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UNDERSTANDING EMBRYONIC
BREATHING, PART 1: ABDOMINAL
BREATHING – THE FOUR CORNERS
OF BREATH
As the embryo grows, its cells begin the gas exchange called internal
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respiration in western medical terms, that is taking up oxygen and getting rid
of the accumulating carbon-dioxide. At this stage, the embryo is connected to
the mother’s bloodstream through the umbilical cord, its respiration
essentially being a part of the mother’s own breathing. (This accounts for the
often used alternative name, umbilical breathing).
At the moment of birth, when the child first cries out, the external respiration
begins through the use of the lungs. An interesting phenomenon that can be
observed from the very first breath drawn, is that the newborn's abdominal
wall would be moving right “against” its natural way, being withdrawn with
every inhale, protruding at the exhales, quite the opposite of “normal”
abdominal breathing. (This will be further discussed in Part 2 of this article)
A MISUNDERSTOOD TRADITION
The confusion starts when people today, especially those of western origin, try
to make sense of the ancient texts, forgetting that to decipher an ancient
culture’s full symbolism, regarding many millennia’s worth of observations of
anatomical processes, one needs more than having read so many books on the
subject, even though one may be the most devoted Daoist in the west. To fully
understand a text like the Tai Xi Jing, a lifetime of study might not be sufficient.
The symbolism of such books have been conceived in a different age, when
observation-based anatomical knowledge has been very much mixed up with
mysticism and philosophy, requiring one to be an expert in all of the above,
truly understand the oriental mind and speech, way of life, motives, emotions,
et al.
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Some scholars claim, that Tai Xi breathing may mean the apparent lack of
breathing at all, that one may tap into the universal energies and stop using
their lungs completely, their respiration resembling that of the embryo in its
mother's womb. They claim, that if a feather is held up to such person’s nose,
the exhalations would not disturb the feather the least, apparently an
evidence of all external respirations to be subsided.
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underground for a great stretch of time, with little air present, a trick learned
from the fakir of the east, the means of accomplishment being the same
principle as that of Tai Xi.
By the end of Part 3, a full account and explanation of such phenomena will be
given, but for now, let us start with a short anatomical introduction to
breathing and learning a technique that will prove rather useful in our journey
to come.
When you inhale, you draw air into your lungs, for the sole purpose of
nourishing your body with oxygen, which, from your lungs enters into your
bloodstream. When you exhale, all you do is rid yourself of the carbon-
dioxide, which accumulates in your lungs, coming from your bloodstream.
This process of gas exchange between your lungs and the environment is
called external respiration in western medicine.
The fresh oxygen travels, by way of your blood, to every cell in your body.
The cells will then take up this oxygen supply and use it in the process of
making energy to continue to function. They do not only take up oxygen but
exchange it for carbon-dioxide, that is a by-product of the cell’s activity,
having used up the oxygen supplied previously. This CO2 now enters the
bloodstream, to be transported back to the lungs, so that it can leave the
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body.
The lungs themselves cannot “breathe”, the only expand and collapse like a
sponge, through the aid of muscles that actively force them to change their
size and shape. The most important such muscles are the diaphragm, a
large, dome-shaped muscle underneath your lungs, and the intercostals,
those being small helper muscles, that sit between your ribs.
With each inhale, your diaphragm contracts and flattens, pulling your lungs
down. At the same time, the small muscles between the ribs also contract,
lifting up the ribcage. This two-way pull ensures that the lungs will expand,
initiating an inhale. When you exhale, the diaphragm and the intercostals all
relax at once. The rib cage collapses, and the diaphragm returns to its
original dome-shape, forcing your lungs to shrink, pressing the air out of
them, initiating an exhalation. (An interesting fact is, that in Chinese
medicine, the diaphragm is regarded the barrier between upper and lower
body, as this is how far oxygen may enter the body by the means of external
respiration, and without the aid of the bloodstream.)
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To correct your breathing put one hand over your chest, another over your
belly. Sit or stand with a straight spine, but comfortably.
Now, start breathing consciously. Watch your hands rise and fall. Try to
inhale into your belly, pushing out your belly to an extreme with every
inhale, and pulling it in, as much as you can, with every exhale. Do this
consciously, only minding the movement of your abdominal wall.
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Practise for a few breaths. When you are fairly comfortable with it, and it
does feel more natural than it did at first, you can start doing it with less
effort: do not push your belly out that far and do not draw it all the way in
with each breath.
Now start watching the hand on your chest. This hand should barely move,
or not move at all. This will probably be much more challenging than the
first part, you would most likely need some effort to compress your chest as
you inhale, preventing it from moving upwards and outwards. It might even
help to apply some gentle pressure with your hand, to prevent this
movement, yet the effort should really originate from inside, but never
force anything.
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breathe. Your breathing should be relaxed for most of your practice. The
movement of your abdomen would still be noticeable, but not very much
articulated, while your chest would move very little, or not at all.
Practise until you feel you need. Practise every day, at least once a day, always
in a rested position. Remember, the exaggerated belly movement was only for
the beginning for you to feel how your abdomen should move, you must not
produce the same belly movement for your entire practice. You can use a
couple of deeper breaths, with greater navel movement every time you
practice, to start off with a better feel of it, then just return to breathing
normally. Another point to consider is, at least when you are consciously
practising abdominal breathing, that you should not attempt to “suck in the air
through your nose”. Just move your belly in and out, open your nose and your
throat and let the air stream in effortlessly, without doing anything else in
order to inhale.
After several days of practice, when you are confident and the correct
breathing does not require a great effort anymore, you can incorporate this
practice into your everyday activities. During the day, whenever you
remember it, start watching your breathing and if you catch yourself
breathing into your chest, switch immediately to abdominal breathing. Do
not penalise yourself or feel bad about still breathing into your chest. This
is normal, you have probably been breathing like that for so many years,
your body needs time to re-adjust and come back to its natural ways.
It will take some time, but you will notice how you need to adjust your
breathing less and less, and eventually, you will find that you always breathe
the right way, without any particular effort. How long it takes, will vary from
person to person. Do not try to rush it, let it happen at its own pace. Chances
are, the process will take a lot shorter time than you would expect, as your
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body has an amazing ability of adaptation. If it takes longer than you thought,
there is nothing you are doing wrong, you only need more patience. With time
and practice, the change will eventually occur.
This advanced technique will not differ very much form the simple abdominal
breathing. One minor difference will be, that apart from breathing into your
belly, you will maintain the conscious effort of the movement of your
abdominal wall, just like when you were first learning it. With every inhale, you
should consciously expand your belly and with the exhales you should
withdraw it, although not to an extreme. You can observe how your sides are
also moving along with the abdominal wall. As your belly expands, your whole
abdominal region would also expand sideways, and as you withdraw your belly
your sides should tighten up like a belt around your waist. This is a natural
movement of some lesser known abdominal muscles, often called the
‘obliques’.
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omit this detail, as it is not considered ‘proper’ to talk about such topics. You
should let go of any associations this might invoke. You will use some muscles
to aid your breathing practice and nothing more.
With the exhale, as you withdraw your abdominal wall, you should withdraw
(somewhat squeeze) your buttocks. Neither your belly nor the bottom
should be squeezed strongly and it should not require an effort to do so,
these are all gentle movements. This will greatly enhance the feeling of how
your sides also tighten up.
When you inhale, as you are expanding your belly, you should relax your
gluteal cleft and the muscles around it. Again, do not attempt to totally
push outwards either your belly or your bottom, just relax it as much as it
feels natural, making sure you are doing it consciously.
This will provide a gentle massage for your internal organs, as with each
exhale you are compressing them from two directions and with each inhale
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they will be relaxed once again. Also, this helps to maintain the mindfulness
and focus on your breath. When breathing like this, your focus will gradually
shift from the abdominal wall to the inside of your abdominal cavity,
deepening your meditation practice.
To learn advanced abdominal breathing, you should set some time aside to
practise it daily, always as long as it feels comfortable. You will notice, that
unlike with simple abdominal breathing, a greater amount of air will have been
exchanged during this time. This is due to the more pronounced movement of
your abdomen, resulting in deeper, more conscious breaths, which can feel
quite refreshing, both physically and mentally.
As you practise, you will feel that you need less effort to maintain such
breathing technique with time. While at first, it might feel unnatural and
forceful, it should eventually become easy and effortless. When this
effortlessness occurs, you will know that you have truly mastered this
technique. You must not wait for this to occur to proceed, yet it would be most
beneficial in the long term if you mean to practice regularly.
Once you are ready to proceed to the next level, you will extend your focus
from the belly and the buttocks to the lower back. You should be aware of
some perceived movement of the lower back, although probably not visible
to the external observer, it should be fairly obvious for yourself, as you start
paying attention. When you inhale as your belly extends forward and your
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bottom relaxes, your lower back will also relax as if your spine would be
moving away from your centre.
With each exhale as your belly will be drawn inwards and your buttocks will
be drawn upwards, you will also attempt to draw your lower back inwards
as if your spine would be moving towards your centre. While there may be
no actual movement of the spine, it would certainly feel like the back is
moving together with the belly, outwards as you inhale and inwards as you
exhale. This will feel like an extension of the movement of your sides,
complementing of the feeling of tightening belt around the waist. You
should focus your attention on all three points at the same time, belly
buttock and lumbar spine.
With time you should be able to only observe such apparent movement,
without attempting to consciously initiate it. As a result of your effort to
withdraw the abdominal wall, the muscles around your lower back will
naturally contract. This is the sensation that you are looking for. Such
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perceived movement comes from the natural contraction and relaxation of the
muscles around your lower spine as a result of drawing in and relaxing your
abdominal muscles. This will probably prove challenging, and you will need to
practice until it becomes fairly easy and straight-forward. This will not happen
at the first time you sit down to practice. It can take anywhere between a few
days and a few weeks of committed practice. Being persistent is very
important.
Do not try to isolate the muscles of your back and contract them consciously,
it is more important to feel it happen than to make it happen. Keep practising
this way, until you feel able to comfortably maintain such breathing for some
time without a great effort. Eventually you may realise, it is, in fact, the whole
muscular belt around your waist contracting and relaxing simultaneously, but
for now, it is most important to keep your attention at these distinct points.
The last corner of focus will be your diaphragm. You will keep your
attention focused on the three corners: belly, buttocks and lower back, as
you start focusing on your diaphragmatic movement. This will be a lot more
challenging than the previous three points of focus, as your diaphragm does
not relax with each inhalation, but it in fact contracts.
This fourth corner, the diaphragm, will not follow the pattern of the other
three, as they move away from the centre at the inhale phase, but the
diaphragm will rather be moving towards it. As you exhale, the first three
corners will move towards your centre, and the diaphragm will move away
from it.
This means when you inhale, your belly relaxes and protrudes outwards, your
buttocks relax downwards, your lower back relaxes outwards as well, while
your diaphragm contracts and moves downwards.
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Similarly, with each exhale, your belly contracts and withdraws inwards, your
buttocks squeeze and contract inwards, your lower back squeezes and
contracts inwards as well, while your diaphragm relaxes and moves upwards,
returning to its dome shape. Although the direction is similar (i.e. moving up,
or in; and down, or out at the same time), the action of contraction or
relaxation will be opposing.
Contrary to what you will see in Part 2, when you will be introduced to the
idea of inverted breathing, where the four corners are moving in synchrony at
once away from the centre (exhalation) or towards the centre (inhalation),
through the full abdominal breathing the diaphragm is pushing down, and the
three other corners are making room for the contents of the abdominal cavity
as they shift downwards. Similarly, the diaphragm essentially makes room for
everything moving up, as the muscles contract and squeeze the intestines and
the contents of the abdominal cavity. This way the full abdominal breathing
provides a way of massaging your digestive tract, not through squeeze and
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Happy practising!
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