Simple and Practical Breathing Technique

by Chen PengCheng and Feng Wu

Some Chinese martial art masters ask their students to retire early and rise early the next morning. When the students get out of bed, they need to clean the body. First, they are expected to discharge their urine and relieve the bowels (some masters forbid this until they have practiced their skills in order to avoid aeroflurus.), then comes washing the face and brushing teeth, finally exhaling the waste gas inside the body and breathing in fresh air. In traditional Chinese martial arts, this method of breathing -- exhaling the old and inhaling the new -- is called HuanQi Fa (Taking Breathing Techniques). HuanQi Fa is an ancient way of breathing. It was so simple and practical that numerous Chinese masters in different sects adopted it. But it was not made universal due to the conservative attitudes of the masters, because Chinese masters were not willing to pass it on to those not official followers in the sect. Moreover, in some ways, they even mystified it. As a result, different breathing techniques appear in different sects. In spite of the differences, they have a common ground in principle and effect. In addition to Wushu enthusiasts, QiGong lovers, and athletes, laborers exposed to polluted air in their daily work find this breathing technique quite helpful. If these laborers can practice the breathing in amiable surroundings full of fresh air after their eight-hour workday, they will benefit from exhaling the polluted air inside the body and increasing the vitality of the lungs' capacity. Details of breathing technique are explained as follows:

1. Position the feet together, head leveled, neck naturally erect, chest relaxed and soft, waist loose, flexible and natural, with tail bone down, abdomen relaxed inside. Place the hands in fists alongside the body with fists facing up. Look straight ahead. (Ready Position)

2. Place the feet shoulder-width apart. Turn the fists till they are facing each other and stretch downward diagonally. Keep both hands in front of the lower part of the body with palms in. Shoulders shall be relaxed and leveled, breathing out naturally. (Picture 2)

3. At the end of exhalation, breathe in slowly. At the same time, raise both hands in front of the body till they end up in a position higher than the head. Turn the hands till the palms face up and move the hands outwards, heels of feet lifting up. Look up when the arms stretch out nearly straight. Eyes follow the hands harmoniously and naturally. (Picture 3-4)

4. Breathe out slowly. Drop the heels and touch the ground, and then gradually let the whole feet touch down. Move the hands downward diagonally and bend down, leaning forward slightly. The legs shall be kept straight.(Picture 5)

5. Breathe in slowly. Raise the body and repeat the movement explained previously. (See step 3-4)

6. If the practitioner wants to finish the practice, he begins with the posture when the hands are over the head and moves outward in an arc till the hands reach the sides of the body, and then turn the hands into fists. Keep the fists facing up.( Picture?) Step the left foot sideways to the right foot till they stand together.

Important tips:

1. When hands move outward in an arc over the head, they shall stretch out naturally.
2. When moving the hands down diagonally and bending down, hands shall be moved as far as possible.
3. When raising the body, moving hands outwards, draw a deep breath. When moving the hands down diagonally and bending down, exhale completely.
4. Movements shall be made slowly and naturally, avoiding any tightness. A deep and even breath is the goal. Short and quick breaths shall be avoided. Never be nervous; stay relaxed at all times. Breathe in when stretching out the hands (Open Posture) and breathe out when moving the hands down diagonally (Close Posture). Breath shall be in harmony with the movements. One begins, the other begins. One ends, the other ends.

Principle of the practice
The harmony of inhaling when raising the hands, looking up and lifting up the heels enlarges the chest, thus creating more space for the fresh air. The harmony of exhaling when moving the hands down diagonally, bending down and leaning forward slightly helps force out the remaining air inside the body. In this way, the practice increases the vitality of the lung capacity and limbers up muscles and joints by exhaling the old and inhaling the new.

Notes:

1. Since this practice stresses breathing technique, it shall be carried out in surroundings full of fresh air. Any area with polluted air shall be avoided.
2. This practice can serve as a preparation for any sport. Please warm up muscles before practice, such as the waist, neck and shoulders, to keep from feeling uncomfortable.
3. For the first three rounds of movements (one round means breathing in and breathing out), the practitioner shall inhale with nose and exhale with mouth. After that point, breathing shall be made with nose only. five or six rounds of the movements are enough. Excess exercises shall be avoided.
4. The old and the weak need not lift up the heels temporarily when moving the hands outward over the head.

Written by Chen PengCheng and Feng Wu for KUNGFUMAGAZINE.COM

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