The Three Dahn Jons: Train Your Three Treasures

September 03, 2025•7 min read

The Three Dahn Jons are your core energy centres: Lower (vitality), Middle (emotions), and Upper (clarity). This upgrade adds a simple daily routine and gentle science bridges (HRV, nitric oxide, interoception) so you can practise with confidence.

In Korean Qi Gong, the body isn’t just seen as a collection of muscles and bones — it’s understood as an energetic system with vital centres of power. These centres, called Dahn Jons (also known as dantians in Chinese tradition), are where we store and cultivate our life force, or Qi. Strengthening these areas brings balance, resilience, and inner harmony.

In this article, we’ll explore the Three Dahn Jons, why they’re called the “Three Treasures,” how to train them, and how you can experience their power directly in our Live Online Korean Qi Gong Classes every Thursday and Sunday.

What Are the Three Dahn Jons?

The word “Dahn Jon” means “energy centre.” These centres act like reservoirs of Qi, influencing body, mind, and spirit.

Lower Dahn Jon (Physical Energy) - Vitality, Grounding and Stamina
- Location: Just below the navel, deep in the lower abdomen.
- Role: Core of physical vitality, grounding, digestion, and immunity.
- When weak: Fatigue, poor digestion, low stamina.
Middle Dahn Jon (Emotional Energy) - Warmth - Compassion - Emotional Ease
- Location: Centre of the chest.
- Role: Seat of love, compassion, and emotional balance.
- When weak: Anxiety, mood swings, shallow breathing.
Upper Dahn Jon (Spiritual Energy) - Clarity, Insight, Perspective
- Location: Centre of the forehead (third eye area).
- Role: Intuition, clarity, wisdom, and connection to higher self.
- When weak: Confusion, overthinking, lack of focus.

Together, these centres are known as the Three Treasures: body, heart, and spirit.

Why Training the Dahn Jons Matters

When the Dahn Jons are strong and balanced:

You feel grounded, energised, and steady.
Emotions become calmer and more compassionate.
The mind clears, allowing focus and insight.
The body functions with greater harmony.

But when they are weak or blocked, energy doesn’t circulate properly, leading to imbalance, fatigue, and stress. Qi Gong provides a safe, natural way to restore and build strength in each centre.

Why this matters (science bridges)

low, diaphragmatic breathing often increases HRV and settles stress reactivity. That’s perfect for Lower Dahn Jon work. Frontiers+1
Soft humming can increase nasal nitric oxide via sinus ventilation. Many feel the chest soften and the exhale lengthen. Good for Middle Dahn Jon. PubMed+1
Interoceptive attention recruits insula/salience networks linked with emotion regulation and attentional switching. Ideal for Upper Dahn Jon focus. Stanford Medicine+1

These are bridges, not one-to-one maps. They simply help you practise with more clarity.

How to Train the Three Dahn Jons

Lower Dahn Jon Training

Breathing: Place hands on lower abdomen. Inhale deeply, expanding the belly, exhale slowly.
Tapping: Gently tap the belly with loose fists for 2–3 minutes to stimulate circulation and warmth.
Movement: Hip circles or seated pelvic tilts strengthen the core and build energy.

Middle Dahn Jon Training

Chest Opening: Inhale as you sweep arms wide, exhale as you bring hands together at the chest.
Heart Breathing: Visualise breathing into the heart space, filling it with warmth and compassion.
Gentle Vibration: Place palms on chest, softly hum or chant to vibrate the area.

Upper Dahn Jon Training

Focused Breathing: Breathe deeply, then bring awareness to the space between the eyebrows.
Palm Energy: Rub palms until warm, then lightly place them over the forehead.
Meditation: Visualise light gathering at the forehead, clearing the mind.

Practising these regularly creates a balanced energy system: body grounded, heart open, mind clear.

A Complete 15 Minute Three Dahn Jon Routine

Setup: Stand or sit tall. Shoulders soft. Nasal breathing if possible.

1) Lower (5–6 mins) — Belly warmth & ground

Hands on lower abdomen. Inhale 4, exhale 6–8.
Gentle abdominal tapping 1–2 mins.
Small hip tilts or pelvic circles.
Why: Slow, diaphragmatic breathing supports HRV and a calm state. Frontiers+1

2) Middle (4–5 mins) — Chest ease & compassion

Heart-opening arm sweeps with breath.
Humming “mmm” for 5–10 breaths; feel resonance.
Why: Humming increases nasal NO and often lengthens exhale. PubMed

3) Upper (3–4 mins) — Quiet focus & perspective

Warm palms. Hover over forehead/eyes.
Soft gaze. Light breath. Notice sensations.
Why: Interoceptive attention involves insula/salience networks tied to regulation. Stanford Medicine+1

Tip: If scattered, spend longer in Lower. If emotions run hot, soften Middle. For foggy head, settle Lower→Middle, then finish in Upper.

Students often report a warm belly, softer chest, clearer head — the classic “water up, fire down” feeling. Many also sleep easier and feel less reactive day to day.

The Three Treasures in Daily Life

Balancing the Dahn Jons isn’t just about practice — it transforms how you live:

Lower Dahn Jon: More stamina for work, family, and play.
Middle Dahn Jon: Greater patience and compassion in relationships.
Upper Dahn Jon: Clearer decisions, stronger intuition, and deeper spiritual connection.

Even a few minutes a day can shift your state dramatically.

Go Further

Learning Together

While you can train on your own, learning in a group makes the experience deeper. In our Live Online Korean Qi Gong Classes, you’ll:

Strengthen each Dahn Jon through guided practice.
Learn how to balance energy step by step.
Connect with others who value healing and growth.
Join us live every Thursday at 7 pm UK and Sunday at 11 am UK.

If you’re new, the Qi Gong for Beginners Online Course provides an easy entry point to understand energy and movement.

FAQs About the Three Dahn Jons

Q1: Do I need to activate all three Dahn Jons at once?
No. You can focus on one at a time, but over time balancing all three brings the best results.

Q2: How do I know if my Dahn Jons are weak?
Signs include fatigue, mood swings, or constant overthinking. Qi Gong restores strength gradually.

Q3: Is it safe for beginners to train the Dahn Jons?
Yes. The exercises are simple and gentle. The Qi Gong for Beginners Online Course is designed for safe practice.

Q4: How often should I practice?
Even 10–15 minutes daily helps. Consistency builds long-term balance and resilience.

Q5: Where can I experience Dahn Jon training with guidance?
Join our Live Online Korean Qi Gong Classes every Thursday and Sunday for step-by-step practice.

Q6: Is there scientific proof of Dahn Jons?
Dahn Jons are a traditional energy framework. We use science as practice bridges: slow breathing (HRV), humming (nasal NO), and interoception (insula) to support what you feel. Frontiers+2PubMed+2

Q7: Can I do this seated?
Yes. Keep the spine long. Hands to the lower abdomen. Gentle breath.

Q8: How often should I practise?
Aim for 10–15 minutes daily. Consistency beats intensity. Use the Harmoniser when you want extra support.

Selected Reference List

Zaccaro et al., 2018. Systematic review of slow breathing: HRV and CNS changes. Frontiers+1
Laborde et al., 2022. Meta-analysis: voluntary slow breathing increases HRV. PubMed
Weitzberg & Lundberg, 2002. Humming increases nasal nitric oxide. PubMed
Maniscalco et al., 2003. NO dynamics and humming follow-ups. PubMed+1
Insula/salience network & interoception (reviews and studies). Stanford Medicine+2