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A large-print printable chart of 5 gentle seated qigong breathing exercises, plus a simple daily 5-minute routine that links them together. Everything is done sitting in a sturdy chair. Printable PDF — no physical product will be shipped.
This is a 3-page large-print chart companion for qigong practice and quiet seated practice at home. It sets out five gentle seated qigong breathing exercises in simple, easy-to-follow steps, so you can practise at your own pace, sitting comfortably in a chair.
This is a printable PDF download. No physical product will be shipped.
The chart includes these five exercises:
Sit comfortably with your feet flat on the floor and your hands resting on your lap. Breathe in gently through your nose and let your belly rise softly, then breathe out slowly and let it fall. Breath count: 5 slow breaths.
Rest your hands on your lap. As you breathe in, lift your hands slowly to about chest height; as you breathe out, lower them slowly back to your lap. Keep the movement smooth and unhurried. Breath count: 5 slow breaths.
Breathe in gently in three easy stages: first let your belly rise, then your lower ribs widen, then your upper chest lift softly. Breathe out slowly in reverse, letting your chest, ribs and belly settle in turn. Breath count: 5 slow breaths.
Breathe in gently through your nose, then breathe out through your mouth with a soft, easy sigh. Let your shoulders drop as you breathe out. Breath count: 5 slow breaths.
Rest your hands on your lap, sit quietly and breathe in and out at a slow, comfortable pace, without counting or trying to change the breath. Simply notice each breath as it comes and goes. Breath count: 5 slow breaths, or continue for about one minute if you wish.
Follow the five exercises in order, spending about one minute on each, for a simple daily routine of about 5 minutes in total: Natural Belly Breathing, then Breathing with Rising & Sinking Hands, then Three-Part Breath, then Sighing Release, and finish with Stillness Breathing.
Breathe gently and never force the breath. If counting feels difficult, simply breathe slowly and comfortably instead. If you feel dizzy or light-headed, stop and breathe normally.
3 pages; two files (US Letter and A4); large print.
A sturdy chair — nothing else.
Add it to your cart, check out, and you will find download links on the confirmation screen and in the confirmation email.
This chart is general educational information, not medical advice. Check with your doctor before starting, especially if you have a breathing or heart condition.
Is this a physical product? No — it is a printable PDF.
What do I receive? Two 3-page PDFs, one in US Letter and one in A4.
Do I need qigong experience? No — each exercise is explained in simple steps.
Do I have to stand? No — everything is seated.
How long is the daily routine? About 5 minutes.
Is this medical advice? No.
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