Working with the Breath
Breathing is so crucial to good health and Qi Gong its worth taking a few moments to consider the breath in more depth. Bad breathing habits are common but easy to change with a little awareness. Not only will Learning to breath correctly provide a strong foundation for all other practices it’s also a healing modality in its own right. Working with the breath can provide many benefits, here is a quote by Sun Ssi Miao a famous Tung Dynasty physician, where he praises the benefits of correct breathing.
“When correct breathing is practiced, the myriad ailments will not occur. When breathing is depressed or strained, all sorts of diseases will arise. Those who wish to nurture their lives must first learn the correct methods of controlling breath and balancing energy. These breathing methods can cure all ailments great and small”
We can see from this quote how highly valued correct breathing is. He also hints at a link between the breath and balancing or harmonizing the energy. It’s worth remembering that breathing is the only autonomous vital function in the body that we have direct conscious control over. This becomes even more interesting when we realize the breath has a regulatory function within the body. A few minutes deep breathing can improve peristalsis in the intestines, lower the heart rate and the blood pressure, it may even improve your IQ! The breath it seems has the ability to create harmony within our whole system. What an amazing ability we all have, whenever we wish we can switch the body off auto pilot and consciously create a healing natural environment, The breath can begin to act as our root, our safe place, providing a solid foundation that is easily built upon.
Buddhist Breathing
In Taoist Qi Gong practice two forms of breathing are often used. The first is called Taoist breathing and involves expanding the abdomen as we breath out, hence its also called reverse breathing as the body acts in the opposite way to how we normally breath. This technique is generally used by more advanced practitioners for a specific purpose. The more commonly used technique is called Buddhist breathing and is basically relaxed abdominal breathing. Personally I prefer this style as its natural, safe and is easily integrated into our daily lives. This form of breathing can be the bedrock of any meditation, Tai chi or Qi Gong practice. In creating our proverbial Qi Gong house, the breath truly is the foundation and can not be ignored or skipped.
The Theory
What we are trying to create is a relaxed, deep and fine breath, this process will take time and can not be forced. The idea of not forcing is a key ingredient to successful practice. Initially we may be tempted to force the breath deep, convincing ourselves we’re all good, nothing to learn here. However once we slowly bring awareness into the breath, what we will find is tension, this is why the process is gentle with the emphases on relaxation. If we force the breath deep tension will increase, it’s better to have a small relaxed breath than a deep tense one. Over time the breath will naturally become deep and healthy. On this subject one thing I often mention to students or patients is the 70% rule. This rule states only do 70% of what you think you can. For example the 70% rule would state if you went for a run and felt you could do 5km, only do 4km, always bring it back. So we breath in to only 70% of what we think we can. This rule has one goal, the elimination of tension. As human beings we have a natural tendency to push a little to hard, especially when we live in a culture that sees 110% as a realistic goal!! By pulling back we reduce the chance of tension and mental stress. We set out on a gentle approach, we don’t force we allow, we don’t insist we let go. This approach may sound easy, almost lazy, but over time you’ll find the gentle path is not necessarily the easy path. It may be natural but it will challenge you in unexpected ways, when we are still, when we are gentle and open, tension be it in our bodies or our minds has no place to hide. And so through the breath we start the process of awareness, as we literally reconnect with who we are.
The Exercise
This exercise will give you a first hand experience as to what the breath will feel like when practicing the Qi Gong form. It gives us a chance to practice with the breath before our awareness is usurped by learning the movements of the arms and legs etc. The exercise is practiced seated in a chair, however if possible try to sit towards the front of the chair, this reduces the temptation to use the back of the chair as support. In this way as we relax into the position the body will begin to naturally find its centre line, the position where the body can most easily relax without slouching. Of course if you have back issues please feel free to use a cushion as support. The goal of this posture is to create an environment where the body can naturally and effortlessly relax, so listen to your body. Qi Gong is a natural process let the body guide you, don’t force, don’t insist, instead listen and try to develop a joyful perseverance.
The exercise has been broken down into 4 basic steps for ease of use.
Step 1, Bring the awareness in to the breath
Most of the time we are unaware of our breathing, instead the body takes over and over time bad breathing habits can develop, often due to excessive emotions. This first step brings us back into the breath, we become consciously aware of our breathing. Feel the breath moving through the nose on the inhalation, feel it move through the back of the throat and into the lungs. On exhalation see if you can feel the air leaving the lungs and exiting the nostrils. You’ll find that as you do this you will take conscious control over the breath, and it will naturally begin to relax. In this step we are trying to do anything, we are just observing, watching and feeling.
Step 2, Abdominal breathing
Now we have awareness of the breath we can begin to deepen it. Again remember the 70% rule, the deepening of the breath should not be forced. Instead the breath should feel as if it falls down to the abdomen, with the minimum of effort. To ensure abdominal breathing its often worthwhile to place the hands over the abdomen, in this way we can feel the abdomen move when we breath and so get direct feedback. For this exercise we will spend a few breaths with hands placed over the abdomen around the navel. Once we feel the breath naturally fills this area we ca move on. Next we place our hands on the sides of the abdomen and again gently breathing feeling these areas expand. Finally we place the hands over the kidneys and breath. The pressure here will not be as strong as the other time, but over time you will still feel an expansion in this area. Remember for this exercise the emphasis is on the abdomen so the chest will stay relatively still.
Step 3, Breath to the Dan Tian
Visit any Qi Gong or Tai Chi class and at some point you’ll hear the word “Dan Tian”. The Dan Tian is located about an inch below the navel inside the body. In Yoga this area may be referred to as the sacral chakra. Within Taoism this area is related to the physical body and overall health, its also an area where Qi can be gathered and refined. This process can easily be felt over time as the area becomes warm. With this step the Dan Tian becomes the main focus of the breath, the front, sides and back of the abdomen still expand but we want to feel that at the center of that expansion is the Dan Tian. Now we have a point to which we can anchor the breath, we have found our center. You will notice as you breath to this point the mind and body will naturally begin to calm down and relax.
Step 4, Bring it all together
Now we can naturally begin to bring each step together. So now we breath with awareness, feeling the breath. The breath is guided down to the abdomen where we feel the abdomen expand on all sides. In the center of this expansion we find the Dan Tian, our center. Breath naturally like this for about 5 to 10 minutes. Afterwards you may be surprised at the difference this simple exercise can produce, generally the body will feel more relaxed, the mind will be calmer and our overall mood will have improved.
Remember to use the 70% rule and enjoy the practice. When approaching Qi Gong a lighthearted inquisitiveness will ensure constant progress.