Chen Tai Chi Breathing Exercises

Tai Chi is an often misunderstood in the West. The term Tai Chi conjures images of seniors moving very slowly in a park. Tai Chi is beneficial for all ages, but it is not a form of mere exercise. Tai Chi combines movement, concentration and breathing for a complete internal martial art system. The modern breathing exercises used are called Qigong. Chen style is one of five primary styles of Tai Chi and was developed in the Chinese village, Chenjiagou.

Natural Breathing

Natural breathing is often where students begin when trying to learn Qigong, whether as part of Tai Chi or by itself for health reasons. Natural breathing is the method of observing your breathing and relaxing your muscles, and ultimately should allow you to become aware of the flow of qi or chi in your body. Chi is vital life energy. To do the natural breathing exercise, sit, stand or lie down. Inhale through your nose gently. Exhale through your nose as well and feel your muscles working as you breathe, whichever muscles those may be. Do not make noise as you breathe and do not hold your breath. Make your breathing smooth and begin to breathe into your stomach if you are not already. Increase the amount of time you take to inhale and exhale.

Abdominal Breathing

During Tai Chi form, a practitioner employs deep abdominal breathing. The inhalation and exhalation are guided by the movements. In the Chen style, for example, this could mean inhaling when you bring your arms to your body to prepare for a punch and then exhaling with the strike. Yet abdominal breathing in and out through the nose is used throughout form. Abdominal breathing or deep breathing simply means to breathe into your abdomen, forcing your diaphragm to move down as as you inhale. Chest breathing is also called shallow breathing because you take a shallow breath that causes only your chest to move, and not your belly. To practice abdominal breathing, inhale deeply through your nose and try to fill your stomach with air. Your entire waist, including the sides and lower back, expand when you take an abdominal breath. Exhale fully through your nose until your stomach is flat again.

The Dan Tian Breathing Method

Dan tian breathing goes deeper than abdominal breathing. The an tian is your body's energy center in the stomach, two inches below the navel. Stand up tall or sit upright to do this breathing exercise. Your hands go on your stomach, with your left hand above your belly button and the right hand below. Breathe in through your nose and into your stomach. Move your right hand outward but do not move your left hand. Then breathe out and tighten your lower abs and pelvic floor muscles. Do so by pulling your belly button toward your spine, which causes your right hand to move back to the starting position. Contract your pelvic floor muscles as if trying to prevent passing gas or urinating.