PROPER BREATHING

A. SEIKA TANDEN
The seat of the soul is called the "seika tanden" and is located in the abdomen about two (2) inches below the navel. The "seika tanden" sometimes called the centrum, or the one point is the center of balance, energy flow and concentration. All kiai's are generated from this point as is proper breathing.

B. THREE (3) TYPES OF BREATHING:
1. Shoulders -- too high: causes upper body tension and panting results from exertion even in moderate amounts. There is insufficient ventilation of the lungs. The shoulders pump up and down causing the arms and eventually the entire body to become stiff and tired.

2. Chest -- breathing in this fashion will cause dizziness due to the imbalance of oxygen in the blood. Stamina is reduced and the senses are dulled. The center of balance is carried high which makes one top- heavy and easily off balanced. Hyperventilation can occur.

3. Abdomen -- the most efficient use of ventilation. The heartbeat is controlled and the body is relaxed and alert. Your agility is improved and your abdominal muscles are straightened. Your posture, digestion, and constitution are improved. Relieves tenseness, tension, and insomnia. Conserves energy by lowering the center of balance, giving one greater stability and more body control by utilizing the one point.

C. BREATH CONTROL:
1. Force the breath towards the groin area not the upper belly.

2. Get the feeling that with each breath your extremities are being forced into the ground.

3. Inhale through the nose - rhythmically.

4. Keep the mouth closed.

5. Exhale sharply through the mouth with the air rising from the abdomen.

6. Concentrate more on exhaling than inhaling for more stability.

D. KI BREATHING:
Ki breathing may be done in any position; the best position is when sitting seiza (kneeling). Ki breathing should be done for 20 minutes at a time. You should be able to continue ki breathing for 30 minutes; this is a minimum goal to attain. Ki breathing should be natural, not forced. Ki breathing will allow you to consume more oxygen and expel more carbon dioxide than most breathing methods. Ki breathing will energize and relax you at the same time. Ki breathing will enhance your ability to coordinate mind and body. Ki breathing will allow you to become more centered and positive.

Correct breathing is difficult to master because just being able to sit still for 20 minutes at a time is a task in itself; so do not force it. Breathe as long as you can until you feel the urge to stop; when this happens, it is time to stop. At first, breathing should be done at the same time every day. The next day, breathe at least as long as you did the day before. Continue this process until you can reach the 30 minute goal. Remember that slow and consistent practice will allow you to benefit the most from ki breathing.

Just before bedtime Ki breathing will enable you to sleep more soundly and wake up faster, feeling totally rested. Breathing is also helpful in finding solutions to problems. Concentrate on the problem at hand before you start to breathe. Start breathing but do not think about the problem; when you finish breathing, you may have a better idea of how to solve your problem. If you get nervous before a presentation or any stressful activity, breathing will allow you to relax and complete the task at hand with confidence and relaxed control. The following is a description of the breathing method:

1. Position yourself in the correct seiza posture; sitting kneeling...lower back in...leaning slightly forward over your center. This will be referred to as the neutral position.

2. Concentrate correctly; imagine your mind at your center (3 inches below your navel) let your muscles naturally relax but do not collapse, focus your ki (attention/energy) away from your body and your center.

3. Exhale first: open your mouth and begin to let your breath flow naturally out. As you exhale, create the sound "haaaa" as softly as possible. Use your throat muscles to control the flow of your breath. If you do not control your breath, the exhalation will be done much too quickly. When you cannot exhale any longer, bend slightly forward from your center. This will compress the diaphragm and allow you to exhale a bit more. After shifting forward and exhaling completely, return to the neutral position and concentrate on your center, still imagining that you are exhaling. Remain in the neutral position for 5 seconds. The exhalation cycle should take 35 seconds in total, exhale for 30 seconds suspend for 5 seconds.

4. Inhale next: close your mouth and begin to let the air flow naturally through your nose. Use your throat muscles to control the flow of your breath. If you do not control your breath, the inhalation will be done much too quickly. When you cannot inhale any longer, bend slightly backward from your center. This will expand the diaphragm and allow you to inhale a bit more. After shifting backward and inhaling completely…

5. Return to the neutral position and concentrate on your center, still imagining that you are inhaling. Remain in the neutral position for 5 seconds. The inhalation cycle should take 25 seconds in total...inhale for 20 seconds suspend for 5 seconds.

Remember, do not force this exercise; if a 30 second exhalation is too much for you to do, then reduce the exhalation to 20 seconds or whatever feels right. But remember to also reduce the inhalation time to 2/3 of the exhalation time. Always suspend the neutral position for 5 seconds, no matter how much the inhalation or exhalation times change.

When inhaling and exhaling, imagine that your ki is flowing along with your breath. This will allow you to maximize the effect of breathing to your overall well-being.

©2002-2009 Dr. Crimi