Shotokan Karate and Martial Arts Articles by Aaron Hoopes Zen Yoga

Replenishing Qi Through Breathing

Originally Published in Qi Journal vol.14, No.3 -Autumn 2004

Qi within the body is like power in a rechargeable battery. Occasionally it needs to be replenished. The qi of the universe is inexhaustible, yet the body needs fresh qi to maintain its vitality. You take in food, water, and air and convert them to energy within your body. During sleep, while your veins are relaxed and open and your brain is calm, you are able to take in a fresh supply of qi. When you are stressed or nervous, you become rigid and circulation is blocked, you have difficulty sleeping, and your reserves of qi dwindle. When you are exchanging the qi within you with the qi of the universe, you feel healthy and vigorous. By energizing the body with qi it is revitalized naturally, enabling it to fight off illness and maintain good health. The vitality qi gives to the physical body is generally obvious, but it also gives you the power to think. Qi is not only physical energy, it is also mental energy. Realization of this is a key to becoming aware of qi in your life. The true secret to replenishing qi resides in our breathing.

The body can go for days, even weeks without food. It fails after two or three days without water. But it is virtually impossible to go without breathing for more than a few minutes. Without fresh oxygen to the brain the bodily systems quickly shut down and we die. Breathing is natural, and automatic, something we rarely take the time to notice, unless we are winded from a burst of exercise or emotional stimulation. This is fine for most people for much of their lives, since the body was created to work efficiently without having to pay attention to breathing. This normal, everyday breathing can be defined as subsistence breathing. The amount of oxygen taken in during subsistence breathing is sufficient for everyday life. It brings just enough oxygen into the body to keep it functioning. Imagine a subsistence farmer who works the land and scrapes just enough food together to feed his family. Quite possibly he can continue this way for many years. His existence, though meager, seems sufficient. But, what if there is an unforseen disaster, which affects his ability to continue, such as a prolonged drought, flooding, or an early frost? If the farmer has not stored up his reserves, then simple survival may be almost impossible. The same goes for breathing. Subsistence breathing, though meager, is adequate as long as the body is healthy and active. But what happens if there is an accident, sickness, or trauma? Without an excess of stored energy, there are no reserves to tap into when needed. It becomes difficult for the body to repair itself.

DYNAMIC BREATHING

Dynamic breathing, also called conscious breathing is the process of becoming aware of the body’s inhalation and exhalation of air. Just the action of noticing the breath brings our awareness to it and increases its quality. One of the most common themes in the teachings offered by spiritual leaders is the principle of internal cleansing, getting rid of that which is old, worn out, and stale, and exchanging it for what is new, fresh, and energized. That, of course, is the central principle of dynamic breathing as well. During inhalation we are bringing in fresh oxygen, nutrients, and qi. During exhalation we are expelling carbon dioxide and other toxins and poisons that we produce or collect in our daily living.

Dynamic breathing has many other physical benefits as well. Most people know that humans, on the whole, rarely use more than 25-30 percent of their brain potential. The longer one practices dynamic breathing exercises, however, the more oxygen is taken in. Eventually some of this is directed to the brain. The electroencephalogram of a person doing breathing exercises shows a distinct synchronization of alpha waves in different parts of the brain, especially in the frontal lobes of the cerebral cortex. This is the corresponding center of the central nervous system and is responsible for consciousness. The oxygen increases brain activity. The longer dynamic breathing is practiced, the smoother and wider the synchronization of alpha waves becomes. This has the result of improving overall brain function. In addition, metabolism and energy consumption slow during dynamic breathing exercises, which is an excellent defense against disease.

The deep rhythmic respiration of the abdominal cavity during breathing exercises brings another, more hidden benefit. The expansion and contraction of the diaphragm can be up to four times normal, and this movement inside the body acts as an internal massage of the stomach, liver, kidneys, spleen, and intestines. This passive massage strengthens and energizes them, making them less susceptible to disease and degeneration.

SYMPATHETIC vs. PARASYMPATHETIC

As breathing becomes uniform and regulated, the volume and capacity of the lungs increase. This stimulates the whole autonomic nervous system. The autonomic nervous system controls many organs and muscles within the body including the heart, stomach, and intestines. This nervous system is always working to maintain normal internal functions. Actually it is made up of two systems: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system is concerned with “fight or flight” responses to stimulus. When we are startled or surprised, the sympathetic nervous system is called into action – blood pressure increases, the heart beats faster, and the digestive process slows down. Conversely the parasympathetic nervous system is concerned with resting and digesting. When we are relaxed, the parasympathetic nervous system takes over – blood pressure decreases, the heart beat slows and the digestive process starts.

The main problem in today’s society is that the sympathetic nervous system is often overstimulated while the parasympathetic nervous system is understimulated. The fast pace of our lives and the frenetic energy modern society calls forth keeps us in a state of constant stimulation. Both systems are equally important so we need to find a way to balance them. Dynamic breathing is the method for doing this.

LUNG CAPACITY

The first step is simple: to become more aware of the capacity of the lungs. To start, imagine the lungs are two balloons inside the chest. As you breathe normally, the top third of these balloons is filled and emptied. All day, every day, the top third of your lungs is being used to keep you alive while the bottom two thirds remains unused unless you are doing exercise or something which makes you breathe faster. Dynamic breathing teaches you how to breathe from the bottom of the lungs up, expanding them to their full capacity. With expanded use of your lungs, the intake of oxygen is increased dramatically and more oxygen-rich blood circulates within the body.

Lung Capacity Exercise: Exhale completely then close your eyes and breathe in slowly through the nose. Imagine filling the balloons up from the bottom, relaxing the ribcage and stomach muscles. Concentrate on maximizing the expansion of the lungs. Come to a full stop, then open your mouth and inhale some more. Top off your lungs with a quick intake of breath. Hold for a moment and then exhale completely, forcing out as much air as possible by contracting the muscles of the ribcage and stomach. Repeat this three times, observing how the balloons fill and expand in size each time. Take note of any changes in feeling in your chest or elsewhere in your body.

The change from subsistence to dynamic breathing is accomplished by consciously thinking about your breathing and becoming aware of your own body. Most of our behavior is unconscious. We walk around in our bodies rarely noticing how they feel, unless, there is pain. Seldom do we consciously think of the body as feeling good. Feeling good shouldn’t be an absence of pain. It should be an invigorated, energetic state where we are comfortable and happy in our bodies. Becoming aware of our breath is a way to reach that feeling. Expanding our breathing ability is a way of extending that feeling.

Try to become more aware of your breathing. At any time of the day, anywhere, stop and notice your breathing. Take a deeper breath. No matter what you are doing, breathe. Make conscious, dynamic breathing a regular part of your life.

Remember that qi is a subtle, invisible force that requires patience and the ability to relax until you feel it. When your mind and body are working together in a relaxed manner and you are breathing properly, a tremendous amount of energy is able to flow through your being. The key is not to force it, just slow down, relax and breathe.