This meditation technique is very closely related to the processes of purification and opening. Close your eyes. You don't need to take any special poses. Just sit in a comfortable position and try to keep your back as straight as possible. It is quite possible to sit on a chair or bed.

Start paying attention to your breathing. Observe it - just notice the inhalations and exhalations. This spinal breathing technique is performed through the nose. Breathe through your nose, not your mouth. You need to gradually, step by step, slow down your breathing. Do this smoothly, without making any effort; you should not have any tension or feelings of discomfort. We simply gradually begin to breathe deeper, inhaling and exhaling more air than usual.

Next, you need to imagine a thin channel running from your perineum to the point between the eyebrows - the third eye. While performing this meditation technique, imagine how a thin stream of luminous energy begins to rise through this channel, from the perineum, in the area of ​​which the first Muladhara chakra is located, to the third eye. We visualize this channel and observe it along with our breathing. During inhalation, our attention rises up along it; during exhalation, our inner gaze smoothly moves from the third eye back down to muladhara. Repeat this process over and over again.

Gradually, as you do this practice, you can actually feel a thin stream of energy running down your back, you can feel its warmth, in some cases it can become very hot. This is very good - it means you are doing everything right, you feel your energy.

If you have any difficulties with visualizing and tracking the channel, do not worry. During practice, while we still have little experience and skill in concentrating attention, we can begin to be distracted by some internal or external sensations, or other stimuli. This is not scary, you can easily return your focus back by focusing on your breathing again. On the slow inhalations and exhalations that you do. There is nothing unusual or unacceptable in the fact that we go somewhere else with our thoughts. You just need a little more time to get used to concentration, but for now the main thing is to notice in time that your thoughts have disrupted your concentration and focus again on the process of spinal breathing and meditation.

As you can see in its implementation, the technique is very simple, but gradually, with regular practice, it leads to very deep processes, to deep meditation, opens the third eye and clears our inner space of physical and mental blocks.

You can practice this meditation technique 1-2 times a day, for 10-15 minutes. It is advisable to do this before meals, otherwise it is easy to fall into a drowsy state. You can use it anywhere, for example in transport while you are driving to work, just don’t do it while driving a car.)

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In the very first moments of his life, a newly born child must take his first breath in his life in order to straighten his lungs and only then breathe on his own.

If he does not do this, he will inevitably die, never taking a breath in his life.

Breathing is necessary to provide the body with oxygen, which is used in the oxidative processes of energy production by every cell of our body and the release of carbon dioxide formed as a result of these processes.

The effectiveness of pulmonary ventilation depends on the condition of the respiratory muscles, the mobility of the spine, ribs and their coordinated work. At the same time, improper breathing can have an adverse effect on the musculoskeletal system, leading to loss of symmetry of the respiratory movements of the chest.

Conditions are created for blocking the thoracic spine, which also takes part in respiratory movements. Ultimately, this negatively affects the entire spine.

In addition, due to poor ventilation of the lungs, some muscles involved in the movements of the torso, neck and arms are included in helping the main ones to maintain the required level of ventilation of the lungs. Doing unusual, much larger work, they become overloaded.

This has an adverse effect on the condition of the cervical spine and contributes to the appearance of spasms and painful muscle tightness in the auxiliary respiratory muscles, as well as headaches, pain in the neck and spine, dizziness and much more that accompanies spinal osteochondrosis.

Only through proper breathing is it possible to coordinate tension of the diaphragm, abdominal muscles and respiratory muscles of the chest, which is necessary when performing great efforts, strains with holding the breath, for example, when lifting weights. This creates good support for the spine in the front.

This is why proper breathing is so important for spinal health. We suggest checking whether you know how to breathe correctly.

Test: Are you breathing correctly?

Stand in front of a mirror and watch the breathing movement of your chest and abdomen.

Breathing is calm.

Pay attention to the consistency of movements and the symmetry of the rise of the left and right half of the chest.

Note for yourself whether auxiliary respiratory muscles take part in ventilation of the lungs: trapezius, pectoralis minor and major, scalene, sternocleidomastoid muscles.

With proper breathing, both halves of the chest move symmetrically, and the chest itself and the stomach move synchronously.
As you inhale, the chest expands and rises.

The diaphragm, like a pump, lowers, and the stomach inflates like a ball. 70-80% of the load during proper breathing falls on the diaphragm.

When you exhale, everything happens the other way around: the chest narrows and falls, the dome of the diaphragm rises, and the stomach deflates.

If the amplitude of movements of the abdomen and diaphragm is large, and the chest is small, then this type of correct breathing is called diaphragmatic breathing, in which respiratory movements are carried out mainly due to the work of the diaphragm.

If the amplitude of movements of the chest is commensurate with the amplitude of movements of the abdomen and diaphragm, then this type of correct breathing is called mixed.

In the case when breathing movements are carried out predominantly by one chest (breathing is called thoracic breathing), this is incorrect, since the strongest respiratory muscle - the diaphragm - is not used adequately to maintain the required level of ventilation.

Moreover, good, rhythmic work of the diaphragm not only provides effective ventilation, but also facilitates the outflow of blood through the superior and inferior vena cava and lymphatic duct by changing the pressure in the chest cavity, thereby helping the heart, and also has a massaging effect on the internal organs .

If you have determined the correct type of breathing for yourself, then feel free to move on to the section “Development of strength and endurance.”

How to learn to breathe correctly

To learn how to synchronize the work of the diaphragm and the movements of the chest, do the following exercise.

Lie on your back with your knees and hips slightly bent to relax your abdominal muscles. With your right hand control the movements of the abdomen, with your left hand control the movements of the chest.

The purpose of the exercise is to coordinate the movements of the abdomen and chest.

When you inhale, your stomach inflates like a ball, and your chest expands and rises. As you exhale, the abdomen deflates and retracts, and the chest descends and narrows (Fig. 85).

Rice. 85. Learning to breathe correctly

First learn diaphragmatic breathing, that is, belly breathing, and then mixed breathing.

During training, breathing is done through the mouth. To establish coordinated breathing, use a count of four: while inhaling, count to four, then exhale and pause, counting to four in each phase.

During the day, you should control the correct mixed breathing until it becomes habitual for you.

Remember!

Breathing not only provides us with oxygen, but also has a diverse effect on all organs and systems thanks to:
- mechanism of regulation of biologically active substances in the lungs;
- the pump mechanism, which ensures outflow through the vena cava and lymphatic duct;
- massaging effect of the diaphragm on internal organs.

Ventilation of the lungs is provided by the musculoskeletal system. That is why disturbances in it often have a noticeable adverse effect on ventilation. Ventilation disorders, in turn, affect the condition of the musculoskeletal system, including the spine.

With proper breathing, 70-80% of the load falls on the diaphragm.

As you inhale, the chest symmetrically expands and rises, and the abdomen inflates; when you exhale, the chest symmetrically falls and the abdomen deflates. The basis of proper breathing is the coordination of the movements of the diaphragm and chest.

Energy breathing using the spinal column

How to open the energy channels of the spinal column

The spinal column is the main channel that conducts earth energy and sexual energy to the higher energy centers of the human body. Taoists believe that each of the intervertebral ligaments is a repository of Qi. In addition, the spine contains the spinal cord (Figure A-1). Bones are believed to contain Yang energy, while nerves contain Yin energy.

By performing exercises related to bending the relaxed spinal column, mentally stimulating the activity of the nervous system, we thereby generate an electric current within ourselves. As the duration of exercise increases, the amount of current generated increases significantly. Thanks to the movement of Qi up the spine, the condition of it and the brain improves due to the fact that other energy flows carried away by the movement of Qi are processed into vital force. To prevent blockage of energy channels, care must be taken to maintain a relaxed state of the spine and its correct structural coordination with the shoulder girdle and hip region. The more relaxed the spine is, the more energy flows through it.

Connection of the spinal column with the vital organs of the human body

The nerve endings of the coccyx and sacrum are directly connected to the nerve fibers of the lower extremities, bladder, kidneys, internal and external genital organs, anus and (partially) the large intestine.

The listed organs are also joined by the nerve endings of the vertebrae of the lumbar spine (L 1 -L-5). The nerve endings of the thoracic vertebrae (T-5 to T-12) correspond to the stomach, liver, gallbladder, pancreas, spleen, adrenal glands, small intestine and blood vessels of the abdominal cavity.

The nerve endings of the upper thoracic vertebrae (from T-I to T-4) connect to the innervation of the heart, tonsils, trachea, bronchi and lungs.

The nerve endings of the cervical vertebrae (C-1 to C-7) connect to the nerve fibers of various internal organs, glands and upper extremities.

Meditation practice

After carefully reviewing the detailed anatomical atlas, close your eyes and try not only to mentally imagine, but also to feel the connection between the spine and the organs of your body. Direct the Inner Smile down the spine, covering these connections with Smile Energy.

Exercises to develop spinal breathing

Performing exercises to develop spinal breathing allows you to relax the spinal column, while simultaneously enhancing the activity of the coccygeal and intracranial pumps and stimulating the work of the adrenal glands and thymus gland.

These exercises also help relax the back muscles, which allows you to feel good even when maintaining a sitting position for a long time. The exercises can be performed sitting or standing (Fig. A-4).

To do this, prepare a comfortable chair for sitting, sit down and try to relax, keeping your back straight and without touching the back of the chair.

For men:

If you are in a sitting position, use a chair with a straight back. Sit almost on the very edge of the chair - so that the testicles hang freely (if this position is uncomfortable, sit a little deeper). Before performing the exercise, wear loose clothing so that the testicles are not pinched and sexual energy can circulate freely.

For women:

Sit comfortably without touching the back of the chair. Clothing should be loose and not constrict the perineal area so that energy can circulate unhindered. If you prefer a sitting position on the floor, use a thick matte covering to avoid disrupting the movement of energy in the legs.

1. First, exhale, feeling your body relax.

2. Inhale, slightly tilting your sacrum and head back while arching your spine. The chest and stomach should be protruded. Expansion of the chest stimulates the activity of the adrenal glands and the thymus gland. At the same time, bring your hands clenched into fists to shoulder level and spread your shoulders back, squeezing your shoulder blades, pressing your neck into your shoulders and slightly clenching your teeth. This way you will strengthen the work of the intracranial pump.

While maintaining this position, tense your muscles. Oscillating the sacrum back and forth helps activate the coccygeal pump and strengthens the nerve fibers.

3. Exhale. Tilt your sacrum and head forward, while rounding your back. Bring your elbows forward, pressing your forearms and fisted hands toward your chest and pressing your chin toward your sternum. While performing this part of the exercise, relax, avoiding muscle tension.

4. Repeat the above movements 9, 18 or 36 times.

Spinal cord lavage

Relaxing, direct the Inner Smile down along the spine.

To flush the spinal cord, inhale the white mist through the point on the bridge of the nose, the golden heavenly radiance at the crown, and the blue light of the Earth through the soles of the feet (Fig. A-13). Feel how the spinal column connects with the nerve endings approaching it, excited and filled with a powerful charge of Qi.

Inhaling the energy flow, direct it to the spine; Feel the electric current flowing inside you. Feel how Qi penetrates into the bones (remember to concentrate on the area of ​​the coccygeal and intracranial pumps, adrenal glands and thymus gland). At the same time, you will feel how they relax, warm up and begin to vibrate from the influx of energy.

Rocking of the spinal column

Rocking movements are easy to do and help improve flexibility. Since each person’s body has unique individual properties, after learning the exercise, relax, allowing your body to use freedom of movement in a natural and pleasant way. All movements are very simple to perform, although their description may seem difficult at first. You will achieve maximum benefits from exercise only when you achieve complete relaxation.

Note:

Carefully monitor your sensations during each rest period. Feel the force of the Earth enter the soles of your feet and rise through your shins, hips, sacrum, spine, skeletal bones to your chest and brain. Feel this power being absorbed into your bones, flushing out the marrow inside. The bone marrow of round bones produces red blood cells, which supply the body's cells with oxygen and nutrients. Flat bones - such as the ribs, shoulder blades, and skull - produce white blood cells, which are the immune system's main weapon in fighting disease. During the rest between exercises, perform Bone Marrow Washing with the Help of Heavenly Force (or Fire Force), directing Qi inside the bone cavities, to the bone marrow. Pay attention to the parietal bone: feel a sort of numbness or heaviness descending from the crown into the brain and neck. collar area, chest. Feel how an increasingly powerful flow of Qi is generated in your body, how the nerve endings “grow” inside your bones.

Spinal Column Breathing is a Taoist rejuvenating self-massage. This technique aims to relax the spine and back muscles and activate the sacrum, thyroid and adrenal glands.

The spine is the main viaduct of the Control Channel. The more relaxed the spine, the easier and energy flows through it more freely. Taoist rejuvenating self-massage is an energetic exercise that will fill you with energy and reveal your energetic potential!

Taoist rejuvenating self-massage technique

1. Exhale and relax.
2. Inhale and bend the lower part of the sacrum back, away from the perineum. At the same time, tilt your head back towards your shoulders so that you are looking up. This forms an arch in the mid-back.
3. Push your stomach and chest forward to expand your chest and activate your thyroid and adrenal glands.
4. Clench both hands into fists, raise your fists to shoulder level, while bending your elbows. Stretch your elbows and shoulders back as if you were trying to squeeze your shoulder blades together.
5. Push your neck into your shoulders to activate the Cranial Pump and clench your teeth.
6. Exhale and bend the lower part of the sacrum and head forward, while rounding your back.
7. Bring your elbows, forearms and fists forward and bring them together in front of your chest. Try to squeeze your chest and then tuck your chin into your upper chest. Don't tense your muscles, just relax.
8. Do at least 9 repetitions per session of Taoist rejuvenating self-massage. If you do this exercise standing, then place your feet shoulder-width apart, with your feet turned forward.

Beauty, health and youth to you!

Ecology of life. Health: Spinal Column Breathing is an excellent exercise that can be performed both sitting and standing. It is aimed at relaxing the spine and back muscles and activating the Sacral and Cranial Pumps, the thyroid gland and adrenal glands. The spine is the main viaduct of the Control Channel. The more relaxed the spine is, the easier and freer the Energy flows through it. This is quite an energetic exercise.

Spinal Column Breathing is a great exercise that can be done either sitting or standing. It is aimed at relaxing the spine and back muscles and activating the Sacral and Cranial Pumps, the thyroid gland and adrenal glands.

The spine is the main viaduct of the Control Channel. The more relaxed the spine is, the easier and freer the Energy flows through it. This is quite an energetic exercise.

1. Exhale and relax.

2. Inhale and arch the lower part of the sacrum back, away from the perineum. At the same time, tilt your head back towards your shoulders so that you are looking up. This forms an arch in the mid-back.

3. Push your stomach and chest forward to expand your chest and activate your thyroid and adrenal glands.

4. Clench both hands into fists, raise your fists to shoulder level, while bending your elbows. Stretch your elbows and shoulders back as if you were trying to squeeze your shoulder blades together.

5. Push your neck into your shoulders to activate the Skull Pump and grit your teeth.

6. Exhale and bend the lower part of the sacrum and head forward, while rounding your back.

7. Bring your elbows, forearms and fists forward and bring them together in front of your chest. Try to squeeze your chest and then tuck your chin into your upper chest. Don't tense your muscles, just relax.

8. Do at least 9 repetitions per session. If you do this exercise standing, then place your feet shoulder-width apart, with your feet turned forward. published

Yudlav Eric, "100 days for health and longevity"