48 Hands of Qigong: Instructions For Breathing Exercises

There are 48 'Hands' or methods of Qigong breathing exercises.

This is recommended for people with a good amount of knowledge and experience on energy, breathing methods, and healing. to further deepen their practice and find their own variations on breathing exercises.

Breathing is a reflection of the anahata (heart), which is human consciousness.

By directing the breaths through your physical body with your intentions and visualizations, the tension/ relaxation of the body can be controlled, which means to have more awareness of the motions of energy.

Energy is always in motion - when it stagnates or ceases to move, there is transformation of the form through decomposition or death. When the motion is more active and vibrant, it heals, revitalizes, and promotes life.

The breathing exercises become even more effective by adding physical motions. I guide the qi-energy through my body with my hands and arms, you can find your own creative and comfortable ways in moving your body while practicing the breathing exercises. 

As you practice more, the breath becomes unified with the anahata. The tension/ relaxation of the muscles and nerves in the physical body will happen in the correct ways without having to direct the qi with your intentions or visualizations.


Of the 48 Hands, 1-21 are beginners level.

You can start with a few exercises, maybe the first 3~5, then add more as you continue to practice. Give yourself a good amount of time to go through them in sequence.

22-48 are advanced level exercises. There are tips for you to try when practicing them to aim for mastery.


My Qigong master has been generously teaching these exercises for free, and so it's my obligation to pass on this fundamental yet highly valuable information for people to benefit from.

Please feel free to share or utilize this information of the 48 Qigong Breathing Exercises in your yoga, meditation, or qigong sessions and courses. There's no need for you to mention about sharing or utilizing the exercises, but I'd be more than glad to hear your experiences with them too.


Basic Information

'Entrance Point' - where the qi enters into your body.
'Holding Point' - where the qi is being held.
'Passing Point' -  where the qi flows through
'Outlet Point' - where the qi leaves the body.

Inhale through your nose.
Hold your breath where the qi is being held.
Exhale through your mouth.

Take about 3 minutes per breath/ movement exercise (about 1 minute each for inhale, hold, exhale).


Beginners Breathing Exercises 1-21


1. Entrance Point: Sacrum
    Holding Point: Solar Plexus
    Outlet Point: Sacrum

Inhale qi from the sacrum. Fill your body up with qi down the solar plexus, then exhale through the sacrum.


2. Entrance point: Sacrum
    Holding point: Crown chakra
    Outlet point: Sacrum

Inhale from the sacrum, bring up to the crown of the head and hold it there for a moment. Release and bring down from the crown of the head, exhale through the sacrum.


3. Entrance point: Crown chakra
    Holding point: Abdomen
    Outlet point: Crown chakra

Inhale through the crown chakra. Fill up until the abdomen and hold for a moment. Push up from below, exhale through the crown.

☆Caution: If this causes nausea, stop and avoid this exercise.


4. Entrance point: Sacrum
    Holding point: Upper half of the body
    Outlet point: Crown chakra

Inhale from the sacrum. Fill up the whole upper half of the body and hold for a moment. Push up from below, exhale through the crown.


5. Entrance point: Sacrum
    Holding point: Upper half of the body
    Outlet point: Palms of the hands

Inhale from the sacrum, fill up until the crown of the head. Bring awareness to both arms and hold. Exhale through the palms of the hands.


6. Entrance point: Palms of the hands
    Holding point: Upper half of the body
    Outlet point: Palms of the hands

Inhale from the palms of the hands. Bring the qi to the chest, then fill up until the abdomen and hold. Send outward from below, through the palms.


7. Entrance point: Crown chakra
    Holding point: Whole body
    Outlet point: Soles of the feet

Inhale from the crown chakra, fill up until the abdomen and hold. Release from the crown, bring consciousness down, bring through the legs and exhale through the soles of the feet.

☆Caution: If there is nausea, stop and avoid.


8. Entrance point: Soles of the feet
    Holding point: Abdomen
    Outlet point: Soles of the feet

Inhale through the soles of the feet going upward, fill up until the area slightly above the navel with your consciousness and hold your breath. Loosen and release from the abdomen downward, and exhale through the soles of the feet.


9. Entrance point: Soles of the feet
    Holding point: Chest
    Outlet point: Soles of the feet

Same procedures #8, fill up to the chest.


10. Entrance point: Soles of the feet
      Holding point: Whole body
      Outlet point: Soles of the feet

Same procedures as #8, fill up entire body up till the crown.


11. Entrance point: Soles of the feet
      Holding point: Whole body
      Outlet point: Crown chakra

Inhale through the soles, fill up entire body and hold, exhale through the crown chakra.


12. Entrance point: Soles of the feet
      Holding point: Whole body
      Outlet point: Palms of the hands

Inhale through the soles, fill up the whole body and hold, exhale through the palms.


13. Entrance point: Soles of the feet
      Holding point: Abdomen
      Outlet point: Solar Plexus

Inhale through the soles, fill up until the abdomen, send it far out in forward direction through the solar plexus.


14. Entrance point: Soles of the feet
      Holding point: Whole body
      Outlet point: Solar Plexus

Inhale through the soles, fill up whole body, loosen and release from the crown, down to the solar plexus and hold it there for a moment. Send it far out in a forward direction through the solar plexus.


15. Entrance point: Palms of the hands
      Holding point: Upper body
      Outlet point: Solar Plexus

Inhale through the palms, up to the crown chakra, filling the whole upper body. Release and bring down from the crown to the solar plexus and enlarge it there, then send it far out, straight forward.


16. Entrance point: Crown chakra
      Holding point: Upper body
      Outlet point: Solar Plexus

Inhale through the crown chakra, filling up the whole upper body. Relax and release from the crown, exhale through the solar plexus.

☆Caution: Stop and avoid if there is nausea.


17. Entrance point: Soles of the feet
      Passing points: Soles of the feet→Sacrum→Spine→Crown (hold here for a moment)→downward through the front side of the body→Abdomen (hold again)
      Outlet point: Soles of the feet

☆Caution: Stop and avoid if there is nausea.


18. Entrance point: Soles of the feet
      Passing points: reversed direction as #17
      Outlet point: Soles of the feet

☆Caution: Stop and avoid if there is nausea.


19. Entrance point: Left nostril
      Passing point/ turning point: Ida Nadi/ Root chakra
      Outlet point: Left nostril

Close the right nostril with your thumb. Inhale slowly through the left nostril, consciously bring it down through the ida nadi. Turn around at the root chakra, back up through the same path. Exhale through the left nostril.


20. Entrance point: Right nostril
      Passing point/ turning point: Pingala nadi/ Root chakra
      Outlet point: Right nostril

Hold and close left nostril with finger. Inhale slowly through right nostril, consciously bring it down through the pingala nadi. Turn around at the root chakra, back up through the same path. Exhale through the right nostril.


21. Entrance point: Nostrils
      Passing points: Ida/ Pingala nadis
      Outlet point: Nostrils

Alternate #19 and #20.



Advanced Breathing Exercises 22-48


22. Entrance point: Root chakra
      Passing point: Sushumna nadi upward
      Outlet point: Crown chakra

Inhale through the root chakra, raise it through the sushumna nadi, exhale through the crown chakra.


23. Entrance point: Crown chakra
      Passing point: Sushumna nadi downward
      Outlet point: Root chakra

Reversed direction of #22.

☆Caution: stop and avoid if feeling nauseous


24. Entrance point: Right palm
      Passing points: Arm→shoulder→collar bones
      Outlet point: Left palm

Breathe in through the right palm, raise it through the right arm and through the collar bones, down through the left arm and out the left palm.

Tip: Place your right palm on another person (anywhere of their body that you can feel their qi) or hold an object in your right palm.


25. Entrance Point: Left palm
      Passing points: Arm→shoulder→collar bones
      Outlet point: Right palm

Inhale through the left palm, raise it thought the left arm and through the collar bones, down through the right arm and exhale the right palm.

Tip: Place your left palm on another person (anywhere of their body that you can feel their qi) or hold an object in your left palm.


26. Entrance Point: Sole of the right foot
      Passing Points: Right foot→hip joint→inside the pubic bone→left foot
      Outlet Point: Sole of the left foot

Tip: Use the qi of particular places such as holy or sacred sites to flow through the passing points in this exercise.


27. Entrance Point: Sole of the left foot
      Passing Points: Left foot→hip joint→inside the pubic bone→right foot
      Outlet Point: Sole of the Right foot

Tip: Use the qi-energy of particular places such as holy or sacred sites to flow through the passing points in this exercise.

28. Entrance Point: Crown chakra
      Passing Points: Neck→collar bones (lower line of the bone)
      Outlet Point: Palms of both hands

Tip: Use the qi from a angelic higher being. Once you've created a steady flow of qi, breathe freely and focus on keeping the qi flow.


29. Entrance Point: Palms of both hands
      Passing Points: Collar bones (lower line of the bones)→neck→crown chakra
      Outlet Point: Crown chakra

Tip: Inhale any negative qi from body parts that have pains, let them out through the crown chakra. Once you've created a steady flow of qi, breathe freely and focus on keeping the qi flow.

For practitioners with 15,000% or greater activation of anahata chakra, visualize a figure of Brahma (梵天) above your crown chakra to remove the negative qi.


30. Entrance Point: Crown chakra
      Passing Point: same as 28
      Outlet Point: Finger tips

Tip: Experiment using just one finger or multiple fingers. Visualize the form and movements of the qi that enters to the negatively affected area. There are infinite number of variations.


31, Entrance Point: Finger tips
      Passing Point: same as 29
      Outlet Point: Crown chakra


32. Entrance Point: Abdomen
      Passing Point: Abdomen
      Outlet Point: Finger tips

Inhale and fill up your abdomen, hold the qi there as you send qi far out from your finger tips in a thin ray of light. 


33. Entrance: Sole of feet
      Passing Points: Whole body
      Outlet Point: Finger tip

Inhale from the soles of your feet, create a flow through your body to let the qi flow out from a particular finger of your choice.

Tip: Use the qi of the earth, a holy/ sacred site, your home, etc.


34. Entrance Point: Finger tip
      Holding Point: Anahata-heart chakra
      Outlet Point: Finger tip

Inhale from your finger tip, fill up your anahata chakra. Let it flow back the same path and exhale to let out qi from your finger tip.

Tip: Infuse your positive emotions, intentions or desires into the qi when sending out.


35. Entrance Point: Anahata chakra
      Passing Points: Collar bones (lower line of the bones)→arms
      Outlet Point: Finger tip

Bring your awareness to focus on your anahata chakra as you inhale.

Tip: Infuse the qi with your intentions, desires, and mantras.


36. Entrance Point: Anahata chakra
      Passing Points: Straight from anahata chakra to the crown chakra
      Outlet Point: Crown chakra

Tip: Gather all of your negative energies to your anahata chakra as you inhale. Shoot the qi straight up and outward from the crown chakra.


37. Entrance Point: Anahata chakra
      Holding Point: 3rd-Eye chakra
      Outlet Point: Forehead

Gather all of your qi from the whole body to your anahata as you inhale, push up towards the 3rd-Eye
chakra and hold. Exhale as you let out the qi straight forward and far out from your forehead.


38. Entrance Point: Abdomen
      Holding Point: Abdomen
      Outlet Point: Abdomen

Inhale, fill up, and exhale to continuously take in and let out qi simultaneously.


39. Entrance Point: One of the palms
      Holding Point: One of the palms
      Outlet Point: One of the palms

Only use the right or left hand at a time. Focus your awareness to the palm of one of your hands, let the qi out straight ahead of you.

Tip: Visualize throwing an actual ball as you direct the qi energy out from your hand.


40. Entrance Point: Finger tip
      Holding Point: Finger tip
      Outlet Point: Finger tip

Focus your awareness to only one finger and gather qi there as you inhale. Exhale as you let out from the same finger. 

Tip: Recommended for acupuncture and massage therapists.


41. Entrance Point: Tips of all 10 fingers and toes
      Passing Points: Both arms and legs
      Outlet Point: Abdomen

Inhale from the tips of all 10 fingers and toes, gather qi to the abdomen. Exhale and send out qi straight forward from the abdomen.

☆Caution: If there is any nausea, stop and omit this exercise.


42. Entrance Points: Crown chakra and sole of the feet
      Outlet Point: Abdomen

Inhale from the crown chakra and the soles of your feet simultaneously, gathering qi in your abdomen. Exhale straight forward from the abdomen.

☆Caution: If there is any nausea, stop and omit this exercise.


43. Entrance Point: Soles of the feet
      Holding Point: Energy space created beyond your physical body
      Outlet Point: Crown chakra

Using your visualization, create a hole (at least about a few meters wide) in the ground where you stand. Inhale as you create a huge energy space that surrounds you and hold the qi in the space. Breathe freely as you let qi flow through from the soles of your feet to the crown chakra and out.

Tip: Recommended for singers and speakers.


44. Entrance Point: Soles of the feet
      Holding Point: Energy space created beyond your physical body
      Outlet Point: Abdomen

Same as 43, visualize a huge tree, pipe, or channel as big and tall as a building could be. Exhale as you let out qi from the abdomen in all directions.


45. Entrance Point: Soles of the feet
      Holding Point: Energy space created beyond your physical body
      Outlet Point: Palms of the hands

Tip: Recommended for rare healers who have the ability to utilize a huge energy space for giving direct hands-on healing to a number of people at a time.


46. Entrance Point: Sacrum
      Holding Point: Upper body
      Outlet Point: Forehead

Same procedure as 37. Practice to strengthen your intentions with qi.


47. Entrance Point: Soles of the feet
      Holding Point: Whole body
      Outlet Point: Forehead

Same procedure as 37. Practice to strengthen your intentions with qi.


48. Entrance Point: 3rd-Eye chakra
      Outlet Point; 3rd-Eye chakra

Simultaneously gather qi to the 3rd-eye and let out from there.