The concept of Embryonic Breathing (Tai Xi or T’ai
Hsi) is probably well-known to most practitioners of
QiGong or Daoism, yet the technique is widely misunderstood and mistaken for many things related or even unrelated. This three-part article is meant to clear up some of the confusion through dispelling myths, and introducing solid, down-to-earth explanations and techniques to follow, in order to understand the true meaning of breath. Part 1: Abdominal Breathing – The Four Corners of Breath aims teach a basic method, which would enable the western practitioner to start learning a simple practice, leading to what might be regarded as called embryonic breathing, enabling them to advance their QiGong practice to the next level. Embryonic breathing might appear as mysterious as any of the philosophies of the orient, when studied from the west. According to the book Tai Xi Jing (Respiration of the Embryo) all life originates form one breath, and the moment the embryo is brought to the world, its respiration begins. Regardless if we consider this to be a moment of conception, or the moment of birth, the observation is correct: As the embryo grows, its cells begin the gas exchange called internal respiration in western medical terms, that is taking up oxygen and getting rid of the accumulating carbon-dioxide. At this stage, the embryo is connected to the mother’s bloodstream through the umbilical cord, its respiration essentially being a part of the mother’s own breathing. (This accounts for the often used alternative name, umbilical breathing). At the moment of birth, when the child first cries out, the external respiration begins through the use of the lungs. An interesting phenomenon that can be observed from the very first breath drawn, is that the new-born’s abdominal wall would be moving right “against” its natural way, being withdrawn with every inhale, protruding at the exhales, quite the opposite of “normal” abdominal breathing. (This will be further discussed in Part 2 of this article) A MISUNDERSTOOD TRADITION The confusion starts when people today, especially those of western origin, try to make sense of the ancient texts, forgetting that to decipher an ancient culture’s full symbolism, regarding many millennia’s worth of observations of anatomical processes, one needs more than having read so many books on the subject, even though one may be the most devoted Daoist in the west. To fully understand a text like the Tai Xi Jing, a lifetime of study might not be sufficient. The symbolism of such books have been conceived in a different age, when observation- based anatomical knowledge have been very much mixed up with mysticism and philosophy, requiring one to be an expert in all of the above, truly understand the oriental mind and speech, way of life, motives, emotions, et al. People who attempt to transmit such traditions without grasping their meaning in full, tend to repeat well rehearsed phrases, losing themselves in the wast forest of names and explanations, grasping onto these like so many straws. The best one can do as a westerner, having been brought up in a so different environment of speech, thinking and symbolism, is to follow what is most natural: The western way of thinking and reasoning, trying to make sense of the oriental teaching in a way more efficient than mimicking oriental thoughts would mean, even though it may appear somewhat more blunt. MAKING SENSE OF TAI XI To make some sense of it all, it is probably best to abandon the though of mysticism and high philosophy for the time being. Without insinuating that the understanding of such would be beyond your ability, allow me to offer a different approach to understanding this concept of breath, apparently so mystical. To truly make sense of it for the western mind, I invite you for a little experiment, through the leaning of certain breathing techniques. If you are persistent, you might find yourself capable of “breathing without breathing”, an experience that can and will become essential in the process of truly understanding the tradition of Tai Xi. Some scholars claim, that Tai Xi breathing may mean the apparent lack of breathing at all, that one may tap into the universal energies and stop using their lungs completely, their respiration resembling that of the embryo in its mothers womb. They claim, that if a feather is held up to such person’s nose, the exhalations would not disturb the feather the least, apparently an evidence of all external respirations to be subsided. Such phenomenon is of course possible, and by all means of western medicine it could be even accounted for. It is not at all unique to Chinese or Daoist tradition at all. Think of the yogi of India, who, by the way of what might be called diaphragmatic breathing, might appear to have stopped breathing at all. Some western “magicians” have been famous to claim they can be buried underground for a great stretch of time, with little air present, a trick learned from the fakir of the east, the means of accomplishment being the same principal as that of Tai Xi. By the end of Part 3, a full account and explanation of such phenomena will be given, but for now, let us start with a short anatomical introduction to breathing and learning a technique that will prove rather useful in our journey to come. AN OVERSIMPLIFIED INTRODUCTION TO THE ANATOMY OF BREATHING Before we start, it is really important to understand what really happens when you breath. Without diving too deep into human anatomy, let me introduce these few basic, albeit essential facts about the way you breathe: When you inhale, you draw air into your lungs, for the sole purpose of nourishing your body with oxygen, which, from your lungs enters into your bloodstream. When you exhale, all you do is rid yourself of the carbon-dioxide, which accumulates in your lungs, coming form your bloodstream. This process of gas exchange between your lungs and the environment is called external respiration in western medicine. The fresh oxygen travels, by way of your blood, to every cell in your body. The cells will then take up this oxygen supply and use it in the process of making energy to continue to function. They do not only take up oxygen, but exchange it for carbon-dioxide, that is a by product of the cell’s activity, having used up the oxygen supplied previously. This CO2 now enters the bloodstream, to be transported back to the lungs, so that it can leave the body. This process if internal gas exchange is also called internal respiration in western medicine. The lungs themselves cannot “breathe”, the only expand and collapse like a sponge, through the aid of muscles that actively force them to change their size and shape. The most important such muscles are the diaphragm, a large, dome-shaped muscle underneath your lungs, and the intercostals, those being small helper muscles, that sit between your ribs. With each inhale, your diaphragm contracts and flattens, pulling your lungs down. At the same time, the small muscles between the ribs also contract, lifting up the ribcage. This two-way pull ensures that the lungs will expand, initiating an inhale. When you exhale, the diaphragm and the intercostals all relax at once. The rib cage collapses, and the diaphragm returns to its original dome-shape, forcing your lungs to shrink, pressing the air out of them, initiating an exhalation. (An interesting fact is, that in Chinese medicine, the diaphragm is regarded the barrier between upper and lower body, as this is how far oxygen may enter the body by the means of external respiration, and without the aid of the blood stream.)
Of course, the diaphragm is strong enough to
perform the duty of breathing without the aid of other muscles, while you are at rest. The reasons that most people will continue to use their chests are many fold, but mainly connected to poor life- style choices, such as sitting , bad posture, tight clothing, the lack of adequate exercise, etc. Correcting this bad habit of breathing into the chest will be the first step towards understanding real embryonic breathing. SIMPLE ABDOMINAL BREATHING Although described and taught as a basic technique, simple abdominal breathing is the way you should breathe naturally, this is the way you are meant to breathe by nature. Re-learning proper abdominal breathing does in fact reduce stress levels without any further effort, while learning meditation obviously adds much greater benefits to simply breathing good. Learning abdominal breathing can be somewhat challenging at the beginning, but in reality it is much easier than many would believe, as re-learning something is a lot easier than learning a new skill. To correct your breathing put one hand over your chest, another over your belly. Sit or stand with a straight spine, but comfortably. Now, start breathing consciously. Watch your hands rise and fall. Try to inhale into your belly, pushing out your belly to an extreme with every inhale, and pulling it in, as much as you can, with every exhale. Do this consciously, only minding the movement of your abdominal wall. Practise for a few breaths. When you are fairly comfortable with it, and it does feel more natural than it did at first, you can start doing it with less effort: do not push your belly out that far and do not draw it all the way in with each breath. Now start watching the hand on your chest. This hand should barely move, or not move at all. This will probably be much more challenging than the first part, you would most likely need some effort to compress your chest as you inhale, preventing it from moving upwards and outwards. It might even help to apply some gentle pressure with your hand, to prevent this movement, yet the effort should really originate from inside, but never force anything.
Do not worry, it will become effortless in no time.
This non-movement of your chest is only essential for the learning phase. Once you learn to use abdominal breathing naturally, some movement of your chest will still be present, but a lot less articulated or observable than when you are mainly using your chest to breathe. Your breathing should be relaxed for most of your practice. The movement of your abdomen would still be noticeable, but not very much articulated, while your chest would move very little, or not at all. Practise until you feel you need. Practise every day, at least once a day, always in a rested position. Remember, the exaggerated belly movement was only for the beginning for you to feel how your abdomen should move, you must not produce the same belly movement for your entire practice. You can use a couple of deeper breaths, with greater navel movement every time you practice, to start off with a better feel of it, then just return to breathing normally. Another point to consider is, at least when you are consciously practising abdominal breathing, that you should not attempt to “suck in the air through your nose”. Just move your belly in and out, open your nose and your throat and let the air stream in effortlessly, without doing anything else in order to inhale. After several days of practice, when you are confident and the correct breathing does not require a great effort anymore, you can incorporate this practice into your everyday activities. During the day, whenever you remember it, start watching your breathing and if you catch yourself breathing into your chest, switch immediately to abdominal breathing. Do not penalise yourself or feel bad about still breathing into your chest. This is normal, you have probably been breathing like that for so many years, your body needs time to re-adjust and come back to its natural ways. It will take some time, but you will notice how you need to adjust your breathing less and less, and eventually you will find that you always breathe the right way, without any particular effort. How long it takes, will vary from person to person. Do not try to rush it, let it happen at its own pace. Chances are, the process will take a lot shorter time than you would expect, as your body has an amazing ability of adaptation. If it takes longer than you thought, there is nothing you are doing wrong, you only need more patience. With time and practice the change will eventually occur. ADVANCED ABDOMINAL BREATHING While the above described method is generally regarded as ‘The’ abdominal breathing, there are some, slightly more advanced abdominal breathing methods, that should be learned in order to successfully complete this experiment. There is a difference between the simple abdominal breathing you would observe in your everyday life and such advanced techniques. You will not have to have learned to automatically breath correctly in your everyday life, in order to proceed, but in the long therm it would of course have its distinct benefit on your health to do so. This advanced technique will not differ very much form the simple abdominal breathing. One minor difference will be, that apart from breathing into your belly, you will maintain the conscious effort of the movement of your abdominal wall, just like when you were first learning it. With every inhale, you should consciously expand your belly and with the exhales you should withdraw it, although not to an extreme. You can observe how your sides are also moving along with the abdominal wall. As your belly expands, your whole abdominal region would also expand sideways, and as you withdraw your belly your sides should tighten up like a belt around your waist. This is a natural movement of some lesser known abdominal muscles, often called the ‘obliques’. The real difference comes from a little discussed way of withdrawing and releasing your buttocks during breathing, meaning mostly the squeezing and relaxing the muscles around the anus and the gluteal cleft. Some may prefer to omit this detail, as it is not considered ‘proper’ to talk about such topics. You should let go of any associations this might invoke. You will use some muscles to aid your breathing practice and nothing more. With the exhale, as you withdraw your abdominal wall, you should withdraw (somewhat squeeze) your buttocks. Neither your belly nor the bottom should be squeezed strongly and it should not require an effort to do so, these are all gentle movements. This will greatly enhance the feeling of how your sides also tighten up. When you inhale, as you are expanding your belly, you should relax your gluteal cleft and the muscles around it. Again, do not attempt to totally push outwards either your belly or your bottom, just relax it as much as it feels natural, making sure you are doing it consciously. This will provide a gentle massage for your internal organs, as with each exhale you are compressing them from two directions and each inhale the will be relaxed once again. Also, this helps maintaining the mindfulness and focus on your breath. When breathing like this, your focus will gradually shift from the abdominal wall to the inside of your abdominal cavity, deepening your meditation practice. To learn advanced abdominal breathing, you should set some time aside to practise it daily, always as long as it feels comfortable. You will notice, that unlike with simple abdominal breathing, a greater amount of air will have been exchanged during this time. This is due to the more pronounced movement of your abdomen, resulting in deeper, more conscious breaths, which can feel quite refreshing, both physically and mentally. As you practise, you will feel that you need less effort to maintain such breathing technique with time. While at first it might feel unnatural and forceful, it should eventually become easy and effortless. When this effortlessness occurs, you will know that you have truly mastered this technique. You must not wait for this to occur to proceed, yet it would be most beneficial in the long term, if you mean to practice regularly. FULL ABDOMINAL BREATHING The full abdominal breathing further extends the practice of advanced abdominal breathing through introducing the lower back and the diaphragm itself. Once you are ready to proceed to the next level, you will extend your focus from the belly and the buttocks to the lower back. You should be aware of some perceived movement of the lower back, although probably not visible for the external observer, but it should be fairly obvious for yourself, as you start paying attention. When you inhale as your belly extends forward and your bottom relaxes, your lower back will also relax, as if your spine would be moving away from your centre. With each exhale as your belly will be drawn inwards and your buttocks drawn upwards, you will also attempt to draw your lower back inwards, as if your spine would be moving towards your centre. While there may be no actual movement of the spine, it would certainly feel like the back is moving together with the belly, outwards as you inhale and inwards as you exhale. This will feel like an extension of the movement of your sides, complementing of the feeling of tightening belt around the waist. You should focus your attention to all three points at the same time, belly buttock and lumbar spine.
With time you should be able to only observe such
apparent movement, without attempting to consciously initiate it. As a result of your effort to withdraw the abdominal wall, the muscles around your lower back will naturally contract. This is the sensation that you are looking for. Such perceived movement comes from the natural contraction and relaxation of the muscles around your lower spine as a result of drawing in and relaxing your abdominal muscles. This will probably prove challenging, and you will need to practice until it becomes fairly easy and straight-forward. This will not happen at the first time you sit down to practise. It can take anywhere between a few days and a few weeks of committed practice. Being persistent is very important. Do not try to isolate the muscles of your back and contract them consciously, it is more important to feel it happen than to make it happen. Keep practising this way, until you feel able to comfortably maintain such breathing for some time without a great effort. Eventually you may realise, it is in fact the whole muscular belt around your waist contracting and relaxing simultaneously, but for now, it is most important to keep your attention at these distinct points. The last corner of focus will be your diaphragm. You will keep your attention focused on the three corners: belly, buttocks and lower back, as you start focusing on your diaphragmatic movement. This will be a lot more challenging than the previous three points of focus, as your diaphragm does not relax with each inhalation, but it in fact contracts. This fourth corner, the diaphragm, will not follow the pattern of the other three, as they move away from the centre at the inhale phase, but the diaphragm will rather be moving towards it. As you exhale, the first three corners will move towards your centre, and the diaphragm will move away from it. This means, when you inhale, your belly relaxes and protrudes outwards, your buttocks relax downwards, your lower back relaxes outwards as well, while your diaphragm contracts and moves downwards. Similarly, with each exhale, your belly contracts and withdraws inwards, your buttocks squeeze and contract inwards, your lower back squeezes and contracts inwards as well, while your diaphragm relaxes and moves upwards, returning to its dome shape. Although the direction is similar (i.e. moving up, or in; and down, or out at the same time), the action of contraction or relaxation will be opposing.
Contrary to what you will see in Part 2, when you
will be introduced to the idea of inverted breathing, where the four corners are moving in synchrony at once away from the centre (exhalation) or towards the centre (inhalation), through the full abdominal breathing the diaphragm is pushing down, and the three other corners are making room for the contents of the abdominal cavity as they shift downwards. Similarly, the diaphragm essentially makes room for everything moving up, as the muscles contract and squeeze the intestines and the contents of the abdominal cavity. This way the full abdominal breathing provides a way of massaging your digestive tract, not through squeeze and release, but rather a downward-upwards shift. This movement of your organs (mostly your digestive tract) is present even while you practise the most basic abdominal breathing, the only real difference being that you now have a greater awareness of it. UNTIL YOU READ PART 2 You have now been introduced to some very basic and some rather advanced breathing techniques alike, giving you sufficient material to practise. until next week, when Part 2 of this article will be published. Come back and read the instructions marked by bullet points every day and make sure you set aside a few minutes to practise daily, until that time. In Understanding Embryonic Breathing, Part 2: Finding Your Lower DanTien – An Abdominal Dynamo, you will be taken a step further, and be introduced an even more advanced technique, that will be your next step in understanding true embryonic breathing through experience. Read Part 2 here. If you wish not miss the next part, make sure you bookmark this article, or http://beginnersmeditation.info/blog so that you can find your way back easily. You can also subscribe to the Meditation for Beginners Newsletter, will grant you access to some exclusive, subscriber-only material. Please also share this post on your favourite social media, to help it gain some exposure. Happy practising! The concept of Embryonic Breathing (Tai Xi or T’ai Hsi) is probably well-known to most practitioners of QiGong or Daoism, yet the technique is widely misunderstood and mistaken for many things related or even unrelated. This three-part article is meant to clear up some of the confusion through dispelling myths, and introducing solid, down-to-earth explanations and techniques to follow, in order to understand the true meaning of breath. Part 2: Finding Your Lower DanTien – An Abdominal Dynamo takes the breathing technique learned in Part 1 a step further, introducing a technique of inverted breathing, through which you can re- energise your body and spirit, taking you one step closer to experiencing Embryonic Breathing, if you have the persistence and tenacity to learn and practice. Building on the technique taught in Part 1, learning proper inverted breathing will add some more complexity to your practice, by inverting the movement of your abdominal wall. THE BREATH OF A NEWBORN – STRENGTHENING THE ABDOMEN According to some authors, watching a newborn child breathe could lead to a better understanding of what we all should be doing, as a baby is yet un- spoiled, breathing the most natural way possible. This is only partly true, as a child’s breath is yet far from perfect, their body tissues (including those of the lungs) and muscles (including their diaphragm and abdominal wall) are still in development. Yet when you watch long enough, you may be aware of an interesting phenomenon: the baby’s belly will at times move right “against” the breath. As you have learned with abdominal breathing, you should expand your belly, when inhaling and withdraw it when exhaling, following the movement of the diaphragm. Inverting the breath consciously, when practising martial arts, yoga or QiGong, will have some benefits, as well pronounced, as the exaggerated movement of the abdominal wall seems during practice. When a newborn child breathes with the abdominal movement so apparent, she does so, because her diaphragm is less developed. This “help” is much needed for her respiration and has the additional effect of strengthening the abdominal wall and the muscles around the waist. For an adult, who has spent a lifetime breathing ineffectively, moving too little and sitting too much, both the diaphragm and the abdominal muscles are likely to be “out of shape”, by means of strength and development. Muscles need stimulation to grow and stay strong, yet our lifestyle in the west almost ensures such development will never happen to its full potential. When you follow the breathing technique taught in Part 1, you will consciously move many muscles around the abdominal cavity, which in addition to massaging your internal organs gently, will have a definitive strengthening effect on the musculature, especially of practised regularly and consciously. To take it a step further you will now invert the movement of the abdominal wall, apparently going right “against” your natural breath pattern. The following technique is often also referred to as “reversed breathing” or even “embryonic breathing”. The ambiguity of nomenclature rises from its English name. Observations of a newborn’s inverted breathing will make some authors call such technique “embryonic breathing”, as this is among the first external respiratory patterns after the embryo is born. If you remember form part one, even the Chinese tradition of Tai Xi Jing was not quite unambiguous about when respiration begins. The terms “when the embryo is brought to the world” might mean birth, or conception. That way, the breathing may start with internal respiration inside the mother’s womb, or with the external respiration, as you hear the baby cry out for the first time in her life. To call inverted breathing “embryonic breathing” is quite well in line with even the ancient texts. The discussion of which term is “correct” seems therefore so meaningless that even your humble author often uses them interchangeably. For this series of articles, the technique introduced below would be called “inverted breathing”, simply because a different approach of “embryonic berthing” will be offered later in Part 3. THE TECHNIQUE OF FULL INVERTED BREATHING People often use inverted breathing, most of the times subconsciously, usually right before attempting to undertake some heavy physical effort, as a way of preparation, such as heavy lifting or otherwise moving a heavy object. Weight-lifters use a method called ‘power breathing’, that is very similar in principle to embryonic breathing. Proper inverted breathing will result in a surge of energy accumulating in your abdominal region. The accumulation of such energy is caused by the pressure and stimulation on and around the cavity below your diaphragm, originating from the opposite movement of the abdominal wall. In QiGong, this is called the accumulation of Qi, caused by the technique itself. The concept of Qi is much misunderstood in the west, as the concept is much broader than just some mystical internal life force. Such romanticised notions of internal energy come mainly from not understanding, or being less well versed in oriental traditions and the fundamental differences between how eastern and western medicine sees the human body. While an in-depth explanation of the concept would probably require an article in itself, the short explanation of the concept of Qi would be that it includes all energy systems of the body (aerobic and anaerobic), internal and external respiration, blood and lymph circulation, nervous impulses, bioimpedence and every other bodily system at once, those making up this not so mysterious life-force. The confusion probably originates from the fact, that western mind and western medicine regards the body as a sum total of parts (organs, limbs, etc.), wile the oriental medicine views it as a whole, a system, which it truly is, Thus life force would not be something that is only partly responsible for life, instead it is everything that makes an organism live. Before going into detail about the effects of inverted breathing on the system, and your breathing in general, you should try the technique for yourself. It will be much easier to understand anything in regards of it, once you have experienced it first hand. If you chose to continue the experiment in Part 3 (when it will be published), you should consider learning this technique as well as the one taught in Part 1, practise it regularly and master it, as best you can. LEARNING INVERTED BREATHING Start with practising conscious abdominal breathing. It is useful to be familiar with the full abdominal breathing method as inverted breathing will share some of its characteristics, while offering an even greater complexity. For now, it is enough to observe it in its most simple form. Once your mind has quieted somewhat, start inverting your breaths. This will most possibly feel strange and even uncomfortable at first, but you will quickly get used to it. Concentrate on your belly, about one or two inches below your belly button. As you inhale, squeeze and withdraw your belly as you would normally do with an exhale. When you exhale, relax your abdominal wall, and push your belly out. Keep practising this way, continuing to concentrate on your belly. Observe your breathing and the abdominal wall, as it moves. You can incorporate counting your breaths, similarly to what you would do in Zen meditation, once the inverted breathing becomes natural. Although this is not required, it can aid your concentration if you feel it is necessary.
Some would regard this simple technique as ‘the’
inverted breathing, yet there is some more to it to be learned. Of course, you can comfortably practice at this level as long as you feel necessary. Always follow your intuition, when making decisions about your practice. If something doesn’t feel right, do not ever force it. To proceed further it would help to have some experience as a meditator, with a strong and undivided focus. Once you feel ready to proceed further, it is time to turn your attention to your lower back. While continuing to focus on your on your belly, start paying attention to your lower back at the same time. As you breathe, your belly would come inwards with each inhale, while pushing out on the exhale. You should be able to observe a similar movement on your lower back. Although it would probably not be noticeable for the eye, you would definitely be able to feel it. The point, that feels like the centre of such barely noticeable movement should be in the centre of your attention. Although probably not immediately obvious, this inward-outward movement of the lower spine will become much more perceptible with practice. As your belly withdraws while you inhale, so should your lower back. Similarly, they would both relax and move outwards with the exhale. This is very similar to what you have experienced with the full abdominal breathing practice, only the pattern of movement differs. Keep focusing on both your belly and your lower back simultaneously. Instead of trying to split your attention two ways, try to connect the two and focus on them at the same time. It will not be easy and you definitely should not rush it. Some time and devoted practice will be necessary, but you will get there if you are willing to put in the effort. Take as much time as you need. It may be days, it may be weeks, or longer. The sensation is most akin to that of your lower back moving in and out, yet in reality this is just the contraction and relaxation of the muscles around the spine. Even though it may prove useful to consciously contract and relax these muscles, for many people it could prove difficult to isolate the proper muscles and use only those necessary, thus is it advisable to only concentrate on the movement, or rather the sensation of it, as it happens, rather than trying to consciously initiate it. When you are able to focus on the front and the back at the same time, the next step would be to connect the diaphragm into your practice. Continue with the practice as usual, but direct your focus onto the top of your abdominal cavity as well as the front and back. Feel your diaphragm pushing down on this cavity, as it contracts, while your belly and lower back are drawing inwards with each inhale. Through the exhale, everything relaxes outwardly. Your belly protrudes and your lower back relaxes, as your diaphragm returns to its dome shape. Mental imagery might help to deepen your focus, while going with how it feels would certainly be enough for most of the time. See, or feel your diaphragm pushing down into your abdominal cavity with each inhale, further compressing your organs as both your belly and your lower back draw inwards, then see or feel how it relaxes at each exhale, relaxing this compression, as your belly and your lower back also return to a relaxed position. Practice meticulously, until it becomes easy, almost natural. Take your time, practise as many days or weeks as you need. The last step of the basics of this method will be to include the buttocks (mainly the anus and the gluteal cleft). This will not at all differ from the previous experiences, or that of the full abdominal breathing. With an inhale it will draw upwards, while at the same time your diaphragm comes downwards and your belly and lower back inwards, then, with the exhale, everything relaxes and returns to the previous position.
You should now be able to focus on these four
points, or four corners simultaneously, eventually realising that you are, in reality, focusing on the whole of the abdominal cavity and what happens to it through practising this breathing technique. It takes considerable effort to be able to maintain such focus, but it will naturally become easier with time. It takes considerable effort to be able to maintain such focus, but it will naturally become easier with time. While breathing this way may seem “unnatural” at first, in a way, you are using your musculature more intuitively, then you would with full abdominal breathing. If you consider the technique you’ve learned in Part 1, not all muscles have the same action: As you inhale, your belly, your lower back and gluteal cleft are moving away from your centre, all being relaxed, while your diaphragm moves towards it, being contracted. As you exhale, your diaphragm relaxes and moves away from the centre, while the other three corners contract and move towards it. With inverted breathing, all four corners act in union. As you inhale, all four corners, the abdominal wall, the lower back, the gluteal cleft and the diaphragm are contracting, and moving towards the centre. As you exhale, all of them will relax and move away from the centre. THE EFFECTS OF INVERTED BREATHING As you may have seen form your own experience, inverted breathing can be quite challenging and difficult at first. It requires considerable involvement, concentration, and even muscular activity. The most immediate effect of this will be the massaging of your internal organs. Unlike with abdominal breathing, where your organs have shifted up and down along with the movement of your belly and diaphragm, now your abdominal cavity gets compressed from all sides at once, as you inhale, being released with each exhale. Such compression and release creates a dynamo effect. It stimulates your digestive tract greatly, aiding the absorption of nutrients. Stored blood glycogen is secreted from your liver into your bloodstream and some fat stores around your bowels may get turned into even more energy. This translates into an energy rush in your abdominal region, also known as the accumulation of Qi. A longer term effect of this form of breathing, if practised regularly, is the strengthening of the abdominal muscles and even the diaphragm. As both your belly and your diaphragm now move against resistance, it will become decidedly more difficult to breathe, requiring a greater effort, resulting in greater stimulation of all muscles involved, which in the long term translates into strengthening these muscles , meaning a deeper and more effective breath. Of course there are many more, quite specific applications of the technique. Martial artists find it usually quite useful as it allows the muscles of the abdomen to act as a more effective deflector of incoming impact. When you lift weights, the increased internal pressure and the tightening muscular “belt” around your waist means greater stability of the torso and the mush sought after protection of the lower spine (of course this requires a somewhat modified technique of breathing, that is far beyond the scope of this article, yet the principle is most similar). FINDING THE LOWER DANTIEN Practising inverted breathing could also take your meditation practice to the next level. The strong focus required to maintain this technique will aid your meditation efforts, especially if your focus is in or around your abdominal region. As you continue practising and become more comfortable with moving the four corners in synchrony, your focus would gradually shift from the four separate corners to the inside of the abdominal cavity, that is being pumped, or squeezed and released, much the same as your lungs are. Focus your attention at this area, when it is at its “smallest”, meaning during the inhale phase, when you compress it from all sides. This area you feel being compressed is your lower DanTien, the field of elixir, or garden of energy. The name DanTien literally means “cinnabar field”, as cinnabar (mercury-sulfide) was used to make medical “elixir”, by the ancient Daoists. Because your DanTien has the ability to produce energy, and as the guts’ health is also closely connected to the health of the immune system, the area is called this way, as it has the capability to stimulate your “internal elixir”, that being Qi, all too vital for your health. Finding, and focusing on your lower DanTien is essential for many meditation practices and will be required to proceed with the exercises described in Part 3, published next week. UNTIL YOU READ PART 3 You have now been introduced to a more advanced breathing technique, giving you sufficient material to practise until next week, when Part 3 of this article will be published. Come back and read the instructions marked by bullet points every day and make sure you set aside a few minutes to practise daily, until that time. In Part 3, you will be given a demystified explanation of Tai Xi, or Embryonic Breathing and taught the final steps to be able to experience it for yourself. Read Part 3 here If you wish not miss the next part, make sure you bookmark this article, or http://beginnersmeditation.info/blog so that you can find your way back easily. You can also use the “Subscribe to new articles” widget on the top right of this page (or bottom if you are reading on a mobile device), to receive email notifications, when new material is published. Additionally, subscribing the the Meditation for Beginners Newsletter, will grant you access to some exclusive, subscriber-only material. Please also share this post on your favourite social media, to help it gain some exposure. Happy practising! THE TRUE BREATHING OF THE EMBRYO Tai Xi Jing (Respiration of the Embryo), the original document describing embryonic breathing is, by all appearances mystical and its instructions hard to understand or carry out. Apart from the obvious Daoist mysticism and symbolism the text employs, a closer look reveals that some earthly, even anatomical facts, closely related to the phenomenon known as Tai Xi are hidden between the lines. As discussed earlier, there are two types of respiration, internal and external, both essentially meaning the exchange of gases oxygen and carbon dioxide, one with the environment through the lungs (external respiration) and the other between the cells of the body and the bloodstream (internal respiration). Both require a constant supply of oxygen. The embryo, inside the mother’s womb is really only partaking in internal respiration of its own, drawing the oxygen supply from the mother’s bloodstream through the umbilical cord. As we have seen in Part 1, according to Tai Xi Jing, “…the ebmbryo being brought into existence, the breath begins to move in respiration”. Symbolism aside (that of the breath in Daoist tradition and its connection to the spirit), the question remains, what is the moment, when the embryo is brought into existence? It might be the moment of conception. Thereafter its cells could be thought of as an entity quite separate from the mother’s body, its (internal) respiration being its own. The term “brought into existence” may however quite as well mean the moment of birth, when the external respiration of the newborn begins. The breath of the newborn is imperfect and often irregular. The anatomy is still undeveloped, breathing like a newborn would be in no way advantageous for an adult practitioner, therefore we must assume, the Embryonic Breathing described by the text must be that of the unborn embryo. Of course, depending on an external supply of oxygen and without an umbilical chord, this seems to be unattainable. Some explanations of the phenomenon would go down the mystical route and claim that the practitioner would be in such a physical and spiritual state, that they would tap right into the energy of the universe, the original “Breath” and cease breathing altogether, being nourished only by a constant flow of universal energy through their bodies. Once such “ideal circumstances” are present, one would be able to put a feather under the nose of the practitioner and the feather would not move: A proof of the cessation of all breathing altogether. Such explanations make two mistakes. One is, interpreting symbolism quite literally (an explanation of which is no intention of this article , the other is not fully understanding human anatomy. The former is a rather common problem, especially when interpreting ancient texts, while the latter is quite understandable, given that such explanations often originate from times, the knowledge of how the human body functions was wanting. Yet, even Tai Xi Jing gives us a clue, why one should not cease breathing: “The entrance of breath into the body is life; the departure of the spirit from the external form is death”.Regardless of how we might interpret the symbols of breath and spirit (usually meant as “will” in the text), the message seems clear: One who has stopped breathing, is usually dead. This of course does not mean, we should dismiss the claims of the interpretations of Tai Xi Jing. A state in which one would have ceased breathing to all appearances is certainly attainable, and anatomically possible. It does not mean of course, that the practitioner would have stopped breathing, but the external respiration becomes so shallow, that for the external observer it would definitely look as if it has ceased completely. Of course, the circumstances must be ideal for this to happen, and this corresponds to the common “knowledge” about what is, rather symbolically, called The Breathing of The Embryo. HOW BREATHING WITHOUT BREATHING MIGHT BE POSSIBLE Tai Xi Jing makes only one statement regarding the cessation of breath: “When the spirit moves the breath moves; when spirit is still the breath is still“. The spirit is usually regarded to symbolise the will in this context. When the will is still, the breath is still. (At this point we can be sure, the Chinese sage wording this text, have not been aware of how silly “will is still” would sound in English, so many centuries later.) This, coupled with observations of practitioners capable of attaining the breathing of the embryo, the conclusions were drawn: one must cease breathing. Now we now it is not the case, but to appear so, is not only possible, but it gives us the final clue as to how to interpret the true Tai Xi. There is another oriental, although unrelated tradition, that of yoga, that focuses on breathing in near scientific depths. Among the numerous breathing exercises of the yogi, there is one, obtainable though long practice and only by reaching superb relaxation of the body and mind, that has a very similar effect for the outside observer: the diaphragm will move so little drawing in an amount of air so minimal, that is only just enough to maintain basic life functions. From the outside, the yogi would look as if he has ceased breathing, his breath not observable even though the movements of a feather put under his nostrils. Both traditions make use of the same anatomical observations: The body is capable of shutting down the functions of non-vital internal organs, in order to save oxygen. The phenomenon is known to western medicine and those with an interest in sports science may have heard of it. When undertaking rigorous exercise, such as running a marathon, the body will redirect the blood-flow towards the skeletal muscles, and away from non-vital organs, such as the digestive system, that takes up considerable amount of energy and oxygen to function. By shutting off digestion, there will be more nutrients available for the muscles, so that one may run longer. The oriental approach is only different in the way oxygen is restricted: Not by being used up by the muscles, but by reducing respiratory rates through a conscious control over one’s breath. As the oxygen levels drop, the body reacts. The heart-rate will reach its lowest, the non-vital organs will reduce their function, and may eventually shut off, the biggest oxygen and nutrient consumer, the brain goes into a deep resting state, so that it does not require much energy. When the ideal circumstances are present, the breathing reduces to a level, that resembles the lack of external respiration. The minimal movement of the diaphragm may only be monitored by medical equipment, for the casual observer the practitioner will seem to have stopped breathing! Of course Tai Xi Jing gives us some anatomical clues, and therefore proof, that the author was better versed in human anatomy than many who came after, trying to make sense of the text: “If the heart is perfectly devoid of thoughts—neither going nor coming, issuing nor entering—it will dwell permanently within of its own accord”. This might mean the heart itself, associated with emotions and desire, and the state of “thoughtlessness”, a result of deep meditation, that is necessary for the brain to stop consuming so much energy. TAI XI IN PRACTICE If it seems plausible, yet near-impossible to put into practice, you are almost right. It is not something one would sit own and do right away, yet learning proper Tai Xi is possible for almost anyone. All you need is determination and lots of time and patience. As is written in the aforementioned text: “Be diligent in pursuing this course; for it is the true road to take” . It does, of course, help to have a way to go about achieving it, an action plan perhaps, some clues as what and how to do, otherwise even the greatest diligence would only lead to disappointment. The below advice is meant to point out the direction you may take. It will be up to you to go through with it and, if you are really interested and have the patience and determination, eventually experience Tai Xi for yourself. PREPARATION (If you have skipped the above text and came directly here, I must advise you, that you will never succeed in learning Tai Xi. This is simply because you are impatient. As explained above, it requires diligence and lost of practice. It will not happen immediately, probably not even this week. For some it may take months or even years of determined practice to get there, the “get everything fast, get them now” marketing (scam) scheme does not apply when it comes to breathing. If you still feel like you are up for it, the steps below will be your guide.) You will not need any external props or equipment, but you will need a considerable experience in breathing techniques, at the absolute minimum those two taught in Parts 1 and 2. It will not be sufficient to have tried them once or twice and have a general idea of their workings. You must be well experienced, if you mean to get anywhere and that will take time. To be experienced in meditation will be of even greater advantage. While not absolutely necessary, the ability of quieting your thoughts will benefit your quest towards Tai Xi. You will be able to achieve it, without having previously learned meditation, but it would certainly take much longer. (If you are interested in learning meditation, you can find reliable resources on this website.) As you see, it will be necessary to count your breaths for a while. Wherever you find such instructions, you should count them like this: 1 – Inhale, 2 – Exhale, 3 – Inhale, 4 – Exhale, 5 – Inhale, 6 – Exhale, 7 – Inhale, 8 – Exhale, 9 – Inhale, 10 – Exhale. then start again form 1. If you are experienced in such breath counting for example by having learned Zen meditation and you are comfortable with it, you can count this way: 1 – Inhale and Exhale, 2 – Inhale and Exhale, etc. up to 10. You should wear loose fitting clothing, with no tight parts anywhere. It is important that you should not have drank or eaten anything for at least two hours before you start practising, and even then, only a light meal. You will have been in the rest room as well, so that nothing will disturb you. Yo will also have sufficient time at hand, to truly experience Tai Xi, it could take several hours on each occasion. If you know Shavasana or Corpse Pose of Yoga, and are able to enter into its most advanced state, that is the way you should proceed. If you stay in Corpse Pose long enough, TaiXi breathing will eventually happen. If you are not familiar with Shavasana, or prefer taking a different, or more targeted route, you should start by sitting comfortably. Only sit cross-legged only if you are confident that you can maintain such position for a a very long time. This would require flexibility quite unusual in the west, but if you have been practising for many years, you may as well proceed. If you cannot sit cross-legged, make sure you sit with a back as straight as possible, so that you would not inhibit your breathing. You can use a back-rest, as long as you can sit without compressing your chest or abdominal region. Laying down is also an option and probably preferable, as the level of bodily relaxation necessary for Tai Xi will be very difficult to achieve while sitting. When you have found your preferred position, and made sure there are no obstructions from your clothing and your body position that would inhibit your breathing, or force you to tense your body, start practising the full inverted breathing technique you have learned in Part 2. When you are fully aware of all four corners of your breath, most importantly the movements of your diaphragm, and you have done at least five times ten inhales and exhales with inverted breathing, change your breathing pattern and start breathing with full abdominal breathing, maintaining a strong focus on all four corners. You will feel a relief of removing the pressure if inhales from your DanTien. Breathe like this for another five times ten inhales and exhales. After one hundred breaths, your body and mind would have been somewhat quieted. Now, change your breathing pattern again, but instead of reverting to a simple abdominal breathing, you will direct your focus inside your body, onto the movement of your diaphragm. For five time ten inhales and exhales, just watch the movements of your diaphragm, as closely as you can. Feel every inhale, as it presses down on your internal cavity and as you exhale it relaxes. Now you are half way there. Chances are, your breath have quieted down already, quite considerably. If you are still aware of a pronounced abdominal movement, or that of breathing deeply, start altering your breathing pattern and have longer exhales than inhales (although not much longer). Practice this way, until you feel your breaths quiet down. It helps to continue counting your breaths. Now turn your attention towards your thoughts. The intense focus these breathing exercises require would have had the potential to quiet down the inner noise sufficiently, but c you might still have some disturbing thoughts coming. It would be most beneficial now, if you’ve learned some meditation technique previously, and most preferably not the westernised and often over- simplified “mindfulness meditation”, a simplification of the traditional Vipassana meditation method. (If you do practice traditional Vipassana Meditation, it may be useful, although practices such as Zazen might prove a more resourceful practice for this singular purpose, having the goal of quieting down your mind now, as opposed to just being present.) If you do not know a meditation technique, you should continue counting your breaths until your thoughts quiet down. You will notice, that so many disturbing mental images and thoughts occur. You should acknowledge them and not try to suppress them, but do not dwell on them either. “Letting go” of your thoughts is an abstract idea, in practice it means coming back to your focus (in meditation), which is, for now, your breathing. Do not penalise yourself for having thoughts, this is natural. Do not try to suppress your thoughts, or willfully “not think” about anything, this is forceful and almost impossible. The goal is to have your thoughts cease naturally. Make sure, you don’t just count. You must be constantly mindful of the movement of the diaphragm. Never for a moment lose its sensation. This is your key to getting to Tai Xi. BREATHING THE BREATH OF THE EMBRYO Now, that you have sufficiently prepared, you have arrived to the hardest part: Staying here. You will continue your meditation practice, or counting your breath, until you are free of disturbing thought and/or images. It is not impossible, but of course very difficult and it will not happen for the first time, neither any time soon. Practising long enough, you will eventually arrive to a state of quietness, where your mind becomes perfectly still. By such time, you will have stopped counting, your awareness of your breath becomes effortless. You will probably feel like having no body, but being just a breath yourself. “When the spirit moves the breath moves; when spirit is still the breath is still”. In other words, as soon as your will (your mind) quieted down, your breath will follow. At this stage, it will not be difficult to stay, you will find it all effortless, nothing will worry you, nothing would even occur to you, you would simply breathe, unseen, motionless, as if all was happening only inside you, nothing to do with the outside world. If you stay long enough, you will eventually experience the true breath of the embryo, or Tai Xi, as it is written about in Tai Xi Jing. Careful now, it is thought to be the essence of immortality: “That which is metaphorically called the Respiration of the Embryo is truly called the Inner Elixir. It not only cures diseases, but confers immortality. He who continuously pursues this practice will have his name inscribed upon the Register of the Immortals.” If you experience immortality, after having achieved true Tai Xi, though creating the perfect inner environment, please share your experience in the comments below. :) If you would like others to become immortal too, or just want to share the immense health benefits of this most perfect form of relaxation of bod and mind, don’t forget to share this article. Happy practising!
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