Normal Abdominal Breathing - Preparation for Small Circulation Practice (1/3)
This is a series of breathing exercises that will help the reader to prepare for the practice of the “Small Heavenly Cycle” (Xiao Zhou Tian)
Normal Abdominal Breathing is the foundation for many other Qigong breathing techniques. Through this breathing technique you increase the natural circulation of Qi which is associated with this “primordial breath” that a fetus has inside the womb. This primordial “breath” is the intake of essential nutrients through the umbilical cord which is deeply connected to the expansion and contraction, (“pumping motion”) of the abdominal area and the Huiyin cavity (anus, perineum). This breathing technique is also called, Buddhist Breathing, Dan Tian Breathing, or Back-to-Childhood Breathing”. Through diligent practice you will be able to remember this diaphragmatic abdominal breath. Normal abdominal breathing is the first step on the path to mastering “Embryonic Breathing” which we will need to practice the “Small Circulation Meditation” (Xiao Zhou Tian) effectively.
In simple words, this technique concerns itself with breathing, using only the thoracic diaphragm and the abdominal muscles. At the same time it requires us to coordinate the breathing with an up-down movement of the Huiyin cavity.
Before we get to the details of this technique I would like to explain a few general things. For example the theory behind breathing. In Qigong classes you will often hear to breathe from the Dan Tian, or inhale into the abdomen. Of course the air goes into the lungs and we don’t literally bring the air into the lower abdomen. This cue refers to the tissues that are being involved with drawing in the air to the lungs.
So how does breathing work?
Generally speaking, most people are using a mix between abdominal and chest breathing. In chest breathing the intercostal muscles between the rips are responsible to expand the rip cage and therefore bring air into the lungs. This technique is used in external martial arts (often in combination with techniques to increase lung volume), however, it creates a lot more tension and does not stimulate the organs or accumulates Qi in the lower Dan Tian. Abdominal breathing is using the thoracic diaphragm, a horizontal web of muscle tissues that stretches across the whole cross-section of the bottom end of the rip cage, to draw in air. Simultaneously, you gently expand the lower abdomen using your lower abdominal muscles. Another important aspect of these abdominal breathing techniques is the movement of the Huiyin cavity. The expansion and contraction of the abdomen and up-down movement of the Huiyin cavity create a kind of pumping motion which helps circulating and regulating Qi in the body. The movement stimulates the Islets of Langerhans in the pancreas, the adrenal and sex glands and therefore the production of hormones (original essence). Through the abdominal movement you are converting the essence of food (fat) into Qi. This way of breathing allows you to fill up (accumulate) Qi to an abundant level in the lower abdominal area. Later, by utilizing “Embryonic Breathing” you will also be able to store this Qi.
In normal abdominal breathing you expand the abdomen as you inhale and gently draw it inward on the exhale. At the same time you need to coordinate the up-down movement of the Huiyin cavity (perineum). As you inhale you gently push your Huiyin out (downward) and on the exhale you gently lift it up (pull it inward).
To practice Normal Abdominal Breathing you should meditate in a comfortable seated position. Your tailbone slightly drives into the ground (or cushion) and the crown of the head is raised up as if a string attached to the crown is pulling it up gently. Your chin is tucked in slightly and the tongue touches the roof of the mouth, therefore connecting your Yin and your Yang vessel. Your entire body, especially the chest, is relaxed. You are breathing deeply but softly into the lower abdomen. Feel how the abdomen expands as the diaphragm moves down and fills it up with air. Of course the air is in the lungs but it’s only due to the diaphragm and abdominal muscles. You can place your palms on the lower abdomen to help you coordinate the movement with your breath. By keeping a light contact on your lower Dan Tian you can maintain awareness of the breath and movement but also keep your mind in this area. Keeping the mind at the lower Dan Tian plays a significant role for storing Qi in it.
When you first start practicing Normal Abdominal Breathing, I recommend you to do it in different stages. These are the 5 steps:
First, make sure that you are sitting in the correct posture. It is important that you can maintain a comfortable and mainly self-supporting structure. This means that your back is nice and straight and your bones are “stacked on top of each other”. Your lumbar and neck curvature is mostly straightened out. The crown on the head is gently pushing up which lengthens the spine and creates space between your vertebrae. This posture will allow you to relax deeply into the body.
Secondly, release all the superficial tension in your body. The key is to relax as deeply into the body as possible. Scan the body from top to bottom and actively relax each part. Try moving your awareness inward and relax even more.
The third step requires you to assess your breathing. Breathe completely natural and observe where your breath is. Are you breathing with the chest or with the abdomen? Maybe it is a mix between both?
Next, use your mind to breathe only using the diaphragm and the abdominal muscles. Keep the chest as relaxed as possible. As you inhale, expand the abdomen and gently use your abdominal muscles to GENTLY push it outward. It is crucial that you maintain relaxed to avoid creating any tension. On the exhale slightly draw the abdomen inward. Naturally this takes some time to coordinate your breath with this movement. Practice this step until the movement happens completely natural and habitual. Once you don’t need your mind anymore to control your abdominal muscles you can proceed to the next step.
Finally we will focus on the up-down movement of the Huiyin cavity. The movement of the abdomen should happen naturally now and your mind doesn’t need to focus on it anymore. As you breathe air into the lower Dan Tian you relax and gently push down (out) the Huiyin cavity. (anus). On the exhale, as your abdomen draws in, you gently lift the Huyin up (pull it inward). Practice this movement until it also happens very natural and your mind doesn’t need to control the muscle anymore.
After practicing for some time, you will start to experience a warm feeling or even a trembling at the abdominal area. This is a sign that the Qi is accumulating in this area. Practicing Normal Abdominal Breathing is very calming and relaxing, physically and mentally. It helps you to develop the awareness of your Qi and your real lower Dan Tian. You are massaging the entire abdominal area, including your internal organs, stimulate hormone production and regulate Qi in your body. At the same time you will support the transformation of essence (food) into Qi and build a foundation for the following breathing techniques which will lead up to practicing the Small Heavenly Cycle (Xiao Zhou Tian).
At Water Dragon Arts we offer various courses as well as a Qigong online academy.
