This video shows you some Qigong for chest opening, lung cleansing and immune strength. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.
These classes are free and everyone is welcome, however, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.
You can join my live classes on Zoom on the first Thursday of each month at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
Chest tightness and congestion are common problems in our modern-day lifestyle which involves spending a significant amount of time in a hunched or slumped posture. Driving, working on screens and phone use all cause us to too easily adopt a posture that constricts the lungs and impairs efficient breathing. This can result in:
Physically: feeling short of breath, fatigued, having a weakened immune system (see below for explanation);
Mentally: feeling anxious, depressed, unmotivated, not focused, lacking in confidence and self-esteem.
Research has shown that developing an upright posture with an open chest area can help with:
Physically: less fatigue, easier breathing, increased resilience;
Mentally: more mental clarity, less anxiety and depression, more confidence and a better mood.
In terms of Traditional Chinese Medicine (TCM) the Lung system is responsible for breathing, water metabolism, associated with the emotions of sadness and grief and self-confidence/value of oneself. The Lung is also responsible for the strength of our defensive Qi (Wei Qi) so by creating the conditions for smooth and abundant flow of Qi to the Lungs, we can help to strengthen our immunity.
Qigong exercises combining simple movements with the breath and mind focus can help to:
Open the chest area and improve breathing efficiency;
Enhance immunity;
Relieve fatigue;
Improve mood.
In the video lesson on this page you can follow along with some simple beginner Qigong exercises to
Cleanse the lungs of waste or stale air and open up the chest area.
Encourage the flow of Qi through the Lung channel (from just under the collar bones on each side, down the arms to the tip of the thumbs).
Strengthen the lungs so that you can increase the efficiency of your breathing.
Place one hand on top of the other on your lower abdomen. Inhale through your nose. Exhale through your mouth, at the same time leaning foward and gently pressing the abdomen inwards towards your spine. Repeat 3 times. Inhale through the nose to fill your lungs as much as you can, at the same time leaning back slightly and extending your arms to the sides at shoulder level. Hold your breath for a short time. Exhale through your mouth as you come back to an upright position. Repeat 3 times.
Inhale and lift your arms up to shoulder level in front of you. Make loose fists then extend your index fingers and thumbs out from the fist. Press the heels of the hands away from you so that you feel a stretch along the inside of your forearms. Exhale, moving your arms out to the sides at shoulder level, keeping your index fingers pointing to upwards and focusing on pressing the heels of your hands away from you. Bring your mind to the lung chanel running from beneath the collar bones to your thumbs. Inhale back to your starting position. Repeat 3 times.
Strengthen the Lungs:
Adopt a comfortable seated position. Use your right index and middle finger to find your pulse on your left hand. Rest your tongue on the roof of your mouth. Inhale and hold for 20 beats of your pulse (less if this is uncomfortable for you or you have any history of heart/cardiovascular disease, high blood pressure or feel generally weak in any way). Exhale, at the same time, dropping your tongue away from the roof of your mouth and making the sound “Song”. Make this exhalation as long as possible. Repeat 3 times.
Note: If you can’t hold your breath for long then instead focus on a long, slow exhalation.
You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
If you are new to Qigong you’ll probably find my Ultimate Guide ToHealth and WellbeingWithQigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.
You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.
This video shows you a Qigong exercise and a Qigong meditation to help improve bladder health and manage urinary incontinence. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.
These classes are free and everyone is welcome, however, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.
You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
Qigong For Bladder Health and Urinary Incontinence – Introduction
Overactive bladder (OAB) is thought to affect millions of people worldwide. It is defined as a sudden urge, frequency ( more than 8 times in 24 hours) or leakage of urine. It can affect both men (commonly post-prostate issues) and women (commonly post-menopause).
OAB tends to occur more in older adults but can be also caused by the following factors:
Stress and anxiety (fright or flight response);
Medications, e.g. diuretics, antidepressants, sleeping tablets;
Post birth
Post surgery, e.g. prostate surgery;
Constipation (increases pressure on the bladder);
Exercise or actions which increase pressure in the lower abdominal area, e.g. coughing, sneezing, laughing.
The video lesson on this page is divided into two parts showing you:
A Qigong exercise called “Grasping the Feet With Both Hands” (one of the 8 Pieces of Brocade movements) which helps create the conditions for free flow of Qi through the Bladder channel, strengthens the kidneys and benefits the waist and hamstrings.
A Qigong meditation and breathing exercise to help relieve anxiety and stress and calm the nervous system.
Qigong For Bladder Health and Urinary Incontinence – Method
Grasping The Feet With Both Hands
Practice this method by choosing the range of movement which best suits you. Repeat 9 times. NOTE: TAKE CARE WITH FORWARD BENDING IF YOU HAVE ANY ISSUES WITH BLOOD PRESSURE, OSTEOPOROSIS OR LOWER BACK PAIN. Relax and perform a few abdominal breaths.
Qigong Meditation & Breathing
Practice 3 abdominal breaths to settle into your practice. Continue breathing in this way and each time you exhale, let go of physical tension and “melt down” into the floor. Bring your mind to your kidneys, bladder and pelvic floor, keeping it in this area as you continue breathing. Count to 3 as you breathe in and 3 as your breathe out. Repeat 3 times. Count to 4 as you breathe in and 4 as your breathe out. Repeat 3 times. Count to 5 as you breathe in and 5 as your breathe out. Repeat 3 times. Count to 6 as you breathe in and 6 as your breathe out. Repeat 3 times. Consolidate your practice with a few abdominal breaths.
Practice this Qigong meditation twice per day for 2 weeks and observe the frequency of your urge to urinate (it may decrease, even in this short time).
You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
If you are new to Qigong you’ll probably find my Ultimate Guide ToHealth and WellbeingWithQigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.
You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.
This video shows you a Qigong meditation for deep sleep which helps to calm your mind and relax your body from a lying (supine) posture. It was taught by myself, Dr. Janice Tucker, the founder of the Space To Relax Programme of Qigong video lessons.
These classes are free and everyone is welcome, however, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
I have been teaching Qigong for two decades and am a practitioner of acupuncture and Traditional Chinese Medicine. My passion is helping people just like you to develop skills, knowledge and tools to rebalance and maintain your health.
You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
Qigong Meditation For Deep Sleep – Introduction
I think you’ll agree that many of us have experienced problems with sleep at one time or another. Sleep problems are all too common and, if left to continue, can develop into long-term interruption of your sleep pattern.
Sleep is connected with so many “re” words like relaxation, repair, rejuvenation, revitalisation, recharging, rehabilitation and restoration so you can imagine the consequences of these functions not taking happening when we enjoy our rest time.
One thing is for sure, if we do not sleep well then we do not wake the next day feeling refreshed and this can have a significant knock-on effect on day-to-day life. We may feel:
physically exhausted;
irritable and short tempered;
unable to concentrate and focus our minds clearly;
stressed and anxious because we are too exhausted to cope with everything we want to do during the day.
The good news is that Qigong and Traditional Chinese Medicine (TCM) offer a practical tool that you can use in the management of sleep issues. In TCM terms, we can only enjoy deep and peaceful sleep when we have a calm mind which means a mind without distraction, anxiety or excessive “chatter” when we settle down at night.
The video lesson on this page is divided into two parts showing you:
A comfortable lying down (supine) position which allows for open and free flow of Qi, blood and fluid throughout the body with the result that your body and mind quickly come into a state of relaxation without tension.
A Qigong meditation for deep sleep. Use your breath and mind to focus on total relaxation of your physical body and mind, bringing the mind into the all so important calm state which will allow restful and good quality sleep to happen.
Qigong Meditation For Deep Sleep – Method
Lying Down (Supine) Qigong Posture
Sit on the floor with your knees bent, feet flat on the floor. Lower yourself down slowly to the lie on floor using your arms to support you. Tuck your chin in towards your throat and feel the elongation in the back of your neck, resting your head on a blanket or small pillow. Move your shoulder blades down the back of your body. Feel a natural curve in the lower back. Your knees can be bent or straight. Be sure you are not feeling tightness in your lower back. Rest your hands a few inches away from the sides of your body. Feel length from the base of your spine all the way up to the top of the back of your head. Relax and perform a few abdominal breaths.
Qigong Meditation For Deep Sleep
Firstly, breathe in through your nose and out through your mouth, making the exhalation longer than the inhalation. The aim is to rid sick or turbid Qi from your body. Repeat for 6 breaths. Practice 6 abdominal breaths to settle into your practice. Follow along with my voice as I talk you through the Qigong meditation for deep sleep called “Relax, Expand and Nourish the Heart”. Consolidate your practice with a few abdominal breaths.
You’ll find many other live lesson replays on my blog page. Take a look at some of them to find methods that you can easily combine with this one. You can use the search box on the blog page to find any topics you are interested in.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. After you sign up I’ll send details to your email with links to the Zoom classes. Check your junk/spam folders for notifications and then share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please click here. In these lessons, you’ll learn more about abdominal breathing, Qi movement and how to rid waste Qi. This will help you to feel more relaxed and energised.
If you are new to Qigong you’ll probably find my Ultimate Guide ToHealth and WellbeingWithQigong very helpful which explains the origins and benefits of Qigong along with 10 beginner Qigong exercises to get you started.
You can click the red “subscribe” button to join my YouTube channel. That way you won’t miss any future Qigong lessons from me.
This is a replay of a live session showing you a Qigong routine for Spring, taught by myself, Dr. Janice Tucker. I have been teaching Qigong for two decades and am the founder of the Space To Relax Programme of Qigong video lessons. I’m also a practitioner of acupuncture and Traditional Chinese Medicine. You can join my live classes on Zoom every Thursday at 4 pm Irish time. Click here to join us (lesson replays sent out by email in case you can’t make it).
These classes are free and everyone is welcome. However, if you’d like to contribute as a thank you for the class click here. 50% of donations will go to the ICU staff in my local hospital in Co. Kerry. The other 50% goes towards the upkeep of this website.
Qigong Evening Practice – Introduction
For a Qigong evening practice you are looking to encourage a state in which you mind is calm and your body is relaxed. You also want to rid any “waste” Qi which may have accumulated during your daily activities. This will then enable you to enjoy restful sleep, waking up the next morning feeling refreshed and ready to take on the day!
In this video you can follow along with a simple Qigong evening practice.
1. Begin with Abdominal Breathing to calm the mind and prepare yourself for your practice (more details here).
2. Discharge waste Qi which may have accumulated during the day with vibrating movements of the body. This is like taking a shower on the inside of your body and mind to leave you feeling clear-minded. A more detailed explanation of this method is in Lesson 3 of my Space To Relax free video series which you can get here.
3. Relax, Expand and Nourish the Heart method is one of the best Qigong methods I know of to help if you are having difficulty sleeping. Follow along with this method in more detail here. Don’t forget to smile! 🙂
4. Come back to your abdominal breathing and observe how you feel.
Previous Live Lesson Replays
Previous live lesson replays are listed below and can be found on my blog page.
Click the image above to follow along with the Qigong class!
What Can I Do Next?
To sign up and attend the live online sessions please click here. Classes are free of charge and suitable if you’re a beginner or have more Qigong experience. Once you sign up I’ll send details to your email with links to the Zoom classes (check your junk/spam folders for notifications). Please share this information with your family and friends as everyone is more than welcome.
If you’d like to take your practice to the next level with my structured, step-by-step Space To Relax Qigong programme of 50 video lessons accompanied by audio and PDF files with support from me every step of the way then click here.
To get my free part video series of 3 Qigong lessons which will be delivered to you by email over the course of one week please go to my homepage. In these lessons you’ll learn more about abdominal breathing and Qi movement. You’ll also learn how to rid waste Qi from your body order to feel more relaxed and energised.
You can also click the red “subscribe” button to join my YouTube channel. That way, you won’t miss any future Qigong lessons from me.
