• Choose a category
• All
• Classic-Fiction

REVERSE ABDOMINAL BREATHING

Reverse abdominal breathing, traditionally called Taoist breathing, reverses the natural in-and-out movements of the abdomen that one finds in natural breathing. In reverse breathing, the abdomen contracts inward during inhalation and relaxes outward during exhalation. Though reverse breathing offers many of the benefits of natural breathing because of its similar emphasis on moving the abdomen, it is traditionally used by chi kung practitioners, healers, and martial artists to help draw energy deep into their tissues and bones, as well as to direct energy—for storage, for action, or for healing—to any part of their organism. It is also used to build up what is called “guardian chi,” a protective shield of energy around the body that helps ward off negative influences, including bacteria and viruses dangerous to our health. It is thus especially useful to help immune system functioning.

Part of the reason for the great power of this practice is the change in the pressure differential between the chest and abdomen. When the diaphragm moves downward and the belly contracts inward during inhalation, the resulting pressure in the abdomen helps “pack” the breath energy into the abdominal tissues and organs, as well as into the spine. When the diaphragm relaxes upward and the belly relaxes outward during exhalation, the sudden release of pressure guides the energy outward wherever one’s attention is directed. It is therefore extremely important when undertaking reverse breathing to be clear about where one puts one’s attention. Otherwise one’s energy may be quickly lost.

In spite of its many benefits, reverse breathing should only be undertaken when one is quite comfortable with natural abdominal breathing. Without this level of comfort, most people who attempt reverse breathing tense their faces, necks, and chests and draw their diaphragms upward as they inhale. This not only negates the positive effects of the practice, but can also lead to a variety of problems, including chest pain, diarrhea, an increase in heartbeat or blood pressure, and energy stagnation. It can also lead to mental and emotional confusion and a scattering of the energy of awareness.

PRACTICE

Though you can practice reverse breathing in a sitting posture, it is best, especially at the beginning, to use a standing posture. This will make it easier to feel your weight sinking and thus will help counteract any tendency to pull your diaphragm upward as you inhale. To prepare for this practice, do tan tien breathing for several minutes, making sure that your shoulders and chest stay relaxed. Also check to make sure that your diaphragm moves downward as you inhale and upward as you exhale. Breathe in this way until you begin to feel a definite warmth or vibration in your belly.

1 Reverse the breathing process

When you feel this warmth, draw your belly slowly back toward your spine as you inhale, and let it relax outward as you exhale. As you inhale, be sure to keep your chest relaxed and to sense your diaphragm moving downward. As it does so, you will feel pressure building up in your lower abdomen, even all the way down to your perineum. If you sense any pressure in your solar plexus area, you need to relax your chest more and to be sure that your diaphragm is moving downward as you inhale. One way to support this relaxation is to let your shoulders move slightly forward and to sense your sternum shifting slightly downward.

2 Guide the energy to specific areas

As reverse breathing begins to become more natural to you, start paying more attention to the quality of the energy being packed into your abdomen as you inhale. As you exhale, allow this energy to expand outward to nourish your entire body. You can also use your attention to help guide this energy to any particular part of your body that you wish to help heal. If you’re having a problem in a particular area, continue to inhale into your abdomen, but visualize and