We know supporting brain health is necessary to prevent dementia and Alzheimer’s. But in addition to the often endorsed crossword puzzles and Sudoku, there are some ancient time-tested techniques to ensure robust cognitive fitness.
Enter Qigong
In this article I wanted to offer a couple of easy 2-3 minute exercises to protect the brain’s health by stimulating more energy flow.
Qigong, a four-thousand-year-old practice, is a wonderful moving meditation increasingly practiced for its ability to improve brain function. Numerous studies have found that meditation promotes brain elasticity in the hippocampus, which in turn improves both memory, concentration, and learning.
Also, the slow, rhythmic movements of Qigong, along with mindful breathing, help to balance the left and right hemispheres of the brain, allowing for greater mental efficiency. And, since the movements are repetitive, they help establish new neural connections, creating pathways in the brain that promote better focus and enhanced balance.
Results are realized when the exercises are practiced as little as three times a week and sustained over several months.
Having Excess Energy in the Brain
Stress can result when too much energy is settled in the brain and just as a standing pool of water can become brackish, so energy that isn’t circulated becomes stagnant, leading to brain fog, lack of focus, and forgetfulness.
Excess energy in the brain can accumulate from worry, overthinking, or replaying loops of thoughts over and over. The good news is that it’s easy and quick to rid the body of the old qi and reinvigorate it with fresh energy, promoting greater mental acuity.
Qigong Exercises for the Brain
Here are a few simple exercises which are easy to learn and can be practiced in under 10 minutes. The first dispels stagnant qi and the following three exercises energize the brain.
Shake the Tree
Stand with feet hip length apart and gently shake the whole body for several minutes. Chronic stress creates cortisol which kills brain cells and contributes to memory loss. So, shake off stress while smiling slightly to signal your brain to relax and release feel good hormones. Do this for 2-3 minutes. Just shake everything lightly – arms, legs, hands, shoulders and head. Do it to music to make it more fun!
Energize Your Brain
Now that you’ve let go of old tension, you can energize your brain with fresh qi. Tap your forehead with your fingertips. This temporal tap brings fresh blood to the forebrain. Press in with your fingertips on the prominent bones of the forehead while taking a deep breath in through the nose and breathing out through the mouth.
This exercise improves the ability to think clearly. Now tap briskly all over the head. A variation is to knock with your knuckles all over the head to ‘awaken’ the brain. When you stop, feel and note the sensations in your brain. Any tingling or electricity is the new energy moving in your brain.
Rub Your Palms Together
Rub the palms of your hands together briskly until you feel warmth and/or tingling. Move your hands apart slightly and feel the subtle tug of energy between the palms. By energetically activating the hands you create a ‘qi ball’. Bring the energy you’ve developed up to the brain by bringing the palms up to the forehead.
You can place your palms directly on the forehead, or just in front of it. Doing this charges the front of the brain, responsible for concentration, with fresh energy. Now bring the hands to either side of the head and hold a minute or so and then to the back of the head, hold here briefly, again and finally charge the top of the head by holding your charged palms above the head an inch or so. The point is to feel the energy as a slight tingling or buzzing to know you’ve actually activated some movement.
The back of the brain is responsible for balance and the top of the brain is best with analyzing information and decision making. In addition, energizing the crown of the head has the effect of letting the qi flow down the body, much like water flowing downhill, which energizes the whole body. Regularly supplying new energy to the brain stimulates mental faculties which can have positive effects throughout the body.
Massage Your Scalp
Finally, comb your fingers through your hair running from the hairline to the base of the neck covering every part of the scalp. Do this about 10 times. It’s both relaxing and invigorating.
Pay Attention to Your Body
When you’ve completed any or all of these exercises stop and become aware of the sensations in your head and body. Do you feel tingling, warmth, or pins and needles sensations? That’s the new energy circulating in your brain bringing fresh qi for greater health.
These exercises can be done in under 10 minutes, but when practiced regularly can pay huge dividends in overall brain health, better balance, improved cognition, focus, as well as greater relaxation and happiness. They’re fun and a great way to meet people!
Also read, Why Tai Chi is Amazing for the Health and Happiness of Older Women.
Please Join the Conversation:
Have you practiced Tai Chi or Qigong before? Please let us know if you had success with any of these exercises.
