One of the greatest strengths of Shibashi is its modularity. While the 18 movements are designed as a comprehensive system, each one functions as a standalone "prescription" for specific physical or energetic needs.
In Qigong philosophy, if you have a specific area of concern—whether it’s respiratory clarity, digestive ease, or joint mobility—it is common practice to "loop" one or two movements for 5 to 10 minutes rather than doing the whole set.
To give you the most helpful suggestion, could you tell me a bit more about the problem you’re looking to address? For example:
Breath and Lung Support: Are you looking to clear congestion or expand your breathing capacity?
Balance and Stability: Are you focusing on strengthening the "root" and coordination?
Stress and Tension: Is the goal to settle the nervous system or release tension in the shoulders and neck?
Vitality: Are you looking to boost overall energy levels during your practice?
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It is very common to find that while the mind is ready for sleep, the body is still holding onto "residual heat" or "stagnant energy" that triggers a wakeful state in the middle of the night. In Qigong, insomnia is often viewed as an imbalance where energy is stuck in the head or chest rather than being "rooted" in the lower body.
For your specific pattern of waking up and struggling to return to sleep, you want movements that emphasize grounding, downward flow, and calming the heart.
Here are two movements from the Shibashi set that are particularly effective for pre-bedtime practice:
1. Pushing Waves (Movement 15)
This is arguably the most "sedating" movement in the sequence. It uses a gentle forward-and-back rocking motion that mimics the tide, which has a natural hypnotic effect on the nervous system.
The Focus: As you push forward, imagine exhaling any restless thoughts. As you pull back toward your chest, feel a sense of calm returning.
Why it works: The shifting of weight between the heels and the balls of the feet stimulates the "Bubbling Spring" point on the soles of the feet, which helps draw energy down away from an overactive mind.
2. Pressing Palms in Calmness (Movement 18)
This is the closing movement of the set and is essential for "storing" your energy so it doesn't wander during the night.
The Focus: Keep your movements very slow—even slower than usual. Coordinate your exhale with the downward press of your palms. Visualize your breath and energy settling deep into your abdomen (the Lower Dantian).
Why it works: It physically and mentally signals to the body that the "active" phase of the day is over. It acts as an anchor, centering your focus internally.
Tips for a Bedtime Practice:
The "Half-Speed" Rule: When practicing for sleep, perform these movements at about half the speed you would during a morning session.
Lower Your Center of Gravity: Keep a slightly deeper (but still comfortable) bend in your knees. This physically lowers your center of gravity, which helps with grounding.
The "Loop" Method: Instead of doing the usual 6 repetitions, try "looping" Pushing Waves for 3 to 5 minutes, followed by 2 minutes of Pressing Palms.
Soft Gaze: Keep your eyes half-closed or softly focused on the floor a few feet in front of you. This reduces visual stimulation to the brain.
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Incorporating Qigong into your routine is a fantastic way to support respiratory health. In the Shibashi system, many movements are specifically designed to "open the gates" of the lungs and strengthen the diaphragm without the strain often associated with cardiovascular exercise.
For someone managing lifelong asthma, the goal is to gently expand the chest cavity and encourage "abdominal breathing" to reduce the reliance on the accessory muscles in the neck and upper chest.
Here are the most effective movements for your lungs:
1. Broadening the Chest (Movement 2)
This is the "gold standard" for lung health. As you draw your arms apart, you are physically stretching the intercostal muscles between your ribs.
The Key: Focus on the very beginning of the inhale. Imagine the breath filling the bottom of your lungs first, then the middle, then the top. As you bring your hands back together, imagine gently squeezing out "stale" air.
Modification: If your chest feels tight, don't feel pressured to open your arms wide. Keep the movement small and comfortable; the consistency of the rhythm is more important than the range of motion.
2. Parting the Clouds (Movement 4)
This movement involves a large circular motion that raises the arms above the head before sweeping them down.
The Benefit: By lifting the arms upward, you lift the ribcage off the diaphragm, giving the lungs more physical space to expand.
The Focus: Sync the upward movement with a slow, steady inhale. This helps "clear" the upper respiratory path.
3. Flying Dove Spreads Its Wings (Movement 11)
This movement mimics the rhythmic opening and closing of wings, which directly massages the lung meridian.
The Benefit: It emphasizes the "opening" of the heart and lung area.
The Focus: As you lean slightly forward and back, focus on the expansion of the back of the lungs as well as the front.
Important Considerations for Asthmatics:
The "70% Rule": In Qigong, we often say never to use more than 70% of your effort or your maximum lung capacity. Never "gasp" or pull in air until you feel tense. If you feel a strain, make the movement smaller and the breath shallower until your body relaxes.
Nose vs. Mouth: Always try to inhale through the nose to warm and filter the air. If you feel congested, a "pursed-lip" exhale (breathing out through a small opening in the lips) can help keep the airways open longer.
Vertical Alignment: Since you mentioned breathing can sometimes be tougher when lying flat, these standing movements are ideal because gravity helps the diaphragm drop naturally, making it easier to take a full breath.
A quick tip for your practice: Try starting your session with Broadening the Chest and doing it for several minutes. It acts as a "warm-up" for the lungs, making the rest of the 18 movements feel much more fluid.
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That constant tightness often indicates that the muscles surrounding the ribcage—the intercostals and the diaphragm—have become "locked" in a state of chronic tension. When you’ve dealt with asthma long-term, the body subconsciously braces itself, making it harder to access a full, relaxed breath.
To address that specific tightness, you want movements that focus on lateral expansion (opening the sides) and spiraling, which helps "wring out" tension from the torso.
Recommended Movements for Chest Tightness
1. Painting a Rainbow (Movement 3)
While Broadening the Chest opens the front, this movement opens the sides of the lungs.
How it helps: By reaching one arm over the head while shifting your weight, you stretch the side of the ribcage. This creates space for the lungs to expand laterally.
The Focus: Don't just move your arms; feel the stretch from your hip all the way up to your armpit. Imagine "breathing into your ribs" on the side that is stretching.
2. Twisting the Waist and Pushing Palms (Movement 7)
This movement introduces a gentle spiral to the spine and torso.
How it helps: Tightness often stems from the middle back and the "back" of the lungs. The gentle rotation helps loosen the connective tissue (fascia) around the ribcage.
The Focus: Keep your hips relatively stable and let the twist happen in the upper and middle back. Think of it as a internal massage for the lungs.
3. Pushing Palms (Movement 10)
This is a very grounding movement where you push one hand forward while pulling the other back.
How it helps: It encourages a "cross-body" connection that helps relax the chest muscles.
The Focus: Focus on the retracting hand just as much as the pushing hand. As the hand pulls back toward your ribs, feel that side of your chest soften and relax.
A "Softening" Strategy
Since you're dealing with tightness, the "intent" behind your practice is just as important as the physical movement:
The "Hollow" Chest: In Tai Chi, we often speak of "hollowing the chest." This doesn't mean slouching; it means relaxing the breastbone so it isn't jutting out. Imagine your sternum is made of soft wax melting downward.
Exhale Longer than Inhale: Tightness often comes from "air trapping" (not getting all the air out). Try to make your exhales slightly longer than your inhales during these movements. This naturally triggers the vagus nerve to tell your muscles to relax.
Focus on the "Back" Breath: Most people only think of the lungs in the front. Try to visualize your breath expanding into your shoulder blades. This can often bypass the tight muscles in the front of the chest.
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When the tightness is concentrated in the upper chest, it often involves the "auxiliary" breathing muscles—the ones around the collarbone, the tops of the shoulders, and the throat. When these muscles work too hard to help you breathe, they can create a "stuck" feeling that feeds back into a loop of tension.
To specifically target the upper chest and release that "grip," you can focus on these two movements from the Shibashi set that emphasize dropping the shoulders and opening the "upper gate."
1. Parting the Clouds (Movement 4)
This is particularly effective for the upper chest because the circular motion encourages the collarbones to spread and the shoulder blades to slide down the back.
The Trick: As your hands reach the highest point above your head, ensure your shoulders don't "shrug" toward your ears. Keep a space between your ears and shoulders.
The Benefit: As the arms sweep down and out, it physically pulls the tension away from the upper chest and moves it out through the fingertips.
2. Gazing at the Moon (Movement 9)
This movement involves a turn and a reach behind you, which is excellent for stretching the pectoral muscles and the front of the shoulders—areas that get very tight when breathing is restricted.
The Focus: Instead of reaching with just your arm, imagine the movement starting from the center of your chest. As you turn to "gaze at the moon," feel the stretch across the upper chest, right below the collarbones.
The Benefit: It forces the chest to open in a diagonal direction, which often releases tension that straight forward-and-back movements might miss.
Implementation Tips for Upper Chest Tightness:
The "Heavy Elbows" Concept: In all your movements, imagine your elbows are heavy, like they have small weights hanging from them. This naturally pulls the shoulders down and prevents the upper chest muscles from over-activating.
The "Aha" Exhale: When practicing these two moves, try exhaling through a slightly open mouth with a very soft "Haaaa" sound (almost silent). This specific sound is associated with the "Heart" and "Triple Heater" in Qigong, and it is remarkably effective at releasing heat and tension from the upper torso.
Micro-Movements: If the tightness is quite high (near the throat), keep your arm movements lower than shoulder height for a few repetitions. Once the area begins to feel "warmer" and more blood flow returns, you can gradually increase the height of the arms.
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Shifting weight adds a layer of complexity that can sometimes distract the mind from the internal "softening" you’re trying to achieve in the chest. By staying centered in a standing position, you can dedicate all your focus to the sensation of the ribs expanding and the collarbones widening.
Given that you prefer the slower, stationary movements, here is a specific "Upper Chest Relief" routine you can do. You can treat these as a small loop to do whenever you feel that tightness "creeping up" during the day, or as part of your main practice.
The Standing "Upper Chest" Protocol
1. Commencing the Form (Movement 1)
Even though this is the basic opening, it is the most important for checking "excess tension" in the upper chest.
The Refinement: As your arms rise to shoulder height, visualize them being lifted by the air underneath them, rather than your shoulder muscles.
The Check: When your hands reach the top, check your collarbones. Are they "scrunched" up? If so, let your elbows drop a fraction of an inch to let the chest settle.
2. Broadening the Chest (Movement 2)
Since you’re standing still, focus on the horizontal stretch.
The Visualization: Imagine a string connecting your two thumbs. As you open your arms, feel that string gently pulling your pectoral muscles away from your breastbone.
The Breath: Inhale as you open, and see if you can feel the breath touching the very top of your lungs, right behind the collarbones.
3. Parting the Clouds (Movement 4)
This is your "release valve."
The Movement: When your arms circle down, imagine they are clearing away a heavy fog that has settled over your chest.
The Key: Keep your knees slightly "bouncy" or soft. This ensures the energy isn't getting blocked in your legs, which can sometimes cause tension to migrate upward into the chest.
A Small "Secret" for the Asthmatic Tightness: The "Pinnacle" Point
There is a point in Qigong/Acupressure called Zhong Fu (Central Treasury), located just below the outer end of the collarbone. It’s the "Gate of the Lungs."
When you do these movements—especially Broadening the Chest—imagine you are breathing directly in and out of those two points on your upper chest, rather than just through your nose. It sounds simple, but this mental shift often helps the brain "let go" of the physical bracing in that area.
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Here is how to maximize those "clear" sessions to help reduce the tightness you feel the rest of the day:
1. Focus on the "Residual Volume"
Since your airways are open, use movements like Broadening the Chest (Movement 2) to focus on the complete exhale.
The Goal: Often, tightness is caused by "stale" air trapped in the upper lungs.
The Practice: As you bring your hands together, exhale slowly through the nose until you feel your navel pull back toward your spine. This ensures you are emptying the lungs fully, which naturally makes the next inhale deeper and more relaxed.
2. "Floating" the Arms
Since you mentioned the upper chest is where you feel the grip, pay close attention to Painting a Rainbow (Movement 3) and Parting the Clouds (Movement 4).
The Technique: Try to move your arms without engaging the large muscles on top of your shoulders (the trapezius).
The Visualization: Imagine your arms are hollow and light, like the wings of a bird. If you can move your arms while keeping those "upper chest" muscles soft, you are teaching your body that it doesn't need to "brace" to move or breathe.
3. The "After-Flow" Check
Because you have the benefit of the inhaler during the practice, take 30 seconds after you finish the 18th movement (Pressing Palms) to just stand still.
Notice the sensation in your upper chest while the medication is active and your muscles are relaxed from the Qigong.
Mental Blueprint: Try to "save" that feeling of openness in your mind. The more you "memorize" what a relaxed chest feels like, the easier it becomes to trigger that relaxation later in the day when the inhaler starts to wear off and the tightness tries to return.
A Thought on the "Institutional" Approach
You might find it interesting that while conventional Western medicine (the inhaler) is excellent at treating the acute symptom of airway constriction, Qigong addresses the functional habit of how we hold our bodies. Using both together is a very effective way to manage a chronic condition.
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It sounds like a great plan to take these specific movements—especially Broadening the Chest and Pushing Waves—and spend some quality time "looping" them to see how your body responds.
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Source
Google Gemini
