Eight Brocades Qigong

(Ba Duan Jin)

Ba Duan Jin, or “Eight Brocades,” is a gentle, breath-focused Qigong practice with over 1,000 years of history. Originally designed to promote strength and longevity, it remains a top choice for chronic conditions. Each movement opens the chest, calms the mind, and supports the muscles used for breathing.

For people with COPD, Ba Duan Jin encourages slower, deeper breaths. Research shows it may improve lung function, reduce breathlessness, and boost emotional well-being.

“Each movement is a thread—together, they weave breath, balance, and calm.”

Getting Started

Before you begin, choose a quiet, open space with fresh air and good circulation. Stand or sit tall with relaxed shoulders and an easy, upright posture. Breathe gently through your nose if comfortable. Let each movement be slow, steady, and never forced. This form is traditionally practiced as a gentler and more accessible style of Qigong, making it suitable for beginners and those seeking a supportive, mindful practice. If any of the movements feel uncomfortable, it is okay to modify or omit them and continue with the ones your body can comfortably perform.

Ba Duan Jin Posture Names

Opening · 00:00

1) Supporting the Heaven (Vertical Stretch) · 01:10

2) Drawing the Arrow (Horizontal Stretch) · 02:15

3) Separating Heaven and Earth (Diagonal Stretch) · 04:25

4) Wise Owl Gazing Back (Torsional Stretch) · 06:10

5) Big Bear Turns to Side (Leg-Torso Connection) · 07:55

6) Bending backwards and touching toes (Front / Back Stretch) · 10:25

7) Clenching the Fists (Mobilization) · 11:40

8) Clicking Heels 7 Times (Release) · 14:50

Closing · 16:00

Tips for Practicing

• Choose 1 or two patterns that are easy to do, and repeat those. You don’t have to do all 12 sequences in a row.

• Use a chair or wall for support if standing feels unsteady

• Modify movements—smaller is still effective

• Rest between forms and keep breath soft and steady

• Don’t rush—focus on comfort, not perfection

Self-Reflection:

How did your body respond to the rhythm of movement? Which movement felt easiest—or most challenging—to breathe through?

My Training Experience

During my time training at the Shaolin Temple last year, I practiced the more physically demanding 13 Luohan Qigong and also experienced 8 Brocades Qigong (Ba Duan Jin) as a gentler, more accessible form. That gentler quality is reflected in this practice and is one reason it translates well to mindful movement and breath-focused work. If you are having an issues training these patterns, please reach out and I can help tailor this for your physical requirements.

References

1. Chen, K., & Yeung, R. (2002). Qigong: A Chinese medical exercise therapy.

2. Chinese Health Qigong Association – Ba Duan Jin Overview

https://www.qigonginstitute.org/abstract/3475/health-qigong-ba-duan-jin

3. Liu, Y., et al. (2014). Effect of health Qigong Ba Duan Jin on lung function and quality of life in COPD patients: A systematic review.

https://pubmed.ncbi.nlm.nih.gov/25150005/

4. Shi Heng Yi. Shaolin Ba Duan Jin Qigong practice. Shaolin Temple Europe. YouTube.

https://www.youtube.com/watch?v=3FJyoEDoYKo

Disclaimer:

The movement and breathing practices shared on this page are for general informational and educational purposes only. They are not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise program, especially if you have COPD or other medical conditions. Stop immediately if you experience pain, dizziness, or shortness of breath.

Read our full disclaimer here.