Traditional Chinese Medicine (TCM) places great emphasis on the flow of Qi (气) within the human body. If the flow of Qi is obstructed, it can lead to conditions such as Qi stagnation and blood stasis (气滞血瘀), which may result in liver Qi stagnation (肝郁气滞). The best way to address Qi stagnation and blood stasis is through exercise, as it can help to promote the circulation of Qi and blood in the body, allowing for smoother flow. However, there are many different forms of exercise, so what types are most effective for addressing Qi stagnation and blood stasis?
1. How to Exercise for Liver Qi Stagnation
Walking, running, dancing, square dancing, cycling, Tai Chi (太极), and Qigong (健身气功) are all beneficial. In general, aerobic exercise can help to increase the intake of fresh air, promote the circulation of Qi and blood, enhance metabolism, and improve the physiological functions of the internal organs, thereby boosting immunity and reducing the risk of disease. This is particularly helpful for individuals suffering from liver Qi stagnation.
Health maintenance through meridian exercises—pressing the chest and ribs (肝经). Lying on your back or standing with feet apart, place your palms together and press upwards from the sides of your abdomen, over the chest, and then push downwards. This constitutes one repetition, and you should perform this 36 times, once in the morning and once in the evening. This can help to open the liver meridian and promote the flow of liver Qi, alleviating symptoms of liver Qi stagnation.
The Six Healing Sounds of Qigong: the “Xu” sound and the “Xi” sound. The Six Healing Sounds of Qigong are a method that combines body posture, pronunciation, mental focus, and breathing techniques, corresponding to the five internal organs and their associated elements. This practice enhances the function of the internal organs and the flow of Qi.
Among them, the “Xu” sound helps to smooth the liver meridian and enhance liver function. The “Xi” sound aids in regulating the San Jiao (三焦), promoting the normal flow of Qi, blood, and fluids. Therefore, practicing the “Xu” and “Xi” sounds can alleviate liver Qi stagnation and assist in treating liver Qi stagnation syndrome.
The Eight Pieces of Brocade Qigong: “Two Hands Hold Up the Heavens to Regulate the San Jiao”. This internal exercise method involves crossing the fingers of both hands and slowly lifting them while coordinating with breathing and mental focus, stretching the chest and the liver meridian, allowing for smooth flow in the San Jiao and liver meridian, and harmonizing Qi and blood. Thus, this exercise can also alleviate liver Qi stagnation.
2. Causes of Liver Qi Stagnation
The primary cause of liver Qi stagnation is often due to emotional disturbances or sudden psychological stress, which obstructs the liver meridian and disrupts the normal flow of liver Qi. In other words, the main reason for liver Qi stagnation is prolonged emotional repression, leading to feelings of discomfort. Therefore, a person’s emotional state is directly related to the health of the liver; chronic emotional distress can easily lead to various liver disorders.
3. Symptoms of Liver Qi Stagnation
The main symptoms of liver Qi stagnation include abdominal distension and pain due to Qi stagnation and blood stasis, as well as frequent sighing and emotional disturbances that negatively affect those around them. Women with liver Qi stagnation often experience menstrual irregularities, dysmenorrhea, or amenorrhea. Some may also suffer from poor appetite and constipation, which can further impact the normal functioning of the stomach and spleen over time.
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