Taking up the practice of tai chi can help you calm your nervous energy and focus it with greater discipline. As you perform tai chi breathing techniques, it is often difficult to separate the practical from the mystical. As you inhale, you are gathering and storing life's energy or "chi," and as you exhale, you are delivering the force of your energy. Each of the movements in this gentle martial art are accompanied by measured breathing techniques. The most effective breathing techniques involve concentrating on the energy center located in your lower abdomen and visualizing the spread of this force throughout your body.
Step 1
Come to a seated or standing position and close your eyes in preparation for the Dan Tian breathing method. Draw your torso up from your waist and settle your shoulders well down your back. Proper posture is imperative in all tai chi breathing techniques. If your breathing is shallow or choppy, slow it down and concentrate on just breathing normally at this point. Don't exaggerate your inhales and exhales or hold them longer than necessary. Just the act of sitting up straight and closing your eyes will foster calm.
Step 2
Place your left hand on your lower belly just above your navel. Then position your right hand just below your belly button. Bring your attention to your lower abdomen where the Dan Tian, or energy center is located. On an inhale let your lower abdomen balloon out just a bit, and on your exhale, slowly and purposefully draw your abdomen in and the floor of your pelvis up. On your next inhale, only relax about 80 percent of your lower abdomen, thereby retaining a slight tightness in your belly muscles. Spend the next few minutes becoming comfortable with this technique.
Step 3
Come to a standing position if you were seated. Bend your knees very slightly. Settle your head comfortably on your shoulders. Draw your shoulders away from your ears and maintain that slight contraction in your lower abdomen. Let your upper torso sink in slightly so your upper back is rounded. You want to maintain a posture that is liquid and relaxed. From this stance, called The Mountain, you will begin to Salute the Sun.
Step 4
Raise your hands in front of and above your head. Form a triangle by touching your thumbs and forefingers together. Focus your gaze through the triangle your have formed with your hands. Keeping both your hand and gaze stationary, twist your torso slowly to the left as you inhale through your nose. Exhale through your nose and return to your starting position. Inhale again and twist to the right, exhaling as you return to center. Continue in this manner for a couple of minutes.
Tips and Warnings
- Tai chi breathing techniques are as much about form as they are about visualization. Believe that you are drawing in energy as you inhale, and expelling force as you exhale. Visualization is the key to mastery.
- Before staring any new breathing or fitness techniques, check with your doctor first in case you have an existing or undiagnosed condition that could impede your progress.
Things You'll Need
- Comfortable, loose clothing
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