Breathing in Baduanjin
In Baduanjin the breath leads and the movement follows. The general rule is to inhale as a movement opens or rises and exhale as it closes, folds or presses down. You never force the breath, never hold it, and never move faster than you can breathe comfortably.
- Basic rule
- Inhale on the opening, exhale on the closing
- Breath-holding
- Never
- Pace
- Set by the breath, not the movement
- Nose or mouth
- Nose in and out
- What to aim for
- Even, unforced, unremarkable
The two rules that cover most of it
Inhale when the body opens, expands or rises. Exhale when it closes, folds, contracts or presses down. That single pairing works for almost every movement in the set, and you do not need to memorise a separate breath pattern for each one.
Keep the breath easy and continuous. Some traditional instructions mention brief breath retention during self-massage; this site does not teach breath retention. If a cue makes you strain, return to normal breathing or leave that part out.
Applying it movement by movement
| Movement | Breath |
|---|---|
| Two Hands Hold up the Heavens | Inhale as the palms rise, exhale as they lower |
| Drawing the Bow to Shoot the Hawk | Exhale as the chest opens, inhale on the return to centre |
| Separate Heaven and Earth | Inhale to raise the upper hand, exhale to press down |
| Wise Owl Gazes Backward | Exhale as the head turns, inhale as it returns |
| Sway the Head and Shake the Tail | Inhale upright at centre, exhale through the arc |
| Two Hands Hold the Feet | Exhale as you fold, inhale as you roll up |
| Clench the Fists and Glare Fiercely | Exhale on the punch, inhale as the fist returns |
| Bouncing on the Toes | Inhale as the heels lift, exhale as they settle |
Why the breath matters more than the shape
Comfortable breathing is a useful prompt to reduce pace or range. It is not a measure of whether the technique is correct or whether the routine is appropriate for you.
If you have a breathing condition
This site provides movement education, not medical advice. If you have a diagnosed respiratory or cardiac condition, or you become breathless doing ordinary daily activity, ask a clinician whether this practice is appropriate for you before starting. Both the breath count and the movement size can be reduced.
Doing this seated
Use the same principle when seated: let the breath stay easy and reduce the movement if it does not.
Common questions
Should I breathe through my nose or my mouth?
Through the nose, in and out, unless you cannot. If your nose is blocked, mouth breathing is fine — the important thing is that the breath is continuous and unforced.
Should my belly move when I breathe?
Gently, yes. Abdominal breathing is what the traditional instructions describe. If your breathing is shallow and high in the chest, slowing down usually corrects it on its own.
Can I count the breaths?
You can, and the traditional material mentions counting silently to keep the repetitions even. But do not let the count override comfort. If the count and your breathing disagree, the breathing wins.
What if I lose track of the breath during a movement?
Then you are doing it correctly for a beginner. Come back to it at the next movement and carry on. Attention wanders; the practice is the returning, not the not-wandering.
Written by LiHe — practitioner, teacher and consultant in qigong and traditional health practice. Review status and sources are shown below where available.
This is general movement education, not medical advice. It does not diagnose, treat or cure any condition. Read the full disclaimer.
The Chinese names are the traditional names of the movements. They are not medical claims, and this site does not diagnose, treat or cure any condition.
- Last reviewed
- Movement data
- Standing form follows the Chinese Fitness Qigong Association standard routine. The chair versions are this pack's own adaptation, written for a seated reader.. Version v0.5.