I read some Internet posts recently along with several
magazine articles that were all directed at the methods of breathing used in
meditation, qigong and TaiChi Chuan. Most of the focus of these articles is on
defining the differences between abdominal, reverse-abdominal and chest
breathing. Here’s my take on the topic and from my conversations with Shane, I
understand what I present here to be consistent with Grand Master Chen’s view
of using the breath in the Wild Goose (Dayan) system.
First is “chest breathing”, which is characterized by a
reduced air volume because of limited use of the diaphragm and an increased
reliance on the chest and back muscles. In “chest breathing” you can see and
feel the breathing movement coming from the upper chest. It is associated with
stimulation of the sympathetic branch of the autonomic nervous system and with
the “fight or flight” response. Chest breathing’s inefficiency and its
stimulation of the sympathetic nervous system make it undesirable for any
internal meditative or martial disciplines. It is however a pattern which is
often seen as people age (i.e. it may be “natural” but not desirable) and as
such it is one of the things we would like to correct with practices such as
qigong.
Next is “abdominal breathing”, sometimes called “baby
breathing” because it is the way we breathe at birth. In abdominal breathing
the emphasis is on the use of the diaphragm as well as the intercostals in
order to create the maximum space for the lungs to expand into. It is important
to keep in mind that efficient breathing sets up the area around and below the
lungs as if it were an open cylinder. In this regard, an upright posture (correct
structure) is also critical to maintaining the cylinder. The diaphragm and
intercostal muscles then draw the lungs into the empty space in the cylinder to
create a more efficient breath. This logic applies to both abdominal and
reverse-abdominal breathing.
To better differentiate the two terms I’ll state them as
“relaxed abdominal” and “reverse abdominal”. In the relaxed abdominal breath,
the core muscles are relaxed and when the diaphragm draws down, it creates the
“bulging tire” around the midsection that gives relaxed abdominal breathing its
name. In reverse abdominal breathing the core muscles are under tension,
creating the “flat belly” look during the inhale – i.e. the “reverse” of what
happens during the relaxed abdominal breath. Now the really important part –
why is one breath with the core relaxed, and the other with the core tense (activated)?
This goes directly to the natural function of the body during the breath. If
the body structure is still (as in seated or some standing meditations) the
core muscles may remain relaxed – i.e. there is no need to activate the core
since there is no need to enhance the energetic connection between the lower
and upper body. And, if the body structure is moving, (as in actively absorbing
or projecting energy), then the core muscles are activated to facilitate the energy
transfer between the lower and upper body. The selection of a relaxed or activated
core is a natural process that requires no conscious intervention. You do not
need to “think” about tensing your core muscles when your are actively
absorbing or projecting energy. This response occurs automatically – for
example if you have to push an automobile or lift a heavy weight, you will
automatically activate (tense) your core. Remember that in the internal arts we
only use those muscles necessary to get the job done – relaxation (song) is
always the key. Another way to say this is that you should always use
diaphragmatic breathing, be as relaxed as the application will allow, and
whether or not the core is activated is dependent on how the body structure is
being used.
For Wild Goose practitioners this follows the admonition to
relax and breathe naturally. All you need do is breathe with the diaphragm and
maintain a correct and relaxed structure and the rest takes care of itself –
relaxed abdominal or reverse abdominal – the body decides automatically.
Taking this a step further, it may be better all around to
forget the labels of “abdominal” and “reverse abdominal” and simply understand
that diaphragmatic breathing is the way to go and the core will take care of
itself naturally.
