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Science Frontiers
No.3, 2024
P99-104
Discussion on Breathing Problems in Taijiquan
Luo Huang
Beijing language and Culture University, CHN
Luo Yi
Beiya Junior High School of Changsha, CHN
Abstract: Taijiquan is an excellent type of boxing that is created by our ancestors and has gradually developed and perfected in long-term life practice. Taijiquan is not only unique in external form, but also has unique requirements on the inside. The reason why Taijiquan is different from other types of boxing is not in movements or technique, but in each breathing. Breathing is very important in the teaching of Taijiquan. The study discussing about breathing´s methods, rules, stages and technique in teaching can promote the improvement of Taijiquan´s teaching and provide reference for peers to communicate and learn.
Keywords: Taijiquan; Breathing
Taijiquan is an excellent boxing created by our ancestors and has developed and perfected in the long-term living practice gradually. After hundreds of years´ practice and continuous summary of experience, especially after the founding of New China, Taijiquan, as a kind of boxing, is separated from the mystery to open, thus people have more chances to understand its internal relationship of fitness and the natural law.
Taijiquan is not only unique in the external form, but also has its distinctive requirements inside. When practising Taijiquan,the first thing to do is use the Yi (combination of spirit and mind can control the body in Chinese Wushu) rather than the strength, so it can be said that Taijiquan is the internal movement of mind and the boxing fulling of Qi (the special and complex substance can make people full of strength and energy in Chinese tradition)on the outside; that is to say ,both the Yi and Qi should be practised. The characteristics of〝Yi and Qi〞is exactly the essence of Taijiquan.
"A world in a wild flower, and a bodhi in a leaf";the meaning of life is just in the law of inhalation and exhalation. Qi is a very subtle substance with strong vitality in the human body, which is one of the basic substances that constitute human body and maintain human life. Qi is running constantly, and it promotes and regulates the metabolism of the human body, maintains the process of human life. The cessation of the Qi´s movement means the end of life. The reason why Taijiquan is different from other types of boxing, not in the movements and technique, but in the law of inhalation and exhalation, so breathing is very important in the teaching of Taijiquan.
1.Taijiquan´s breathing methods
1.1 Natural breathing
The core of natural breathing is mixed breathing. The breathing process is natural; each inspiration and expiration will not vary with the changes of consciousness and movements. Natural breathing is a form of breath that people don´t force or are interfered during their practice. In order to remember the movement´s specification, route, methods and essentials, practitioners can do nothing in the aspect of human physiology. Therefore, this breathing is suitable for the stage that exercise´s process is during the generalization and differentiation, especially used in the early stage.
1.2 Thoracic breathing
Thoracic breathing refers to the outward and upward expansion of rib during inhalation, and at the same time the shoulders are raised to help the thoracic cage expand; the outside air is forced into the lungs to celled the body to finish the exhalation. During the exercise of Taijiquan, practitioner is required to do movements: sinking the breath to the dan-tian (In a human body as Tai Chi, there is a meeting point of the two energies called dan-tian ,through which the supporting energy from the base of one’s stance on the ground is gathered and transformed into a mobile energy for performance), slouching(harbour chest and let back project naturally),down shoulder and elbow and so on. So this breathing is suitable for Taiji pushing-hands to play the role of "yin jin luo kong"(which means that by putting aside one’s ego in following the partner´s energy, one is in a better position to let in and redirect the other´s energy into one´s own"orbit"and then absorb it)and instant transformation. By the thoracic cage´s expansion,contraction and the chest´s lifting and sinking, the practice of single action can achieve the effect of acquiring force.
1.3 Abdominal breathing
The abdominal breathing method is to inhale through the nose and gently put the tip of the tongue on the jaw at the same time, and the lower abdomen gradually bulges out, then the lungs stretch down naturally; during the exhaling, the mouth opens slightly and the tip of the tongue leaves the upper jaw, at the same time the lower abdomen will naturally shrinks inward. This is often called〝Yi focus on dan-tian", which is imaging the breath inhaled has been slowly sent down to the lower abdomen; when breathing, we should gradually achieve the six keywords: deep, long, slightly, regularly, slowly and quietly, to pursue the level of〝inhaling continuously, exhaling slightly". Abdominal breathing is the most frequently used form of breathing in Taijiquan practice.
2.The breathing laws of Taijiquan
All kinds of boxing in martial arts have their own special breathing style, for example, the breath rhythm of Changquan(traditional northern style boxing in China) changes with the speed of movements, and Nanquan(traditional southern style boxing in China)uses the Qi of dan-tian to promote its force and so on. But Taijiquan has a completely different rhythm from other martial arts and events; the slow and gentle movements make the heart and breath under less stressful, so basically there won´t be rapid breathing.
There are a lots of Wushu school(styles or schools of martial art and boxing)of Taijiquan, and different schools have their own breathing characteristics, such as inhalation, exhalation, holding breath, sounding stop consonant with exhalation, and so on during boxing. But generally speaking ,they all follow certain laws; that it´s"punching with natural breath",which happens naturally. The breathing of Taijiquan is determined by the characteristics of strength and the movement of chest and scapula, which can´t depend on the upper limb´s move only, it´s called “natural punching with breath”. Generally follow the laws such as"Inhale slowly at the start and exhale as the action nears completion","Inhale as the thoracic cage expand and exhale as the thoracic cage contracts".Introducing them to students at the beginning, and in the latter stage students can get impressive feelings and experience by being good at them.
2.1Inhale slowly at the start and exhale as the action nears completion
Inhale slowly at the start and exhale as the action nears completion means that beginning a movement with slowly breathing and nears the completion some movements such as down shoulders(relaxing shoulders),exhalation, weak chest(chest contracts after exhalation),substantial belly(belly full of strength after inhalation)and so on, should be took with strength, so the breathing is featured with consciousness. The body has ups and downs in the vertical direction during punching sometimes, exhale with the body lowering ,inhale with the raising of body. For example"Beginning form",which is inhaling with stretching the arms and exhaling with bending the knees.
2.2 Inhale as the thoracic cage expand and exhale as the thoracic cage contracts
"Inhale as the thoracic cage expand and exhale as the thoracic cage contracts"is refer that when practitioners stretch the scapula, such as chest-expanding, shoulder-raising or stretching movement ,and do arms´ bending forwards, stretching outwards or rotating outwards and so on, he should inhale consciously. Instead, exhale with the thoracic cage contracting during a steady movement. Taking the external impressive form of punching,"Stepping backwards", as an example, it stretches and parries with inhaling, and pushes palms with the same time exhaling and shifting the weight to backward.
2.3 Step back with inhaling and forward with exhaling
Stepping back with inhaling and forward with exhaling, it refers that there are lots of movements about shifting the body weight. backward and then forward in the integral. Practitioners generally steps back with inhaling and forward with exhaling. Such as Single whip,breathing in when you shift the body weight and turn back, and breathing out when you ward out and push a palm with doing a bow step.
2.4 Breathe in while preparing strength, and breathe out while delivering the power
It refers that someone inhales with preparing strength, and exhales while delivering the power. Take"brushing knee and twisting step"for example, breathe in during the process that turning the wist as arms circling backwards, which is preparing strength; breathe out during the process that pushing and exerting strength.
It is through the movement of the abs and diaphragm to adjust breathing during boxing, however, the breathing of Taijiquan can not be absolutely copied this. It emphasizes the natural coordination between breath and movement ,do not allow to force; follow the law of"punching with natural breath"especially in the movement that is characterized by obvious chest-expanding and main action. While practicing some transitional movements that are difficult to combine with the individual's breathing, it can be regulated and transitioned by natural and assistant breathing (transient breathing);To do"Use the Yi to generate Qi, not the strength",that is
do not give you the force to make the Qi stiff and rigid, so as not to hurt the body.
3.Teaching Methods of the breathing
3.1 Abdominal breathing
After making students understand the principle of abdominal breathing basically, in practice, teachers can use the Mind-movement method(it brings the corresponding changes of nerve and muscle by imagining or recalling a certain movement to play the role of training)to teach students to practice it. For example, place your hands on your belly as inhaling and imaging your belly as a balloon blown, then exhaling as feeling your abdomen sinking like a deflated balloon. let the student experience it by repeated guidance to acquire gradually.
3.2 Thoracic breathing
Usually, in the teaching of chest breathing, we use the methods of Mind-movement, explaining and demonstrating. For example, let students imagine themselves as a energetic rooster; when inhaling, your chest and ribs will expand and you will feel you are supposed to be in a condition of battle; when exhaling, the chest gradually back into starting position with a feeling that giving up the fighting and exit the stage impolitely. So with the combination of vivid description and visual demonstration teaching, students can have greater attention and it´s easier to understand movements.
3.3 Mixed breathing
Mixed breathing is usually linked with a more natural state, but at the beginning of practice, you can increase the use of abdominal breathing. Let the student inhale fully into the abdominal cavity, then into the thoracic cavity, which allows students to feel the depth and length of breathing and consciously strengthen the respiratory muscles to improve the efficiency of breathing. In the later stage of mixed breathing ,practitioners should gradually strengthen the breathing´s depth, length and regularity, and close to the breathing"six keywords"gradually.
The teaching mainly adopts the combination of demonstration, explanation and mind-movement methods. In addition, students will also be divided into groups of 2 and 4 to exchange their breathing experience and feelings, so that they can make progress and grow up through discussion.
4.Stages of breathing teaching in Taijiquan
About the research of Taijiquan´s breathing laws, its essence lie in the characteristic of moving together, and the mind play a vital role in breathing. In the teaching, it´s necessary to grasp the feature and guide students to master it; only by making the mind as the core, step by step, can people practice abdominal breathing, thoracic breathing and natural breathing well, and thus form the good breathing movement(adjust breathing)to attain the state that breathing harmonizes with boxing perfectly, complies with nature and Qi return to dan-tian finally .
In practice, we can divide them into four steps, which is guiding students to gradually establish the consciousness of breathing, neglecting the breathing process, achieving the breathing´s coordination and harmony between body and outside environment. Finally attain natural breathing and the state of harmony.
4.1 Stage 1——establish the consciousness of breathing
At the beginning of Taijiquan, teachers give a brief introduction of it, and help students understand the traditional culture to inherit it well. At the same time teachers should carry on the enlightenment of breathing to let students understand the basic methods, basic principles, basic laws of breathing of Taijiquan. Help students to establish the theoretical framework and system of Taijiquan´s breathing at the macro level; emphasize the importance of breathing and firmly establish the consciousness of breathing. The slow speed of Taijiquan´s movements is not because of deliberate control, but because the breath is long and smooth, and the rhythm of the breath is consistent with the movements, so it looks slow. Establish the important position of breathing and establish the concept of breathing leads the speed of actions.
4.2 Stage 2——Neglecting breathing, strengthen the basic breathing exercises
In the teaching, teachers need to bring basic breathing exercises to class and keep students practice them through all the class. Gradually let students master thoracic breathing, abdominal breathing, and understand the differences in class to lay the foundations of theory and practice for the next stages, natural breathing, breathing coordinate with movement. In addition, at this stage, focus on the practice of the basic breathing methods; students should neglect the combination of movements and breathing near the completion, but practice basic methods mainly.
4.3 Stage 3——Coordinate the breathing as focusing on the coordination of movements and breathing
By the accumulation of stage I and II, on the basis of acquisition and perception of the movements, students can enter into the stage, the coordination of breathing and movement. When teachers guide students to act, students should pay attention to their own breathing, not hold the breath deliberately, and naturally switch each breathing. Deepen the understanding of the law, the coordination of breathing and movement, in practice gradually. Also in the process of practice, students should gradually follow the"Step back with inhaling and forward with exhaling","Inhale as the thoracic cage expand and exhale as the thoracic cage contracts".For example, in the practice of"Pushing hands forward in defense[29]",when do the movements that arms bend inwards and press palms downward slowly, sinking your breath deep into the abdominal cavity, then push hands forward, then you will feel the whole body's strength is released from your hands. Pay attention to movements, thus Taijiquan will show the complete power, rigid-flexible and smooth movement with the uniform speed, and no waste of strength.
4.4 Fourth stage——Achieve integration of internal and external, spirit and body
In the teaching of Taijiquan, we emphasize"breathing with mind"and achieve" internal and external unity",do not simply stay on the surface form of action. Use the mind (imagination) to guide the movements in Taijiquan and pay attention to the coordination of breathing and movements. In the exercise consciously strengthen the practice of "six keywords"breathing method; Let students understand the slow movement is not because of deliberate control, but exactly because of their breathing featured with deep, long, slightly, regularly, slowly and quietly;as the integration is between breathing and movement, so people see the appearance of slow movements. Teachers should help students strengthen their breathing consciousness, by these methods, to breathe naturally, and enter the automation phase that consciousness transform to unconsciousness, achieve integration of internal and external ,spirit and body, with a little charm.
5.Conclusion
Taijiquan is the product that getting meanings from the shape of animals or figures, and its outstanding feature is experience. Taijiquan is the transmit of physical and mental feelings between teachers and students, different individuals. In teaching, teachers should pay attention to the guidance of students´ inner experience and help students truly realize the artistic conception of Taijiquan.
We should build the right consciousness of breathing, master the basic breathing methods and use them correctly, explore the cooperation between movements and breathing in practice, follow the laws of Taijiquan, and finally reaching the integration of internal and external, spirit and body.
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