Breathing exercises have ancient roots in China. In the well-known Taoist work "Baopu-zi" (beginning of the 4th century), the Taoist scholar Ge Hong wrote that with the help of breathing exercises, one can "heal all diseases, protect oneself from snakes and tigers, be under water and walk on water, get rid of hunger and thirst and prolong your life."
In the “History of the Later Han”, in the biography of Wang Zhen, there is even such an entry: “Wang Zhen was almost a hundred years old, but his face was shiny; he looked like a fifty year old. Could perform exercises of uterine breathing and uterine nutrition. "Uterine breathing" means the internal circulation of breath in a static sitting posture; "fetal nutrition" means swallowing the saliva formed in the mouth.
Among the many breathing methods of the Taoists, the most famous was the method of "Uterine Breathing". This method got its name because it sought to reproduce the breath of the fetus in the womb. The Taoists taught that the fetus does not breathe through the nose or mouth, that breathing is done through the umbilical cord, which they called the "gate of fate." All Tao practitioners were advised to master uterine breathing, that is, to breathe like a fetus in a mother's womb. Taoists considered this method of breathing the basis of life, believed that with its help it was possible to achieve the state of the embryo, expel old age, “return to the source, return to the base”, which, in their opinion, meant the achievement of immortality.
History of occurrence
"Womb Breath" was discovered at the beginning of the Tang era. In Taoist writings, it was defined as internal breathing, that which uses the internal air that is in the human body from the very beginning. As for external respiration, it uses the external air.
When the Taoists paid attention to the circulation of air in the human body, breathing was divided into external and internal. According to the ideas of the Taoists of that time, the internal air came out of the "cinnabar field", from the region of the liver and diaphragm. This internal air, contained in the body of each individual person, was also called "original air" (yuan qi). The Taoists believed that the “original air” in a person corresponds to the original air of Heaven and Earth, that a person receives this original air of Heaven and Earth at his birth, that this air becomes his “spirit” (shen) and his body (xing), that a person receives originally a single air, which also becomes his saliva and essence (i.e. seed). In addition, the Taoists believed that the original air of Heaven and Earth in the macrocosm arises in the north, belongs to the element of water, correlates with the trigram kan, dominates in the northern regions and, in particular, in the region of Mount Heng, the Peak of the North. The "original air" of man, i.e. microcosm, arises in the kidneys, corresponding to the elements of water, the trigram kan and the north. It is the source of vital air moving between the kidneys. He is the basis of the five internal organs, the root of all twelve channels, the gates of inhalation and exhalation, the source of the "three melters" ("three heaters" or "burning regions"). This air is the root of a person, so if the root is destroyed, all organs and channels will behave like branches and leaves that dry up with the death of the root.
Since the "original air" seemed to the Taoists to be the root of life, it had to be carefully preserved, especially since its quantity, as it was believed, was very limited, only six cun. The loss of one cun of the "original air", the Taoists believed, reduces a person's life by thirty years, while the preservation of all six cun provides eternal life. Therefore, it was prescribed to master the rules of breathing, so that the “primordial air” would not go out through the nose and mouth, but would constantly fill the “cinnabar field” and circulate throughout the body without mixing with external air.
The theory and practice of indoor air circulation was developed by the Taoists of the Tang and Song periods. They imagined the circulation mechanism as follows: since the movement of internal and external air is coordinated, then when the external air rises for exhalation, the internal contained in the lower "cinnabar field" also rises; when the outer air descends after inhalation, the inner air also descends and returns to the "cinnabar field". The circulation of internal air, as the Taoists believed, took place in two cycles: firstly, the absorption of air and, secondly, the actual circulation of this air. Taoist writings describe only one way of absorbing air and two ways of circulating.
What is Uterine Breathing?
In the work of Ge Hong "Baopu-zi" it is said that when practicing air circulation, one should inhale through the nose and then close, lock the air, holding it for 120 heartbeats, and then carefully exhale through the mouth. Inhalation and exhalation should be done silently and without tension, so that the pen placed in front of the nose or mouth does not move. In this case, you need to inhale a large amount of air, and exhale a small amount. As you mastered this practice, it was necessary to increase the interval between inhalation and exhalation to a thousand heartbeats, which should have led to the rejuvenation of the old.
To get the effect, you need to practice for 30 - 50 minutes every day. Naturally, you need to start with five minutes and gradually bring the time to the above.
How to carry out breathing?
Breathing is carried out mainly with the help of movements of the stomach, drawing it in and sticking it out. With direct abdominal breathing on inspiration, the front wall of the abdomen protrudes forward, the stomach seems to inflate. The diaphragm then moves down, creating a vacuum in the lungs and increasing the volume of inhaled air. On exhalation, the abdomen retracts, the diaphragm rises.
In what position should you breathe?
It is best to perform Belly Breathing in the Lotus position. Cross both ankles and place each heel on the opposite knee with the soles of both feet facing up. (As you get used to the pose, try to place your heels closer to the pelvis.) Then you should put the right hand on the left, palms up, connecting thumbs, and lower the brushes on the feet opposite the abdomen. This is the best position to practice.
If you cannot sit in the lotus, it is best to start from the normal cross-legged position. The calves are crossed so that the heels are under the middle of each thigh. The body is straight, the shoulders are relaxed, the elbows are naturally lowered down, the palms are lightly placed on the knees or folded in front of the stomach as in the Lotus position.
Why is it better to engage in "inner achievement" in the Lotus? This also has its own meaning. The novice, sitting in this position, imitates the position of the embryo in the womb, and completely seals the vital points of the body in order to create the most favorable conditions for "Uterine Breathing" and open the so-called "tenth hole" in the abdomen - the point of exchange of the "internal energy" of the Taoist and "heavenly energy" of the cosmos. Another important purpose of this posture is that it helps the novice become aware of the energy channels in his body.
Accordingly, the victory over old age, the return to the "infant" and even "embryonic" state, is the main goal of Taoist cultivation. Although the aging process is unavoidable and a person cannot fully become a baby again, it is possible to restore some of the properties of the infant state, for example, the complete system of energy channels, such as it is in newborns. These channels cannot be distinguished either by the ordinary eye or by any scientific instruments. Only those who have experienced the experience of "inner achievement" can see them. This ability allows a disciple of the Tao not only to maintain health, but also to restore youth.
How to practice womb breathing?
It's better to close your eyes. The air should be inhaled through the nostrils slowly through the abdomen, so smoothly that no noise should be heard, and the inhalation should be stopped when the chest begins to expand. Then the breath should be held as long as possible, at least for the time it takes to count from 1 to 120 (ideally then 120 heartbeats). After that, it is necessary to exhale the air through the mouth completely and so smoothly that the swan feather suspended in front of the face does not move. Then again follow inhalation, retention, exhalation, etc.
The theoretical goal of this process is to return to fetal breathing in the womb, in which the fetus grows continuously without losing anything. The ideal would be to hold your breath for the time it takes to count from 1 to 1000, as the air restores and revitalizes the human body.
The air must be alive, not dead. It is advisable to perform it outdoors or pre-ventilate the room. This exercise should be done between midnight and noon. During this period, the air is alive - Yang. Between noon and midnight - Yin.
One who does this type of breathing exercise must be a vegetarian. In addition to renewing the body, as the ancient sages say, this breathing contributes to the distraction of thoughts and, as a result, a good concentration of the mind. It brings health and complete peace.
Unique healing system Exercises, work with hidden energies, meditations and moods by Katsuzo Nishi
Reverse abdominal breathing- "Taoist breath"
Reverse abdominal breathing?-? "Taoist breath"
"Taoist breath" is used in martial arts. It allows you to quickly increase the energy of the body, provided that you inhale and exhale air through the nose.
When you inhale, you draw in your stomach, filling it as much as possible. chest air (I do not advise beginners to do this? -? You may feel dizzy, and smokers may even lose consciousness). When exhaling, the stomach inflates and protrudes slightly forward.
Without a teacher or at the beginning of breathing exercises, you should use "Taoist breathing" for no longer than 2-3 minutes.
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Meditative breathing.
The first and most important step on the path to effective meditation is correct breathing. In Chinese meditation, two basic breathing methods are used - Taoist and Buddhist.
Daos, or reverse breathing, serves to prepare qi to circulation, and therefore the correctness of its implementation is of great importance. In Taoist breathing, "reverse" to "normal" is the movement of the lower abdomen. On inhalation, it DOES NOT EXPAND, but RETRACTS, and on exhalation, vice versa, respectively.
Never hold or force your breath! Inhale slowly through the nose, smoothly and easily, drawing in and lifting lower part belly. When your lungs are full, start exhaling gently.
Inhalation counts yin process, and exhalation - yansky. Inhalation and exhalation should form a semblance of a Yin-Yang symbol, smoothly passing into each other in a fluid cyclical movement. As you exhale, slowly, effortlessly push out Dantian and the entire lower part, the abdomen down and forward ("outside"). Region Dan Tian- the place where it is generated and accumulated qi before the beginning of a small circulation. So the muscles around Dan Tian they need to be trained so that they can adequately provide the respiratory movements of the abdomen. Pushing the lower abdomen out as you exhale may seem difficult at first, but with practice, the muscles will learn to stretch more and more, allowing the entire lower abdomen to be extended from the navel to the pubic bone. Do not force this process, but work persistently and regularly.
Taoist breathing is deep: not in the sense that it is heavy, but in the sense that the lungs are used almost at full capacity during it. Often people, doing heavy physical work, breathe hard, but not deep. Deep breathing causes the internal organs to vibrate in rhythm with the breath, which stimulates their activity and strengthens them. But this does not happen if the breathing is not deep, even with the most intense gymnastic exercises: they strengthen only the muscles, bringing little benefit to the vital organs.
In the Buddhist method, the movements of the lower abdomen are opposite to the Taoist ones, that is, when you inhale, the stomach protrudes, and when you exhale, it retracts. This type of breathing is also called "normal" . So breathe, for example, singers.
Both methods use the same power generation principle qi. The difference between them is only in the coordination of the movements of the abdomen with breathing. Many meditators practice both Taoist and Buddhist methods, easily switching from one to the other.
Meditation and qi circulation.
Having learned to breathe correctly according to the methods described above, you can begin to meditate and master circulation. qi. The first step is to achieve calmness of mind while concentrating on deep breathing. It is required to enter a kind of peaceful state and remain in it until the protrusion and retraction Dantian will not begin to happen without a conscious effort and the attention will not stop wandering.
With the achievement of control over the muscles of the abdomen, breathing becomes like a bellows fanning a fire. qi in the oven Dantian. The whole process of generating and accumulating qi in Danypyane called "low level breathing" , and simple breaths - exhalations in the lungs - "high-level breathing" . The first system aims to accumulate qi as energy and the second - qi is like air. Excess qi in Danypyane causes most people to twitch and feel warm in the abdomen. "bellows" (deep breathing) thus cause fire (accumulation qi) near Dantian. When it happens qi ready to get out of Diantian and go to another cavity. To be sure that the accumulated qi will go to the right cavity, it is necessary to accept correct posture(with crossed legs). When qi ready to break out Dantian, you can't let her get away. If the legs are properly crossed, the flow qi partially covered. The thing is, going down qi may get stuck in some cavities. For a novice student, this is dangerous, because he does not yet have experience of controlling qi. This residual qi in the cavities will later affect the circulation in the legs and even, in exceptional cases, may cause paralysis.
When qi enters an unwanted channel and causes some kind of problem, this is called zou ho, or "fire leak". Therefore, mastering the cycle qi, always keep your legs crossed. Legs can only be left uncrossed when the small circulation is already fully mastered and you begin to try the big one.
To properly start a small circulation, qi should go into the cavity weiluy, located in the coccyx.
So, qi comes from Dantian down through the crotch called "Seabed" (Heidi) in the coccyx On the way to weilu qi passes through other cavities, but weiluy shows the greatest resistance: here the flow qi blocked by bone.
During meditation, the mind must consciously lead qi along its circular course. Without conscious guidance, the circulation qi will not be consistent and smooth. Sometimes it happens that qi passes from Dantian in weiluy without conscious effort, but active command from the mind is necessary for further progress. Beginning with Dantian, the mind remains calm and completely focused only on carrying out qi through Weiluy. This process can never be "pushed" by force. Just focus on the next cavity and let qi will get there on her own. Relaxation helps only local circulation. For longer cycles, volitional concentration is absolutely necessary.
Entry Secret qi in weiluy is that you need to gently squeeze the anus while inhaling. It is called bigan("closing the anus"). On exhalation, the anus relaxes and qi guided by the mind Weiluy. it sungan("relaxation of the anus"). Such coordination is always necessary, even after mastering the small circulation.
From weilu qi goes up along the spine to the next of the main obstacles - Jiaji. It is located on the back, just behind the heart, between the spinous processes of the sixth and seventh thoracic vertebrae. When qi comes here, the heart begins to beat faster, which can interfere with concentration.
The last of the main obstacles on the spine - Yuzhen, or Naohu. This cavity is located at the base of the skull, at the end of the occipital bone. Here the canal is partly blocked by bone. If the energy does not flow smoothly through this point, it may enter other channels on the head or the brain. In this case, headaches or feverish, delusional thoughts are possible.
When qi enters the head, sensation of circulation qi becomes different than in the back. Since the layer of muscles on the head is very thin, there will be no sensation of muscle contraction here. There will be itching, it may be ticklish, as if insects are crawling on the head, and this sensation will pass through the top of the head to the face.
The three main cavities considered in Chinese meditation are called the "Three Gates", or san guan.
After passing the point Yuzhen mind leads qi through the top of the head down, through the midline of the face and chest, back to Dantian, where the cycle starts again. Generally, achieving low circulation requires three meditations a day for a minimum of 90 days. A large circulation sometimes takes years.
So far, we have paid very little attention to breathing in the process of controlled circulation. qi. Now we inform you that the cyclic movement of energy must be precisely coordinated with the process of deep breathing (Fig. 1). This figure shows the basic scheme of Taoist meditation, in which one complete circle of small circulation takes place during two inhalations and exhalations. Table 1 lists the names of the most important points and gives their letter designations used in fig. 1, 2 and 3.
First, during the first breath, creation leads qi from nose to Dantian. Then you exhale and lead qi from Dantian in Weiluy. Inhale again - and qi goes up to a point at shoulder level called shangbei or Dazhui(see Table 1). Finally you exhale and lead qi through the head to the nose, completing the cycle. Total one cycle qi in two breaths.
When this two-breath cycle is mastered, you can proceed to the “one-breath” cycle. It is basic in martial qigong. The one-breath cycle is shown in fig. 2. qi is conducted to the coccyx on exhalation and then to
nose while inhaling.
Sometimes beginners say they don't feel the flow qi or feel that qi stopped at one point. The answer is the same in both cases: continue the loop. At first the flow qi will be more imaginary than real, but with persistent practice it will become stronger and more tangible. Remember that the flow qi exists always, otherwise you would not live. Because the qi follows a thought, a movement of attention will cause a corresponding movement qi through the channels and gradually remove all obstacles.
Experienced students can try draw flow qi in a small circulation, that is, to make the energy go up the chest and down the back. In reverse circulation stages of movement qi are:
Inhale - out Dantian into the nose;
Exhale through the head shangbei;
Inhale - into the coccyx (Weilui);
Exhale - return to Diantian.
The single breath cycle follows the same principle. Reverse circulation helps to cure diseases and clear places that are difficult to pass with normal circulation.
One-breath cycles also include the Buddhist circulation system. qi(Fig. 3). The meditating Buddhist inhales and leads qi from the nose down through the perineum to the coccyx. Then he exhales and leads qi up along the spine, through the head to the nose. Buddhists can also change direction
|
Dot |
Taoist title |
Name in acupuncture |
Location |
|
Diantian |
Qihai |
One and a half inches below the navel |
|
|
Heidi |
Huiyin |
base of the pelvis |
|
|
weiluy |
Changqiang |
||
|
Lingtai |
On the spine at the level of the heart |
||
|
shangbei |
Dazhui |
Upper back |
|
|
Yuzhen |
Naohu |
Base of skull |
|
|
Tianlingai |
Baihui |
||
|
sulao |
|||
|
Duci |
Shenque |
Table #1
circulation. It should be remembered that in the Buddhist method Dantian expands (i.e., the abdomen protrudes) on inspiration and contracts on exhalation.
There are other methods of meditation in which Dantian not used as a source qi. The role of such can be played by the solar plexus, the center of the forehead and other points; sometimes qi generated without coordination with breathing.
Advice for beginners.
A person who takes meditation seriously should not at first try to circulate. qi. Your initial goal is to train the muscles around Dantian for natural and easy Taoist breathing. This is achieved by preliminary practice of reverse breathing. When the muscles are adequately trained and the mind is sufficiently calmed, only then can one move on to circulation.
In China, breathing practices have found great popularity within the Taoist yoga in all its varieties from qigong, to the actual Taoist internal alchemy, from combat systems to healing. What are the features of Taoist breathing practices?
Feature of Taoist breathing practices
A feature of the breathing practices of Taoism is a close combination of the actual breathing technique and visualizations, with a concentration on certain parts of the body or states.
Breathing Practices and Schools of Chinese Inner Alchemy
Internal alchemy (nei dan), like Western alchemy, has as its primary goal the achievement of immortality by smelting the so-called immortality pill in the lower cauldron (dan tian). Speaking of an adept of internal alchemy, Mircea Eliade wrote: "Missing his soul for a 'base metal', he directs all his strength to produce a transformation and turn its autonomous, eternal soul into 'gold'." Thus, a follower of nei dan subjects his body and soul to alchemical action - purification, roasting, achieving immortality not only of the spirit, but also of the physical shell. By the way, this is very important point, since the Chinese, unlike, say, the Indians, who mean by immortality, first of all, eternal existence souls, was only interested in physical immortality.
The most important "means" of achieving immortality in the practice of internal alchemy were the techniques of transformation of sexual energy, directly related to the practice of breath control.
Embryonic respiration
One of the characteristic practices of Taoist yoga is the method of "embryonic" breathing. For him, you need to choose a quiet, peaceful place away from everyone, best of all in a house where no one lives, or in the forest. Let your hair down and loosen your clothes. Lie down in the correct posture and harmonize your breaths, and then hold your breath as long as possible. Then exhale, harmonize the breaths again and hold the breath again. So it is necessary to perform several dozen times, accompanying the breath with complex internal techniques, one of which is called “melting the breath”. This technique is considered so difficult and powerful that it is forbidden to perform it every day. Between sessions should be kept for at least five days.
It is traditionally believed that "embryonic" breathing brings various superpowers. In one of the oldest treatises on internal alchemy, Effective and Secret Oral Formulas Concerning Several Methods of Absorbing Breath, it says: “A person can then enter the water (and not drown) or walk on fire (and not be burned).”
Precepts Concerning the Breathing Practices of Taoism
Other prescriptions regarding breathing practices also recommend finding a secluded place, assuming the correct body position, closing the eyes, and holding the breath in the diaphragm of the chest so that the hair placed on the nose and mouth of the practitioner does not move. That is, the “sealing” must be absolutely complete. Many Chinese masters Antiquities claimed that in order to achieve immortality, it is necessary to learn how to hold your breath for a time equal to thousands of ordinary inhalations and exhalations. But for health purposes, doing such a long breath hold is not necessary. It is quite enough to take a full breath, hold your breath as far as possible, without feeling discomfort and direct all the retained air to the diseased organ. This must be done several times. Thus, the diseased organ will be saturated with new life-giving force, moving along with the air currents. In one of the Taoist texts, we read: “Those who absorb breaths should mentally accompany them until they enter the insides, so that (breaths) penetrate into the liquid (organs) and each breath without tension reaches that point. internal organ which he governs, and thus they (breaths) could circulate throughout the body and cure all diseases.”
Breathing practices of imitating animals
One more characteristic feature Chinese breathing practice is to imitate the breathing of animals. This is especially common in schools of martial arts that use animal habits in the owl's arsenal - a snake school, an eagle style school, and so on. For example, deep and silent breathing, reminiscent of the breathing of animals in hibernation, was very popular. It had such a powerful sedative effect that, in combination with special meditations, it allowed one to move to new levels of consciousness.
Breathing Practices and the Qigong System
But most purposefully breathing techniques in China began to be used in qigong schools. Qigong literally translates as "working with qi energy." But there is an important nuance here. In this system, the emphasis is not on the breathing technique itself, as such, but on the state of consciousness acquired by concentrating on various points of the body and holding the breath, which stops the internal flow of thoughts. Also, breathing, in most cases, is combined with smooth movements of various parts of the body. This is especially used in the practice of tai chi chuan.
Breathing practices of China and India
In general, Taoist breathing practices are very close to Indian ones in their thoughtfulness, but, at the same time, if I may say so, they are more “practical”, because their use is reflected not only in terms of spiritual perfection, but also bodily, as a reflection of the desire for physical immortality.
© Alexey Korneev
The growing interest in the ancient traditions of the East every year is fully justified. The knowledge that the inhabitants of the Celestial Empire have been honing for centuries reveals to us the secrets of health and longevity. Chinese helps in prolonging youth breathing exercises. Is it possible to master the technique of performing exercises? Yes, this is done either independently (with the involvement of specialized literature), or with the help of an experienced craftsman. Chinese is divided into types, each of which has its own characteristics. Consider the most common types of therapeutic exercises.
Chinese breathing exercises jianfei
The word “jianfei” literally translates from Chinese as “lose fat”. Three simple exercises will help reduce weight by normalizing metabolism and eliminating hunger. They will also help you relax and relieve fatigue. All this provides a gradual weight loss that does not harm. human body, unlike diets that promise super-fast weight loss. The advantage is also the fact that these exercises can be performed at home and without the use of any special simulators. The only thing: you need to stock up on comfortable clothes that do not hinder movement. It is important to understand that Chinese breathing exercises will only give results if you perform all the exercises regularly and correctly.
Exercise number 1. "Wave"
It aims to reduce the feeling of hunger. It must be done before eating. The most comfortable position is lying on your back. Bend your knees, keep your feet straight. Place one hand on your chest, the other on your stomach. With a deep slow breath, draw in your stomach and lift your chest. for a few seconds, then exhale slowly. As you exhale, draw in your chest, and make forty complete cycles of inhalation-exhalation.
Exercise number 2. "Frog"
This exercise will normalize the functioning of the central nervous system. Sitting on a low chair, place your feet shoulder-width apart. The angle between the thigh and lower leg is straight. Elbows on knees left hand clenched into a fist (in men - right), the other wraps around her. Next, you need to rest your forehead on your fist, relax and close your eyes. Take deep breaths in and out for at least 15 minutes.
Exercise number 3. "Lotus"
It will help regulate metabolism and activate blood circulation. Starting position- seated Buddha pose. Hands palms up lie on the legs in front of the stomach. Women have the right hand under the left, and men - vice versa. The eyes must be closed. Stage 1: 5 minutes of deep even breathing. Stage 2: 5 minutes of natural and relaxed breathing. Stage 3: 10 minutes of breathing without control over the process with the purification of consciousness from extraneous thoughts.
Chinese breathing exercises qigong
Exercises are performed to smooth relaxing music. This gymnastics improves the physical, intellectual and emotional state of a person.
Exercise number 1. "Breath of Fire"
On exhalation, the stomach is sharply retracted. We breathe with the diaphragm. This exercise is very dynamic. May cause dizziness in beginners.
Exercise #2
We breathe slowly and deeply. Inhalation and exhalation are characterized by equal intensity. We perform at least ten minutes.
Exercise #3
We inhale and exhale only through the nose. The body is relaxed, the eyes are closed. Duration - 10 minutes.
According to doctors from the Middle Kingdom, the problem of extra pounds and the occurrence of diseases lies in the disharmony of the yin-yang of our body. Stabilization of Qi flows will help to forget about many problems, including excess fat. This is where Chinese breathing exercises come in handy.