Rosemary Reilly

Category / branch (in the tree of contemplative practices): Stillness

Cultural & historical origins

The Xi-Xi Hu (呼吸 hū xī, Chinese for “to breathe”) technique is from the Qigong tradition, an ancient Chinese system of physical exercise and meditation that combines movement, breathing, and mental concentration. This technique helps to relieve stress and fatigue, stops overthinking, and promotes clarity, calm, and ease by encouraging fuller and deeper breathing. It is done ideally in the morning but can be used at any time to recharge and refresh the respiratory system.

What to be aware of

Some individuals may experience dizziness, headaches, or palpitations. It is generally a safe technique, but it is critical to encourage participants to start slowly and listen to what their bodies are telling them. If participants begin to feel these effects, they should stop the technique and resume their normal breathing. If these persist, they should consult their physician.

Ways to use this in the classroom

This breathing technique does not require any special equipment or set up and can be conducted in a short time. It can also be done with any size group. Some key benefits are:

• Creates more lung capacity by using deep expansive breaths.
• Clears and releases toxins from the body with a full exhalation and energizes and improves circulation with an intake of oxygen.
• Supports immune function and can help release physical tension.
• Calms and balances the nervous system.
• Reduces stress and anxiety.
• Keeps the body and mind in free flow, promoting greater awareness of physical and emotional sensations.

Generally, this technique involves two short inhales through the nose, getting progressively deeper, and one long exhale through the nose or mouth (whichever is preferable). Some practitioners encourage exhaling slowly with a whispering Hu sound. This practice is best done for 2 to 5 minutes and can be done while seated or standing. Maintain a slower rhythm to activate the parasympathetic nervous system (rest-digest response), while a more vigorous rhythm activates the sympathetic nervous system to energize oneself.

Instructions

1. Close your eyes, if you feel comfortable to do so. Exhale and relax your body.
2. Notice the rise and fall of your breath. Visualize your breath going in and out. (Allow the participants to do this for a minute or so).
3. If you are comfortable, you can place one hand on your belly and the other on your chest.
4. Start with 3 regular breaths then one deep breath, and then one long exhale.
5. Now, begin the Xi-Xi Hu technique:
6. Take 2 short inhales through your nose.
   • The first inhale should be drawn into the lower level of your lungs, expanding the belly.
   • The second inhale should be drawn into the upper level of your lungs, expanding the chest.
   • Now exhale slowly through your nose or mouth until you completely empty your lungs.
7. Repeat for 2 to 5 minutes with a minimum of 10 repeats in order to receive the full benefits.
8. Closing the practice if done in a group): One final round together:
   • Take 2 short inhales through your nose.
   • The first inhale should be drawn into the lower level of your lungs, expanding the belly.
   • The second inhale should be drawn into the upper level of your lungs, expanding the chest.
   • Exhale slowly through your nose or mouth until you completely empty your lungs.
9. Now, allow your breath to return to normal. Notice how you are feeling. And when you feel ready, open your eyes.

Alternatives

Individuals who do not want to participate can sit quietly. If they wish, they can just focus on their normal breathing. They can also read a short blog entitled Three Ways To Purify Your Chi And Release Tension

Additional resources

Visit our reference and resource library for additional resources on evidence of benefits for students and educators.