Breathing Exercises for Relaxation, Longevity and Anti-aging

1. The Bellows

This is a classical breathing exercise designed to purify the lungs and bloodstream of toxins - an especially important exercise in this age of environmental pollution. It should be practiced during long-life exercises, at the beginning of deep breathing exercises, and whenever your breathing and circulation feel stagnant.

Posture:

Horse stance, or sitting.

Technique:

Place tongue firmly against palate and keep it there throughout the exercise. Start by forcefully expelling all air from the lungs with a strong contraction of the abdominal wall. You may exhale through nostrils or mouth: in cold, dry weather use nostrils only; if air is warm and moist, mouth exhalation is preferable. Immediately after expulsion of air, let lungs fill again naturally by virtue of the vacuum left inside and exert a small additional effort to fill them about half full only. Lungs should never be more than half full during the Bellows, and effort should not be expelled on inhalation. Focus entirely on abdominal exhalations that completely evacuate the lungs. No pause or retention of breath is involved in this exercise.

When lungs are half full, immediately contract the abdominal wall again to forcefully expel another gust of air. Then let air flow in again, and repeat continuously at a rate of about 20 breaths per minute. It should sound and feel like a bellows slowly fanning the flames of a fire with voluminous gusts of air.

If while performing this exercise you feel like you're losing your breath and need to ‘catch’ it again, simply pause and take a long, slow, deep inhalation, hold it a few seconds, and exhale thoroughly, then continue the Bellows.

This breath may be performed for two or three minutes any time of day or night to expel toxins and rejuvenate the energy system, and it should also be incorporated into your regular regimen. Since the Bellows leaves the bloodstream super-oxygenated, if s a good idea to re-establish normal oxygen/carbon dioxide in the blood by doing a few deep inhalations with brief retentions after each session of Bellows breathing.

Pointers:

• Due to deep contractions of the abdominal wall, the abdominal lock does not come into play here, but you should keep the anus and neck about halfway locked.
• Try not to grimace. Tense facial muscles constrict the nasal passages and cramp energy channels in the head.
• Keep shoulders relaxed and rely entirely on abdominal contractions to drive the air from your lungs.

Benefits:

The Bellows expels stale residual air from the deepest recesses of the lungs and effectively clears and opens all air passages in throat and head. It purges alveoli of accumulated toxins and thus makes excellent therapy for smokers and city dwellers. The rise in oxygen levels during the Bellows revitalizes blood and tissues and stimulates metabolism. Extra oxygen infusions are also very calming to the 'action' circuits of the sympathetic nervous system, while stimulating the digestive and other vital functions of the pneumogastric system.

The Bellows tones and strengthens the all-important diaphragm and abdominal muscles, and thus enhances overall breath control. It amplifies the propulsive power of the diaphragm on venous and arterial circulation, and thus insures circulation of blood to even the most minute capillaries.

Rhythmic contractions of the abdominal wall increase oxygenation of abdominal tissues, which helps burn off excess abdominal fat. The vigorous contractions also provide therapeutic massage to the internal organs and glands.

The Bellows refreshes the brain by irrigating it with oxygen-rich blood. Vigorous exhalations set up a series of powerful waves throughout the circulatory system, and these waves travel up the carotid arteries into the brain, where they actually cause the brain to expand and contract rhythmically, providing a highly beneficial cerebral massage that helps distribute vital cephalo-rachidian fluids evenly throughout the brain tissues. There is however no danger whatsoever to the brain during this exercise, because blood pressure remains constant - only the rate and volume of blood circulation increase.

Note how lucid you feel after the Bellows. Try it when you feel physically exhausted, mentally muddled or emotionally upset. You'll be amazed at how quickly it restores equilibrium and boosts energy levels.

2. Chi Compression Breath

This is a fundamental deep diaphragm breathing exercise for assimilating and circulating vital energy from the air and packing it into the organs, glands and muscles by internal compression. The mind should focus exclusively on incoming and outgoing airstreams and visualize energy moving through the meridians with each breath. After long practice, your mind will learn to lead energy rather than merely follow it through the system, thus realizing the Taoist precept that 'energy follows where mind leads'.

Posture:

Standing, sitting, lying, walking. Standing and sitting are best.

Technique:

Empty the lungs completely, then commence a long, slow inhalation through flared nostrils. Visualize a luminous stream of pure energy flowing deeply into your lungs as you inhale.

When lungs are comfortably full, apply the Three Locks and swallow hard. The act of swallowing helps move the 'energy bubble' deeper down into the lower abdomen. During the brief retention phase, shift attention down to the region of the navel and imagine energy gathering there in the form of heat and light.

Then gently release the Three Locks and commence a long, slow, controlled exhalation through the nose, keeping tongue firmly against palate. Visualize energy spreading out through the entire body via the meridian network as you exhale. If a particular part of the body is ailing, try to direct energy there by focusing mental attention on it during exhalation.

Pause briefly, relax the abdomen, then repeat. At first do only three or four chi compression breaths in a row, then relax lungs and energy channels with five or six Bellows breaths, then do another three or four chi compressions. Gradually work up to six or seven compressions in a row, and do two or three sets in a session.

Benefits:

This exercise -charges the body with concentrated doses of chi, distributes it throughout the meridian network, and packs it into organs, glands and other tissues. It also stimulates the central nervous system and helps cultivate internal awareness of the harmony of body, breath and mind.

3. The Great Tai-Chi Circle Breath

This highly fluid exercise synchronizes body, breath and mind and balances Yin and Yang energies throughout the system. It is one of the best breathing exercises in the entire Taoist repertoire, and if you practice only one breath control technique, then this should be it.

Posture:

Standing, with heels together, toes splayed at 45 degrees, knees bent, spine erect. Bring hands together in front, below the navel, palms up, with right hand cupped in left.

Technique:

Empty lungs thoroughly, and commence a long, slow inhalation through flared nostrils. As you inhale, slowly raise the hands out to the sides, palms up, and inscribe as wide a circle as possible as you raise them up above your head. At the same time, slowly straighten up the knees, so that knees are straight, hands raised above and lungs full at about the same time. Tuck in the pelvis and apply the Three Locks as you retain briefly and swallow audibly. Be sure to keep neck as stretched as possible, despite the raising of the arms.

Then release the locks and commence a slow, controlled exhalation through the nose; at the same time bring hands, palms down, slowly down in a straight line past face, throat, heart, solar plexus, navel and back down to the starting position, while at the same time slowly bending the knees back into a semi-squat. Empty lungs with a final abdominal contraction, pause to relax the abdominal wall, then turn palms upward again, cup them and commence another inhalation. You may take a short shallow breath between the end of exhalation and beginning of next inhalation to help relax breathing apparatus, if you wish. Repeat for as long as you wish, the longer the better, but do at least a dozen. Pointers: Dr Huang Hsi-yi of Taipei cites three basic pointers for this most excellent of breathing exercises: stay natural, round and soft. That means breathing should be as natural as possible, not forced; that joints and muscles should be kept as loose and 'soft' as possible; and that arms must inscribe as round and wide an arc as possible.

Benefits:

This breath balances the various polar aspects of Yin and Yang energy throughout the system: upper and lower, left and right, inner and outer, hot and cold, etc. It dears obstructions in the energy channels and thereby enhances equitable energy distribution. It also opens up the rib-cage and expands the chest cavity, which benefits all breathing exercises. It is a powerful exercise for assimilating chi from the atmosphere.

4. The Grand Celestial Tour (see figures below)

This is the ‘grand-daddy’ of traditional Taoist breathing exercises, combining six classical breathing postures in smooth succession.

Posture:

Standing only. Although arms and torso shift to various positions during this sequence, thighs remain stable, knees slightly bent and feet firmly planted shoulder-width apart throughout the series.

Technique:

(1) ‘Horse’: The starting position is the Horse stance, with knees bent and arms hanging loosely by the sides. Perform six-ten deep diaphragmic breaths in this posture.

(2) ‘Embracing the Jug’: After the last exhalation in the Horse, slowly raise both arms up in front of you, with palms down, as you commence the next inhalation. Stop raising arms when they reach throat level, turn hands inward so palms are towards face, and form a wide circle with arms, as though embracing a big jug. Do six-ten deep breaths.

(3) ‘Pressing Palms to Heaven’: After the last exhalation, turn palms outward and continue raising arms up above head on the next inhalation. With hands above head and palms towards the sky, form a little 'porthole' with thumbs and index fingers, keeping elbows slightly bent and arms rounded. Look through the 'porthole' and perform six-ten deep breaths, tilting the pelvis back during inhalation and tucking it forward during exhalation. Owing to upraised head, the neck lock is not used in this position.

(4) ‘Pressing Palms to Earth’: After last inhalation in above posture, commence controlled exhalation and slowly bend torso forward at the waist until you are bent over with palms towards earth. Let head and neck dangle loosely without tension. Perform three-six breaths only, not too deep, and without retention, keeping anus half locked, then slowly raise arms and torso back to above position as you inhale. Do a few breaths with palms pressing to heaven, then inhale deeply and slowly lower the arms out to the sides on the exhalation.

(5) ‘Surrendering Weapons to the Emperor’: Lower the arms until hands reach shoulder level, with palms facing outward to the sides, so arms form a cross with spinal axis. Hold hands at 90-degree angle to wrists and push palms as far outward as possible without tensing shoulders and arms. Keep hollows of elbows facing upward. Inhale, apply the Three Locks and retain briefly, then exhale slowly, repeating six-ten diaphragmic breaths. Focus attention on energy channels that run from shoulders, down the arms and into the thumbs and index fingers.

(6) ‘Plucking Stars’: This is the most difficult step in this exercise, but also the most beneficial to the internal organs. It should also be practiced as a complete exercise in itself. If you find it too difficult at first, skip it until you're ready. With lungs full in the above position, commence a long, controlled exhalation as you twist and bend the torso forward and down to the left, so that your right hand goes down towards the ground and left hand soars up to the sky to 'pluck a star’. Continue exhaling and bending and twisting until you have reached the posture depicted below;

Plucking Stars

with left palm pressing toward the sky and right palm pressing toward the earth. Knees should remain slightly bent and wrists should be twisted inward. Try to form a straight vertical line between the index fingers and nose. Keep eyes focused on upper hand. Do three quick breaths in this posture, exhaling through the mouth, followed by a long, slow inhalation as you raise and turn your torso and arms back to the starting position. Exhale completely, inhale deeply, then bend forward and twist torso in the other direction on the exhalation, pushing left palm toward earth and right palm to sky. Do three quick breaths, then return to starting position on the next inhalation. Repeat three times on each side.

When finished, do three or four deep diaphragmic breaths with arms stretched out in ‘Surrendering Weapons to the Emperor’ posture, then lower arms back to the Horse posture on the final exhalation.

Pointers:

• Do six-ten deep breaths in the erect postures, but only three or four short breaths bent over.
• Keep knees bent throughout the Tour to keep weight on thighs and off the spine.
• Practice each position as an exercise in itself from time to time. For example, 'Embracing the Jug' is a very good posture for prolonged sessions of Chi Compression and Reverse Abdominal Breathing, and ‘Plucking Stars’ is a great rejuvenating exercise any time of day.
• If at any point during the tour you feel dizzy or off balance, do a few Bellows breaths, then continue.
• Arms and torso are shifted upward on inhalations, downward on exhalations.

Benefits:

While most breathing exercises concentrate energy in the three Elixir Fields and the Microscopic Orbit which connects them, the Grand Celestial Tour sends energy coursing throughout the channels of the Macrocosmic Orbit, including legs, arms and all the internal organs, giving the entire system a complete ‘chi workout’. In winter, this series is a great way to warm up the organs, muscles and energy systems in even the coldest weather. The tour harmonizes body, breath and mind and coordinates movements of limbs with the rhythms of breath.