What is the correct way to do reverse abdominal breathing?

There are many ways people breathe, such as abdominal breathing, which is familiar to everyone. Today we will introduce reverse abdominal breathing, which is also called Dantian controlled breathing. Specifically, it uses the mouth and nose to help breathing. This way of breathing has many benefits, such as being able to assist in the treatment of bronchitis and some lung diseases. The following introduces the correct way to do reverse abdominal breathing.

The correct method of reverse abdominal breathing:

When you start practicing, follow the instructions: "When you inhale, the abdominal muscles contract and the abdominal wall retracts or slightly concave," and "When you exhale, the abdominal muscles relax and the abdominal wall bulges" (the so-called "bulge" is mainly imagined). Obviously this is a kind of "abdominal muscle exercise" that is performed with breathing. This kind of movement has a sense of "struggling", which does not conform to the requirement of raising and lowering internal Qi with the mind, but you have to do it this way, otherwise it will be difficult to get started. Therefore, on the one hand, you need to "make an effort", and on the other hand, you need to try to use your mind instead of force, and gradually reduce the use of force and increase the use of your mind, so as to achieve the goal of mastering the "reverse abdominal breathing method". Another traditional method is "Qi Sinking into Dantian". By correctly mastering the method of sinking Qi into Dantian, one can achieve "reverse abdominal breathing", which is the method of raising and lowering internal Qi. How to correctly master the “Qi Sinking into Dantian”? While practicing boxing, open your mouth to inhale and close your mouth to exhale as your fists open and close. When exhaling, imagine that the "qi" sinks into the dantian along the ren meridian; when inhaling, the dantian qi rises to the mingmen through the perineum, or you can inhale without adding any thoughts. The sinking of Qi into Dantian is not a dead sinking, but a living process of Qi movement. That is, the process of imagining the internal Qi sinking to Dantian as you exhale. Where there is a fall, there must be a rise. After a long time, you will gain energy and naturally understand. Some people believe that abdominal breathing is formed naturally on the basis of proficiency in movements, and that it is better to emphasize natural coordination. I personally think that leaving things to nature would be somewhat blind, and might waste more time or even be a waste of effort. Fortunately, there is a method of "sinking qi into dantian" to make up for it. As long as the qi is sunk into dantian properly, you can master reverse abdominal breathing. However, to obtain the method one must also understand the principles.

What is the relationship between reverse abdominal breathing, sinking qi into dantian, and "using the mind to move qi" and "using qi to move the body"? How can we achieve “Qi flowing throughout the body without any stagnation”? Let’s take the “Horse Stance Leaning” in Form 42 of Tai Chi as an example. (The forward leaning movement is omitted) When exhaling, sink the Qi into the Dantian, hold your breath and exert force (or exhale and exert force). At the same time, the internal Qi disperses from the waist and back (the Qi sticks to the back) to the limbs. When the internal Qi reaches the back feet, the Qi and strength arrive, generating a pushing force to make the whole body lean forward. When the internal Qi reaches the front feet, it generates a supporting force to stabilize the center of gravity. When the internal Qi reaches the upper limbs, it generates a leaning force. Let’s take Yang style “Luo Xi Ao Bu” as an example. When inhaling, the internal energy flows from the dantian through the perineum to the life gate and spreads to the waist and spine. Raise the right hand and place the left hand in front of the abdomen. Then exhale, push the right palm forward, hug the knee with the left hand, push the right foot, and form a left bow stance. The Qi sinks into the Dantian, and at the same time, the Qi spreads to the limbs along the back. The two feet generate pushing and supporting forces, and the strength is generated from the heels, passes through the waist and spine, and is manifested in the palms and fingers. In short, the important thing is to get energy throughout the body and become one with it.

The reverse breathing method is to relax the whole body, contract the perineum, anus, and buttocks, think about inhaling air, and let the air flow through the spine directly to Baihui, and exhale through Baihui, eyes, ears, and nostrils. This breathing method and abdominal breathing are also very good health-preserving methods.

Here is a simple and effective exercise method:

Practice method: Relax. You can choose to stand naturally, sit on a chair, or lie flat on the bed. When you inhale, your lower abdomen sinks; when you exhale, your lower abdomen bulges.

Pay attention to the following points:

First, breathe deeply and slowly.

Second, breathe through your nose instead of your mouth.

Third, each breathing should be controlled within 15 seconds. That is, take a deep breath for 3-5 seconds, hold your breath for 1 second, and then exhale slowly for 6-10 seconds. When you have a deep level of skill, you can extend the time appropriately.

Fourth, 5-15 minutes each time. 30 minutes is best.

Fifth, for people in good health, the breath-holding time can be extended, and the breathing rhythm can be slowed down and deepened as much as possible. People with poor health do not have to hold their breath, but they must take a full breath.

Practice 1-2 times a day, sitting, lying, walking or running, until you feel slightly warm and sweaty. Try to inflate and retract your abdomen 50-100 times. If saliva comes out of your mouth during breathing, swallow it slowly.

Reverse abdominal deep breathing is a good way to strengthen the lungs. Reverse abdominal breathing has the following benefits:

First, expand lung capacity and improve cardiopulmonary function. It can expand the chest cavity to the maximum extent, allowing the alveoli in the lower lungs to expand and contract, allowing more oxygen to enter the lungs and improving cardiopulmonary function.

Second, reduce lung infections, especially pneumonia.

Third, it can improve the function of abdominal organs. It can improve the function of the spleen and stomach, help soothe the liver and promote bile secretion. Abdominal breathing can lower blood pressure by reducing abdominal pressure, which is very beneficial for patients with hypertension.

Fourth, the increased oxygen intake provides the brain with adequate oxygen, which is beneficial for calming the mind and improving intelligence. With sufficient oxygen intake, the Qi and blood will be active, which is beneficial to speeding up the recovery of injuries. People who practice this breathing method regularly will indeed recover from injuries faster than ordinary people!

Because it is the opposite of normal abdominal breathing, it is called "reverse abdominal breathing". This breathing method increases the range of motion of the chest diaphragm, which exercises the internal organs invisibly, and is therefore also one of the “breathing exercises” for strengthening the body.

Most of the internal power training methods in traditional martial arts use reverse abdominal breathing. The famous Shaolin White Crane Calling Yang Gong is reverse breathing, and Tai Chi also regards this breathing method as one of the means of health preservation.