September 27, 2006
Breathing: Techniques, Practices, Exercises, Theory, Lore
Yoga, Qigong, T'ai Chi Ch'uan, Meditation, Lore
Air, Prana, Penuma, Chi, T'u Na, Vital
Energy, Qi, Pranayama, Breath
"In the case of a living being, this 'breath' (pneuma) was that
particular combination of air and fire that
was called psyche (life-soul), and by penetrating all the tissues it made them
live tissues. Similarly, in
the macrocosm, God was conceived as a breath penetrating and controlling and
unifying the whole of
the world. This unifying breath was the worlds' psyche: the world was a
living being, as indeed it had
been for Plato in the Timaeus, and it was animated by a perfect
intelligence. This conclusion is best
seen as an act of faith, inspiring and comforting."
- F. H. Sandback, The Stoics, p. 75
"The respiratory center of the brain, which receives chemical, reflex,
somatic and cerebral
inputs, is a good computer in automatically regulating the rate, depth and
pattern of respiration
under various situations. Artificial regulation during physical exercise
is not the best for
health."
- Journal of the American Medical Association 246:1967, 1981.
"The form of energy composing the chakras and currents in the subtle
body is unknown to
science. The Hindus call it prana, which means literally
"life" - that is "life-force." The Chinese
call it chi, the Polynesians mana, the Amerindians orenda,
and the ancient Germans od. It is
an all-pervasive "organic" energy. In modern times, the
pyschiatrist Wilhelm Reich attempted
to resuscitate this notion in his concept of the orgone, but he met with
hostility from the
scientific establishment. More recently, Russian parapsychologists have
introduced the
notion of bioplasma, which is explained as a radiant energy field
interpenetrating physical
organisms."
- Georg Feuerstein, "Yoga: The Technology of Ecstasy,"
1989, p.258.
"The Chinese character for qi is usually translated into English
as "vital energy" or "life force," although
its literal meaning is "breath." No modern Western idea
corresponds exactly to the range of meanings
of qi. It is the central explanatory concept in the Huangdi
Neijing (The Yellow Emperor's Inner Book),
the most comprehensive early medical document in China (c 50 B.C.).
In an analysis of qi within the
Chen tradition, nineteenth-generation Inheritor Chen Zhenglei suggests that:
It does not refer to the oxygen breathed into
the chest and the different kinds of strength (Li)
in the human body, but refers to - from
Traditional Chinese Medicine - Correct Qi (Zhen Qi),
Original Qi (Yuan Qi), Meridian Qi (Jingluo
Zi Qi), Refined Qi (Zhen Qi), and from the study of
martial arts and qigong, Internal Jing ((Neijing)
and Internal Work (Neigong).
Qi exists in the human body without form, color or substance. The
ancient Chinese likened it to fire,
and early Chinese pictographic characters depicted it as "sun" and
"fire." Within Daoist literature
qi was seen as a form of vital heat akin to sunlight, without which life could
not exist. Today, the most
widely used character for qi depicts steam rising from cooking rice."
- Davidine Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 44-45.
"The air they breathe, being a living element with both physical and
psychical properties, carries a subtle
vital energy. This in India is named by the Sanskrit word prana; in
Tibet it is called sugs, in Aikido,
Japan, ki, and in China, chi. By controlling its circulation
throughout the body, man is able to
attain spiritual enlightenment or illumination."
- Frank Waters, Mountain Dialogues, p. 70
"One of the most important terms in Taoist lore is Ch'i. The word
has been variously translated as:
passion nature, material principle, constitutive ethers, force, energy, breath,
power, great breath, etc."
- R. G. H. Siu, Ch'i, p 256
"The men of old breathed clear down to their heels."
- Chuang Tzu
When I feel blue I start to breathe.
"In 1973, a silk book, Fasting and Taking Qi (Que Gu Shi Qi Pian) and
a silk painting Daoyin
Chart (Dao Yin Tu) of the Western Han dynasty (206 B.C. - A.D. 24) were
unearthed from the
Han Dynasty Tomb Mawangdui No. 3 in Changsha, Hunan Province. The book records
the
Daoyin method for guiding Qi and the chart covers 44 colored paintings
presenting human
figures imitating the movements of a wolf, monkey, ape, bear, crane, hawk, and
vulture. Thus,
they reveal that the Chinese began to teach Qigong pictorially as early as the
beginning of
the Western Han dynasty."
- History of
Qigong
"The pneuma which is mixed with the two inert elements in any physical
thing is at once moving outwards
towards the surface and inwards towards the center. The outward movement
gives the object size, shape,
and other qualities, the inward integrates it, causes it to be one thing, a
single substance."
- F. H. Sandback, The Stoics, p. 77
"Breathing Out -
Touching the Root of Heaven,
One's heart opens;
The Dragon slips into the water..
Breathing In -
Standing on the Root of Earth,
One's heart is still and deep;
The Tiger's claw cannot be moved.
As you go on breathing in this frame of mind, with these associations,
alternating
between movement and stillness, it is important that the focus of your mind does
not shift. Let the true breath come and go, a subtle continuum on the
brink
of existence. Tune the breathing until you get breath without breathing;
become
one with it, and then the spirit can be solidified and the elixir can be
made."
- Chang San-Feng, Commentary on Ancestor
Lu's Hundred-Character Tablet
Translated by Thomas Cleary, Vitality,
Energy, Spirit: A Taoist Sourcebook, 1991, p. 187.
Poetic interpretation by Mike Garofalo of expository text of
Chang San-Feng.
"If I had to limit my advice on healthier living to just one tip, it would
be simply
to learn how to breathe correctly."
- Andrew Weil, M.D., 1999
"Viruses and microbes live best in low oxygen environments. They
are anaerobic. That
means, raise the oxygen enviornment around them and they die."
- Edward Mccabe
"Only those who know how to breathe will survive."
- Pundit Acharya
"While doing postures [yoga asanas], as a general rule keep the airway
wide open,
breathe only through the nose, and breathe smoothly, evenly and quietly."
- H. David Coulter, Anatomy of Hatha Yoga, p. 18.
" Energy is the essential stuff for structural integrity and mechanical
and chemical processes,
while ch'i is the essential stuff for pattern perpetuity and thinking and
feeling. While energy
metabolism accounts for the vigor of health in the physical sense,
ch'i-metabolism accounts
for the well being of the person in the psychic sense."
- R. G. H. Siu, Ch'i, p 263
"Breathing control gives man strength, vitality, inspiration, and magic
powers."
- Chuang Tzu
"Without full awareness of breathing, there can be no development of
meditative
stability and understanding."
- Thich Nhat Hanh
"For the living man, the psyche is a 'breath,' a compound of air
and 'constructive' fire, that extends
throughout his body, with which it is totally blended, giving life and warmth,
growth and maintenance.
But there is a part, call the hegemonikon or centre of command, lodging
in the heart, which is the
seat of sensation, assent, impulse, passion, thought and reason. From this
there extend seven
breaths to the eyes, ears, mouth, nose, and skin to convey the incoming stimuli
which cause
sensation."
- F. H. Sandback, The Stoics, p. 83
"Ancient daoyin methods began to mature during the Warring States
(770-221BC) period.
The inscription on a jade article of this period, now preserved at the Museum of
Tianjin, is
the earliest extant writing about ancient daoyin practice. Carved on a small
jade ornament
with 12 surfaces, it is an ancient-style prose composed of 45 Chinese
characters, which
was translated by the late poet and historian Guo Moruo into the vernacular as
follows:
''Draw a deep breath, direct it downward and let it stay there. Then exhale and
direct the
breath upward like a growing sprout, in a direction just opposite to the
inhaling route and
up to its dead end. The heavenly essence thus goes up and the earthly essence
comes
down. One who follows this law will live, otherwise one will die." This is
a description of
the whole process of breathing in daoyin practice."
- Ancient
Daoyin: Mother of Modern Qigong
"And now I see with eye serene,
The very pulse of the machine.
A being breathing thoughtful breaths,
A traveler between life and death."
- William Wordsworth
"Of greater interest are differences in the actual practice of T'ai Chi
Ch'uan. Acknowledged
Masters give conflicting instructions for breathing. Books by Cheng
Man-ch'ing do not specify
when to breathe in or out. In Body Mechanics of T'ai Chi Ch'uan, William
Chen instructs you
to breathe in when you push. In Imagination Becomes Reality, T.T. Liang
instructs you to
breath out when you push. In Yang Style T'ai Chi Ch'uan, Dr. Yang
Jwing-Ming teaches you
to breathe out when pushing, but using "reverse-brathing" in which the
abdomen is pulled
in while breathing in and pushed out while breathing out. Perhaps there is
more than
one correct way to practice. The instructions of any one skilled teacher
or author should
not be taken as gospel."
- Dan Mozell, "Objectivity in the Internal Arts"
Internal Arts, Vol. 3, #4, July 1988, p. 14
"Deep flowing breath is essentially arousing and exciting."
- Michael Sky
"Regulate the breathing, and thereby control the mind."
- B.K.S. Iyengar
"There is one way of breathing that is shameful and constricted.
Then there's
another way; a breath of love that takes you all the way to infinity."
- Rumi
"Breathe the old out and the new in."
- Adage of Taoist Breathing Practices (Tu Na)
"Today, I want you to notice
how you're breathing throughout the day. This simple activity can
tell you the state of your nervous system -- and by learning to control your
breathing, you can
influence the regulation of your heart rate, blood pressure, circulation, and
digestion. Since
you have more control over exhalations, focusing on this part of your breathing
is one good
way of learning how to breathe deeper. Use the muscles between your ribs to
squeeze air
out of your lungs -- when you move more air out, you will automatically take
more air in. As
you breathe in and out, think of the cycle as having no beginning or end.
Practice this
exercise as often as you like, but I recommend doing it at least once each
day."
- Andrew Weil, M.D., Good
Morning From Dr. Weil, On-line Newsletter, 6/9/2003
"Your breathing determines
whether you are at your best or whether you are at
a disadvantage."
- Carola H. Speads
"For breath is life, and if
you breathe well you will live long on earth."
- Sanskrit Proverb
"Nearly every physical
problems is accompanied by a disturbance of breathing.
But which comes first?"
- Hans Weller, M.D.
"According to a long-held
tradition, Huang Ti, the so-called Yellow Emperor, who began
his rule around 2700 B. C., practiced a form of exercise called Tao Yin
with the aim of
increasing his life span. The word Tao means "guide," and
Yin means "leading." These
terms give a hint of how the exercise works: the movements of the limbs guide
the
circulation of the blood so that the tissues throughout the body can be repaired
and
cleansed more efficiently. The movements also lead the breath in and out
of the lungs,
so that more oxygen can be inhaled to nourish and energize the body and the
poisons
can be exhaled more efficiently. ... Essential to the practice of Tao
Yin was the way in
which the movements of the limbs were combined with the breathing. It is
actually this
combination that make the exercise so beneficial for health. Huang Ti's
exercises
were also know as T'u Na. The word T'u means
"exhale," and Na means "inhale."
- Dau Liu, T'ai
Chi Ch'uan and Meditation, 1986, p. 3.
"Improper breathing is a common cause of ill health."
- Andrew Weil, M.D.
"Emotional and physical states can be altered by changing the breathing
pattern."
- Wilhelm Reich
"Pranayama is the regulation of the incoming and outgoing flow of
breath with
retention. It is to be practiced only after perfection in asana
(physical
posture/form) is attained. Pranayama has three movements; prolonged
and
fine inhalation, exhalation and retention; all regulated with precision
according
to duration and place. The fourth type of pranayama transcends the
external and
internal pranayamas, and appears effortless and non-deliberate. Pranayama
enables the mind to become fit for concentration, and removes the veil
covering the light of knowledge and heralds the dawn of wisdom."
- The Yoga Sutras of Patanjali, 11:49-53, c 500-200 BC
Translated by B. K. S. Iyengar
"Breathing is the first place, not the last, one should look when
fatique, disease,
or other evidence of disordered energy presents itself."
- Sheldon Saul Hendler, M.D.
Essential to the practice of qigong and taijiquan is the control of
breathing,
the coordination of breathing with specific movements, the requirement to
do deep adominal breathing, relaxing and opening the upper torso to
allow for deeper breathing, and the release of breath when power is
given out.
"Fear is excitement without the breath."
- Fritz Perls, M.D.
"One of yoga's great gifts to manking is the discovery of the link that
exists between
energy, breath, and mind. As you change one, you also change the other
two. If you
excite one, the other two become excited and, conversely, if you calm one, the
other
two respond by becoming calm also."
- John Novak, Lessons in Meditation, p. 27
"The first task of breath control is to regulate, or harmonize, the
various life currents
in the body. The second task is to guide the life force (prana)
along the central axis,
the sushumna-nadi ("most gracious conduit"), which extends from
the lowest energy
center or cakra at the base of the spine to the energy center at the
crown of the head.
This is the acknowledged method for achieving both health and ecstasy (samadhi)
through the awakening the serpent power, the "support of all Yoga
practice,"
as the Hatha-Yoga-Pradipika (III.1) puts it. Through breath control
the yogin energizes
and harmonizes the body and thus creates a solid foundation for mental
concentration
and the induction of higher states of consciousness, as well as the complete
transcendence
of the body-mind in the moment of enlightenment."
- The
Shambhala Guide to Yoga, Georg Feuerstein, p. 77
"Breathing in, I calm body and mind,
Breathing out, I smile.
Dwelling in the present moment,
I know this is the only moment."
- Thich Nhat Hanh
Opening Hands, Closing Hands
By Michael P. Garofalo
"Standing at the Mysterious
Centered in the Eternal Now,
Balanced in Body and Open in Mind,
Rooted into the Sacred Space,
Motionless as the Golden Mountain,
Fingers around the Primeval Sphere.
Dragons and Tigers are still dreaming -
Ready for Rebirth.
I breathe in, the World Breathes Out.
The Gate of Space opens;
Heaven moves and Yang is born.
The hands move out, embracing the One.
The mind settles and is clear.
The Dragon Howls,
Ravens fill the Vast Cauldron,
Mind forms melt like mercury,
Spirit rises in the Clouds of Eternity.
Yin appears like the moon at dusk.
I breathe out, the World Breathes In.
The Doors of Emptiness close;
Earth quiets and Yin is born.
The hands move in, entering the One.
The body settles and becomes whole.
The Tiger Roars,
The Great Ox is nourished by the Valley Spirit,
Substances spark from flaming furnaces,
Essence roots in the Watery Flesh.
Yang appears like the sun at dawn.
Dragons and Tigers
Transformed within the Mysterious Pass -
Chanting and Purring.
Awakened,
Peaceful,
Free."
- Michael P. Garofalo, Opening
at the Mysterious Pass
Opening Hands and Closing Hands in Sun
Taijiquan
"Ninety percent of metabolic
oxygen comes from breathing. Ten percent
comes from food."
- Gabriel Cousens, M.D.
Bibliography and Links
Breathing: Techniques, Practices, Exercises, Theory, Lore
Yoga, Qigong, T'ai Chi Ch'uan, Meditation, Lore
Air, Prana, Penuma, Chi, T'u Na, Vital
Energy, Qi, Pranayama, Breath
Alphabetical Index to the Cloud Hands website.
Alternate Nostril Breathing (Nadi Sodhana)
Anatomy
of Hatha Yoga: A Manual for Students, Teachers and Practitioners.
By H. David Coulter. Foreward by Timothy McCall. Honesdale,
Pennsylvania,
Body and Breath, 2001. Index, bibliography, appendices, 623 pages.
ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award
for
Health, Wellness and Nutrition.
Anatomy
of Movement. By Blandine Calais-Germain. Seattle,
Washington,
Eastland Press, 1985, 1993. Translated from the French by Nicole
Commarmond.
Index, 289 pages. ISBN: 0939616173. MGC.
"The Anti-Drug for
Anxiety." By Stacie Stukin. Yoga Journal, April,
2003, pp. 108-113.
A brief discucssion of pranayama techniques used to reduce anxiety.
Articles on
Breathing, Health, Qigong, Taoism. Authentic Breathing
Resources.
The Art of Breathing: Six Simple Lessons to Improve Performance, Health, and
Well-Being.
By Nancy Zi. Frog Ltd., 2000. 4th Edition. 240 pages.
ISBN: 1583940340.
Ashtanga Yoga " Practice Manual" An Illustrated Guide to Personal
Practice. The Primary and
Intermediate Series plus Three Short forms. By David Swenson. Foreward
by K. Pattabhi Jois.
Ashtanga Yoga Productions, 1999. 263 pages. MGC. ISBN:
1891252089.
Ashtanga
Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga. By John
Scott.
Foreward by Shri K. Pattabhi Jois. New York, Three Rivers Press, 2000.
Index, bibliography,
143 pages. MGC. ISBN: 0609807862.
Authentic
Breathing Articles, links, exercises, resources,
products. Articles by Dennis
Lewis.
Awareness
Through Movement; Health Exercises for Personal Growth. Easy to Do
Health
Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.
By Moshe Feldenkrais. San Francisco, Harper Collins, 1972, 1977. 173
pages.
ISBN: 0062503227. MGC.
Basic Yoga
Breathing Control 25Kb.
Beginner's Guide to Healthy Breathing. By Kenneth Cohen. 73
minute CD.
Belly Breathing.
By Dennis Lewis.
Books
about Breathing Annotated links.
Breath,
Breathing and Pranayama Numerous articles.
Breathe Better, Feel Better. H. Kent.
Breathe
Deep - The Qigong Newsletter
Breathe
Well, Be Well. By Robert Fried. John Wiley & Sons,
1999. 224 pages.
ISBN: 0471324361. Subtitle: A Program to Relieve Stress,
Anxiety, Asthma, Hypertension,
Migraine, and Other Disorders for Better Health.
Breathe! You Are Alive: Sutra on the Full Awareness of Breathing. By
Thich Nhat Hanh.
Brekeley, Parallax Press, 1960.
"Breathing and Higher Accomplishments." By Wu Ta-yeh. Internal
Arts, Vol. 4, No. 2,
April 1989, pp. 36 - 38. An excellent article that critically examines the
issue of using
breath control during the practice of Taijiquan. Wu recommends "that
beginners completely
forget their breathing in learning the solo forms exercise of Taijiquan,"
and that intermediate
and advanced students interested in self-defense make limited use of specialized
breathing techniques in selected postures. He defends the position that
the manipulation
of breath in the solo form or in gigong can be injurious to one's well being.
Breathing and
Yoga: Lowering Stress 10Kb.
Breathing as a Metaphor for Living: Teachings and Exercises on Complete and
Natural Breathing. By Dennis Lewis. A two-cassette audio-tape
program.
Boulder, Colorado, Sounds True, 1998.
The
Breathing Book: Good Health and Vitality Throught Essential Breath
Work.
By Donna Farhi. Henry Holt, 1996. 238 pages. ISBN: 0805042970.
Breathing Exercises
(Qigong) and Articles
Breathing Exercises - Yoga
15Kb.
Breathing
Free: The Revolutionary 5-Day Program to Heal Asthma, Emphysema,
Bronchitis and Other Respiratory Ailments. By Therese Hale. Foreword
by Leo
Galland, M.D.. Three Rivers Press, 2000. 304 pages. ISBN:
0609806343.
Breathing in the
Practice of Tai Chi Chuan By Greg Brodsky.
Breathing Lessons. By Anne Tyler. Berkley Publishing
Group, Reissue Edition,
1994. 352 pages. ISBN: 042511774X.
Breathing Practices and Pranayama.
By Swami Jnaneshvara Bharati. 89KB.
Breathing Techniques -
Kundalini Yoga 34Kb
Breathing:
The Master Key to Self Healing. By Andrew Weil. A audio product
read by Andrew Weil. Sounds True, 1999. 110 pages. ISBN:
156455726X.
Breathing
Work with Dennis Lewis
Chi Commentary, quotations, links,
bibliography.
Ch'i. By R. G. H. Siu.
Chi Kung Breathing Practice
10Kb. Outlines tummy, complete, and circular breathing
techniques.
C'hi:
The Power Within. By Geoff Pike and Phyllis Pike. Chi Kung
Breathing Exercises
for Health, Relaxation and Energy. Boston, Charles E. Tuttle Co.,
1993. Index, 272
pages. ISBN: 0804830991. MGC.
Cloud Hands: Tai Chi Chuan and Qi Gong
Conscious
Breathing: Breathwork for Health, Stress Release, and Person Mastery.
By Gay Hendricks. Bantam Books, 1995. 189 pages. ISBN:
0553374435. According
to the author "Conscious Breathing: releases stress and tension, builds
energy and
endurance, contributes to emotional mastery, prevents and heals physical
problems,
contributes to graceful aging, manages pain, enhances mental concentration and
physical performance, and facilitates psychospiritual transformation," pp.
5-31.
Cultivating
the Chi: The Secrets of Energy and Vitality. Compiled and
translated by
Stuart Alve Olson. Revised and expanded third edition.
Chen Kung Series, Volume One.
St. Paul, Minnesota, Dragon Door Publications, 1993. Index, 166 pages.
ISBN: 0938045113. MGC.
Dao House: Of Discourses and
Dreams "A compendium of
links to
great online Daoist (Taoist) resources." An excellent selection of
fine
links with informative and fair annotations; all presented in an attractive
and easy to read format. The in-depth and creative collection of links are
arranged by 18 topics. The attention to detail and research involved
to create this guide are worthy of high praise. This website is
outstanding!
A must visit for students and enthusiasts of Taoism.
Deep Breathing in Savasana (Corpse Pose)
Deergha Swasam - Three- Part Breathing Technique
Dr. Breath: the Story of Breathing Coordination. By Carl Stough and Reece
Stough.
New York, NY, Stough Institute, 1982.
The Eight Section Brocade
Qi Gong 240Kb+ Description, links,
bibliography,
notes and quotations. By Michael P. Garofalo.
Free
Your Breath, Free Your Life. How Conscious Breathing Can Relieve
Stress,
Increase Vitality, and Help You Live More Fully. By Dennis Lewis.
Boston,
Shambhala Press, 2004. Index, recommended reading, 193 pages.
ISBN: 1590301331. Reviews.
MGC.
Hatha Yoga
Breathing. By Rich Szabo. 18Kb.
The Healing Path of Yoga. Time-Honored Wisdom and Scinetifically
Proven Methods that
Alleviate Stress, Open Your Heart, and Enrich Your Life. By Nischala
Joy Devi. New
York, Three Rivers Press, 2000. Index, 238 pages. ISBN: 0609805029.
MGC.
The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong
and Tai Chi.
By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002.
Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288.
How to
Calm Down: Three Deep Breaths to Peace of Mind. By Fred L. Miller and
Mark Bryan. Warner Books, 2003. 128 pages. ISBN:
0446679712.
Healing
with Ki-Kou: The Secrets of Ancient Chinese Breathing Techniques. By
Li Xiu-ling. Agora Health Books, 2nd Edition, 2003. 156 pages.
ISBN: 1891434179.
Indoor Cycling: Links,
Bibliography, Resources, Notes
Jumpstart
Your Metabolism: How to Lose Weight By Changing the Way You Breathe.
By Pam Grout. Fireside, 1998. 192 pages. ISBN: 0684843463.
Light
on Pranayama: The Yogic Art of Breathing. By B.K.S. Iyengar.
New York,
Crossroad, Herder & Herder, 1981, 1995. 320 pages. ISBN:
0824506863.
Light
on the Yoga Sutras of Patanjali: Patanjala Yoga Pradipika.
Hammersmith, London, Thorsons, Harper-Collins, 1966, 1996.
337 pages. ISBN: 1855382253.
The
Little Book of Yoga Breathing; Pranayama Made Easy. By Scott
Shaw.
Red Wheel, Weiser, 2004. 96 pages. ISBN: 157863301X.
Muscle/Tendon
Changing and Marrow/Bone Washing Chi Kung. The Secret of Youth.
By Yang, Jwing Ming. Jamaica Plain, Massachusetts, Yang's Martial Arts
Association,
1989. Glossary, 286 pages. ISBN: 0940871068.
Musician: Physician for Times to Come. By Don Campbell, Editor.
Wheaton,
Illinois, Quest Books, 2000.
Nadi Sodhana - Alternate Nostril Breathing
Nine Segment Buddhist Breathing Qigong. Master Shou-Yu Liang and Wen-Ching
Wu.
Rhode Island, Way of the Dragon Pub., 1997. Instructional videotape, 50
minutes.
Oxycise! Easy Does It. By Jill Johnson.
The Perceptible Breath: A Breathing Science. By Ilse Middendorf.
Paderborn,
Germany, Junfermann-Verlag, 1990.
Pilates: Links,
Bibliography, Resources, Quotes, Notes
Prana, Pneuma, Air, Chi, Qi: Taijiquan and Breathing
"Prescriptions for
Pranayama." By Claudia Cummins. Yoga
Journal, 2001.
The Primordial Breath: An Ancient Chinese Way of Prolonging Life Through Breath
Control. Translated by Jan Huang. Translations from the Tao Tsang
in the Taoist Canon.
Volumes 1 and 2. Torrance, California, Original Books, 1987.
Qi Gong Bibliography and Links
Qigong Breathing
6Kb.
Qigong Breathing
and Overcoming Depression 4Kb.
Qigong
Meditation: Embroyonic Breathing. By Yang, Jwing-Ming.
YMAA
Publications, 2003. 389 pages. ISBN: 1886969736.
Qi Theory
14K
Qi
Gong for Beginners: Eight Easy Movements for Vibrant Health.
By Stanley D. Wilson.
Photographs by Barry Kaplan. Sterling Publications, 1997. 148
pages. ISBN: 0915801752.
MGC. See pages 23 - 32.
Relaxing Into Your Being. The Water Method of Taoist Meditation Series,
Volume 1. By
Bruce Kumar Frantzis. Fairfax, California, Clarify Press, 1998.
Reader's Edition.
208 pages. ISBN: No ISBN given.
Relaxation in Taijiquan and Qigong
Roar of Silence: Healing Powers of Breath, Tone and Music. Wheaton,
Illinois,
Theosophical Publishing House, 1994.
The
Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang
Jwing-Ming.
YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's
Martial Arts
Association, 1989. Glossary, 272 pages. ISBN: 0940871076.
MGC.
Savasana (Corpse Pose) Deep Breathing Techniques
Science of Breath. By Swami Rama, Rudolph Ballentine, M.D. and Alan Hymes,
M.D.. Honesdale, Pennsylvania, Himalayan Institute, 1981.
Secrets of Optimal Natural Breathing. By Michael Grant White.
Waynesville,
North Carolina, Optimal Breathing Press, 2003.
Seven Stars Qigong
Breathing Exercises 60Kb. Instructions and line drawings.
Spring Forest Qigong
Detailed instructions for this form.
The Stoics. By F. H. Sandback.
Sung (Relaxation) and Taijiquan
T'ai Chi Ch'uan and Meditation. By Da Liu. New York,
Schocken Books, 1986,
1991. Index, 173 pages. ISBN: 080520993X. Refer to
pages: 49-59.
"Taoist Breath Work in T'ai Chi." By Charlie Fechter.
T'ai Chi: The International
Magazine of T'ai Chi Ch'uan: Vol. 27, No. 6, December, 2003, pp.44-47.
The Tao
of Natural Breathing: For Health, Well Being, and Inner Growth.
By Dennis Lewis.
Mountain Wind Pub., 1997. Index, 208 pages. ISBN: 0965161102.
Foreward by Taoist
Master Mantak Chia. Information. More
information.
Thirteen Treasures
Walking Qigong. 35Kb.
Three- Part Breathing (Deergha Swasam)
Traditional Chinese Medicine
- Qi Theory 40K. An in-depth essay.
Traditional
Yoga Breathing Techniques 22Kb.
Transform Stress Into Vitality. By Mantak Chia. Huntington,
New Jersey, Healing
Tao Books, 1985. Includes the Taoist practices of the Inner Smile, Six
Healing
Sounds, and Microcosmic Orbit.
Valley Spirit Taijiquan Journal. By
Michael P. Garofalo.
Vitality,
Energy, Spirit: A Taoist Sourcebook. Translated and edited
by Thomas Cleary.
Boston, Shambhala, 1991. 281 pages. ISBN: 0877735190.
Warriors
of Stillness: Meditative Traditions in the Chinese Martial Arts.
Volume 1.
The Teachings of Grandmaster Cai Song Fang. Qigong Qi of the Center,
Essence of Taijiquan. By Jan Diepersloot. Walnut Creek,
California,
Center for Healing and the Arts. Glossary, 226 pages. ISBN:
0964997606. A study
of Wu Ji meditation, 13 postures, and push hands. MGC.
Ways to Better Breathing. By Carola Speads. Rochester, Vermont,
Healing
Arts, Press, 1992.
Yang Family T'ai Chi Ch'uan Traditional Long Form 108 Movements
Yoga: Bibliography, Links,
Resources, Quotes, Notes
Yoga and Breathing
46Kb.
Yoga Breathing: The Art of Pranayama. By Richard Freeman. 150 minutes, CD.
Yoga Breathing
Exercises 10Kb.
Yoga Breathing
(Pranayama) - The Art of Yoga Breathing Many articles on the
subject.
Yogaflows:
A Dynamic and Fluid System to Transform Your Yoga Practice.
London, Firefly Books Ltd., 2003. Index, glossary of postures, 144 pages.
ISBN: 1552976874. MGC.
The
Yoga of Breath: A Step-by-Step Guide to Pranayama. By Richard Rosen.
Foreward
by Rodney Yee. Illustrations by Kim Fraley. Boston, Shambhala, 2002.
Index, notes,
304 pages. ISBN: 1570628890. MGC.
Yogic
Techniques for Stress Relief 67Kb. Includes breathing
techiques.
Yoga:
The Path to Holistic Health. By B.K.S. Iyengar. London, Dorling
Kindersley,
2001. Glossary, index, 416 pages. ISBN: 0789471655.
Lavishly illustrated compendium
of essential poses, routines, prop use, and yoga routines to help specific
health
problems. The renowned Yogacharya B. K. S. Iyengar was born in India in
1918. MGC.
Breathing: Techniques, Practices, Exercises, Theory, Lore
Yoga, Qigong, T'ai Chi Ch'uan, Meditation, Lore
Air, Prana, Penuma, Chi, T'u Na, Vital
Energy, Qi, Pranayama, Breath
1. Exhaling Longer Than Inhaling
When you examine many controlled breathing techniques they often have the
following simple characteristic: you will spend more time exhaling than you
will inhaling. For example, you might inhale to a count of 4 seconds, hold
the breath
for 2 seconds, exhale slowly for 8 seconds, wait 3 seconds after the lungs
are
completely empty, and then repeat the process. Or, you might inhale for 3
seconds,
and then chant a long soft OUM for 9 seconds. Or when falling asleep, your
body
will breathe more softly, more shallowly, less forcefully. In general,
breathing becomes
more shallow and less air is inhaled, and gasses are leaving the lungs more
often than
gasses are entering the lungs. The body is thus getting less oxygen and
increasing
its carbon dioxide levels.
Generally, this pattern of breathing results in your body lowering its blood
pressure,
lowering its heart beats per minute, relaxing, not moving, and feeling
calm. The
parasympathetic nervous system becomes more dominant. Feelings of
drowsiness,
mild euthoria, peacefulness, disengagement, acceptance, sinking, and surrender
are often reported when in this state.
2. Breathing Techniques (Pranayama) from Yoga
Alternate Nostril Breathing (Nadi Sodhana)
Instructions On-line: One,
Two, Three,
Four, Five,
Six, Seven,
Eight
Three- Part Breathing (Deergha Swasam)
Instructions On-line: One,
Two,
Three, Four,
Five, Six, Seven, Eight
Corpse Pose Breathing (Deep Breathing in Savasana)
Instructions On-line: One,
Two, Three,
Four, Five,
Six,
Seven, Eight
3. Squeeze Out the Air
While seated or while walking at a slow and meditative pace do the following
exercise:
Take a deep breath. Inhale. Relax the abdomen as you inhale.
Slowly and
deeply inhale. Fill the lungs with air. Inhale to a count of 5.
Slowly and completely exhale. As you exhale, tighten up the muscles in
your abdomen.
Exhale all the air out of your lungs. Squeeze! Squeeze out all
the air. Blow out the
air, puff out the air. Squeeze your abdomen in and up. Squeeze!
Exhale completely!
Exhale to a count of 5.
Inhale slowly. Relax. Relax your stomach. Let it expand and
fall as you inhale in a
slow and deep manner. Slowly and deeply inhale. Fill the lungs with
air. Smile.
Inhale to a count of 5. Take in all the air/oxygen/chi you can. Feel
the power of the inhale.
Slowly and completely exhale. As you exhale, tighten up the muscles in
your abdomen.
Exhale all the air out of your lungs. Squeeze! Squeeze out all
the air. Blow out the
air, puff out the air. Exhale to a count of 5. Squeeze your abdomen
in and up.
Squeeze! Exhale completely! Feel the power of the exhale. Feel
the emptiness in
your lungs. Reflect on the nature of breathlessness.
Repeat this breathing cycle for 3 to 6 times. Return to your normal
breathing as
you sit or walk. Relax your body.
Refer to my Thirteen Treasures Walking Qigong for additional walking exercises.
Discussion, Feedback, Comments
"Hello, I am not trying to be rude ..however--- I suggest you study your
physiology...namely the BOHR effect before making claims about O2 and CO2.
Carbon dioxide is vital to our body's ability to use oxygen and deep breathing
is NOT good for you as breathing off too much C02 means a tightening of the
haemoglobin and oxygen bond, making oxygenation of the tissues very difficult."
- Marlene Jantzi-Bauman
Marlene,
Thank you for the comments on the
Bohr
effect. I will do some studying on the matter.
What webpage of mine where you referring to? I don't recall making claims
about O2 and CO2; but, I do recall recommending that people to breathe freely
and deeply while exercising to avoid the
Valsalva Maneuver.
The dozens of books and scores of articles I have read on breathing and exercise
have never mentioned the Bohr effect in the context of Yoga, Tai Chi Chuan,
Qigong, or other mind-body practices. These practices do recommend deep and
steady breathing, focused and active use of the diaphram, rectus abdominis,
intercostals, and transverse abdominals while breathing, and the use of the
breath as an anchor or focus point of concentration during meditation.
Again, I will research the matter. We do need to learn more each day. Thanks!
- Mike Garofalo, 9/27/06
Red Bluff, Tehama County, North Sacramento Valley, California
Valley
Spirit T'ai Chi Ch'uan Club
Red Bluff, Tehama County,
North Sacramento Valley, Northern Central California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland,
Willows,
Corning,
Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.
Valley
Spirit Fitness and Well Being Practice and Studies Journal
Paths to Fitness and Well Being
T'ai Chi Ch'uan - Chinese Internal Marital Art
Qigong - Chinese Energy Cultivation
Alphabetical Index to the Cloud Hands Website
© Green Way Research, Red Bluff, California, 2004
Brief Biography of Michael P. Garofalo
Paths to Fitness and Well Being
Alphabetical Index to the Cloud Hands Website
Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan,
Tai Chi, Tai Ji Quan, Taiji, Tai Ji Chuan, Yoga, Kung Fu
Breathing, Breath, Chi, Qi, Ki, Prana, Penuma, Air, Vital Energy, Tu Na,
Pranayama, Breathwork, Breathing Practices, Qigong
Breathwork, Breath Work
Breathing Techiques, Breath Control, Deep Breathing
Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan, Tai Chi,
Tai Ji Quan, Taiji, Tai Ji Chuan, Yoga, Kung Fu
Alphabetical Subject Index
Cloud
Hands Website
Taijiquan, Qigong, Taoism, Classics,
Weapons: Sword and Staff
Fitness and Well Being Website
Gardening, Meditation,
Walking, Yoga, Strength Training,
Fitness for Older Persons, Aerobics, Relaxation
The Spirit of Gardening
2,700 Quotes Arranged by 130 Topics,
History, Guides,
Psycho-Spiritual Aspects of Gardening
Web Guides, Bibliographies, Links, Directories, Quotes, Notes
Alphabetical Subject Index
Alphabetical Subject Index to the Cloud Hands Website
Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs
Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung
Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
The Bear: The Five Animal Frolics (Wu Qin Xi)
Bird - Five Animal Frolics (Wu Qin Xi)
Blog - Valley Spirit Journal by Michael P. Garofalo
California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Charkas (Energy Centers of the Subtle Body)
Ch'i Kung: Bibliography and Links
Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California
Classes, Valley Spirit Taijiquan, Instructional Program
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Cloud Hands T'ai Chi Ch'uan Journal
Cold Mountain Poets: Wanderers, Mystics, and Sages
Confucius (K'ung Fu-tzu) (551 - 479 BCE)
Crane - Bird - Five Animal Frolics (Wu Qin Xi)
Crane, Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Cuttings: Short Poems by Michael P. Garofalo
The Deer: The Five Animal Frolics (Wu Qin Xi)
Diabetes Therapy - Exercise: Taijiquan and Qigong
Disclaimer of the Cloud Hands Website
Eight Section Brocade Ch'i Kung
Embrace the One - Zhan Zhuang - Standing Like A Tree
Entering Tranquility (Ru Jing) Meditation
Exercise - Diabetes Therapy - Taijiquan and Qigong
Feedback, Kudos and Reviews for the Cloud Hand's Website
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Elements (Wu-Xing) and Taijiquan
Five Stepping Movements of Taijiquan
Five Elements (Air, Earth, Fire, Water, Metal)
Gardening: Quotes, Poems, History, Sayings
Gardening: Quips and Maxims by Michael P. Garofalo
The Four Gates: Grasping the Sparrow's Tail
Michael P. Garofalo's Biography
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
The Goddess - Quotations, Poems, Sayings, Prayers, Songs
Goose - Bird - Five Animal Frolics (Wu Qin Xi)
Green Way Research - Taijiquan and Qigong
Gu Shen (Valley Spirit) Taijiquan Instructional Program
Health and Fitness - T'ai Chi Ch'uan
Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Index to the Cloud Hands Website
Instructional Program, Valley Spirit T'ai Chi Ch'uan
Journal - Valley Spirit Journal by Michael P. Garofalo
Kudos for the Cloud Hands Website
Kundalini (Coiled Serpent) Energy
Kwang Ping Taijiquan of Kuo Lien Ying
Links and Bibliography: Qigong
Links and Bibliography: Taijiquan
Long Form 108 Yang Style Taijiquan
Master Chang San-Feng (circa 1350)
Master Cheng Man-Ch'ing (1901 - 1975)
Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character
Meditation Instructor: Michael P. Garofalo in Red Bluff, California
Meditation Methods and Techniques
Meditation - Standing Like A Tree
Meditation - Wu Ji - The Edge of Emptiness
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
Months of the Year: Quotes, Poems, Links
Moving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Nine Movement Temple Ch'i Kung Exercise Set
Older Persons Exercise and Wellness Programs
Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Original Waving Hands Like Clouds URL
Photography - Valley Spirit Photography Gallery
Pilates: Links, Bibliography, Resources, Quotes, Notes
Pranayama: Breathing Techniques from Yoga
Private Instruction by Michael P. Garofalo, Instructional Programs
Pulling Onions: The Quips and Maxims of a Gardener
Qigong: Bibliography and Links
Qigong, Ch'i Kung - Chinese Mind-Body Exercises
Qigong Instructor: Michael P. Garofalo in Red Bluff, California
Red Bluff, Valley Spirit Taijiquan Instructional Program
Resolve, Will. Willpower, Self Control, Self Discipline
Reviews of the Cloud Hand's Website
Self Control, Self Mastery, Choices, Will Power
Senior Citizens Fitness Programs
Sensing Hands: Push Hands - T'ui Shou
Shoong, Sung, Song - Loose, Relaxed, Open, Yielding, Responsive
Short Form, Yang Style, Beijing Simplified 24
Simplified 24 From, Yang Style
Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Speaking to the Spirit Meditation
Staff Weapons: Jo, Bo, Can, Staff, Spear
Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
Standing Like A Tree - Zhan Zhuang
Stork - Bird - Five Animal Frolics
Subject Index to the Cloud Hands Website
Swordsmanship and T'ai Chi Ch'uan
T'ai Chi Ch'uan: Bibliography and Links
T'ai
Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops
Northern California,
Oregon, Washington, and British Columbia
T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California
T'ai Chi Ch'uan, Red Bluff, CA
T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style
T'ai Chi Ch'uan: Links and Bibliography
Taijiquan: Bibliography and Links
Taijiquan For Good Health, Fitness and Vitality
Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California
Taoism, Nature Mysticism, Alchemy
Temple Qigong - A Nine Movement Exercise Set
Thirteen Postures: 8 Gates and 5 Steps
Thirteen Treasures Walking Qigong
The 300 Missing Poems of Han Shan
The Tiger: The Five Animal Frolics (Wu Qin Xi)
Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Tree Qigong - Zhan Zhuang - Standing Like A Tree
Trees - Quotations, Poems, Lore, Wisdom
Trees - Lore, Magick, Myths, Magick
Valley Spirit Journal by Michael P. Garofalo
Valley Spirit Photography Gallery
Valley Spirit T'ai Chi Ch'uan Club
Valley Spirit Taijiquan Instructional Program
Valley Spirit Taijiquan and Qigong Journal by Michael P. Garofalo
Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools
Walking - General Fitness Exercise
Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Waving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Will Power, Self Control, Self Mastery, Choices, Strength of Character
Yoga Class, TFFC, Red Bluff, CA
Yang Style Taijiquan Long Form 108 Movements
Yang Style Taijiquan Short Form 24 Movements
Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou
Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo
Zhan Zhuang - Standing Like A Tree
Valley Spirit T'ai Chi Ch'uan Club
Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton
City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber,
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville,
Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka,
Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.
January 2, 2005
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Older Persons Fitness, Exercise, Strength
Training, Tai Chi, Qigong, Personal Trainer
Senior Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Mature Persons Fitness, Exercise, Strength Training, Walking, Meditation
Senior's Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga,
Meditation, Walking
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 60 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Over 65 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Over 55 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Over 70 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Retired Person's Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga,
Meditation, Walking
Retiree Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Seniors' Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga,
Meditation, Walking
Senior Citizens Fitness, Exercise, Strength Training, Tai Chi, Qigong
Senior Citizens Fitness and Well Being Personal Instruction, Classes, Lectures,
Seminars, Training
Older Persons Fitness and Well Being Personal Instruction, Classes, Lectures,
Seminars, Training
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction