Breathing Techniques

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Kuji Kiri Nine Cuts Breathing Exercises

There are three major centers of power in the human body. The Sacral Pump, the Heart Pump, and the Cranial Pump. The first, at the base of the spine, is activated by the Lotus posture. The second beats constantly. The third is the tip of the tongue pressing, in harmony with the pulse, against the roof of the mouth. Each of these centers is represented by a specific mudra or finger-knitting position. Between these centers are nine gates up the spinal column that enable the Ninja to collect Qi in the Hara, cultivate it through the breathing techniques, and elevate it to the Mysterious Chamber of the Mind to achieve enlightenment. Each of these gates is represented by a specific mudra. Each requires a specific breathing technique to open the associated endocrine gland and allow the Qi to rise.

Breathing Exercises

Your breath is the most important thing in your body. It is the only thing that you can not consciously deprive yourself of. You can poke your eyes out, kill yourself for love, bust your ear drums listening to loud music, deprive yourself of food, but you cannot hold your breath till you suffocate and you cannot let someone else suffocate you. Your body will not just relax and let itself be deprived of air. You will do anything to anyone when the need for air becomes dire for your survival. The breath plays a very important part in relaxation because it plays a large part in the control of our body's reactions to certain events. For example, we have already noted that we could not run if we were not able to breathe fast and deep enough to supply the additional oxygen requirement needed by the body. When we are angry our breath becomes short and fast like when we are running. But when we are sleeping, our breath becomes slow and deep and relaxed and so is our mind. We cannot be...

Small Circulation Shao Chou Tien Meditation Breathing

This whole process is a form of deep breathing, not because the breathing is heavy, but because it works the lungs to near capacity. While many people who engage in strenuous exercise breathe hard, they do not necessarily breathe deeply. Deep breathing causes the internal organs to vibrate in rhythm with the breath, which stimulates and exercises them. The organs would not receive this type of internal exercise without deep breathing. It can be seen that many forms of violent exercise only condition the external muscles, while doing very little for the vital organs.

Principles From The Tai Shih Ching

Deep Breathing For Energy

This back to childhood abdominal exercise will confer several benefits. First, the up and down motion of the abdominal muscles during deep breathing will massage the stomach and intestines as well as exercise the muscles holding the internal organs in place, and will increase their strength. This is the reason why deep breathing exercise can cure hernias, which are caused by weakness of the internal muscles. Second, exercising the abdominal muscles will generate Chi not only for circulation, but also directly for the organs held and surrounded by these muscles. This Chi supply plus the increased blood circulation keeps the organs healthy. Finally, the deep breathing uses the lungs to their fullest capacity, thereby strengthening and cleaning them.

Meditation and Chi Circulation

Dan Tien Breathing

Once the student can breathe adequately according to the Taoist and Buddhist methods, he begins sitting meditation to begin the process of Chi circulation. The first goal is to achieve a calm mind while concentrating on deep breathing. The individual creates a type of hypnotic state to do this. The meditator should stay at this stage until he can expand and withdraw his Dan Tien while breathing with no conscious effort, without the attention wandering. in the Dan Tien is called lower level breathing (Shar Chen Chi), while simple exhalation and inhalation in the lungs is called upper level breathing (Sam Chen Chi). One system aims at building Chi as energy, while the other aims at building up Chi as air. The overabundant Chi in the Dan Tien will cause the abdominal area in most people to twitch and feel warm. The pump (the deep breathing) has thus caused a fire (an accumulation of Chi) in the Dan Tien area. When Up to this point little has been said about breathing during Chi...

Still Wai Dan Forms

Hypnosis Deep Breathing

Lie on your back with the arms by your side. Raise the legs to vertical, then continue to lift, raising the buttocks and torso off the floor. If your balance is unsteady, you may bend your elbows and use the hands to support the trunk in a vertical position. The weight is on the shoulders and the upper arms, not on the neck. Hold this position for at least one minute breathing slowly and deeply. This is known as the shoulder stand.

Introduction what is Tai Chi Chuan

Advantages of practising Tai Chi Tai Chi Chuan is good exercise which enables us to develop a healthy body as well as an alert mind. It is a system of exercise suitable for people of all ages. This exercise requires little or no special equipment. It can be practised in a relatively small area either indoors or outdoors. When performed in a slow and relaxed manner, the Tai Chi Chuan Hand Form offers a balanced drill for the body's muscles and joints through the execution of complex manoeuvres in conjunction with deep regulated breathing and the contraction and expansion of the diaphragm. The deep breathing promoted by the slow practice of the Hand Form causes the diaphragm to expand outwards and downwards and contract inwards and upwards. This movement of the diaphragm gently 'massages' the liver and intestines. Deep breathing also promotes a greater intake of air into the lungs than usual. Thus a greater amount of oxygen is available for consumption which increases blood circulation....

Benefits of practising

We can look upon the practice of Tai Chi Chuan in two ways. First it is a method of physical exercise. Secondly, it acts as a catalyst in that when performed by our body it causes certain beneficial reactions to take place. As our muscles move they exert pressure on our veins, forcing our blood flow towards the heart, improving our circulation. Meanwhile, the deep breathing necessary for the performance of the Hand Form causes the diaphragm to expand outwards and downwards and contract inwards and upwards, and this movement of the diaphragm gently 'massages' the liver and the intestines.

Ashida KimDojo Press 2000

NINJA MIND CONTROL is, without doubt, one of the best selling and most widely read books on Ninja Meditation ever written. It has been translated into six languages and distributed worldwide with excellent result. Achieve mastery over your own mind and possess the key that unlocks the secrets of the cosmos. The true Mystic-Warrior prevails without unsheathing his weapon. He is master of the bloodless coup. With his mental and physical abilities he evades, confuses, and clouds the mind of any opponent. Revealed here are the Breathing Exercises and Kuji-Kiri hand positions that enable you to collect, cultivate, and circulate Qi, the vital lifeforce that surrounds, permeates, and flows within the body. Through these methods, mind reading, hypnosis and suggestion, the Ninja controls himself, and, in so doing, the outcome of every encounter as well. Includes the Five Element Exercises and Mi Lu Kata, the Lost Track Form, of self defense that can turn even the most humble into a fighting...

Embrace Tiger Return to Mountain

From here, perform as if you were going to do another Brush Knee & twist Step back into the SE corner by brushing your right knee with your right palm and raising your left palm ready. You are still either inhaling, or your breath is in a holding position ready to exhale. Photo No. 94. As soon as your right palm brushes past your right knee, turn it over to palm up position, placing your right foot down into the SE corner also turn your left palm to palm down position and perform two poking movements with both palms. Photo No. 95. Exhale. Note that at an advanced level, you would actually make three poking movements and also three waist turns, first with the left palm, then the right palm then again with the left palm. This is soft fa-jing.

Breathing And Relaxing

The gently curved positions of Zhan Zhuang are based on that original state. They enable your energy to redirect itself properly through the curves of your major joints. But there are two other elements that are vital to the rediscovery of your original, natural energy. These are your breath, and the condition of your mental and nervous systems. The state of your mental and nervous systems has a profound effect on your breathing and the functioning of your entire being. Thoughts and feelings have obvious effects on your respiration and your heartbeat. They have a powerful influence on the chemicals released into your bloodstream and on the tension in your muscles. A classic example of this is the effect of worry on the heartbeat, the breathing rate, and the digestive system. These same effects can be detrimental to your Chi system, blocking the flow of energy through your body, and restricting your ability to absorb and utilize the universal Chi that...

Amazing Secrets Of The Martial Arts Masters

Your legs are now completely relaxed. You no longer wish to move your legs. You could move your legs, but you no longer wish to move them. Take a deep breath into your stomach, hold it. As the air leaves your stomach, relax your stomach. Now breathe deeply into your lungs. As the air leaves your lungs, relax your chest and let your breath become very subtle and soft. Now breathe and tighten the arms and hands. Hold the tension a second. then relax. As the breath leaves your arms become very relaxed. Your entire body is now very relaxed and you feel as if you are floating on a cloud, very cal and very relaxed. Take a breath and tighten your neck and shoulders. Hold it and as you let your breath out relax your neck area. Now take a breath and make a large frown, an ugly face. Now relax and breathe out, and relax your face, more and more till your jaw almost drops open. Your entire body is now completely relaxed and you feel extremely calm and relaxed. The only thing left to relax are...

Stomach Breathing or KI Storing

Stand with the feet shoulder width apart with the arms by the side and the hands closed into fists. Keep the mouth shut and breathe through the nose. Keep the back straight and the neck and heart in a straight line. Begin to breathe in slowly but instead of filling your chest with air, breathe into the stomach, filling it with air. Hold it a few seconds and begin to breathe out slowly, pulling in on the stomach gently as you breathe out. Hold it a few seconds and repeat the exercise. Do this exercise for 2 minutes, all the time concentrating on the KI being stored. If you lose your concentration, stop the exercise. This exercise only works when you believe and concentrate on the fact that you are storing a power and when you keep the mind concentrated on your breathing. You are doing this exercise both to control your breath and to practice mind focus or concentration. Do this every day for at least 3 months, and then at least twice a week after you have developed your KI sufficiently...

The Importance Of The Breath

Besides teaching us something about commitment, this story also illustrates the power of our breathing it is unquestionably the most important thing in our lives. In order to get a breath, we will lose control of every other body function, including involuntary ones. Breath is the one thing that you cannot consciously deprive yourself of. You can go weeks without food, and days without water, but you cannot hold your breath for more than a few minutes without passing out, thereby starting to breathe again immediately. The sound that the boy finds is the sound of his own mind or, more specifically, his own thoughts. As he investigates the sound, he uncovers his own thoughts. When you have finished this chapter and done the simple exercises, you will have sufficient evidence to understand the power of your breath in controlling your thoughts and, more importantly, the power of your KI to control your will. This concept is the key to the exercises that follow, and I want you to...

Perpetual Abdominal Control

Right where you are sitting reading, whether in your own house or in a street car -Take a deep breath naturally and without making a noise, hold your breath, then draw in the abdomen as far as possible. Hold this position for a few seconds. Relax, let your abdomen regain its normal position, exhale, hold your breath, again draw in your abdomen as far as possible. Hold this position for a few seconds.

Exercise Two Slowing the Thoughts

Our ultimate end with this is to have your mind as well trained as one of Pavlov's dogs so that when you produce the slightest variation in your breath, the mind snaps into a controlled state of attention. Quite simply, we are using behavior modification to control the behavior of your mind. You'll see, it's quite effective.

The Internal Training Methodology

This in turn leads to the improved output of Qi which is a result of the improved metabolism through the abundance of Jing. Qi is derived from the nutrients we eat and the air that we breath. Qi itself flows with the blood and both can be controlled through mental focus. Proper mental focus leads the qi round the body improving vitality through improved blood flow and sufficient supply of nutrients, gaseous exchange and vital energy. The breath is very important in qi generation and deep breathing efficiently utilising the capacity of the lungs is important but never to the point where it becomes unnatural. This leads to an improved tonus in the musculature and ultimately leads to a healthy body.

Intelligence Gathering

This breathing technique is used naturally by hunters. When combined with certain finger-knitting exercises, as well as yogic postures and other methods of breathing, a system known as the Nine Forms of the Mind Gate (Hsi Men Jitsu) is formed. Each of these has evolved nine variations, making a total of eighty-one forms.

Taking A Punch In The Stomach

You are now ready to begin to practice and apply your concept of KI by learning to take a punch in the stomach. We have already begun to practice all the three aspects that are necessary to develop our KI. We are doing sit ups, legs up and muscle conditioning exercises to strengthen the muscles and learn to control them. We are doing breathing exercises that enable us to concentrate on our breath and to as much as possible move it from various areas of our body that may be hit. We have practiced beginning mind control to learn to focus and concentrate the mind on one specific point, or to one area of the body. Now we will use all three at once and begin to see how easy it is to let someone hit us in the stomach without receiving an injury or even a bruise.

Talks On The Practice Of Taijiquan

In learning taijiquan, one should first of all start from the quan jia or frame of boxing he should practise according to the routines and follow the master's every movement carefully, and keep each action in mind. Meanwhile, he should pay attention to the nei, wai, shang and xia. Nei means using the mind rather than force. Wai means the relaxation of the limbs, shoulders and elbows, making the movements from the foot to the leg to the waist gentle and continuous. Shang means straightening the head, and xia means sinking the breath to the lower belly. For a beginner, the most important thing is to remember these points, grasp their essence and practise each basic movement correctly over and over again, never seeking quick success and instant benefit. It is advisiable to make slow and steady progress , for this will pay in the long run. In practising taijiquan, it is necessary to keep all the joints in the body relaxed, so that the movements will be natural and unrestrained. Do not...

Taking A Shot in The Ribs

If you are being punched in the floating ribs, (the area located at the sides of the abdominal muscles), you must lean forward, crunch down on the stomach and rib cage and into the blow. The stomach muscles play an important part in this KI and to fully get them tightened, and the ribs tightened, you must let your breath out at the point of impact as well as concentrate your mind.

Questions And Answers On KI

You should do your breathing exercises every day, your sit ups every day, your muscle training 3 times a week, your meditation and beginning mind control exercises every day for at least 3 months. By then you will have learned all the techniques well enough to take almost any blow without receiving an injury. A. You already should have the muscle strength from your muscle training, and you can practice your breathing exercises before the game. Use the time you have in the huddle or before the ball is snapped or when you are on the sidelines to keep the mind concentration at a top level.

Removal Of Pain Avoidance Of Pain

When you were young you used a similar technique for the removal of pain. Remember when you would fall down and hurt your knee. You would grab your knee and take a deep breath, squeeze your muscles, then limp home and your mother would kiss it and make it well. Usually you really did feel better and most of the pain was gone. What was happening was the use of three techniques for the removal or avoidance of pain that we will use. You were using breath control, muscle control and mind control. You used your breath to draw your body's healing powers to the area and to stop the nerve movement. You used your muscle to tighten the area and draw extra blood into it and relieve some of the pain. You used your mother's kiss as a mental affirmation that you no longer hurt. 1. Take a deep breath and tighten the muscles that have been hurt. Now hold your breath while directing your mind to send your breath to the area that is hurt. (Of course you can't send air to the area, only suggest to your...

How To Develop A Perfect Body

Let me explain further what I have been saying to help you understand. Your mind controls your body and your mind controls your muscles, your mind controls your breath, but your breath enables your mind to control it, as well as enabling your mind to control your body. This is accepted fact in the Orient and understood by all who are trying to control their minds. They do not try to control their minds without first controlling their breath. (note-when I say mind control I do not mean it to be interpreted to mean something mystic and dangerous, but rather just the conscious effort by the student to control his thoughts to one point and exclude any other distracting thoughts and sounds.) But most Americans don't know this and they spend many useless hours and many dollars trying to control their bodily urges and desires by just concentrating on their will power, paying no attention to their breathing while doing so, and so they

Hidden Masters Spirit Helpers

There are hundreds of meditation techniques that help one contact one's spirit ally. Each relies on artificially altering the chemical state of the blood, either by deep breathing (hyperventilating) or holding the breath (hypoventilating). Each must be practiced carefully, lest the increased oxygen in the bloodstream make one conscious of the heartbeat. In many cases, this leads to anxiety but that is easily calmed by simply holding the breath for a moment. Charlatans frequently insist that the resulting phenomenon is the result of some manipulation of their own, when in fact it is a simple physiological effect.

So what did becoming an Yi Guan Daoist entail

Kent Howard Bagua

Well, the teaching was based on the center. This area that is three vertebrae up from the sacrum and between there and the dan tian. That being your center of gravity and center of energy production. We learned how to use that and how it fits in physically with the rest of the body, how to manipulate it, and how to open it up. I learned a lot of exercises that taught how to open up the center. There were movement exercises and some breathing exercises. Plus we concentrated on this center as we did the Ba Gua Zhang forms.

The History of Ba Gua Qi Gong

The other school of thought believes in the practice of exercises and meditations which serve to supplement the standard Ba Gua circle walking practice and form execution. While most of these practitioners would agree that the circle walk practice can and will contain all of the elements of qi gong training, they also believe that beginning practitioners need to practice component parts of the training separately before they try to integrate these parts into the circle walk training. In these schools, qi gong, meditation and breathing exercises are performed separately from the circle walk practice until the student becomes very comfortable with the circle walk method. Concentration, visualization, and breathing methods are integrated into the circle walk practice in stages. This is a more gradual step-by-step approach and also certainly has merit. One cannot say that one approach is right and the other approach is wrong, they are just different ways to approach the same goal.

Luohans Exercise Luohan Gong

A torch (lantern) with a shade of light green paper is also used, the lantern is filled with aromatic oil. The flame should be small. Put the lantern at the dark part of the room. Stand before the lantern at a distance of 6 or 7 meters approximately or sit with your bent knees, or sit at a bench, calm down and adjust your breath, pluck up your spirits, look at the lantern. Look at fire, when your eyes are tired, close them and exercise opening and closing eyes and eye roll as described above, do rolling to the left and to the right. Train yourself each night and in the morning, do the exercises during one hour.

Exercise Iron Shirt Tie Bu Shan Gong

The training method of Iron Shirt is as follows you should wrap round your breast, stomach and back with a few layers of soft fabric, then massage the wrapped spots with force. Bend and unbend your elbows from time to time. Don't hold your breath. It is advisable to sleep at a hard bed at night so that the body would touch a rigid surface. In due course the body becomes strong. It is somewhat difficult at first, but you will gradually get used to it. Besides, it is necessary to make a horizontal bar in the court, dig out a shallow pit under it and fill it with fine sand to a depth of 1 CHI approximately (CHI is a unit of length equal to 0.33 cm). Train yourself each day in the morning and in the evening in the following way hang on your arms on the horizontal bar, then fall down to the pit so that some part of the body - shoulders, back, breast, stomach, buttocks etc. touch sand. During one training each part of the body should touch sand twice in such a way. You train yourself in...

The Importance Of Yi And Chi In Tai Chi Chuan

Same time, the lower level chi rises from the dan tien, along the spinal cord, to the area between the shoulder blades. When a person can achieve this technique, we call it unobstructed chi (the chi is able to circulate through the body freely). Everyone who practises the correct form of Tai Chi Chuan for a certain period of time and to a certain level may achieve this unobstructed chi . However, the beginner does not have to concentrate upon this breathing technique, but concentrate instead on the forms for the correct movement and postures. The only requirements for hte beginners are slow moevements, natural breathing, and a relaxation of the entire body. If there is too much pressure to push the chi to sink into the dan tien, it will head in the wrong direction. This may cause interstinal diseases or haemorrhoids may flare up. After practising to a certain level, we have to know how to breathe. If we do not understand the breathing theory then we cannot strive to attain the highest...

No Rules Strength Training

You can choose the reps to be 1 per set on your main exercise or up to 5 per set. I prefer lower reps here b c I will go for an extended time period. Another idea might be to keep doing pull ups and chin ups until I have completed a total of 50 reps. Finish right then & there or maybe follow this up with farmer carry holding heavy dumbbells or pushing a heavy wheel barrow for 10 minutes w some short rest to regain grip strength and catch your breath.

Summary Of The Steps In Learning Kujikiri

The elements are each represented by an exercise or special breathing technique designed either to tone up or sedate a particular type of energy within the body. These are called the Five Elements Exercises. Two require moving, two are static, and the last is a combination of both.

Swimming and Diving Skill Qiu Shui Shu

It is necessary to start training in shallow water. Water level for those who can not swim must not be above the breast. If the current is strong and water level is above knees, a man stands unstably, if water level is above the navel, it is difficult to keep one's feet and if it is above the breast, a man falls down. It is necessary to take a small board, lie on it prone, hold on the board with one hand and make movements with the other, beat with force on water with both legs to keep the whole body in the horizontal position. You make movements with one arm and move forward. It is necessary to control your breath and to see to it that your body will not sink. When you are exhausted, stop, stand a little, take a rest, and train yourself again. In some time you may train you without the board. In that case you need to make movements with both arms in turn, your legs also beat on water surface in turn. Thanks to hand strokes and feet beats the body moves forward. The right arm...

Screwing Up Higher Sexual Practice

One strengthens the energy in the body through deep belly breathing. The intestines serve as a coil to hold the energy as well as a pump to move it. Breathing techniques that move the intestines as well as fill the lungs are essential to higher energy as well as higher sex to use Anand's term. Once skill is developed in breathing, one usually notices that he or she spends an awful lot of time in the pursuit of sexual pleasure (pleasure being more interesting than simple reproduction) .

Ying jow eagle claw kung Fu

Eagle Claw Kung Ying Jow Pai The Book

Though it is often translated as an energy flow, Ki literally means breath and everything that breathes, from animals and plants to the world itself (as felt on the wind) is a part of Ki. As such, Ki is essential to all aspects of the practitioner's life. Martial arts and yoga teach the student to channel Ki through meditation and deep breathing exercises. Feng Shui arranges a living space to allow Ki to flow freely through everything in the room (including those who live there). Slow Metabolism (requires perk) You have learned how to use your ability to adjust your body's energy patterns to slow your metabolism substantially. This allows you to hold your breath for twice as long as you would normally be Holding your breath with this skill use is automatic. Simulating death is a targeted skill check equal to Medicine +10 of any character checking you for vital signs.

The Origins of Qigong

People live in the centre of China, along the Yellow River . The area is damp, therefore suffering from tiredness, depression and hot and cold illness similar to today's ME -myalgic encephalomyelitis or post-viral syndrome is common. The curing method is Daoyin breathing techniques and Angiao stretching . The movements and breathing patterns of animals were also regarded as valuable examples to follow. In his book Chunway Chu, written around 600 BC and dealing with the subject of breathing, Zhuang Zi said 'Breathing techniques can improve metabolism moving like a bear and a bird will result in longevity.'

Practice Principles and Methods

A You do not need to regulate your breath when cultivating Falun Gong. We are not concerned with breathing. That is what one would learn at an entry level. We do not need it here because regulating and controlling breathing is to cultivate the Dan (energy cluster), to add air and feed the fire. Breathing in an upstream or downstream style or swallowing saliva are all for the purpose of cultivating Dan. We do not cultivate that way. Everything you need is accomplished by the Falun. The more difficult and higher level things are done by master's Fashen (law body). Actually any cultivation method, even including the Taoist school in which cultivation of Dan is discussed in more detail, is not accomplished by means of intention. As a matter of fact, it is the grand master of that particular school who helps one cultivate and transform those things without his knowledge. You cannot possibly accomplish it on your own deliberately, unless you have reached enlightenment. Only the enlightened...

The Eight Palms And Their Meaning

The fingers are separated and the palm is slightly concave to resemble a dragon's palm. The forearm has a small amount of inner tension but not so much that the muscles of the forearm are like iron. You should hold both of your palms by your side and stand with slightly bent knees the toes are tucked under. The back is straight with the chin tucked in while the tongue is placed onto the hard palate. The breathing is deep but not forced. Do not breathe with the chest but rather the lower abdomen. As the palm is pushed outward, imagine that your breath is moving out along the arms and out of the palms. On the in breath do the opposite. Hold each of the postures for five minutes or if you are unable to do this because of sickness or just plain old out of condition, at least perform each palm's qigong for the same amount of time. See PHOTO NO. 1 for the 'Dragon Palm'. The fingers are held in this position for all of the palm positions.

The Eight Palms Their Meaning

The fingers are separated and the palm is slightly concave to resemble a dragon's palm. The forearm has a small amount of inner tension but not so much that the muscles of the forearm are like iron. You should hold both of your palms by your side and stand with slightly bent knees the toes are tucked under. The back is straight with the chin tucked in while the tongue is placed onto the hard palate. The breathing is deep but not forced. Do not breathe with the chest but rather the lower abdomen. As the palm is pushed outward, imagine that your breath is moving out along the arms and out of the palms. On the in breath do the opposite. Hold each of the postures for five minutes or if you are unable to do this because of sickness or just plain old out of condition, at least perform each palm's Qigong for the same amount of time. See (Photo No. 45) for the 'Dragon Palm'. The fingers are held in this position for all of the palm positions.

Enlightened Martial Arts

The Tao of Tai-Chi Chuan Way to Rejuvenation. Piscataway, N.J. The Tao Foundation or Charles E. Tuttle, Publishers, 1981. Reveals the history and relationship of tai chi to chi kung. Contains valuable information concerning centering, movement, and breathing exercises. Shows how the fundamentals of energy movement can be applied to any martial art.

Appendix J Kokiho Healing with the breath

Purpose Koki-hoi is usually a second degree technique, It was reported from Dr. Usui that if one feels heat in your chest, mouth or nose when you give Reiki, then you can give Reiki with your breath. Hold your breath for a second and draw the Power symbol on the roof of your mouth with your tongue. Then exhale and breath the Power symbol onto the area of the body being treated, it helps to visualize the Power symbol entering the client's body as you breathe out.

The Buddha performs Ba Duan

Like all popular traditions in any culture, the origins of these exercises are shrouded in myth and legend. Some say the exercises began several thousand years ago. There are historical records of similar types of exercise dating back 4000 years to the time of the Yao settlements, when regulated body exercises and special breathing techniques were said to be used to cure disease. The most recent evidence of the long history of these movements comes from a silk book unearthed in 1979, known as the Dao Ying Xing Qi Fa (Method of Inducing Freeflow of Chi). The book dates from the Western Han dynasty, which ran from 206BC to AD24, and bears 44 drawings of men and women in exercise positions resembling those in this chapter.

End of

Breathing is both necessary to sustain life and vital in athletic performance, in relaxation and in concentration. If you don't believe me, hold your breath for a week, or try to sleep while breathing 70 times a minute. The best techniques of breath control in the world come from Yoga and its exercises.

Armor Pugilist

Armor pugilism is an intense style specializing in using extreme physical conditioning combined with secret breathing techniques to make the flesh as tough as steel. Armor pugilists are fearsome warriors they seem invulnerable to all but the most powerful attacks while shunning any protection.

Stahara Control

Check this outward movement by the stomach muscles. Hold your breath hard for a few seconds. Practise it for a few minutes before a mirror keeping your face impassive and preventing any trace of effort showing. You will soon be able to do this without holding your breath. Keep your head up and shoulders back but have all your muscles relaxed.


Promotion of good circulation in the internal organs (zhang fu) forms a good basis for bodily development. Such bodily development is usually attributed to Qi which is, for the Chinese at least, the lifeforce of the body. It is consists of the jing of the kidney, refined food transported and digested by the spleen and the stomach and clear air taken in by the lungs. In other words it is the vehicle for bringing nutrients and energetic elements (the result of good organ function) to the body, including the bones and musculature. Good circulation means a healthier body and mind. The deep breathing and mental focus to bring physiological changes to improve circulation are a result of the mind which is a part of the conciousness (Shen).

The bear hug

The moment you feel the assailant's arms engulfing your body you should begin your escape actions. Immediately cross your arms in front to prevent your breath from being squeezed out. Then notice where his feet are, and stomp his instep as hard as possible. Now take the elbow, and bringing it as close to the side of the body as possible, smash him in the ribs. He should let you go by now. So continue to turn your body into his, and do another elbow smash directly into his face.

Week Set 1Set

Correct lifting techniques are critical for achieving maximum benefits and preventing injury. Lifting form, speed, and breathing techniques are all important for weight training. The lift should be performed as a controlled movement with proper form. Do not compromise your form as it will not help but rather increase your chance of injury. The appropriate speed of lifting needs to be applied to all exercise movements. When performing exercises, such as the bench press, squat, biceps curl, lat pull-down, etc., the weight should be moved at a rate of 1-2 seconds in each direction. This will ensure your safety and optimize strength training. Proper breathing techniques must be used during weight training. Exhale during positive weight movement (moving the weight against gravity). This helps prevent the valsalva maneuver (an increase in internal pressure caused by holding your breath during lifting exercises) which can result in damage to the cardiovascular system. Never hold your breath...

Basic Warmup Methods

Don't do these exercises too slowly or too quickly. And even at a moderate speed, you won't normally try to co-ordinate your breathing with your actions on a conscious level unless specifically told to in certain exercises. Please ensure that you don't accidentally hold your breath for extended periods. Lack of oxygen leads to muscle tension, and vice versa. If you find that you get breathless doing any of these, you are probably going too fast, doing too many repetitions, or holding the breath. Exercise Eight Shaking the Body Relaxes the Body and Stimulates the Hormone-producing Organs. Pause for a few moments after completing the previous exercise and, with arms still hanging at the sides, bend both knees slightly and start gently vibrating the body from head to feet. In the beginning you may need to start this process by bouncing up and down by alternately bending and straightening the knees. Keep the tip of your tongue pressed lightly upwards on the upper palate, but do not force...

HflK Koi Erawak

Regularly practicing your breathing when doing your pad bag work, will make it become almost intrinsic, so that when it comes to fight time, you don't have to think about it - you'll do it naturally by instinct. Minimize your breaths. Shorter breaths mean even less vulnerability to a strike. Force your breath out through your mouth inhalations will return through the nose almost automatically. Breaths are taken between movements (strikes, steps, blocks, drawing the arm back), and even during your breaths, you should hold your teeth tightly together, so you could more easily take a blow to the chin.


Your legs are now completely relaxed. You no longer wish to move your legs. You could move your legs, but you no longer wish to move them. Take a deep breath into your stomach, hold it. As the air leaves your stomach, relax your stomach. Now breathe deeply into your lungs. As the air leaves your lungs, relax your chest and let your breath become very subtle and soft. Now breathe and tighten the arms and hands. Hold the tension a second. Then relax. As the breath leaves your arms become very relaxed. Your entire body is now very relaxed and you feel as if you are floating on a cloud, very calm and very relaxed. Take a breath and tighten your neck and shoulders. Hold it and as you let your breath out relax your neck area. Now take a breath and make a large frown, an ugly face. Now relax and breathe out, and relax your face, more and more till your jaw almost drops open. Your entire body is now completely relaxed and you feel extremely calm and relaxed. The only thing left to relax are...

Beiquan ijiquan

MY It had both moving and standing, and also breathing exercises and the natural way. Outside of China a lot of people think Qigong is something different, separate from martial arts. Actually it isn't. It was created by the oldest martial artists, from their experiences. For Medical Qigong you have to have a lot of knowledge on the medical side, but the Chinese Qigong doctors learnt a lot from martial arts Qigong. They add to this their medical knowledge, and use this to treat their patients. Sometimes it is hard to judge as Qigong is something we cannot see, but Qigong definitely works. The only way to measure it is to see how the patients feel. This is one part I never touched in China. I learnt a lot of Qigong and taiji sets, but never went into this side. The reason I never went into it was I could see so many people doing taiji in China I thought I don't need it. I was also very young. When I left China I was only twenty-five so I thought, if I really want to start a Qigong or...

Chi Ki and Prana

The concept of breath as life and the importance of deep breathing aren't exclusively Asian. For instance, the great Greek physician Galen held that something could only be considered exercise if it increased respiration, and that respiration was important to health and to success in physical activities. Martial Arts refers to any such view of life force and the powers that derive from it as chi, regardless of its cultural origin.

HUA 8th Kanji Mudra

Kuji Kiri Mudras

Just as one cannot plunge headlong into the practice of Qi Gong (breathing exercises), one cannot return to the real world from such an experience without some transitory phase. The ancients have taught the following movements to calm the mind and body and return them to a more balanced condition before the conclusion of the exercise. Suddenly standing after any of the preceding techniques would almost certainly result in the blood rushing from the head, causing one to faint before the heart can compensate.

Warrior Stretching

Static stretching is a controlled stretch that does not involve motion. It involves holding a position for 15-30 seconds. You stretch to the farthest point and hold. A specific muscle or muscle group is extended to the point right before pain. During static stretching, concentrate on relaxing the target muscles and breathing deeply. Relaxed stretching is also very good for cooling down after a workout and helps reduce post-workout muscle fatigue and soreness.

Tung Seventh Kanji

From this level on, only proper breathing techniques are employed, and the Kanji are visualized instead of being traced in the air. This is because, by this time, the student is sufficiently skilled in linking the memory and the imagination. This consists of inhaling through the nose for a period of four heartbeats, holding the inhalation with the diaphragm for two beats, exhaling for four beats, and holding the exhalation for two beats. This completes one round of the Fourfold Breath. The tip of the tongue remains lightly against the roof of the mouth. Repeat this exercise eighty-one times. If you are meditating with a chant for a specific center, the ex-halation will be performed through the mouth while forming the appropriate sound. It should be no longer than four heartbeats.

TAI 4th Kanji Mudra

This exercise begins a second phase in breathing techniques. The first three exercises involved creating an oxygen debt, making the system more acidic, and were concerned with the accumulation of energy. The next three are designed to saturate the blood stream with oxygen, making the system more alkaline these are concerned with the direction of energy. These are characterized by the breezy sensation felt on the tongue during the performance of this exercise. The last three exercises are concerned with the transmission of energy.

Chapter Fifteen

Enlightenment is differentiated from the eight ordinary sid-dhi as the sole extraordinary or supreme siddhi. It's number nine. And its expression is as diverse as the many-petaled lotus used to represent its accomplishment in India. The enlightened individual is supposed to be able to demonstrate mastery of the common eight from his or her locus of control, rendering a new and positive form to the dark and ancient magic. The meditative techniques I've described are virtually the same in Taoism, Kriya yoga, Kokoro, Kabbalah, Esoteric Christianity, and Sufism. Manifestation may differ according to the practice, but the true practice has to do with going within and working on yourself and your breath following the light not drawing pentagrams on the floor that represent internal states and standing in them while bellowing in languages you don't understand.


1777 - In China, White Lotus rebels - relying on martial arts, breathing techniques, and magical incantations to protect them from bullets - fight Manchu soldiers. The troops use guns to crush the rebels, but many kung fu practitioners continue to believe that their art can make them invulnerable to bullets.

Physical Preparation

One cannot embark on the path of enlightenment all at once. Development of the mind can be achieved only when the body has been prepared. The breathing exercises given here are strenuous in the extreme-some may produce unconsciousness. The shock to the body could be quite severe unless proper precautions are taken. Therefore, people with heart trouble, chronic ailments, diabetes, or similar infirmity are advised to practice only these preparatory exercises for at least ninety days before attempting the breathing techniques. Nor should this practice be undertaken while under the influence of any form of medication, narcotic, or alcohol. The following exercises prepare the body for the experience of inner energy. They are certainly Chinese in origin, therapeutic in nature, and essential to Kuji Kiri practice. Similar exercises are found in many Yogic traditions. Some hold that this series of movements (excluding the breathing techniques given here) is derived from an ancient Chinese...

Qi in Taijiquan

Qigong means 'internal work' and involves standing in certain postures using certain breathing techniques described in the coming chapters. Using the method we are able to build upon or 'given or prenatal' Qi and then make it flow using the Taijiquan form. Photo No. 3 shows the basic 3-circle Qigong stance.


Most young people and adults breathe by raising and opening the chest cavity. Many people who do conventional fitness exercises and take part in strenuous sports breathe from the chest as well. This is how their breathing has developed in the years since birth. Our goal is different, however. We want to return to the powerful, deep breathing we were born with, in order to enhance the power of our vitality. CHECK YOUR BREATH Then make sure you are breathing from the Tan Tien (see p. 42). Make sure you are paying attention to your outgoing breath only, and then allowing yourself to inhale effortlessly. Once this becomes automatic, you should ignore your breathing altogether. Having relaxed your face and checked your breathing, use your mind to travel through your body from top to toe, relaxing every joint and sinew. Begin at the very top of your head and work down from your skull to your neck, to your right and left shoulders, to your elbows, wrists, and fingers. Then continue down...