying in efficacy. As gotten older I am fairly active but falling asleep sitting up after meals—-have to get up and moving. Pre diabetes diagnosis recently. Thanks so much for your communication efforts!!!!!! The pace and clarity of your teachings are perfect for me!!!

Hi Sandra. I’m so glad that you’re enjoying my programs. Here are my thoughts on your situation.

We don’t create qi per se, but rather absorb it from the food we eat, the air we breathe, and from the Cosmos through our qigong practice. Eating immediately after the 5-Phase Routine isn’t ideal, but it’s also not a big deal. It’s better to wait about 20 minutes. If that’s not possible, then don’t worry too much. You’ll still get plenty of benefits.

There’s an old Chinese proverb that I think you should adopt:

飯後百步走活到九十九
Take 100 Steps After Every Meal and You’ll Live to 99

Honestly, 100 steps are too easy. It should be more like 1000 steps, or 10 minutes of walking. Adding just this one habit can have a huge impact on your digestive health. I don’t have a link handy, but I read some modern research showing that walking after a meal helps with insulin, which makes sense.

If you’re falling asleep after meals, it’s because your Spleen and Stomach meridians are depleted. You can nourish them with qigong, but also with walking after each meal.

Another tip from Chinese medicine is to cut down on cold beverages and foods. Westerners love their iced drinks, but according to Chinese medicine, this weakens the metabolic fire of the digestive system. Switch to room temperature or hot beverages whenever possible, and cut down on cold foods like salads, yogurt, ice cream, etc.

Question 4: Depression and Meditation

I grew up in a cold and neglectful home. I’ve been fighting depression for literally my entire life (was suicidal in kindergarten!). I’ve tried everything – therapy for years, all sorts of anti-depressants including ketamine infusions, and multiple rounds of ECT and TMS. I’ve taken several mindfulness courses from Jon Kabat Zinn and others and I have a fairly strong sitting meditation practice going. I use a SAD lamp daily. I’ve read a zillion books on the topic. I even have a Vagus Nerve Stimulator implanted in my chest to activate my parasympathetic nervous system. I’m taking an in-person Liangong class which has helped with some of my physical issues. Unfortunately, between being estranged from my only child, and with our democracy and even our planet dying before our eyes, it’s been impossible for me to feel very positive. Sifu, I know you found your way out of depression through Qigong and I hope to do the same. How long did it take, and what advice can you give me? Help me Sifu Korahais, you’re my only hope!” – Barbara

Hi Barbara. I’m not Obi-Wan Kenobi, but I will do my best to help you!  It sounds like you’ve tried really hard to beat depression. It probably feels like you’ve failed, but I don’t see it that way. You’re still alive, and you’re still trying to heal. To me, that seems like a win. It’s heroic, honestly.

I’m going to suggest something that may seem crazy, but hear me out. Sitting meditation, as powerful and wonderful as it is, can actually aggravate trauma. This is precisely what happened to me when I was first battling depression in my 20s. I tried strict, seated Zen meditation, and my depression got worse.

Sitting meditation is advanced. I suggest that, for a period of at least 6 weeks, you stop practicing all sitting meditation and use the Flowing Zen 5-Phase Routine instead. (Barbara already knows it, but you can learn the 5-Phase Routine from my book and the bonuses.)

You’re not quitting sitting meditation for good, just for a period of 6 weeks. Later, you can try again and see how it feels. Don’t feel guilty for setting your sitting meditation aside; it’s just an experiment.

Many students have, to their great surprise, found relief after pausing their sitting meditation practice. It’s something that never even occurred to them to try. I hope you’ll consider trying this experiment.

You might also try practicing The Five Statements (a technique I teach in my Qigong 101 program) toward your child. It’s worth healing that relationship even if only from your side. See if a few sessions of this help.

Since you’ve tried so many things already, what you’re looking for now is not miraculous, instant relief but rather small wins. For example, after setting aside your sitting meditation for a week, do you feel slightly better? After practicing the 5 Statements once or twice toward your child, do you feel like the dynamic is a bit healthier (even if you don’t talk to them)?

Question 5: Stiffness and Pain

I need ways to relief stiffness and pain. My health is poor since 1994. Chronic fatigue, sleep apnea, high BP, and now low diabetic. Also back, neck, and shoulder pain. – PK

Hi PK. I’m sorry to hear that your health has been poor for decades. I understand that you are in your 60s and that you have not yet learned the 5-Phase Routine.

I sound like a broken record, but the 5-Phase Routine that I teach can help you will all of these issues. It’s easy to learn, enjoyable to practice, and it only takes 10-20 minutes.

If you can do the 5-Phase Routine for at least 300 days in 2023, then I’m confident that you will see tremendous improvement. You can learn the 5-Phase Routine from my book and the bonuses, or from my Qigong 101 program.

Question 6: Menopause and Reflux

I have been struggling with menopausal symptoms for over 5 years. Lots has healed, but right now I have really bad “silent reflux” (LPR) and chronic pain flare ups that leave me feeling very discouraged. I make progress, but then it will all flare up and it’s hard to keep practicing. When that happens, I doubt that energy is real and feel like nothing works. I have also, lately, been struggling to find the balance in my faith that energy medicine works and healing is real because that point of view has become associated with covid denial and all kind of disturbing ideas. Also, I’ve been practicing diligently for years and I’m not healed! I am doing everything I can think of; trauma work, emotional release, acupuncture, rest, time in nature, fascia release, osteopathy, herbs, diet, massage, and it feels like it’s barely keeping me afloat. It works, but it’s also not working. Can you talk about the connection between belief and healing? How do we keep practicing when it’s most difficult? How do we use these methods without magical thinking or spiritual bypass? How do we evaluate if it’s not working; am I practicing wrong? or it the method not working and I need to take medication? -Naomi

There’s a strong connection between belief and healing. Even on a mundane level, when we believe that we can heal, we are more likely to take the steps necessary to facilitate healing. For example, you pursued energy medicine, trauma work, and acupuncture because you believe you can heal. You also adopted healthier behaviors and worked on your lifestyle.

But the crazy thing is that belief can also affect our physiology. When we believe that we can heal, our body responds in ways that support healing. This can include the release of hormones and other chemicals that promote healing, as well as changes in heart rate, blood pressure, and other physiological processes.

Belief can also have a powerful psychological effect on our ability to heal. When we believe that we can heal, we are more likely to have a positive outlook and to feel hopeful and optimistic. This can help to reduce stress and anxiety, and can also help to improve our overall mood and well-being.

Overall, belief plays a crucial role in the healing process. When we believe that we can heal, we are more likely to take the necessary steps to facilitate healing, and our body and mind are more likely to respond in ways that support healing.

This isn’t magical thinking. Everything I’ve said above is in line with modern, scientific research.

What you said is nothing to be ashamed of. What you’re doing isn’t working. That kind of honesty is important. The question is, what now?

I think that if you’ve sincerely tried a method for 6-12 months and not seen clear benefits, then you can confidently move on and try something else. That doesn’t mean that the thing you tried is fake. For example, maybe the acupuncturist you were seeing wasn’t skillful, or maybe they didn’t have experience with your issues.

In my experience, the vast majority of people who find true healing do it after having “tried everything”. I saw this time and again in my clinic, and I still see it today with my online students. For most of these people, the 5-Phase Routine was the turning point. But for some people, they needed something else as well.

In your case, it’s possible that you’re trying too hard, which is a paradox. I mean, it’s admirable that you’re trying too hard to heal. On the other hand, when we try too hard sometimes, it creates tension in the nervous system, which in turn blocks the flow of qi.

Question 7:

I have digestion issue, I get a headache in afternoon, my night sleep is disturbed, I have back pain, my prostate is enlarged, I don’t have energy, I get irritated and angry, I sweat a lot and there is foul smell from the sweat – Laxman

It’s hard for me to give you recommendations without knowing more about your individual situation. From your online submission, I know that you haven’t yet learned Flowing Zen Qigong and that you’re in your 50s. I’m going to assume that you’ve consulted with a healthcare provider already. If you’re asking whether or not qigong can complement the care you’re already receiving, the answer is yes.

Here are some of the potential benefits of qigong that have been supported by scientific research:

1. Reduced stress and improved overall health: Several studies have found that qigong can help to reduce stress and improve overall health. For example, one study found that qigong was effective at reducing stress and improving the quality of life in people with chronic conditions such as cancer, diabetes, and heart disease.
2. Improved sleep: Some research has shown that qigong may be effective at improving sleep quality, particularly in people with insomnia.
3. Pain management: Qigong has been shown to be effective at managing chronic pain, such as back pain and fibromyalgia.
4. Boosted immune system: Some studies have found that qigong may help to boost the immune system, potentially helping the body fight off illness and infection.
5. Improved mental clarity and focus: Some people may find that practicing qigong helps them to feel more calm and centered, and can even improve their mental clarity and focus.
6. Increased self-awareness: Meditation can help to improve self-awareness by bringing attention to the present moment and increasing mindfulness. This can help to improve decision-making and self-regulation.
7. Improved cardiovascular health: Studies have shown that qigong meditation can help to lower blood pressure and improve heart rate, which can promote overall cardiovascular health.
8. Promotes emotional well-being: Regular qigong practice can help to promote emotional well-being by increasing feelings of happiness and contentment.
9. Reduces symptoms of depression and anxiety: Qigong has been shown to be effective in reducing the symptoms of depression and anxiety disorders, such as generalized anxiety disorder and social anxiety disorder.

Question 8:

What is the best qigong exercise for severe anxiety – Maria

It is difficult to say which qigong exercise is the best for severe anxiety, as different exercises may have different effects on different individuals. However, the free video below will give you 2 techniques that may be helpful:

Or you can click here to watch it on Facebook.

Remember: what works for one person may not work for another. You may need to experiment to find the right qigong routine for your specific needs. It’s also important to get quality training in qigong.

My book is a great place to learn more about qigong. It also comes with a free online course, so you can put the techniques into practice immediately.

The post Ask Sifu Anthony: Chronic Pain, Trauma, Digestion, and more. appeared first on Flowing Zen.

In this edition of Ask Sifu Anthony, you’ll learn about: knee pain and qigong; the order of qigong sets; qigong and cancer support; neigong vs. qigong; lifting the tongue; post-pandemic depression and anxiety; and qigong for autoimmune conditions.

About this series: I believe that students should be able to get practical, no-nonsense answers as they learn the art of qigong. Q&As are critical when learning an esoteric, ancient art in the 21st century. Since 2005, I’ve been answering questions in my classes, in our Facebook group, inside my online programs, in our live webinars, and here on the blog. We have an amazing, global community and my goal is to continue supporting you so that you can get more and more out of this art! 

Question 1: Knee Pain and Qigong

I’m wanting to learn qigong or tai chi but I can’t stand for long periods of time as my knees hurt. I have arthritis and they swell causing pain. I’m overweight and have lost some but a long way to go. Which would you recommend please? I’ve done Wing Chun many years ago.” – Lenny

Hi Lenny. One of the best things about qigong is that it is malleable. Like a fluid, it adjusts to the shape of its container. In your case, if you cannot stand, then qigong will adjust to a seated posture. This blog post will show you how to practice qigong in a chair:

My Tips for Practicing Qigong in a Chair (plus a video)

Remember: The physical form is the least important aspect of qigong. This is why I encourage my students to “butcher the form” and make it comfortable. In that sense, practicing in a chair is just another way to butcher the form.

Obviously, you won’t be able to practice every qigong exercise, but there are plenty of exercises that you can do seated. Then, as you get your energy flowing and your body feels stronger, you can try to stand for portions of the practice session. Eventually, you’ll be doing the entire session standing.

If you haven’t learned my 5-Phase Routine yet, then I recommend that you start with my book. It is the cheapest and most efficient way to get started with qigong, and it comes with a free online course.

Question 2: The Order of Qigong Sets

Since finishing your 101 course (class of 2021), I’ve started incorporating some of the 18 Luohan Hands into my morning practice and different ones in my evening practice, as well as keeping some of my old favourites. I’m guessing that the 18 LH are presented in a certain order for a reason. My question is: Is there a benefit to practising the 18 LH in the order in which you’ve put them on the practice chart? Many thanks and warmest wishes.” – Karla

Hi Karla. I’m glad you enjoyed the 101 program. Congrats on developing such a solid qigong habit! Qigong is the perfect exercise for septuagenarians like yourself, and I’m confident that it will bring you many benefits.

Yes, the order of qigong sets is often meaningful. However, that doesn’t mean that we should practice them in order. This is especially true if you’re practicing the 5-Phase Routine, which you obviously are.

There is much more to qigong than just the exercises, and the 5-Phase Routine embodies this. For example, Phase 2, where we practice the various exercises like the 18 Luohans, is only 1/5th of the entire routine.

No matter what order we practice the exercises in Phase 2, the qi will still flow holistically in Phase 3 (Flowing Breeze Swaying Willow). In other words, even if we use an exercise in Phase 2 that is good for the Kidney Meridians (i.e. Luohan #8, Nourishing Kidneys), the qi will flow where it needs to go once we move into Phase 3. If it needs to flow to the Liver or Spleen Meridians, then it will flow there.

But even for people who aren’t using the 5-Phase Routine, the order is not terribly important. If they practice the 8 Brocades qigong set (which I teach in my 201 program), for example, their results won’t change much if they use a random order each day. On the other hand, it’s important for them to practice all 8 exercises because, without the 5-Phase Routine, they need the variety in order to move the qi holistically to all of the meridians.

There is, however, one very good reason to practice the 18 Luohans in order: Mastery. Whether you want to teach the exercises one day, or just master the set, it’s good to have it deeply ingrained in your memory. For example, I can mentally cycle through the 18 Luohan Hands in order as if flipping through a Rolodex (remember those?).

I accomplished this mainly by practicing them in sets of 6. The 18 Luohans happen to be nicely organized so that each set of 6 works nicely on its own. For a long time, I would practice exercises 1-6 on Monday, then 7-12 on Tuesday, then 13-18 on Wednesday, and so on. This method gave me plenty of time for other qigong and tai chi exercises, but also helped me to remember the order of the exercises.

You might prefer to do a set of 6 every day for a week, and then change. It depends on your skill level and your memory. You might also want to print out the 18 Luohan Wall Chart that is included in the 101 program!

Question 3: Qigong and Cancer Support

Hi Peggy. I believe that you’ve learned the 5-Phase Routine since you asked this question. In that case, the simple answer is this: Practice the 5-Phase Routine twice daily and follow the 3 Golden Rules.

As I discussed in my book, people like me are not allowed to talk about curing, reversing, or treating cancer, at least not in the United States. Even MDs are not allowed to talk about such things unless they specialize in oncology. With this in mind, let’s talk about ways that we can offer you healing support during your cancer battle.

By practicing the 5-Phase Routine twice daily and following the 3 Golden Rules, you’re already doing critically important work – work that most people skip. You’re working on your mind, your emotions, your energy, and also your body. How many people can say that they work on these things daily?

With something as serious as cancer, I’m sure that you want to do everything you possibly can to heal. So you’re probably wondering what else you can do. I think it’s worth looking at the 12 things that might be blocking you from healing. It may also be helpful to look at the 17 surprising things that may be screwing with your qi.

These articles will help you with what I call Protecting the Qi. In other words, you’re trying to protect yourself from outside influences that might mess with your energy. Protecting yourself by making lifestyle changes will increase the healing mileage you’re getting not just from qigong, but from all of your other therapies.

Question 4: Neigong vs Qigong

Which are the best 2 exercises to learn and practice neigong?” – Gustavo

Hi Gustavo. The word “neigong” can mean different things to different teachers. It was a popular term during the Ming Dynasty (AD 1368-1644). Nei means “internal”, and gong still means “cultivation”. So a poetic translation would be “the art of internal cultivation”. It’s still an accurate description for what we do.

Some teachers insist that neigong is different from qigong, and they’re not entirely wrong, but it’s really just a matter of semantics. For example, The Small Universe (Xiao Zhou Tian, 小周天) is an advanced technique that involves directing the energy along two specific acupuncture meridians. If there’s anything that qualifies as neigong, it’s The Small Universe.

However, many teachers use the term qigong instead of neigong to describe The Small Universe, myself included. I like this approach because it simplifies things. I use qigong as the umbrella term for all of the techniques that I teach, including The Small Universe. To me, neigong is a sub-category of qigong. Other teachers may have different classifications. Just be wary of teachers who dismiss qigong as inferior to neigong. When you drill down, they may actually be talking about the same thing.

With all this in mind, I can’t really answer your question without knowing more about what you mean by neigong, and what your goals are. Feel free to leave a comment below and we can continue the discussion there.

Or if you want me to choose my own favorite, then I would say the Big Universe (Da Zhou Tian).

Question 5: Lifting the Tongue in Qigong

Is it necessary when doing qigong to have your tongue tip touching your pallet (not easy when breathing out of the mouth) and visualising the flow of chi through the meridians (if so how do you do that?). I keep hearing these two things but they aren’t mentioned in your book or bonus videos. (Unless I missed them!) Fantastic book by the way!” – John

Hi John. Glad you enjoyed the book! I have an entire article on this subject, which you can read here: Why Qigong Students Should Stop Lifting the Tongue.

From the title, you can probably guess my answer. In short, unless you are practicing the Small Universe, there’s no reason to lift the tongue. In fact, lifting the tongue often causes micro-tension in the mouth and jaw, which is not good.

If you already have the habit of lifting the tongue (from some other teacher or school), then check in and try to relax it as much as possible. Also, you’ll want to relax and lower the tongue for most exercises where the default mode is to exhale gently through the mouth.

If you don’t already have the habit, then don’t start until you learn the Small Universe. Instead, focus on relaxing the jaw and the mouth.

As for visualization, it’s a bad word and it’s also a red herring. Instead of chasing visuals, focus on the Zen state of mind. I have an entire article on this subject too: The Simple Truth about Qigong Visualization.

In short, don’t try to visualize anything. Techniques like Smiling From the Heart and Consolidating Qi at Dantian are a form of visualization, but I don’t use that word because it’s confusing. There’s nothing to visualize. Instead, you’re trying to feel something.

Question 6: Post-Pandemic Anxiety & Depression

I have been experiencing the physical symptoms of anxiety over the last 4 years. Two years ago I went on an SSRI and started my daily Qi Gong practice. After 9 months I happily tapered off the med. I remained balanced for another 9 months. Recently, I crumbled into uncontrollable anxiety symptoms again and am titrating back onto the medication. Qi Gong and meditation are constants in my life and I can see no obvious triggers other than the stresses and traumas of a lifetime. At age 77 I am sad that I couldn’t remain centered using my practices and need pharmaceutical help at this time. I have been practicing your suggested anxiety/depression routine. Any thoughts for deepening the balance to be found in Qi Going?” – Gabriole

Hi Gabriole. It’s fascinating to me how many of my students trivialize the anxiety-producing effects of the pandemic. This kind of trivializing is probably a trauma response itself, but it’s something we need to look at.

There’s growing research that even mild cases of covid can increase the risk of mental health problems, including anxiety disorders. I myself experienced a huge spike in anxiety after a mild case of covid in January. I managed the spike without pharmaceuticals, but that was a personal choice and it certainly wasn’t easy. I had to do more qigong, cut down on caffeine, do more cardio, cut down on sugar, and get acupuncture.

Please don’t be ashamed of using pharmaceuticals. SSRIs are not for everyone, but they can be lifesavers for some. Be kind to yourself as you manage your anxiety.

My blog post about self-compassion might be helpful: Too Many Mind. In short, I have found that using a plural model of mind (explained in the article) can be incredibly helpful when it comes to self-compassion. I think it might be helpful for you as well.

For example, instead of feeling guilty for using SSRIs, you might find a way to acknowledge the part of your psyche that is struggling and needs help. You might give that part of you a mental hug. You might even give the self-critical part of you – the part that is blaming and shaming for using pharmaceuticals – some acknowledgment. This part of you may be misguided in its approach, but it is doing its best to protect all of your parts. Give it some compassion too.

Question 7: Qigong and Autoimmune Conditions

Why and how is Qigong good for autoimmune conditions?” – Teresa

Hi Teresa. Let me start by repeating something that I often say: Qigong is not a panacea. It will not magically cure everything that ails you.

That being said, qigong is one of the most holistic therapies on the planet, which means that it can help with SO many different things. A few years ago, I compiled a PDF with 13 proven benefits of qigong. That list is longer now, and the research continues to show that qigong and tai chi are powerful therapies.

I try to explain how this works in my book, but the shorter explanation is that qigong enhances all of the body’s natural healing capabilities. What that means for autoimmune conditions is that it helps the body to clear blockages of qi. When these blockages are cleared, your immune system will stop attacking your body.

In my experience, there is almost always an underlying mental-emotional component with autoimmune conditions. It’s wise to assume that you have some sort of energy blockage due to trapped emotions. This article may help:

• How to Heal Trapped Trauma with Qigong

Any technique that helps you to heal deep emotions will likely help with the autoimmune issues as well. Forgiveness Practice is a good example. In my school, we use a technique called 1% Forgiveness where we try to forgive people (and ourselves) just 1% per session. But there are many schools, both Eastern and Western, that have forgiveness techniques that would probably help.

Forgiveness is just one example. You might also need to work on, in no particular order, things like anger, grief, hopelessness, resentment, fear, or a lack of joy. The well of stuck emotions runs deep.

Sometimes, it’s not so simple. Because of childhood trauma, we might not be able to access stuck emotions directly. That’s when we might need some of the therapies mentioned in the article above, like EMDR, Somatic Experiencing, or IFS.

Find the right combination of therapies, and you may be amazed at how much your condition improves. For you, that might mean a combination of yogic breathing, the 5-Phase Routine, and EMDR. That’s just one example. Find your own prescription of 2-3 therapies, and then commit.

I know from our past conversations that you’re also working on diet. That’s great, and I’m sure it will help in a variety of ways. Just don’t use this as an excuse to skip the deep emotional work that is also needed. You’re going to have to dig that deep well sooner or later. It’s no fun, but it’s meaningful and healing work.

Question 8: Banzo’s Sword

I have lymphedema from lupus and it doesn’t go away. It is in the lower extremities and is painful and very tight . The qigong has been helping but it is so slow. Is there any way to speed up the benefits?” – Kevin

Hi Kevin. There’s an old Zen story called “Banzo’s Sword” that answers this question. Here’s my own version of that story.

A young man went to a sword master and asked earnestly: “If I practice diligently, how long will it take me to become a master?”

“Oh, maybe ten years,” Master Banzo said.

“I cannot wait that long,” explained the young man. “If I practice twice as hard, how long will it take?”

“Oh, maybe 30 years,” said Banzo.

“Why is that?” asked the young man. “First you say 10 and now 30 years. I will undergo any hardship to master this art in the shortest time!”

“Well,” said Banzo, “in that case you will have to remain with me for 70 years. A man in such a hurry to get results seldom learns quickly.”

You’ll be glad to know that the young man in the story became a famous swordsman, and it didn’t take him 70 or even 10 years. 

I don’t mean to get all Zen Master on you here, but the lesson of the story applies equally to qigong. When we try to rush results, we actually tense the nervous system, thereby blocking the flow of qi. The harder we push, the more we tense, and the more we block ourselves from healing.

If you are already doing the 5-Phase Routine twice daily for about 25 minutes per session, and if you are also following the 3 Golden Rules, then you’re getting about 80% of the benefits that qigong can offer you on its own. You could possibly practice longer and squeeze out the remaining 20%, but it may not be worth your effort.

Instead, look for complimentary therapies that work synergistically with qigong. I’m a fan of acupuncture.

You’ll also want to protect your qi. My answer to Peggy above may also be helpful for you.

From the heart,
Sifu Anthony

The post [Oct. 2022] Ask Sifu Anthony appeared first on Flowing Zen.

In this edition of Ask Sifu Anthony, you’ll find questions about the number of repetitions in qigong, practicing qigong under stressful circumstances, practicing tai chi and qigong together, neigong vs. qigong, qigong for insomnia, and a timeline for future Flowing Zen projects!

I believe that students should be able to get the answers that they need. That’s why I work so hard answering questions in our Facebook group, inside my online programs, in our webinars, and here on the blog.

Seeing other students asks questions that you might have asked yourself – and then reading the answers – helps too! This helps us all to feel connected to a global qigong community. It also helps those who are too introverted or too shy to ask a question.

Question 1: Asandra

Although I don’t know your specific version or practice, I studied with Qigong teachers for 9 yrs in California & have been practicing a total of 11 yrs. My question is: I practice 5 to 7 days a week and worked up to 36 repetitions for each movement. I generally do a total of 9 movements so probably similar to what you teach. How many repetitions do you advise for each movement?

Hi Asandra. First of all, congrats on practicing qigong 5-7 days per week. That’s wonderful! Keep up the good work.

The way that I teach is quite different than what you’ve described. The heart of my method is called the 5-Phase Routine, which is described in my book and also taught in the bonus course that comes with it.

The actual qigong movements go in Phase 2 and make up just 1/5th of this routine. With the 5-Phase Routine, we don’t worry about the number of repetitions. Instead, we devote a rough amount of time to the entire routine, and then divide that among the phases. Keep in mind that these are rough estimates. For example:

How many movements do we do in Phase 2? Typically, I advise the following:

• Beginners should choose 1-3 favorite qigong patterns.
• Intermediate students should choose 1-6 favorite qigong patterns.
• Advanced students should choose 1-12 favorite qigong patterns.

So if you’re a beginner, you’re doing 1-3 movements in roughly 5 minutes. If you’ve been practicing for a year or two, then you’re doing 1-6 movements in 10 minutes. And so on.

But how do we split the time? It depends on the qigong pattern. Some patterns can be done for several minutes, like Lifting The Sky or Hugging Tree. Others are too challenging to do for more than a minute or two, like Iron Bull Ploughs Field.

If you’re using one of my guided meditations, then I time the transitions for you and tell you when to change. But with experience, you’ll discover which exercises you enjoy doing a little longer or a little shorter. Over time, you’ll develop a natural feel for each session without the need to count repetitions.

Qigong schools that don’t use the 5-Phase Routine will typically need:

1. more patterns per session
2. more repetitions per session

Why do they need more patterns? Because they don’t practice a rare technique called Flowing Breeze Swaying Willow (FBSW) in Phase 3 that circulates the energy freely through the meridians. Because they don’t practice FBSW, they need to rely on the qigong movements (Phase 2) for circulation, which isn’t as efficient.

Why do they need more repetitions? Because they don’t take enough time to enter into a Zen state of mind (Phase 1). Instead, they rely on the qigong movements to slowly get them into a meditative state. Again, this is less efficient.

Question 2: Mark

Hello, I’ve recently been scammed out of my life savings and worked up huge debts. Total amount being £79,000. Is there anything I can do with dealing with my stress and emotional struggle and pain that I’m feeling? My time is so limited so I don’t have much available. Any advice would be great.

Oh god, that’s awful Mark. That must be incredibly stressful. I’m sorry that you’re going through this.

Right now, your Monkey Mind is probably obsessed with the past and the future. It probably rushes from thoughts of being scammed and the things you could have done differently, to worrying about the future. This back-and-forth between the past and the future is part of why you’re experiencing so much emotional struggle and pain.

Mindfulness is the solution, and qigong is a wonderful way to practice mindfulness while also getting health benefits. From your submission, I know that you’re in your 30s, you’re relatively healthy, and you haven’t yet learned the 5-Phase Routine. With this info in mind, I think we have a clear direction to go.

Read my book, learn the 5-Phase Routine, and then begin to implement it. This is a small investment of time with a potentially huge return over the remainder of your life. The value of this investment is impossible to calculate, but I can say with confidence that it’s worth far more than £79,000.

Once you finish the book, all you’ll need is about 15-20 minutes per day to start feeling the effects. I wish you luck on this journey!

Question 3: Amy

Should I separate my classes, Tai Chi & Qigong or mix the arts together? I’m currently only teaching Tai Chi. Once I have gotten your 101 class under my belt, then I’ll have enough to go forward with more Qigong. Thanks for your help.

Hi Amy. In my opinion, tai chi should never be taught separate from qigong. Without some skill in the cultivation and manipulation of qi, tai chi is just a strange, slow-motion dance. It will still bring you some benefits, but these will be about the same as going for a walk or learning to dance.

However, many of the so-called “warm up” exercises that are taught in tai chi schools are often just qigong exercises in disguise. Do you have your students rotate their knees, or swing their hips, before doing the tai chi form? If so, those are both qigong patterns!

If we’re not careful, then qigong can also become a slow-motion dance without much energy cultivation. The key is to teach it as an internal art. If you want to know what that looks like, then my book is a great choice.

You don’t need to wait for the 101 to reopen in January. Instead, you can join the 201 when it reopens in June. But first, read the book and go through the free mini-course that comes with it. That will get you up to speed for the 201!

Question 4: Steve

Qigong is based on physical forms worked in a relaxed state of mind and body. It seems to smooth the passage of qi through the body. Neigong seems more alchemical: a means of opening your orbits and extraordinary meridians, and sublimating jing to qi etc. My question is, how is it that the Neigong methods I have been taught seem almost identical to those of qigong, but with an emphasis on ‘feeling’ your qi? Or are my assumptions all wrong?

Hi Steve. This is really just a matter of semantics. The answer to your question depends on how a particular teacher defines neigong and qigong. Let’s look at the two words:

neigong
內 (inner ) 功 (cultivation)

qigong
氣 (qi) 功 (cultivation)

As you can see, the 2nd character (gong) is the same for both words. In both cases, we’re talking about cultivating a skill over time through personal practice.

But qigong is a more modern term. Since 1949, it has been used as an umbrella term for many different qi cultivation arts. I myself use it as an umbrella as well. For example, I call the Small Universe (Xiao Zhou Tian, 小周天) qigong rather than neigong. But if anything qualifies as neigong, it’s the Small Universe.

Some teachers use qigong to refer to dynamic qigong exercises, like Lifting The Sky and reserve neigong for more quiescent exercises with less obvious movement, like the Small Universe. Again, this is just semantics.

I can’t really criticize teachers for using different terms. For example, Lifting The Sky and the Small Universe are pretty different even though they both fall under the umbrella of qigong. So if teachers want to call one of them qigong and one of them neigong, that’s their prerogative.

As an aside, I think that Lifting The Sky is more useful for regular people. The Small Universe is powerful and sophisticated, but it takes years to master. For a beginner who just wants to be healthier and move their body more, the idea of sitting cross-legged while imagining a stream of energy that they can’t even feel go around a loop of meridians that they don’t understand isn’t very helpful. In this sense, it doesn’t matter whether we call it qigong or neigong; the key here is pedagogy.

Question 5: Tanya

The post [May 2022] Ask Sifu Anthony appeared first on Flowing Zen.

In this edition of Ask Sifu Anthony, you’ll find questions about strength training, the importance of energy circulation, online learning, Scholar’s Qigong, the karate kiai, and more…

I believe that students should be able to get the answers that they need. That’s why I work so hard answering questions in our Facebook group, inside my online programs, in our webinars, and here on the blog.

Seeing other students asks questions that you might have asked yourself – and then reading the answers – helps too! This helps us all to feel connected to a global qigong community. It also helps those who are too introverted or too shy to ask a question.

Question 1: Julie

When pairing some strength training with Qigong, is it better end with Qigong, or start with it? My strength training consists of about 15-20m of core exercises daily: sit-ups, planks, pushups, lunges, light weight lifting for arm workout, and exercise ball for core. Do we want to get our energy flowing through Qigong first before strength, or do we want to finish with balancing our energy and flexibility for the rest of the day?

Hi Julie. It’s a good question! If you are only doing the 5-Phase Routine once per day, then I think it’s best to start with it. Here’s why.

Strength training revs up the nervous system. This is necessary when lifting weights, and also beneficial. Healthy stress like this is good for the body as long as it is not overdone.

If you do your qigong session immediately after a strength session, then the qigong will help to relax your nervous system. But the question is: how much? In my experience, because of the nature of strength training, you will probably only return your baseline.

In other words, qigong after strength training will just bring you back to where you were immediately before starting the strength training.

This isn’t a terrible thing, but if this is your only qigong session of the day, then you’ve missed your opportunity to relax PAST your baseline.

Let’s say you do your strength training in the morning. Your nervous system revs up, your heart rate goes up, cortisol is released, and you sweat a little. Good! Exercise like this is healthy!

At the end of the session, if you want to do the 2-Minute Drill to help settle down, great. That’s a nice way to close your strength session.

But now let’s say you do a qigong session later in the day. Your nervous system has already had time to return to its baseline. So when you begin your qigong session, that’s where you start. By the end of your 5-Phase session, you bring your nervous system BELOW your baseline. This is a good thing!

Just like we want to bring stress to our nervous system with things like strength training and cardio, we also want to de-stress our nervous system with things like qigong and meditation. Together, this creates a yin-yang balance.

Internal training is what’s often missing in the West. Everyone knows that they should exercise their body, but few know that they should exercise their mind and their energy too. Of course, this is gradually changing otherwise no one would be reading this blog, but we are still in the minority.

Since we do so little internal training in general, I think it’s important to get the most out of whatever we do. For many people, this means doing qigong first thing, before any strength training. If that’s not possible, then wait at least a few hours after doing strength training and give your nervous system time to settle down. Or practice more!

 Question 2: Nancy

I want to begin to learn Qigong, after a period on inactivity. Can I begin by reading your book and trying to adapt or would you recommend taking classes?

Hi Nancy. I’m so glad that you’re ready to learn qigong. You’re in the right place for that, and you’re about to start an amazing journey!

Yes, my book is perfect for you. Not only will it teach you everything you need to know about qigong, it also comes with bonus videos that will teach you the fundamentals. You’ll even learn the 5-Phase Routine, which is the cornerstone of my healing method!

Taking a class is also good, but it’s not easy to find a good one. People all over the world take my online classes precisely because they couldn’t find a local teacher, or they felt something was missing from the local classes.

My book will solve the problem for you. It will save you time, energy, and money. By the time you finish my book, you will know exactly what matters when practicing qigong, and also what does not. With this knowledge, you will be better able to navigate the often confusing world of qigong.

Question 3: Subharaj

After practising Qigong for a few months I start to feel more thirsty, my heart rate stays elevated, I have difficulty sleeping although there are positive effects too like sensitivity in teeth gone much better immunity, more flexible body, reduced stress etc. Any reason why?

Hi Subharaj. From your submission, I know that you haven’t yet learned the 5-Phase Routine. I ask this question because not all styles of qigong are the same.

It sounds like you are getting some benefits from the style of qigong that you are practicing, but it also sounds like something is missing. This is very common. Many students feel that something is missing from their qigong or tai chi practice.

The solution is to learn and practice the 5-Phase Routine. If you read my Q&As, you’ll find that I recommend the same thing as the solution to many problems. That’s because it really IS the solution for most cases.

The 5-Phase Routine is the host holistic and powerful qigong routine I’ve ever encountered. It is intelligently designed and helps with an incredibly wide range of different issues. Interestingly, it’s also the fix for people who have deviated with other styles of qigong.

If I had to guess why you are feeling thirsty and having trouble sleeping, it’s because you are not circulating your energy sufficiently. Once you learn to circulate your qi, especially with a technique called Flowing Breeze Swaying Willow, you should start to feel better. You can learn this technique in my book.

Question 4: Henrik

Hallo Henrik. I think this is an important question. In my book, I spoke briefly about Scholarly Qigong (aka Confucian Qigong). I think that this is a perfect example of the growing need for this kind of qigong.

Since you already practice Flowing Zen Qigong, the solution is simple. First of all, the 5-Phase Routine, practiced regularly, will improve your shen. Improving your shen will improve your concentration. Here’s a snippet from my book about shen:

Shen, the last of the 3 Treasures, is typically translated as “spirit”. This word has so many meanings that we need to dig deeper in order to make sense of it. In Chinese, the character can mean “demigod”, “deity”, or “spirit”. For our purposes, it’s best to think of the modern “mind, body, spirit” trope. In this comparison, shen is analogous to spirit.

Question 5: Spencer

Question 6: Cathy

If you had to choose, which 3 qigong exercises would you say are best to help the body heal itself, promote flow of qi, and maintain a good immune system?

Hi Cathy. If I could only choose 3 techniques, then it would be these:

1. Entering Zen
2. Lifting The Sky
3. Flowing Breeze Swaying Willow

That was a trick answer. Do you see what I did there?

For those who are new here, Entering Zen is in Phase 1 of the 5-Phase Routine. Lifting The Sky is a famous and holistic dynamic qigong exercise. And Flowing Breeze Swaying Willow is a rare, formless qigong technique that circulates the qi freely through the meridians.

The reason my answer is tricky is because it’s probably not what you were expecting. I’ve been asked this question hundreds of times over the years. Students are usually expecting me to prescribe exercises that fit into Phase 2 of the 5-Phase Routine.

They want me to say:

• Do X exercise 36 times to clear your Liver Qi Stagnation,
• then do Y exercise 18 times to strengthen the Wei Qi,
• and then do Z exercise 72 times to cultivate Yuan Qi.

This XYZ approach just doesn’t work as well as my approach. And this should come as no surprise. If you only focus on 1 out of the 5 Phases, then you will only get 20% of the benefits! All 5 Phases matter!

You limited me to 3 techniques, so I chose one technique for each of the 3 most important Phases. But 5 would obviously be better. If you had given me 5 choices, then I would have answered like this:

1. Entering Zen
2. Lifting The Sky (or a favorite qigong exercise).
3. Flowing Breeze Swaying Willow
4. Flowing Stillness
5. The Closing Sequence

My point is that the true answer to your question won’t be found in Phase 2 (i.e. the dynamic exercises) UNLESS you’re paying equal attention to the other 4 Phases.

Once you’ve taken care of the other 4 Phases, I recommend that you choose 1-6 favorites per session for Phase 2. Choose exercises that you love and that make you feel good. Do them in any order, but experiment to see what works best for you. This article will talk in depth about how to choose exercises.

Work those favorites into the 5-Phase Routine, and then practice at least once per day for 15-20 minutes. If you want to increase the healing power of the routine, then do it twice per day, once in the morning and then again in the afternoon or at night. Increasing the dosage like this will dramatically increase the healing power of qigong.

And don’t forget all the tips and tricks from Chapter 7 of my book: Getting Remarkable Results with Qigong. Tips like keeping a Qi Diary, using the 2-Minute Drill for willpower, following the 3 Golden Rules, and “Learning 100 Forgetting 75” can really make a difference with both the quality and consistency of your practice.

(If you don’t already have my book, then — wait, you don’t have my book? Why not!?!? People really like it! Go get it right now, silly!)

From the heart,
Sifu Anthony

The post [April 2022] Ask Sifu Anthony (Part 2) appeared first on Flowing Zen.

In this edition of Ask Sifu Anthony, you’ll find questions about cancer, pain, self-compassion, qigong fasting, long-covid, and dantian theory.

I believe that students should be able to get the answers that they need. That’s why I work so hard answering questions in our free Facebook group, inside my online programs, in our webinars, and here on the blog.

Seeing other students asks questions that you might have asked yourself – and then reading the answers – helps us everyone feel connected to a global qigong community. It also helps those who are too introverted or too shy to ask a question! Plus, you can add comments and questions below the post!

Question 1: Dave

I’ve got a large recurring liposarcoma on my thigh. I’ve tried almost everything I can think of to get rid of it. No matter what I do, it slowly keeps growing and I have to keep getting the same surgery. Help! “

Hi Dave. From your submission form, I understand that you haven’t yet learned the Flowing Zen 5-Phase Routine. So it would seem that you haven’t tried quite everything! Gotcha!

But seriously, many students come to me having already tried “everything”, often for decades. And many of them find that qigong is the puzzle piece that they were searching for. Or rather, I should say Flowing Zen Qigong because many students had previously tried other types of qigong that did not work for them.

I think you’re a perfect candidate for Flowing Zen Qigong. Many therapies require a clear etiology in order to be effective, but Flowing Zen Qigong is not one of them. 

You have a diagnosis, but there is no etiology. Experts aren’t sure how soft tissue sarcomas develop. [Source]

In other words, we know that you have a recurring liposarcoma, but no one knows why. Luckily, the why doesn’t matter.

In my qigong school, we use an amazing technique called Flowing Breeze Swaying Willow (FBSW) to circulate the energy freely through the 12 Primary Meridians. Because of this, the healing energy flows where it needs to go, no etiology needed. This is why cases like yours often do well with Flowing Zen Qigong.

Before my book came out in March, you would have had to pay $100-$500 for one of my online courses in order to learn FBSW. Now you can learn it for $10 (Kindle) or $18 (paperback). That’s because the book comes with an online mini-course that will teach you the 5-Phase Routine.

I need to be clear that I’m not a doctor, I’ve never played one on TV, and that it is literally illegal in the US for me to claim that qigong can cure cancer. However, in Chapter 5 of my book, I talk about what we can and cannot heal with qigong, and I use cancer as a theoretical example. I think this section will be of particular interest to you. Please keep us posted on your progress!

Click here to buy my book.

Question 2: Tina

Note: after receiving this submission, I emailed Tina to ask some follow-up questions. Because of this, I know more about her situation that might be revealed in her question.

Hi Tina. I understand that you ruptured your achilles tendon back in 2019 and had surgery to repair it. I also understand that you developed a chronic pain syndrome after the surgery and that doctors are not offering you good solutions. You mentioned that you believe your pain can be cured, but that you haven’t yet found a healer who understands what is going on.

I want you to know that I do understand what’s going on and I believe that qigong can help you to reclaim your life.

When it comes to chronic pain, Western medicine does yet not have good answers. That is changing with the rise of Mind-Body medicine, but the change is slow – too slow for you. Luckily, we don’t have to wait.

The first question we need to answer is why your body is saying no to qigong. It’s great that you’re in tune with your body and can hear when it cries out. But why is it saying no to qigong?

I suspect that a part of your psyche is saying no to qigong because it feels unsafe.

Why would something like qigong feel unsafe? Because qigong involves relaxing the nervous system and unblocking emotions that may have been stuck for years. Part of you probably feels that these emotions are too big to unblock. So that part of you resists.

If my theory is correct, then the solution is self-compassion. In the Zen tradition, we call this “metta”, or loving-kindness. The best way I’ve found to practice metta is to talk or write to the wounded part of myself as if it were a child.

Speak to this part of yourself with kindness, compassion, and understanding. Listen to it if you can. See if you can figure out why part of you feels unsafe with qigong. Make this self-compassion your practice until you feel safe enough to resume qigong.

As you resume your qigong, continue to be kind to yourself. The goal is to practice daily, or even twice daily, but this doesn’t mean that we should shame ourselves if we fail to reach that goal immediately. It might take a few months or even a few years to accomplish this goal. The more self-compassion you practice, the faster you’ll go.

On days when you feel a resistance to practicing, ask yourself if it’s okay to practice the 2-Minute Drill. It’s only 2 minutes. Would that be okay? Usually, the psyche will agree to this.

From there, try to do the 5-Phase Routine a few times a week. You can do a combination of sitting and standing. If you only stand for one phase, make it Phase 3. This article will give you some tips on doing qigong from a chair.

The combination of patience + self-compassion will inevitably lead you to a daily practice of the Flowing Zen 5-Phase Routine. And once you can do that 5-6 times per week, you will be well on your way to relieving your chronic pain and reclaiming your life.

You can do this! It’s okay to go slow as long as you do not give up.

Question 3: Lilly

Hi Lilly. I understand that you just learned the 5-Phase Routine a few weeks ago. Good for you and welcome to the Flowing Zen family!

I’m not a doctor, but it sounds to me like long-covid might be one possible explanation for your breathing problems. Have your doctors mentioned this? Remember, the latest research shows that you can get long-covid even if you had an asymptomatic case of covid.

Luckily, it doesn’t matter if it’s long-covid or anxiety or something else. It’s always good to work with medical professionals to rule out acute or serious problems, but you’ve already done that.

Now it’s time for you to contribute to your own healing process with qigong. The beautiful thing about Flowing Zen Qigong is that we don’t need a diagnosis. By practicing the 5-Phase Routine, which you can learn in the bonuses that come with my book, you will get all of your body’s healing processes flowing again.

Here’s my promise to you: Do the 5-Phase routine for 30 days in a row and you will see progress.

This doesn’t mean you’ll be 100% fixed in 30 days, but rather that you will see clear signs of progress. You might breathe a little easier, or feel that you don’t lose your breath as easily when sitting. Or you may feel that your overall energy levels have improved, along with your mood.

Make sure to use the Qi Chart that is included in the book bonuses. And remember – it’s not easy to practice the 5-Phase Routine daily. Be gentle with yourself as you take on this challenge. Use the 2-Minute drill to start, and work up to the 5-Phase Routine. Everything you need to start healing can be found in my book and the accompanying bonuses!

Question 4: Julie

Do you think fasting (aka Bigu fasting) is helpful or unnecessary? Asking as a cancer survivor.

Hi Julie. First, congrats on beating cancer! And I applaud your effort to continue making healthy lifestyle changes, including qigong. Good for you!

For those who don’t know, bigu (辟穀, pronounced “bee goo”), or “grain avoidance”, is an ancient Taoist fasting practice that was typically practiced by spiritualists. Some people interpret it as avoiding all food (aka water fasting) and others interpret it as fasting from carbohydrates (aka a low-carb or ketogenic diet). I think there are good arguments for both interpretations.

The last I checked, research was being done on the efficacy of water fasting for cancer outcomes. I am not sure if there is conclusive evidence yet. I know that a fasting-mimicking diet helped cancer patients survive and get over chemotherapy quicker [source], but I don’t know if further research has been done since then.

From a qigong perspective, there’s no question that fasting boosts the flow of qi. Spiritualists and ascetics have done this for years in order to focus the mind and cleanse the body. The Shaolin Monks probably practiced something like this for centuries. They probably ate once per day around noontime. Many Buddhist monks still follow a similar schedule. This in itself isn’t reason enough to copy them, but I think it’s interesting.

I myself have experimented with fasting for years, and so have many of my students. Even just a 12-hour fast from 8pm to 8am the following day can boost the flow of qi during qigong sessions..

This is an experiment that you can run yourself, assuming that it’s medically safe for you to fast for 12 hours. Limit your eating window to 12 hours on some days. See how you feel. Assuming that you’ve been practicing qigong previously, does it change the flow of qi in your body?

If fasting improves the flow of qi, then it’s safe to assume that it also has a general salutary effect. And this is, in a nutshell, what the ancient Taoists were saying.

I’m not recommending intermittent fasting per se, although I myself do it often. I am, however, saying that intermittent fasting helps with the flow of qi. I think there is also growing research being done on intermittent fasting. Here’s an interesting podcast on the subject by Andrew Huberman, Ph.D., a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine.

If you decide to try intermittent fasting, just do your normal 5-Phase Routine during the fasted period. If you get hungry, do the 2-minute drill and then drink some water after. This simple equation can make a 12-hour fast incredibly easy.

Question 5: Jonathon

If my dantian was already formed, then it wasn’t strong enough to feel until I did lots of qigong. Or if I formed it with qigong, then what’s the difference, practically speaking? I now have a pearl of qi at dantian. Et voilà!

In my school, we cultivate dantian in Phase 4 of the 5-Phase Routine. Later, adding zhan zhuang (the Warrior Stances) will also help. And later still, you can add Dantian Breathing and Small Universe Breathing.

Get to work on that dantian and then you can decide for yourself!

Question 6: Anonymous

I am on a healing journey. Detox for body health (not addictions). Insomnia 20 years (no sleep aid meds). I made a decision to do nothing till better. In early 2019, I worked with and on many things like Wellness Chiropractor and Integrative Manual Therapy (IMT). So question would be what self healing Ideas would you have? Yes I know I have to make Qigong a regular practice. Detox has made feet and hands painful. I look forward to your thoughts and insight.

Hello there. You say that you know that you have to make qigong a regular practice. But knowing is not enough. You have to act.

In my book, I talk about my own repeated failures while trying to make qigong a regular practice. It’s not easy to put all of your own failures on display for thousands of people, but I did it because I want my readers to know something important: If I can do it, you can too.

Making qigong a regular habit is not easy. As a teacher, I don’t just tell my students what to practice; I also help them to develop the HABIT of practicing. This is something that everyone struggles with. If you are human, then you will struggle as well.

From your submission, I know that you are in your 50s, your health is bad, and you have not yet learned the Flowing Zen 5-Phase Routine. My book contains all of my best thoughts, ideas, and insights into self-healing. It is the culmination of 30 years of practice and 17 years of teaching. It also comes with videos teaching the 5-Phase Routine.

If you understand English well enough to read it, then that is my recommendation. If you cannot understand my book, then I recommend that you read my blog and use a translator. My blog has 3 books worth of material. It is not as good as my book, but it’s free and you will learn a lot about qigong and self-healing!

From the heart,
Sifu Anthony

The post [April 2022] Ask Sifu Anthony appeared first on Flowing Zen.

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.

Ah, teaching. You teach me so much.

They say that to teach is to learn twice. I like that phrase a lot. The more I teach, the more it rings true.

Recently, a prospective student asked a question in our Facebook group. This happens all the time, almost daily.

But sometimes, a question catches me off guard. Something about the question forces me, as a teacher and also a practitioner, to look with fresh eyes.

In the Zen tradition, we call this Beginner’s Mind (shoshin, 初心). The more you advance in an art, the more important it is to cultivate Beginner’s Mind.

The question that this student asked did exactly that for me. It made me pause and look at the issue from a new perspective.

Today’s vlog (that’s a video log, as opposed to a blog, which is a web log) is the result of that student’s question, plus the Beginner’s Mind that it caused in me.

I hope you find it helpful. I certainly did!

In this video I cover:

1:04 – The question that inspired this video

2:33 – Do we really need to understand how Qigong works?

5:18 – 2 requirements for success with Qigong

6:00 – The 13 proven benefits of qigong & tai chi (click here for the free PDF)

8:09 – Why it’s critical to ask the right question

8:36 – How qigong works from an Eastern perspective

9:38 – How qigong works from a Western perspective

12:13 – What I really want for you

13:15 – IMPORTANT! Cure or Help?

Scroll down for the video, or click the button below to toggle the transcript.

Now I’d love to hear from you. Did this explanation make sense? Did it spark something? Or do you have a followup question? Let me know in the comments below.

From the heart,
Sifu Anthony

The post How Qigong Helps You Heal: What You Really Need to Know appeared first on Flowing Zen.

Are you eager to learn more about qigong, tai chi, and meditation? Are you struggling with discipline? Want to know more about the history and theory of these arts?

Then ask questions, grasshopper!

The human brain functions better when using questions. All teachers know this. They know that presenting information is only half the battle.

Maybe less than half the battle.

Getting students engaged with the information is the real battle.

And the best way to engage students is to get them to ask questions and start discussions.

Hence, my Ask Me (Almost) Anything series. Here are the ground rules:

• Click here to submit a question. (Anonymous questions will be given a pseudonym.)
• I’ll answer your question in an upcoming Ask Me (Almost) Anything.
• Click here to read more about why asking questions (not just reading answers) is so crucial.
• Comment below if you have follow-up questions, even if the original question wasn’t your own.
• Comment, like, or share this blog post if you’d like to see more of the same in the future.

Let’s dive in!

Dear Sifu Anthony,

Have you ever gotten the “feeling” that your teacher did not care about your development or progress in Tai Chi/Qigong? During the last one-on-one session I had with my teacher, he told me that I “embarrass him”. How do you go on teaching and advising others?

– Alicia

Dear Alicia,

I’m sorry to hear about your difficulties with your teacher. It’s awful to have someone you admire hurt you with their words. That must have been painful for you to hear.

The truth is that traditional Asian teachers can be extremely harsh.

I have the rare honor of having been harshly scolded by about a half dozen different Asian masters!

In any other setting, the scoldings I received would have been labeled as verbal abuse. But for some reason, we accept this kind of behavior from martial arts teachers.

I’m not entirely sure that’s a good thing in the 21st century.

Here’s the crazy part. I have near perfect recall for every technique I’ve ever been taught, I practice diligently, and I’m generally considered to be pretty talented at these arts.

All that — and I STILL got yelled at.

So don’t feel bad. This isn’t about you. It’s just how some of these Asian masters work.

Your job is to decide if you want to work with them or not.

If I were you, I would speak with my teacher, and ask for clarification. Communicate as honestly and clearly as you can.

It’s hard to have this kind of conversation with a good friend, so expect it to be 10x harder with your teacher.

If your teacher continues to verbally abuse you, or gives you an unsatisfactory answer, or can’t somehow frame his answer in a traditional context – then you might consider leaving.

Good teachers are hard to find, but not THAT hard. I’d rather travel 500 miles to learn from a good teacher than be abused by one around the corner.

Best,
Sifu Anthony

Dear Sifu Anthony,

In tai chi practice, there is intent and focus. When I do a qiqong set, I feel like I am just waving my arms around. What is the intent and focus I should be putting into my qiqong to get benefits other than just exercising my muscles and joints?

– Dave

Dear Dave,

I get question this question all the time. In fact, I wrote an entire article about this here

The #1 Mistake in Qigong, Tai Chi, and Meditation

In a nutshell, you’re paying way too much attention to the external aspects of qigong, and not enough attention to the internal aspects.

Qigong is an internal art. The important stuff happens on the inside.

If you feel like you’re just waving your arms around, then you’re not going deep enough into a meditative (or Zen) state of mind.

That focus that you crave — that’s what we call the Monkey Mind.

The Zen Mind is the antidote to the Monkey Mind. It doesn’t crave focus because it is already focused – on the present moment, on the breath, on even the simplest physical movement.

For example, I’ve been practicing Lifting The Sky for nearly 20 years. It’s a ridiculously simple exercise.

But you know what? I still don’t feel like I’m just waiving my hands in the air, even after 20 years.

That’s because the Zen Mind doesn’t have room for boredom.

The Zen Mind is one of the big themes of my 101 workshop. I strongly recommend that you take it, either in person or online.

Within the workshop experience, I can answer your questions not just by giving you intellectual answers, but by giving you the experience of what I’m talking about.

You can also download my free stuff for an audio that will give you a glimpse of the Zen mind.

Best,
Sifu Anthony

Dear Sifu,

Like you, I previously studied Karate and moved on in my case to Tai Chi and Qigong due to back issues. Now, 2 years into the Chinese martial arts, I struggle sometimes to stay motivated.

Sparring and self defense was enjoyable in karate but so is Qigong and learning martial aspects of Tai chi.

I guess the repetitiveness of training has got me in a bit of a rut.

Suggestions?

– Neal

Hi Neal,

Sorry to hear about the back issues. I can certainly relate.

I had terrible back pain in my Karate days. And my recent psoas injury has caused some issues to resurface. No fun at all.

But I’m not clear about something. Are your back issues preventing you from sparring? Please feel free to clarify below.

Regarding motivation — it’s a problem for all of us. Including me.

People think I must have tons of motivation. I really don’t.

I’m just lucky. Long ago, I happened to learn an important lesson: You don’t need motivation as long as you have good habits.

Training in qigong and tai chi is repetitive. That in itself shouldn’t be a problem if you’re in a meditative state of mind. (See my answer to Dave above.)

Nevertheless, if you’re plodding through the same old practice routine every time, then it’s time for some variation.

I like to show my students new and creative ways to practice. For example:

• Take your Tai Chi form, and practice it twice as fast as normal.
• Or practice it backwards.
• Or without hands.
• Or without the stances.
• Or do it out of sequence.
• Or do it in a confined space.
• Or do it with power.
• Or do it on uneven ground.

I could go on, but you get the point.

That said – when it comes to the martial path, there’s no replacement for dynamic, two-person training. I’m a big fan of Pushing Hands because it is a lot safer, and arguably more fun that sparring.

If you haven’t learned Pushing Hands, then go do it. It’s not hard to learn the basics. But there’s a lifetime of learning (and practicing) in those basics.

Best,
Sifu Anthony

Sifu,

I would like to ask about a number of things (one at a time, of course) that pertain to “spiritual” matters. In the past I have shied away from doing so because I had the impression that you only wanted to field a certain scope of inquiries and that you wanted to avoid being perceived as that kind of teacher. I really appreciate your attitude in that regard and I think it sets you apart from teachers in the best of ways, so I preface my question acknowledgement of that stance and the wisdom thereof. That being said, I would like to explore some possibilities with you: is there any way that we can talk about things like reincarnation? The ultimate purpose of these arts we practice? Psychic phenomena, their availability and relevance to us? Anything in that range would be very interesting to me. What do you think?

-Thanks,
Charles

Hey Charles. Good to hear from you!

It’s totally fine to ask questions like this. Don’t worry. The answer is always, “Yes, let’s talk!”

Here are my thoughts, one at a time:

Reincarnation: Yep. I believe in it, mostly because I happen to find the paradigm useful.

See, I tend to make lots mistakes in life. So the idea that I don’t have to get it all right in this lifetime is comforting to me.

Plus, pieces of me were forged in the center of a star billions of years ago. So I’m already a reincarnated star.

The Ultimate Purpose of These Arts: Are you talking about spiritual aspect of these arts?

Personally, that’s an important aspect of my training – but it’s not for everyone.

The older I get, the more I think that everything – from back pain to anxiety – is ultimately a spiritual issue. But how you phrase things really matters.

Many people come to me just wanting to get rid of chronic pain and have more energy. They’re not interesting in that “spirit” stuff, and I can’t blame them.

A few years later, once they get out of pain and have more energy, maybe they’ll become interested in mindfulness and spiritual training.

Also, I’m really wary of the whole “guru” thing. I think I can help a lot of people with their spiritual cultivation — but I’m no Buddha.

Maybe I’ll talk more about enlightenment once I reach it. What headline should I use for my blog post once I reach enlightenment?

Psychic Phenomena: To some people, feeling a little qi in the hands counts as a psychic phenomenon.

To me, transmitting qi without touching doesn’t even count.

I’m not sure how it works, whether it’s an electromagnetic field, or what – but I don’t consider myself a psychic just because I can transmit energy.

That said, I’ve seen some weird shit in the qigong world. I believe there are people with powers that even I would label as “psychic”.

The Zen traditional typically ignores all psychic phenomenon and encourages students to focus on meditation. The Taoist tradition, on the other hand, cultivates these powers in a holistic way.

Which path will you choose, grasshopper?

Yours,
Sifu Anthony  

From the heart,
Sifu Anthony

The post Ask Me Anything [February 2016] appeared first on Flowing Zen.

Asking questions is an important part of learning.

Here’s how the “Ask Sifu Anthony” series works.

The post Ask Sifu Anthony – June 2014 appeared first on Flowing Zen.

Asking questions is an important part of learning.

Here’s how the “Ask Sifu Anthony” series works.

Herbal Supplements

Question: What is you view on herbal supplements? In Chinese medicine, every herbal supplement is custom-prescribed by an acupuncture physician.  In the state of Florida, acupuncture colleges require over 450 credit-hours of training in Chinese herbology.  When I was in acupuncture college, I had to memorize the properties of hundreds of herbs.  And then we had to learn how to combine those herbs into formulas.  It was a lot of work!

And let’s not forget about diagnosis.  I can’t even count the number of hours we spent learning and practicing diagnosis.  Obviously, if the diagnosis is wrong, then so is the prescription.

There’s no such thing as an herb or supplement that is good for everyone.  For example, Ginseng can be wonderful for certain people, and damaging for others.

To answer your question — I think that herbal medicine is terrific when it is correctly prescribed.  But I always cringe when students walk into a health food store and buy herbs based on something that they read in a book, or heard from a friend.  One of my acupuncture professors summed it up perfectly, if a bit humorously, as follows:  “Health food stores are some of the most dangerous places on the planet.”

Spontaneous Qigong

Question: In your experience, why has spontaneous [qigong] been left out of qigong teaching? First of all, for those who may not be clear about the terminology, Flowing Breeze Swaying Willow and the Five Animal Play are both forms of spontaneous qigong, at least in my school.  You can read more about the theory of spontaneous qigong in my article: The Secret of Energy Flow.

To answer your question, the reason most schools don’t teach it because most teachers don’t know it.  And they don’t know it because the techniques were kept secret.  Even now, even after I’ve bee teaching the secrets openly for nearly a decade, people still don’t know them.  So you can imagine what it was in the past when masters only taught the secrets to select disciples.

Practicing in Public

Question:  Do you find that students in a public setting tend to hold back [when doing spontaneous qigong]? Whether students hold back during spontaneous qigong depends on a few factors.  The first factor is the student. Some students do better in private.  If they lock themselves in a private room, then they find it easier to relax and let go.

On the other hand, some students find the opposite to be true.  In other words, they are able to let go more easily in a group setting, with someone leading them through a session.

The setting itself is another factor.  For example, some studios find it easier to relax in my studio, which has walls and doors that offer a form of psychological security.  But others find it easier to relax out in the open, surrounded by nature.

The good news is that, with practice, students can learn to relax whether they are alone or in a group, indoors or outdoors.

Hitting Things

Question: Is it absolutely necessary for a Kung Fu student to eventually practice hitting things? I know that a lot of force can be acquired even with just stance training or “ta chong” exercises, but I’m not quite sure if I’ve picked up the skill of, say, projecting my internal force from my palm and into a target (like breaking the bottom of two bricks or what-have-you). Probably the most drastic (ridiculous?) thing I’ve seen is a kung fu school that has a “program” of over ten different sorts of objects for a student to practice their strikes on to develop different types of force (like inch force, release force, shock force, and others). I have to admit, my jaw dropped a little at hearing about such a program.

Conversely, is it necessary for a student to practice “being hit” by other students? To be honest, I’d rather avoid that part if I could! You’ll get different answers from different teachers.  I’ve gotten very different answers from my own teachers.

There are two basic camps.  Teachers of external arts typically encourage students to hit things like bags, poles, and partners.  Teachers of internal arts are typically at the other end of the spectrum, encouraging students to train qi and internal strength.

I’ve spent time in both camps.  Here’s my opinion, based on that experience.  As with most things in life, I think the answer lies somewhere in the middle. 

Since I teach internal arts, my students spend the majority of their time training qi and internal strength.  However, I also believe that, sooner or later, students need to spend some time hitting things.

The problem is that if you hit, say, a heavy bag too often, it can interfere with the development of qi.  And this makes sense.  The impact from hitting a bag forces the muscles and sinews to tighten, which in turn inhibits the flow of qi.

But if we never hit anything — not a bag, not bricks, not even another person in light sparring — then we have no idea of our own power, or lack thereof.  We run the very real risk of deluding ourselves into thinking that we are more powerful than we are.

As for being hit, I’m not a fan of it.  You need to learn to relax into light contact when sparring or doing drills, but that’s about the extent of it.  Otherwise, we can train the remaining skills using specific drills, like blink training and Pushing Hands.  And if you really want to be able to take punishment, then Iron Shirt is a far better choice that getting randomly hit during free sparring.

After the Honeymoon Phase

Question:I read blogs and study books, practice daily, attend class and train with my teacher’s videos. I’ve slowed down some of this a bit to let it all sink in, but I don’t want to lose my newly developed training habits. I want to maintain this as a lifelong practice.

So what does the student do after the ‘honeymoon phase’ starts to fade? How do we track if we are ‘staying on track’? How do we build joy while we’re building a routine? Unfortunately, there’s no simple answer.  Getting students to become lifelong practitioners is my mission — a mission that will likely take me a lifetime.

You’re doing a lot of things right — reading blogs and books, practicing, attending class, using videos, etc.  I would add goal setting to your list.  Setting goals, and measuring your progress, is incredibly important.  Read this article for more info on goal setting:  How To Supercharge Your Practice.

The fact is, the majority of students will stop practicing, at least for a period of time.  If I could say one thing to students who have gotten off track with their qigong practice it would be this: Try again!  It might take a few more tries, but eventually, the habit will stick.  In my experience, students who get off track, and then back on track later, often become some of the most successful practitioners.  I include myself in that list.

The Importance of Pausing in Qigong

Question: How important is the pause between movements in qigong? In the grand scheme of things, it’s not terribly important.  If you’ve read my article The #1 Mistake in Qigong, Tai Chi, and Meditation, then you know that the form is only worth 10% of your results.

However, the pausing also affects the breathing, which is worth 30% of your results.  So if we combine the two, the pause in a qigong exercise can, at most, be worth 40% of your results.  But since pausing is only one of many aspects of both the form and the breathing, it can’t realistically be worth the entire 40%.

Many qigong exercises don’t even use pausing.  Of course, many do, like Lifting The Sky.  My advice is to simply follow the 3 Golden Rules without worrying about the pausing.

Practicing From Books or Other Teachers

Question: How do I know if I can also practice lifting water (from Grandmaster Wong’s Tai Chi book) or other exercises from other teachers without detriment?  Once you learn from me (which if I’m not mistaken will happen in Arkansas in June), then you’ll be in a much better position to learn out of books, or from other teachers.

First of all, the heart-to-heart transmission that students experience after learning from a master seems to change things for students, and permanently.  It’s almost as if students are instantly attuned to the energy of the Cosmos (i.e. qi).

This doesn’t necessarily happen with all teachers.  In my experience, it has only happened with a few, most notably with Grandmaster Wong.  My students have reported the same thing, i.e. that it happens when learning from me, but not necessarily with all teachers.

Secondly, students who have learned spontaneous qigong from me (or another teacher, if you can find one) will be better able to avoid what you call “detriment”.   In fact, when students somehow hurt themselves with faulty qigong practices, the solution is to practice spontaneous qigong.  For example, I’ve had several students come to me (from other teachers) to repair the damage done by incorrect practice.  In each case, I did the same thing — I opened their energy points, and taught them spontaneous qigong.

In other words, if you’re already practicing spontaneous qigong daily, then you’re constantly protecting yourself from any mistakes you might make.  This gives you time to correct the mistakes, which happens naturally with practice and as you learn.

Generally speaking, avoid learning advanced qigong exercises from books, especially if they involve  visualization.  One of the students I mentioned above had made himself sick by practicing the Small Universe out of a book.  Bad idea.  I helped him regain his health, but hopefully, he’s learned his lesson!

Getting Fatigued After Qigong

Question: How does one moderate one’s body to not take in more energy than it can handle without symptoms of fatigue? I did 9 repetitions of 5 organ flow, and standing postures 1-2 minutes with healing sounds. About 20 minutes in time. I did feel the warmth and strength of my practice. I did experience fatigue an hour later. Is it the nervous system that gets fatigued. I understand that decreases time and repetitions will be effective. I am curious about the nature and location of this fatigue in my body. I’m assuming that you’ve learned “5 organ flow” and “healing sounds” from another teacher.  In that case, it’s hard for me to give advice on exercises that I don’t teach.

I hate to sound like a broken record in this Q&A, but I recommend that you learn spontaneous qigong.  No matter what type of qigong you are practicing, Flowing Breeze Swaying Willow will enhance it.  I say that not based on conjecture, but based on my experience teaching hundreds of students who had previously learned other styles of qigong.

In qigong, we are either circulating energy, or cultivating energy (or both).  For beginners, it’s more important to circulate energy than to build.

That’s why spontaneous qigong is so important — because it is the single most effect exercise I’ve ever found for circulating the qi.  If you get the chance to learn it, then grab it!

If you have questions for me, post them below in the comments. I’ll answer them in next month’s edition of Ask Sifu Anthony.

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