Abdominal breathing, often called diaphragmatic breathing, is a way of breathing which focuses on the rising of the abdomen on the in breath and the sinking of the abdomen on the outbreath. It is a naturally expansive and contractive rhythmical movement.
This way of moving the abdomen, while breathing, naturally occurs in babies. It becomes lost in adults as our health declines and stress and anxiety start to govern our lives.
So why is abdominal breathing preferable?
Let’s have a closer look at the energy dynamics of the body.
In Japanese, the whole abdomen is referred to as the “hara”, as in “hara diagnosis” which uses the abdomen as a mirror of the whole body energy dynamic. But specifically the “Hara” is talking about the area below the navel.
In Chinese, this area is called the lower Tantien (lower energy centre).
There are also Tantiens (energy centres) in the middle of the body (solar plexus) and the upper Tantien located in the forehead.
The lower Tantien is where the “natural healing powers of the body” are stored. For the purpose of this article we will combine the concepts of “Mingmen” Du 4 (located at the level of the 2nd lumbar vertebrae, and “Tantien” Ren 6 – Ren 4 (the general area below the navel) into one as being the lower energy centre. This area corresponds to the first and second chakras of the Vedic and Yoga traditions of India.
This area below the navel is related to the Kidneys. (both Kidney yin and Kidney yang and encompasses the Yuan Qi – original Qi).
The Kidneys from an East Asian Medicine perspective are not just related to the Kidney organs but are a functional entity which influence the whole lower back/lower abdomen and the flow of qi and blood through these areas, as well as the flow of marrow through the spine and into the brain.
But let’s get back to the breath and its importance. As we all know, the Lungs are responsible for the breath and the exchange of gases in the body. But the capacity of the breath is ruled through the function of the diaphragm. It is the power of the Kidneys (reflected in the Tantien), which facilitates the “pulling down” or “anchoring” of Lung energy. This relationship between “Metal” Lungs and “Water” Kidneys enables the qi dynamic of the body to be activated through the breath cycle.
The more movement there is in the abdomen while breathing, the greater the capacity to maximize the out breath and the in-breath, hence the “completion” of the breath cycle. From a nourishing cycle perspective (five element theory) Metal produces Water. So the Lungs nourish the Kidneys. Just imagine an air conditioner cooling the motor (Heart) and preventing it from over-heating. Water is produced through this activity. So too, the Lungs keep the Heart from being over heated and stressed while at the same time they are nourishing the Kidneys, but only if the breath is of quality.
So from another perspective, the upper body (yang / Heart) is being regulated by the lower body (yin / Kidneys) through the assistance of the Lungs, which act as a communicator between the Heart and the Kidneys. So “the diaphragm is the gateway, which enables the chest cavity and the abdominal cavity to communicate freely”.
The movement of the diaphragm facilitates the expansion of the lower part of the lungs, enabling a greater capacity for breathing.
But it is the power inherent in the abdominal muscles, which enable the movement of the abdomen to be effective in this kind of breathing pattern. In sickness or in aged people, whose Kidney energy has become depleted, the breath becomes shallow and “retreats” into a chest-dominated movement. So the diaphragm movement becomes limited and the communication between the chest cavity and abdominal cavity becomes affected.
In most meditation traditions the abdominal breath is considered to be the optimal way of breathing as it has a calming effect on the mind. The “watching” of the breath becomes easier when the focus is on the abdomen as the “activating of the lower Tantien” brings with it a feeling of being “grounded” or “anchored”.
Another aspect of abdominal breathing is the regular “massaging” of the internal organs with every breath cycle. The rising of the abdomen with the in breath and the sinking of the abdomen with the out breath prevent the intestines from stagnating and assist the pumping of blood through the body, enhancing both arterial and venous blood flow. There are also a lot of nerve plexus in the abdomen so with a rhythmical rising and falling of the abdomen the nerves are optimized in their function and flow.
With optimal use of the abdominal muscles comes increased strength and more vitality through the whole of the abdomen and the back. In both Pilates and Yoga they talk about core strength. This is the ability to use the abdominal muscles with movement and increased power and balance.
But core strength has more than this aspect of just muscle power. It is also the ability to “activate power” in the area below the navel. The capacity to pull the area (below the navel) in toward the spine with the out breath will awaken the Tantien and greatly assist in strengthening the overall functioning capacity of the Kidneys. This will result in greater mental clarity, improved energy levels, heightened sexual function and a general feeling of well-being.
Most martial art traditions talk about the Tantien and focus on building strength in this area. The stationary Qi building exercise aim to enhance the generation of “fire” in this region below the navel, which will enhance the vitality of the practitioner and enables Qi to flow freely though out the body.
Here is a safe practice if you want to try it. Just don’t use any force!
(If you are in poor health just focus on the movement of the abdomen with no pulling in toward the spine).
Sit comfortably on a chair with your feet on the ground, spread apart slightly. Make sure your spine is straight and your eyes gently looking towards the front.
When you breathe, try to expand the abdomen on the in breath without using any force.
On the out breath expel all of the air from your lungs by pulling your abdominal muscles in toward the spine. The lower you can activate the muscles in the abdomen the better. But just getting the navel moving toward the spine is a good start.
Hold the contraction for a few seconds then let the in breath flow into the abdomen again. If you feel dizziness or heat rising up toward your head, then stop! This exercise is too strong for you at this stage.
Do normal breathing in between sets so as you are not straining your breathing.
Repeat for a few cycles but no more than ten to start with. Repeat during the day as you feel like. Gradually over the days and weeks you will notice you will have more power and control over the muscles in the area. This is a simple but very effective Qi training practice you can take with you wherever you are.
Enjoy.