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The Art of Breathing Tadao Ogura, M.D.
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X. Optional Breathing
Exercises Although consistent practice is
the key to actualizing the benefits of Controlled Breathing, some of you may
"want to do more." In this case, you can practice more than twice a
day, or practice more than ten-minutes per session. Alternatively, you can
practice (if you have the discipline to practice on a consistent basis) some
of the following exercises which have been handed down from generation to
generation among Zen monks. These exercises will help you
to further develop your Ki. It is recommended that you master Circular
Breathing before attempting these exercises.
1. Tai-Soku (Fetal Breathing)
Tai-Soku is so named because it
simulates the breathing of a fetus in the womb. This exercise should be
practiced daily in the morning hours between midnight and noon. The exercise
is designed to rejuvenate the Ki in your body, replacing "old Ki"
with "new Ki" and is a good exercise to start off the day. It can
also be practiced at any time during the day you need to feel
"rejuvenated." This breathing technique may be practiced in a
supine position, in bed or on the floor, or in a sitting position. Of course,
you may practice it in the standing position. To perform the exercise,
breathe in slowly and fully through the nose, taking Ki into the body. Try
not to make any sound at all while you breathe during this exercise. Most
people will not be able to breathe in fully without making some sound,
however, and it is more important to take full breaths than it is to do it
silently. When you become more adept at the exercise, you will learn to be
able to breathe silently. Next, hold your breath and
count slowly to 120, concentrating on holding the Ki in the body, and not
letting any of it escape. Keep your mouth closed and anus closed so Ki
does
not leak out unconsciously. Finally, breathe out slowly
(again, as silently as possible) but concentrate on breathing out as little
air (and Ki) as possible, so that the Ki stays in the body. Repeat this cycle for at least
20 to 30 minutes.
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