2. Fukki-Ho (Ki Swallowing)

This is another exercise to increase the Ki in the body. The exercise is performed by taking seven short, rapid breaths in (swallowing), then holding the breath for seven (or fourteen or twenty-one) counts, then breathing out in one single breath.

To begin the exercise, you should lie down on your right side. Traditionally, one lies with the head to the South and the face to the East. Draw your knees in, so that you are lying in a fetal position, and clench your fists with your thumbs tucked in. This position is believed to make your body more in tune with the Ki flow in the Universe.

Place the tip of your tongue up against your lower teeth — this prevents Ki from leaking out of the mouth. In this position, take seven, short rapid breaths through the nose. Imagine that with every breath, you are "swallowing Ki," taking the Ki into your body.

Now hold your breath, and imagine "chewing" the Ki seven times (or fourteen or twenty-one times, however long you can comfortably hold your breath, as long as you count a multiple of seven).

Now exhale in one breath, but let as little air out as possible and try to make as little noise as possible. Take a few "normal" breaths as a short break, then repeat the Swallowing exercise cycle. Make sure you take the break.

Practice the Swallowing exercise until you can perform 40 cycles comfortably with short breaks between each cycle. It is important not to "strain" yourself overly or to be too forceful, although it will take much time and practice to perform the exercise with complete ease.

If you progress to a level where the Swallowing exercise is comfortable, try this more advanced method: begin by lying on your back with knees bent. Perform the Swallow/Chew cycle, but during "chewing," gently tap your abdomen on both sides of the Tan-Den (located slightly below and beneath the navel) for 14 or 21 times. This tapping reinforces the concentration of Ki in the lower abdomen. Breathe out slowly while stroking the abdomen, then breathe normally and rest, before repeating the cycle.

3. Ki Cultivation

This exercise is simpler than Tai-Soku or Fukki-Ho, technically, and is a good way to practice "silent breathing" — breathing fully without sound.

To begin, lie on your back and breathe in through the nose and out through your mouth as quietly as you can (without sound). Next, clench your fists, with thumbs in, and breathe in. Hold your breath as you mentally visualize sending the inhaled Ki around through your body again and again until you feel the soles of your feet perspire. Breathe out slowly through the mouth, again, with as little sound as possible.

You will probably not be able to breathe silently for some time. Keep practicing, and once you succeed, continue to practice until you are able to perform silent breathing for 100 times or more. For best results, practice daily at the same time of the day.

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