Short answer: gentle, regular practice
Practices that many people describe as “activating chi” are usually simple and gentle. Slow breathing, a relaxed standing posture or tai chi movement, and a few minutes of seated meditation are the most common. Nothing has to be forced. The aim is to make the body’s energy easier to notice over time, and the results are personal and often subtle. For a guide to noticing and locating chi, see how do you find your chi?.
Start with slow belly breathing
Belly breathing is the most common starting point. Lie on your back with one hand resting low on your belly. Breathe in gently through your nose, so that your hand rises a little, and breathe out slowly. Keep your shoulders and hips relaxed. Practise for a few minutes at a time.
Once that feels natural, you can do it sitting or standing. Do not push the breath or make it deeper than feels comfortable.
Square breathing for a steady count
Square breathing uses equal counts for each part of the breath. A good start is five seconds to breathe in, five seconds to hold lightly, five seconds to breathe out and five seconds to rest without breathing. Do not tense the body during the holds, and keep the counts short if they feel uncomfortable. Stop at once if you feel dizzy or light-headed.
A standing practice, built up over weeks
Standing still is a traditional way to settle the body. Stand with your feet about shoulder-width apart, your knees softly bent, and your arms rounded in front of you as if holding a large tree. Keep your back straight but relaxed, and breathe low into your belly.
Start with one or two minutes. Build up slowly to five or ten minutes over several weeks, and stop if your legs or back ache, or if you feel unwell.
Tai chi basics: posture and relaxed movement
Tai chi is a slow martial art that combines posture, movement and breath. A few basics help:
- Keep your feet shoulder-width apart, with your weight balanced evenly.
- Keep your knees slightly bent, never locked.
- Keep your spine straight but relaxed, as if each vertebra floats above the one below.
- Rest the tip of your tongue gently on the roof of your mouth.
- Notice your breath, and keep it steady.
A class is the best way to learn the movements safely. Online videos can help you practise between classes.
Hand exercises, and what the sensations mean
Some people rub their palms together until they feel warm, then hold their hands apart and notice what they feel. Some also rub their fingertips together. Warmth, tingling or a gentle push-pull feeling in the palms are common reports. They are pleasant to notice, but they are not a sign that your practice is working better than someone else’s, and they do not prove that chi has moved. Treat them as a moment of attention, not as a measure.
A short seated meditation routine
Sit comfortably, cross-legged on the floor or upright in a chair with your feet flat. Rest your hands lightly on your lap. Keep your spine straight without tensing. Relax your gaze or close your eyes.
Notice how your body feels where it touches the seat. Notice your breath as it comes in and goes out. If your mind wanders, gently bring your attention back. Ten minutes a day is a good start. Choose a quiet place, and do not eat a large meal right before you sit.
Daily habits that support the practice
Practice works better with a few supportive habits:
- Sleep. Regular, restful sleep helps the body recover from the day.
- Meals. Eat lighter meals before practising, so you feel alert and relaxed rather than heavy.
- Time outdoors. A walk in daylight or fresh air is a simple way to reset.
- Movement. Regular walking and stretching support the same aims as tai chi.
When to stop or see a doctor
Stop and rest if you feel dizzy, light-headed, short of breath, chest tightness, headache or overheating. Do not hold the breath for long or push the exhale.
Some groups should take extra care. If you are pregnant, have a heart or blood-pressure condition, are older, or have a joint or muscle injury, check with a doctor before you start breath work or tai chi. Persistent tiredness or low energy is a question for a doctor, not for a chi practice.
A simple weekly plan
- Days 1 to 3: five minutes of belly breathing each morning.
- Days 4 to 5: add two minutes of standing practice after breathing.
- Days 6 to 7: add ten minutes of seated meditation, or a short tai chi video, and rest.
Repeat the pattern, and build slowly over several weeks. Notice how you feel, and be patient. The practice is most useful when it becomes a habit you enjoy.
For the wider picture of qi in a home, see qi in feng shui.