Among the myriad of health preservation methods available today, Baduanjin stands out as one of the favored “ancestral health exercises”. It offers numerous benefits, including promoting the rise of Yang energy, strengthening tendons and bones, enhancing the circulation of Qi and blood, and coordinating the functions of the internal organs, thereby achieving the effect of strengthening the body. It is suitable for a wide range of people, regardless of gender or age.
However, there is a phenomenon in reality where some individuals do not achieve the desired effects after practicing, and even experience increased physical harm. Why is this the case? Baduanjin, which seems simple with only eight main postures and gentle movements, is easy to start with. However, each movement contains many nuances. If one practices with impatience or greed for quick results, neglecting key elements such as breathing and intention, it is akin to building a house without a solid foundation, risking collapse and leading to deteriorating health. As an ancient Qigong practice, Baduanjin emphasizes the unity of form, intention, and breath. Form refers to the movements, which should be accurately imitated; intention refers to the focus during practice, which should be concentrated on the body and movements; breath refers to the regulation of breathing to make movements more natural and fluid. Many people can mimic the form to a certain extent, but intention is often overlooked. It is important to understand that Baduanjin is not just a general fitness exercise but a guiding practice. It follows the circulation order of the twelve meridians, with the spine and shoulders, hips as the core, to exercise the entire body’s bones, meridians, Qi, acupoints, and internal organs. This achieves the purpose of stretching muscles and bones, dredging meridians, regulating Qi and blood, and harmonizing the body and Qi. If the mind wanders during practice, the body tends to tense up with scattered thoughts, leading to stiff and deviated movements, and the meridians are compressed by tense muscles, making it difficult for Qi and blood to flow smoothly. In this way, how can the effects of Baduanjin be fully realized? It can even cause damage to the body. Therefore, when practicing Baduanjin, it is important to have the form follow the intention, achieving unity between the inside and outside. The body should be in a relaxed and quiet state. However, one should not be overly intentional about practicing, and the intention should not be fixed on a single point, as this can also lead to mental tension and an inability to achieve a good exercise state. During practice, one can adjust the intention according to the changes in movements, using intention to guide the movements, making them lively, light, and stable. For example, when practicing the movement ‘Shaking Head and Waving Tail to Dispel Heart Fire’, one can imagine oneself as a fish in water, combining breathing with physical movements to achieve a smoother, more natural, and carefree experience. For the movement ‘Regulating the Spleen and Stomach by Single Raising’, one can focus the intention on the abdomen to achieve precise pressure and stretching of the spleen and stomach, enhancing the practice’s effectiveness by being aware of subtle bodily changes.In addition to form and intention, ‘Qi’ is also crucial in the practice of Ba Duan Jin. Once the breath becomes disordered, the movements are likely to be out of sync, and focus is easily scattered. Even with diligent practice, the results may be less than satisfactory. Mastering the correct breathing techniques to achieve a state of fine, even, and deep breathing is more beneficial for massaging the chest and abdominal cavities, purifying and clearing, smoothing the meridians, promoting the circulation of Qi and blood, and also helping the brain to quiet, relaxing the body and mind, and alleviating stress.
Compared to other breathing methods, Ba Duan Jin favors the natural breathing technique of inhaling through the nose and exhaling through the mouth. Moreover, when integrated into the movements of Ba Duan Jin, the breathing rhythm corresponding to different movements varies. The movements of Ba Duan Jin generally include opening, closing, lifting, falling, bending, extending, ascending, descending, rotating, and collecting, such as inhaling when the movement is opening and exhaling when closing. For example, when lifting, inhale; when falling, exhale, and so on. Additionally, during practice, breath-holding techniques are interspersed to assist in stretching certain movements to their extreme. For instance, in the movement ‘Seven Shakes Behind the Back to Dispel All Diseases,’ after completing the squatting-rising action, one should first inhale, then hold the breath for a moment before opening the hands outward. Firstly, regarding the intensity of practice, as the saying goes, ‘practice makes perfect,’ it is not advisable to practice Ba Duan Jin to the point of exhaustion. For those with weaker physiques, it is often more effective to stop practicing before the body begins to feel tired. Generally, it is appropriate for individuals in good health to practice for about an hour, while others with different physical conditions can adjust the duration of practice according to their own circumstances. Secondly, the timing of practice is also important. Ba Duan Jin does not have strict requirements regarding time, but relatively speaking, practicing between 6 and 9 a.m. is more effective. At this time, the Yang energy is abundant, and the air is fresh, making exercise more conducive to regulating the internal organs and dispersing energy through the meridians. Additionally, practicing around 9 p. m. is also a good choice, as it is a period when the body has digested dinner, and practicing Ba Duan Jin can help relax the body and mind, improve sleep quality, promote digestion and purification, thereby enhancing physical strength. Thirdly, concerning the issue of touching water after practice, it is generally not recommended to take a bath immediately after practice because the pores of the human body are open at this time. Regardless of whether the water is cold or hot, it can easily lead to the invasion of dampness, and long-term exposure may cause damage to the bones and joints. Of course, if it’s just a small area of contact with water, such as washing the face or hands, the impact is not significant. If planning to take a bath, it is best to do so half an hour or one hour after practice, and it is not advisable to take a cold shower.In addition to the precautions mentioned earlier, practicing Ba Duan Jin is also not suitable when one is overly hungry or overly full. It is often said that entrusting professional matters to professionals is more reassuring. Instead of blindly exploring and potentially harming oneself, it is better to follow a professional to save time and effort in cultivating a healthy constitution.