We usually take breathing for granted, but do you realize that your breathing changes frequently throughout during the average day? Our body employs several types of breathing, which change depending on our emotional and physical state. Many of us take short, shallow breaths, and pant and gasp when we exercise. Our lungs naturally deteriorate as we age unless we do something about it, so we need to stay active and improve our lungs’ capacity by taking slow, deep breaths several times a day.

We’ve discussed breathing and Tai Chi in a previous blog. Tai Chi breathing is slow, gentle and deep. Breath should be initiated by the diaphragm, not the nose. Otherwise, the chest will become tense and the body will lose its center of gravity.

There are many Taoist (Daoist) breathing practices, including abdominal, reverse, vase, spinal and circular. Today, let’s take a look at reverse breathing. Taoist reverse breathing is sometimes called pre-birth, or womb breathing, because it resembles how babies breathe in the womb.

In reverse breathing:

Inhalation is assisted by the contraction of abdomen and pelvic floor muscles
Exhalation moves the breath toward the lower back or up into the solar plexus, while the belly relaxes

Advocates of reverse breathing feel it is a deeper, more efficient way of breathing, and interestingly, we do it unconsciously when we belly laugh, cry, push a heavy object or yawn. Internal arts use reverse breathing to move qi energy around the body by placing attention on the area, and allowing oxygenated breath to permeate the body. During traditional Chen style Tai Chi, martial artists use a rapid exhalation with reverse breathing to increase striking power, and also to sink the qi, thereby improving balance and stability.

However, some martial arts practitioners feel reverse breathing is dangerous, and that the manipulation of breath should be reserved for hard qigong and advanced internal arts. They advise against attempting reverse breathing until you are very comfortable with abdominal breathing, as you need to be very clear where to place your attention or your energy may be lost. Worse, you might tense your face, neck, and chest and draw your diaphragm upward as you inhale, which could lead to a variety of problems including chest pain, diarrhea, increased heart rate and increased blood pressure.

If you want to try reverse breathing, find a comfortable place to sit with your spine in an upright position. Keep the tip of your tongue in gentle contact with the roof of your mouth (behind the front teeth) and slightly tuck your chin. Close your eyes and place your hands in a triangle shape over your lower abdomen, with the tips of the thumbs touching, just over the navel. As you inhale, pull in the lowest portion of your abdomen (between the tips of your four fingers) gently inward towards your spine, but away from your hands. Exhale through your mouth and allow your abdomen to naturally expand outward back to its starting position. The pressure should be extremely gentle. Repeat for ten rounds. It will probably feel awkward at first, so try it before using it in your internal arts practice.

As with anything new, proceed mindfully and practice in moderation.

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