First of all, the answer is absolutely!
We’ve talked about breathing quite a few times in my blogs. Many students continue to question when they should breathe while doing Tai Chi. Others don’t seem to understand the importance (or should I say impact) of breathing properly and how it affects their movements. Tai Chi should feel and appear “effortless” and meditative.
Tai Chi combines slow, smooth, and continuous movements matched with deep, relaxed breathing in order to achieve balance and harmony of mind, body, and spirit. When done correctly, Tai Chi looks natural, easy, and relaxed. When we perform or practice Tai Chi, we exercise both our internal and external body. Connecting the internal and external is important for health, wellness, and even for the martial aspect of Tai Chi. Breathing has a direct impact on your effort and appearance of your movements.
There are several different types of Tai Chi breathing. We covered this is past blogs. However, most practitioners use (and this blog talks about)deep abdominal breathing.
Before we go any further, I want to explain that effortless doesn’t mean that you’re not getting a “good workout”. Effortless means that neither your mind nor your body feel like they are struggling. When it feels effortless, your body performs and works more efficiently. Abdominal or diaphragmatic breathing is the main reason for that. Abdominal breathing uses your entire lung capacity, rather than just breathing from the top “thoracic” lobes. The lungs inflate slower and deeper, which delivers larger amounts of oxygen to the bloodstream. Oxygen helps us to sustain our energy and endurance. The more oxygen you inhale and the more carbon dioxide you exhale, the more energy you will have.
Abdominal breathing also calms your body. As your diaphragm moves, so do the muscles in your back, stomach and breast. When we use proper breathing, Tai Chi movements result in improved metabolism, cardiovascular fitness, and stability.
According to Dr. Suzanne Droleskey, (Office of the Provost, Texas A&M University),muscles require nutrients from food, water, and the oxygen you breathe, in order to work properly. The lack of proper breathing leads to low energy and endurance. Dr. Droleskey, states that as they age, adults tend to breathe more shallowly, which means they are using less of their lung capacity. Is it any wonder that we feel less energy and have less stamina than we did when we were younger? Even deep breathing (without movement) is a great exercise to increase lung capacity!
So do we use both your nose and your mouth when you breathe? Here’s an area of disagreement among practitioners and instructors. Inhaling through your nose keeps your mouth moist, while your nose filters the air you inhale. When you inhale (through your nose) be sure to draw oxygen/air deeply into your body. Once you complete your inhale, exhale (mouth or nose) right away to form a continuous “loop”. For several reasons as I noted in a previous blog, there are people who cannot exhale through their nose. Be sure not to try to control your breathing or to pant! If you need to use you mouth instead of your nose, please do.
Tai Chi abdominal breathing should feel natural, effortless, and meditative. Do be mindful of your breathing. When you are stressed, your breathing quickens and becomes more irregular. Our vagus nerve (which runs from our brain base to our organs) reacts to stress response in our body by causing our “fight or flight response”. This involuntary action speeds up our breathing and blood flow to prepare the body to fight or fly (flee). Slow, even abdominal breaths move the diaphragm and stimulate the vagus nerve in a positive way. Unlike the fight or flight, it sends signals to the body that we are safe and causes our bodies and minds to relax and restore. Our breathing, blood pressure, and heart rate should return to normal!
Once you become aware of stress changing your breathing pattern, return to slow, deep breathing. As your body relaxes, your breaths will become deeper, longer, and more natural! Don’t forget about your body alignment and be sure you are rooted. Another way to support deep breathing, is to wear comfortable clothing and maintain a position where your respiratory system is open and allows oxygen to flow freely. Standing, sitting with the torso upright (no slouching), or even lying on your back are good positions.
Coordinate your breathing with your Tai Chi movements - sounds easy but it’s harder with Tai Chi than with Qigong (even dynamic Qigong). This is especially difficult for beginners. Qigong postures are usually repeated several times in a row. Whereas, in Tai Chi, some movements are longer than others. Not everyone has the same lung capacity. No one should be left gasping for breath or feeling suffocated! You can take an extra short inhale and exhale; your other option is to coordinate the movement with two breaths instead of one. Everyone is different and we just need to do what is best for our body.
Let’s talk about the motion of the body during Tai Chi. When you coordinate your breathing with your movements, you inhale to store energy and exhale when you want to deliver energy or force. Maintaining proper alignment and breathing in this fashion improves your balance and flow during movements. Your muscles are then prepared for the next movements.
Be sure that your elbows are dropped, and shoulders lowered with your tailbone facing the floor. In order to feel light and effortless, be quiet and avoid any distractions.
Tai Chi movements are rounded. When we talk about movements being rounded, we mean that each move should be done in circle. This comes with practice.
Moving slowly avoids rushing and allowing momentum to take over. One cannot rush and breath deeply as well! This is also how we improve our balance.
The pace is fairly slow and constant, especially when learning, which will also help you feel more stable.
In Tai Chi, there is no rush. We should not be in a hurry to complete Form. Be aware of your breathing and your movements. Enjoy the feeling!
I own this great t-shirt that reads: “Tai Chi because life is not a race”.
Word of caution: If you have any chronic or severe respiratory condition (like severe asthma), be sure to check with your medical provider before engaging in deep, abdominal breathing.
Bottom line: Proper breathing during Tai Chi has a definite impact on your movements! Do be mindful of your body and breath!
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In case you would like some “breathing videos”:
https://www.teapotmonk.com/tai-chi-breathing-exercise
https://www.youtube.com/watch?v=a3XQAbR00k4
https://www.youtube.com/watch?v=fG8KmWHYDZM