08/07/2025
https://www.facebook.com/photo/?fbid=1199196782248208&set=a.470982421736318
The concept of " Qi sinking into the Dantian ".
"Qi sinking into the Dantian" is a term used by martial artists. It's often found in boxing classics and theories. Veteran martial artists often use the phrase "sinking qi" when teaching. Wang Zongyue wrote in his "Tai Chi Boxing Theory": "Hold your head high and maintain strength, sinking qi into the Dantian..." The Xingyiquan Internal Power Sutra states: "The tailbone elevates qi, the Dantian refines the spirit, qi descends to the sea, and light gathers at the center of the sky." Modern masters like Hao Shaoru and Yang Zhenduo also prioritized sinking qi into the Dantian in their training. However, most practitioners, especially beginners, often understand the principle but lack the specifics, let alone the specifics. Today, our editor has selected the following articles for your careful consideration.
1. What does it mean to sink qi into the dantian?
Mr. Hao Shaoru said, "Using the mind to guide the qi to the abdomen and preventing it from rising is called qi sinking into the dantian." Xingyiquan master Mr. Ma Litang said, "The clear rises and the turbid descends, and qi returns to the area below the navel. When inhaling, gently lift the perineum upward with the mind, allowing the qi to rise to the crown of the head. When exhaling, relax and allow the qi to sink into the dantian below the navel." Tai Chi master Hao Jiajun said, "The chest feels hollow, the belly feels heavy." In my humble opinion, qi sinking into the dantian is nothing more than abdominal breathing, centered around the upward and downward movement of the diaphragm, integrated with the accumulation, release, opening, and closing of boxing movements.
When inhaling, the diaphragm moves downward, the lungs expand downward as much as possible, and the ribs open slightly outward, without lifting the ribs. The a**s is then lifted and the kidneys contracted, supporting the abdominal organs. When exhaling, the diaphragm rises, the ribs draw inward and downward, and the abdominal organs naturally droop. The vital energy in the chest descends along the Ren Meridian into the Dantian, creating a state where the heart and kidneys connect to replenish the fire of the Mingmen. The chest, back, shoulders, and hips remain relaxed, while the abdomen feels heavy and full. Breathe deeply, evenly, and slowly, adhering to the principle of "stable innate qi and smooth acquired qi."
When Xingyiquan master Sun Lutang taught the "Eagle and Bear Fighting" stance, he instructed people to "place their lower abdomen on their thighs." When Hao Jiajun taught Tai Chi's "Single Whip," he also instructed people to "straighten their body, lower their waist, and place their lower abdomen on their thighs." These are all concrete manifestations of sinking qi into the dantian. Two points should be explained here:
① Qi sinking into the Dantian is different from the Qi-guan Dantian and Qi-ruling Dantian practices during hard exercises. "Guan" and "Rui" involve exerting effort to force the Qi downward into the Dantian, while "Sinking" involves letting the Qi flow naturally and taking advantage of the situation, like an object in still water slowly falling under the pull of gravity—relaxed, calm, and natural, without the slightest sense of effort.
② The principles of civil and martial arts are to alternate between tension and relaxation. Boxing practice is a dynamic exercise, its movements opening and closing, accumulation and release; breathing must follow suit, inflow and outflow. The Qi must also rise and fall, tighten and loosen. It cannot always be concentrated in the Dantian, rigid and motionless; it must be stirred, opened and closed, and soar freely.
2. Why should we sink our Qi into Dantian?
The purpose of practicing boxing is, firstly, to strengthen the body, cure illness, and prolong life; secondly, to defeat the enemy, suppress the strong, and resist aggression. In combat, how can one exert great force and maximize its effectiveness? How can one cause the opponent to lose balance and fall, while remaining as steady as a rock? To achieve these goals, one must practice and integrate various aspects of the boxing technique according to the boxing classics, with "sinking qi into the dantian" being a crucial component.
From a fitness perspective, cultivating the Dantian (Dantian) is key to preventing and curing illness. The term "Dantian" generally refers to the area from below the navel to the p***c bone, encompassing the prostate, testicles, female ovaries, and kidneys. These are all encompassed within the concept of the "Kidney" in Traditional Chinese Medicine. Human growth, development, maturity, and aging are closely linked to the kidneys, specifically to reproductive, urinary, and endocrine functions.
Through abdominal breathing, diaphragmatic exercises, and exercises to lift the a**s and contract the kidneys, the function of these organs can be significantly enhanced, delaying aging (this is called kidney tonification in Traditional Chinese Medicine). Enhanced adrenal cortex hormone production can boost energy and enhance resistance to external wind, cold, dampness, and heat. For athletes, this can even improve their performance in competitions. This has been proven countless times by the author through years of teaching and practicing qigong therapy.
In terms of internal qi training, the Dantian is the source of vital energy. Qi first forms a hill in the Dantian, then flows along the meridians, forming the body's meridian field. Therefore, practicing the Dantian can help nourish the kidneys. With sufficient kidney qi, martial arts skills can be refined. Abdominal breathing while qi sinks into the Dantian strengthens the diaphragm and abdominal muscles, increases abdominal pressure fluctuations, improves abdominal blood circulation, reduces blood stasis, and significantly improves heart function.
From a martial arts perspective, the diaphragm moves downward significantly, the lungs expand downward significantly, the stomach and other internal organs are suspended in the abdomen, and the shoulders sink. The chest, abdominal muscles, waist, and hips relax, and the muscles and flesh of the whole body are loose and plump. The abdomen becomes full and heavy, which can lower the body's center of gravity. Mechanically, this has a stabilizing effect. During exercise, it is easy to achieve a centered and comfortable posture, a steady stance, and flexibility and elasticity. This allows for the opponent's offensive momentum to be entangled and to lure them into a trap. When gaining the upper hand, the waist can be used as a bow handle to release the power of the Dantian and Mingmen. This is what the senior Xingyiquan master Liu Dianchen often said: "Activity in the waist, reserve in the chest, mobilize the power of the Dantian, and release the kidney qi to strike."
How to sink the qi into the dantian?
As mentioned earlier, sinking the Qi into the Dantian during boxing practice is achieved by allowing the Qi to rise and fall, undulating, and surging between the Dantian (Qi Hai) and Zhongwan, as the fists change. For those with a certain level of Kung Fu, as long as they pay attention to the following when practicing: head upright, shoulders level and smooth, chest extended and closed, back round and straight, waist bent and hips relaxed, inhale open and exhale closed, storing the Qi and releasing the Qi. Inhalation is to lift the Qi to Zhongwan, and exhalation is to lower the Qi to the Dantian. Naturally, the Qi sinking into the Dantian will be achieved. For beginners, it is not easy to master it at once, so it can be done in three steps:
1. First, practice standing in a relaxed and tranquil posture, known as the natural stance. Whether you're practicing the three-body stance of Xingyiquan, the dingjin stance of Baguazhang, the hunyuan stance of Taijiquan, or the horse stance of Shaolinquan, the practice is the same. Stand in the required position, relaxing your entire body. Be relaxed but not slack, focusing your mind and letting your qi flow with vigor. Breathe naturally from your abdomen, without forcing yourself, and focus on relaxation. Stand for half an hour each morning and evening, practicing for about two months, until you achieve complete relaxation and tranquility.
2. Continue standing in the same stance as in the first step, relaxed and still, using reverse abdominal breathing. As you inhale, retract your lower abdomen, tighten your a**s and kidneys, and slightly expand your ribs (do not lift them upward; relax your chest and don't let them rise or fall). Bring the Qi to your Zhongwan. Simultaneously with the inhalation, retract your hands, but keep your shoulders and elbows lowered. As you exhale, relax and bulge your lower abdomen, while still slightly lifting your perineum. Bring your ribs inward and downward, while simultaneously pushing your hands outward, using your mind to guide the Qi to the fingertips, and your feet to grip the ground with your toes. As you gain proficiency, the extent of the retraction and outward push of your hands during breathing will become smaller and smaller, until you are using your mind to guide the Qi back, and using the Qi to propel the Qi outward. From the outside, the hand movements will be invisible. Practice this for more than half a year (more practice is better), then you can proceed to the third step.
3. Choose a few simple boxing styles with distinct rhythms, including the Pi, Zuan, and Pao movements of Xingyiquan; the Shuang Zhuang Palm, Ma Shang Kai Gong, and Black Bear Fan Bei of Baguazhang; the Shuang Feng Guan Er, Yan Shou Gong Chui, and Luo Xi Ao Bu movements of Taijiquan; and the Gua Yue Zhuang Palm, Shi Fang Jie, and Shuang Beng Quan movements of Shaolinquan. Closely integrate the movements with your breathing, ensuring that you inhale when opening and exhale when closing, inhale when storing and exhale when releasing. Jumping is inhalation, and exerting force is exhalation. Inhalation is lifting, and exhalation is descending. Practice slowly and naturally. It won't take long before you achieve the state of Qi sinking into the Dantian.
At this point, you'll notice a distinct feeling: the front of your legs are strong, your calves feel heavy, and your feet feel like they're sinking into the ground. The power of every movement originates in your heels, flowing up through your ankles and legs, giving your knees strength. Meanwhile, your thighs and hips are relaxed and free. From the waist up, everything feels relaxed and flexible, your movements increasing in range and agility. Your entire body feels like a whip, with the handle at your ankles, the shaft at your waist, and your arms and hands like the tips of the whip. From then on, no matter what boxing routine you practice, no matter how fast or slow you move, you can maintain a deep, unwavering qi, and a steady, unwavering step. Your movements are powerful, coordinated, and unscattered, like the wind blowing through a tree, its branches swaying. It's enchanting, natural, and full of joy!
