Improve Sleep through Qigong
Balancing Fire Element to Improve Sleep
In this blog we will talk about how to improve sleep through qigong. If you have insomnia or if you have trouble sleeping it may mean that you have an imbalance in your fire element. The fire element connects to the heart. Our thoughts can jump place to place, when our fire element is imbalanced. This can cause worry, anxiousness, stress and many more.
This also resonates to the characteristics of fire itself. The fire element’s characteristic is expanding and rising. It is also very playful and keeps igniting. To balance this, we need to find a way to put these thoughts and energies from our head and send it down to our body. We can achieve that through breathing techniques and movement meditations like qigong.
Breathing Techniques
Researches show that Breathwork or Breath Techniques are very helpful to improve sleep. Breath can control our heartrate through the Vagus Nerve. When we inhale, we increase our heartrate. When we exhale, we reduce our heartrate.
Vagus Nerve
The Vagus Nerve starts at the brain stem and projects downward to the entire viscera. In the body, the Vagus nerve connects to the heart, lungs, spleen, kidneys, stomach and the intestines. However, Only 20% of the fibers of the Vagus Nerve connects from the brain to the body. 80% of the fibers of the Vagus Nerve goes up to the brain from the body. It connects to the part of our brain that is responsible for focus, attention, and emotion. From there it connects to the part of the brain that involves cognitive processes. These cognitive processes includes attention, decision-making, and emotional regulation.
The Vagus Nerve affects our neural activity and therefore our cognitive activity. Cognitive activity includes brain activities such as psychological, mental state, mental well-being, etc.
Through breathing techniques, we can gain conscious control of our body. We can easily switch from Sympathetic Nervous System state to Parasympathetic Nervous System state when we need to. When have more conscious control of the body, we can have more conscious control our mind. This is very important to help us improve sleep.
Movement
We can improve sleep through qigong. Qigong exercises like the Spiral palms from the 8 Trigram Qigong helps improve sleep. The 8 Trigram Qigong focuses on repetitive and subtle movements. Through these repetitive and subtle movements, we allow more qi to flow more freely in the body.
This can help remove blockages and stagnation. This also allows us to generate more qi. When we reduce blockages and stagnation, we can start generating qi. Through this exercises we can also tap into flow states. Tapping into flow states help, us relax even more and connect to our inner flow as well. When we balance our energy through qigong exercises, we have more control over our body and therefore, have better sleep.
White Tiger Qigong Leon Campbell shared with us, 5 ways to help us have better sleep.
Which are:
Get at least 30 minutes of sunlight daily.
This helps us re-align our self to the circadian rhythm. When we align to the natural rhythm of time and the rotation of the earth, we become more harmonize and balanced. It is a Daoist principle to align our self with the natural rhythm of the nature around us. The morning is more yang, so it is best to be awake when the sun is up. The night is more yin, so it is best to rest when the sun rest.
For some it is inevitable to reverse their time schedules. One example of it are those who have night shift jobs. Through qigong and breath techniques, we can help minimize the negative effects of working in reverse hours and having reverse sleeping patterns.
Do qigong exercises or other exercises
Researches show that we can improve sleep through Qigong. This has been proven not only through Chinese Medicine or through ancient practices but also with neuroscience. Through qigong, we help our body produce hormones like endorphins. Endorphins are hormones that are produced when we feel pleasure or have fun activities. It helps boost our moods and may act as the body’s natural pain reliever.
People who practice qigong shows to have healthier energy levels. They both higher levels of energy in the day and better sleep at night.
No food/Stimulant after 6pm
From 9pm, our body starts to heal itself. It begins to re-energize our organs. If we eat by 6pm then, our body will at least have 3 hours to digest. This time is just enough so when we reach 9pm our body is ready to rest and re-energize. If we are still digesting while we sleep, we are not getting a true, well rested sleep. This is because our body and our organs are still working.
Reduce stress
Stress is probably one of the main reasons why we cannot sleep in the first place. By doing or finishing any stressful work earlier in the day, this can help us become more relaxed towards the end of the day. This will help us also align with the natural cycle of the day. Where early morning is more yang, and later hours of the day is more yin.
No smartphones/Screens off 90 minutes before bed.
Using our phones, iPad, laptop etc., keeps our minds active or stimulated. This is not helpful if we are trying to have a restful sleep.
Qigong for better Sleep
Leon has a full vlog about this on White Tiger Qigong’s YouTube channel. Click the link below to watch the vlog. Feel free to watch, share and subscribe to get a notification when we upload more useful vlogs like this.
Improve sleep through qigong through these exercises. Use this as a biohacking technique to release blockages and stagnation that blocks you from having good sleep. Having a mindful practice, and being aware of our own body greatly helps us control our sleeping habits. Better sleep is important in one’s daily life.
Through qigong, we re-align ourselves with the cycle of nature helps us connect to the natural circadian rhythm as well. Having a healthy lifestyle, regular qigong practice and discipline are very effective to help us improve sleep. I hope this blog has helped you and gave very effective insights. Try these exercises, and see how it works!
Have a good day and hope you have a restful sleep.
