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General Management : I. Chinese Dietary Advice | II. Special Recipes | III. Qigong Practice

Qigong Practice for Premenstral Syndrome

Chinese qigong helps to stabilize the mood during PMS; static qigong practices like "Internal Nourishing Qigong" or "Strengthening Qigong" are applicable.

Internal Nourishing Qigong

This qigong practice uses repeated words or phrases silently coordinated with a particular respiratory exercise. It has fairly good regulating effects on the functional activities of the nervous, circulatory and digestive systems.

Preparations: Drink some water before you start, loosen the clothes and belt. Place yourself in a relaxing posture like lying down or sitting, get rid of all stray thoughts and empty the mind.

Adopt the abdominal respiration method: when inhaling, raise the tongue against the hard palate, conduct the air to the lower abdomen naturally while visualizing it has sunk to the dan tian region. When exhaling, detach the tongue from the palate so as to allow the air to go out naturally. During the above movements, attention should be paid to inhalation rather than exhalation.

Coordination respiration with recital: For beginners, the phrase that is recited should be short, for example, such as the Chinese phrase such as "nei-yang-gong" (internal nourishing qigong). Firstly, inhale, and when silently reciting the first word, hold the breath while reciting second, third, and the fourth words until the last word and end with an exhalation. Repeat and carry out the procedure for 10 minutes each time.

Strengthening Qigong

This qigong practice is performed by a modified respiration in coordinated with highly concentrated on the body part, the dan tian. It enriches the genuine qi and helps to achieve good health.

Preparation: The standing posture is the most suitable. Stand with the feet shoulder-width apart, the chest slightly drawn in and the back erect, the head raised up with the neck upright, the mouth and lips slightly closed, the tongue raised against the hard palate, the shoulders relaxed and elbows at the side, both hands placed in front of the chest (15-20 cm apart) as if holding a ball, the wrists slightly bent and the fingers extended. (See picture.)

Procedure: Regulate your breath so that it is even, and concentrate the mind on the dan tian. Gradually change your natural respiration to abdominal respiration. The breaths should become deep, gentle, even and long. After a short while, you will feel warmth and distension in the dan tian region. During the procedure, your mind must always be focused on the dan tian, and the concentration itself should be deep, spiritually based and tension free.

The above two exercises are better practiced in the morning as this time is dominated by yang.