Basic Instructions for Breathing Meditation

Breathing exercises are the main essence of Qigong practice.

There are '48 Hands' with 1-21 basic exercises and 22-48 advanced exercises that are practiced in order.

Because it requires certain knowledge and experience in qi and breath works, I recommend to first start with a simple yogic breathing exercise.


The practice of yoga starts with a meditation which includes breathing. This is called Pranayama.


Prana means "life force energy" (equivalent to qi), or breath sustaining the body.
Ayama means "to extend" or "draw out."
Put together, pranayama means breath extension and control.


There are 5 forms of prana.

• udana vayu - used in the throat region for speech
• prana vayu - used in the chest region for breathing
• samana vayu - used in the central region for digestion
• apana vayu - used in the lower abdomen for elimination
• vyana vayu - used for distributing energy to all parts of the body

When the prana leaves the body through exhalation, this is called apana, the eliminated energy. 

All forms of prana are necessary and need to be in balance for the body to function properly. 



Basic Instructions

1. Find a quiet place where there is no distraction. When practicing indoors, have a window open or let in some fresh air before starting. 

2. Sit in a lotus posture, or on a chair. Keep a straight spine and back.

3. Visualize a stream running through your body, bringing energy from the universe through the top of your head (sahasrara-crown chakra) and energy from the earth through the base of your spine (muladhara-root chakra). Gather this energy to form a ball at your anahata-heart chakra. The article, Anahata (Heart) Chakra Meditation has detailed instructions on it. 

4. Breathe deeply, slowly, and naturally without any strain.

✳︎ Practice with an empty stomach. Wait at least 3 hours after a big, heavy meal, or 1.5 hours after a light meal or snack. The food in the stomach requires oxygen and blood for digestion, which reduces the oxygen and blood flow to the brain and lowers the concentration.

✳︎ Practice 2 times a day for best results: early morning before breakfast and early evening before dinner.

✳︎ Wait at least 15 minutes after the breathing exercises to eat.


The goal for practicing pranayama is to reduce as much apana, the used-up energy that must be eliminated.

Signs of having too much apana:

• short of breath
• cannot hold breath
• cannot exhale slowly

This leads to problems in all parts of the body. By having less apana, more prana can enter into the body. 



General Principles of the Breathing Meditation

1. Breathing exercise should never be pushed to the point of weariness or exhaustion. When you are feeling slightly tired, stop to rest. 

2. The exercises should not be repeated too often. 

3. They should not be merely mechanical.

4. There should be no hurry or haste. 

5. Attention should be concentrated on the exercise while practiced. 

6. There should always be variety and change in the exercises. 

7. Exercises should always be gentle and non-violent.

8. Breathing should not be irregular or jerky, but smooth, steady, and continuous. 

9. Never suppress the body's natural urges during the exercises. Take a short breath between the long, slow breaths when needed. 

10. Exhaling is the most important part of the breathing exercises. 



Here are 10 yogic breathing exercises that are most effective. 

1. Ujjayi Pranayama
2. Surya-Bhedana Pranayama
3. Bhastrika Pranayama
4. Kapalabhati Pranayama
5. Sitkali Pranayama
6. Sama Vritti Pranayama
7. Anuloma Pranayama
8. Pratiloma Pranayama
9. Sahita Kumbhaka Pranayama
10. Kevala Kumbhaka Pranayama


The purpose of training oneself with yoga is to ultimately reach liberation from one's physical body by surpassing life to prepare for the experience of death. 

Qigong is the practice of strengthening the flow of qi to support and enhance a harmonious life.

The '48 Hands' of qigong breathing exercises are active meditation that is practiced with your eyes either open or closed.