Many cultures have long considered breathing exercises as effective to achieve both physical and mental equilibrium, and the Japanese culture is no exception. Many Japanese breathing methods are interspersed throughout martial arts and physical fitness exercises.
Yoga
In his book “Religion of the Samurai,” Kaiten Nukariya explains that Yoga begins by sitting erect, then inhaling slowly through the nostrils to fill first the lower, then middle and finally the upper regions of the lungs. Properly completing these exercises results in the sensation of pressure in each region—the abdomen, then the lower ribs as well as breastbone, then the upper ribs as well as chest should noticeably expand. Avoid quick, forceful breaths and consistently practice continuous breaths. Use Yoga as a preparatory measure by pushing outward when completing such exercises in order to garner the full benefit of stress relief.
Zazen
John Corbett, in a "Black Belt" magazine article, asserts that Japanese swordfighters practice an intense sort of meditation known as Zazen—breathing exercises that promote stability. This technique requires sitting erect and placing the left leg over the right with hands folded and the left thumb held in the right hand. Breathe deeply, first filling the lower lungs gradually, until you reach the esophagus. Corbett affirms that although these exercises are for mental and physical unity, they are generally in preparation for physical exercise.
Sanchin
Hidy Ochiai states in a "Black Belt" article that even Buddha practiced breathing exercises to promote concentration and relaxation. Sanchin breathing is concentrated in the abdominal area. Subsequently, although the abdominal region should move freely, no other areas of the body should move while practicing Sanchin. In a sitting position, breathing should be through the nose, filling the abdominal area then the upper chest. You should push the diaphragm down and out while the shoulders remain relaxed and immobile. Regularly practicing Sanchin may help to reduce stress.
References
- “Religion of the Samurai”; Kaiten Nukariya; 2007
- "Black Belt" magazine; Shorinji Kenpo: The Middle Path; John R. Corbett; June 1979
- "Black Belt" magazine; On Sanchin Breathing; Hindy Ochiai; July 1980
