Zhuanqi Meditation is a Taoist technique that helps the meditators focus on their breath in order to unite their mind and qi(1)( breath or vital energy(2)). Zhuanqi is a breathing meditation method that originated from Taoist traditions(3). The purpose of this practice is to pay attention to your breathing until it becomes completely soft. This is a similar technique to Mindfulness Meditation in Buddhism(4). By practicing Zhuanqi, one can calm their mind and body(5). It helps the meditator harmonize with their surroundings by simply observing the inhalation and exhalation process, which quiets down the breathing, ultimately leading to the union of mind and qi (breath)(5). The practice can help improve your health and find inner peace(1). 

If you do not change direction, you may end up where you are heading.
-Lao Tzu

History/Origins

Taoism is a Chinese religion and philosophy which emerged in the 6th century BC, during the time of Lao Tzu(1). The basic ideology of Taoism focuses on how humans should live in harmony with nature(1). Taoists believed that through meditation, one can transform and circulate their inner energy, leading to the unification of body, mind, and spirit(1). Zhuanqi was created to unite one’s mind with their qi or vital energy(1). In Taoism, qi is believed to be in a constant state of flux and movement, and all things are composed of this vital energy(2).  

Benefits of Zhuanqi Meditation

A research article(7) suggests that Breathing meditation (Zhuanqi) techniques can successfully reduce Posttraumatic Stress Disorder (PTSD), especially in military veterans. It can also lower anxiety symptoms. A study(8) also suggests that regularly practicing breathing meditation can potentially reduce the possibility of developing hypertension. The method can help to control blood pressure better.

Mastering others is strength. Mastering yourself is true power.
-Lao Tzu

References

  1. John Hunt Publishing | Pagan Portals – Meditation by Rachel Patterson 
  2. Art Institute of Chicago | Taoism and the Arts of China by Stephen Little, Shawn Eichman, Kristofer Shipper, Patricia Buckley Ebrey, Art Institute of Chicago, Wu Hung and Nancy Steinhardt
  3. egelywheel.net | Types of Meditation by Egely Wheel | Zhuanqi Meditation
  4. Psycho Information Technologies | Psychology of Meditation: A Practical Guide to Self-Discovery by Dr. Akbar Husain and Dr. Asif Hasan
  5. everydayhealth.com | 5 Ways to Practice Breath-Focused Meditation by Brianna Majsiak | Zhuanqi (Breathing until the breath is soft) 
  6. SF Nonfiction Books | The Meditation Workbook: 160+ Meditation Techniques to Reduce Stress and Expand Your Mind by Aventuras De Viaje
  7. Journal of Traumatic Stress | Volume 27, Issue 4 |  Breathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study by Emma M. Seppälä, Jack B. Nitschke, Dana L. Tudorascu, Andrea Hayes, Michael R. Goldstein, Dong T. H. Nguyen, David Perlman and Richard J. Davidson
  8. Ethnicity & Disease | Volume 18, Issue 1 | Impact of Breathing Awareness Meditation on Ambulatory Blood Pressure and Sodium Handling in Prehypertensive African American Adolescents by Vernon A. Barnes, Robert A. Pendergrast, Gregory A. Harshfield and Frank A. Treiber