Qi Gong for Menopause: Cool the Fire, Lift the Water
Menopause is a powerful transition in a woman’s life. It can bring new wisdom, freedom, and clarity — but for many, it also arrives with challenges such as hot flashes, disrupted sleep, mood swings, and a feeling of being out of balance. While medication and lifestyle changes can help, more women are now discovering Qi Gong as a gentle, natural way to ease symptoms and restore harmony.
In this article, we’ll explore how Qi Gong supports women during menopause, introduce the Korean energy principle of Water Up, Fire Down, share a simple routine to bring cooling balance, and explain how to join Live Online Korean Qi Gong Classes on Thursdays and Sundays.
Understanding Menopause Through an Energy Lens
In traditional energy practice, menopause isn’t viewed as a “problem” but as a shift in energy flow. As hormones change, the body often becomes overheated in the upper regions (head, chest, heart), while energy in the lower abdomen weakens. This imbalance leads to symptoms such as:
Hot flashes and night sweats.
Restless sleep and fatigue.
Anxiety, irritability, and mood swings.
Loss of focus and brain fog.
Joint stiffness and aches.
Qi Gong aims to restore balance by strengthening the lower Dahn Jon (energy centre below the navel) and encouraging energy to circulate downward. This creates the state known as Water Up, Fire Down — a cool, calm mind with steady warmth in the belly.
Why Qi Gong Works for Menopause
Qi Gong helps by:
Cooling hot energy: Breathing practices guide heat downwards, easing hot flashes.
Grounding emotions: Strengthening the lower Dahn Jon provides emotional stability.
Improving sleep: Relaxation movements calm the nervous system for better rest.
Supporting bone and joint health: Gentle weight-bearing exercises keep the body supple.
Boosting mood: Mindful movement releases endorphins and brings a sense of peace.
Many women find that practicing Qi Gong regularly not only reduces symptoms but also brings a sense of empowerment — a feeling that they are working with their bodies rather than against them.
A Gentle Qi Gong Routine for Menopause
This routine takes about 20 minutes. It can be done seated or standing.
1. Cooling Breath (3 minutes)
Sit tall with feet flat on the ground.
Inhale slowly through the nose, visualising cool water rising up the spine.
Exhale through the mouth, imagining heat releasing down through the legs and feet.
Repeat, feeling the head and chest lighten.
2. Shoulder and Chest Opening (3 minutes)
Place hands on thighs.
Inhale, sweep arms out to the sides and open the chest.
Exhale, draw arms forward and cross them, giving yourself a gentle hug.
Repeat 8–10 times, noticing tension melt away.
3. Seated Spinal Wave (4 minutes)
Sit tall, hands on knees.
Inhale, arch the spine slightly and lift the chin.
Exhale, round the spine and tuck the chin.
Move slowly, like a gentle wave, massaging the spine and releasing stiffness.
4. Energy Ball Breathing (4 minutes)
Hold palms a few inches apart at chest level.
Inhale, expand hands apart slightly.
Exhale, bring them closer together, as if shaping a ball of light.
Focus on the feeling of warmth and tingling between your palms.
Imagine placing this energy into your lower abdomen.
5. Lower Dahn Jon Tapping (3 minutes)
Gently tap your lower belly with relaxed fists.
Breathe deeply, focusing on warmth building in this area.
This strengthens your energy centre and anchors your emotions.
6. Closing Breath & Meditation (3 minutes)
Place both hands over your lower belly.
Breathe naturally, feeling calm, cool energy gather.
End by visualising water rising up and cooling the mind, while warmth stays grounded in the belly.
Practising Consistently for Results
Like any healing approach, consistency is key. Start with 10–15 minutes daily and gradually extend to 20–25 minutes. Women who practice regularly often notice:
Reduced frequency and intensity of hot flashes.
Calmer moods and less anxiety.
Improved sleep quality.
A renewed sense of strength and vitality.
If you’d like structured support, the Qi Gong for Beginners Online Course is a great starting point. You’ll build the basics while learning how to direct energy in ways that support your changing body.
Community Support Makes It Easier
Menopause can feel isolating, but you don’t need to go through it alone. Practising in a group provides encouragement and motivation. In our Live Online Korean Qi Gong Classes, you’ll:
Learn cooling routines designed for balance.
Be guided step-by-step through movements that ease symptoms.
Share space with a supportive, like-minded community.
Attend every Thursday at 7 pm UK and Sunday at 11 am UK.
Further Reading on Related Articles
Continue your journey with these supportive resources:
Qi Gong for Sleep and Relaxation: Practical evening routines to calm the mind and prepare for restful nights.
Qi Gong Meditation: Discover how meditation within Qi Gong strengthens inner peace and emotional balance.
Qi Gong for Seniors: Learn how gentle Qi Gong enhances vitality and mobility in later life.
FAQs About Qi Gong for Menopause
Q1: How does Qi Gong help with hot flashes?
Qi Gong uses breathing and energy circulation to guide excess heat downward, easing the intensity of hot flashes.
Q2: Can I practice Qi Gong if I feel very tired?
Yes. Many routines can be done seated and actually boost energy by reducing stress and fatigue.
Q3: Do I need experience before trying these routines?
No. The movements are simple and beginner-friendly. If you’re new, the Qi Gong for Beginners Online Course is the best way to start.
Q4: How often should I practice for menopause support?
Aim for at least 10 minutes daily. Over time, this builds balance and long-term relief.
Q5: Where can I get guided support?
Join our Live Online Korean Qi Gong Classes every Thursday and Sunday to learn in real time.
I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)
