Six Healing Sounds Qigong
A seated qigong practice where each long exhale comes with a soft, different sound and a slow arm movement, for six sounds in all. It lengthens the exhale, lowers the heart rate, and gives students a relaxation tool they can use at home.
How to play
- Students sit on yoga mats in a half circle, cross-legged or kneeling, spines tall, hands resting on the thighs (0.5 min).
- The teacher explains that each sound is a long, whispered exhale without straining the voice, and models it once (1 min).
- Sounds 1 and 2: a soft "sss" as the hands rise in front of the chest and a "whooo" as the arms open to the sides; three times each (1.5 min).
- Sounds 3 and 4: a "shhh" with a gentle torso twist to each side and a "haaa" as the palms rise overhead; three times each (1.5 min).
- Sounds 5 and 6: a low "hooo" with hands on the knees and a soft "seee" as the arms float down the sides; three times each (1.5 min).
- Finish with one minute of silent nasal breathing, eyes closed, noticing how long the exhale has become; share whether it feels calmer (2 min).
Rules
- Sounds are whispered: no yelling or hamming it up for laughs.
- Always inhale through the nose, quietly.
- If anyone feels dizzy, they stop the sounds and breathe normally.
- Respect students who prefer to make the sounds with air only, no voice.
Variations
Easier
Do only three sounds, two reps each.
Standard
All six sounds, three reps each, with the arm movements.
Harder
Count silently to 8 on each exhale and finish with two minutes of silence.
Adaptations
- Limited mobility: do the sounds seated in a chair and adjust the arm movements to the student's range.
- Shyness: allow exhaling without sound and seat the student at one end of the half circle.
- Asthma or low lung capacity: shorten the exhale and take one normal breath between reps.
Learning goals
- Lengthen the exhale in a controlled way.
- Use breathing with sound as a relaxation tool.
- Learn about a traditional qigong practice and its health purpose.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
It will feel awkward at first: make the sounds yourself without fuss and start very quietly; if someone laughs, pause, breathe, and carry on without making it a big deal.
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