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24.11.2013
We breathe everyday, every single moment of our lives that it’s easy to take it all for granted.
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Verified EquiSync® User Testimonials Just a few of the many testimonials that our happy customers send to us every day. Order The Full EquiSync® System Now Access highly pleasurable, super beneficial states of meditation quickly, safely, & easily using incredible brainwave technology. The Benefits Of Bridging All Mind Layers Meditation unleashes the incredible potential of our untapped mind layers. Angela Ambrose began her writing career in 1987, producing videos and publications for Fortune 500 companies and the US Public Health Service. Deep breathing is one of the most effective ways to start meditating and can be performed anywhere. Breathe normally in and out through your nose for about one minute, observing your breath without judgment. Allow your breath to slowly deepen as you inhale and fully inflate your lungs, counting silently to four. Continue deep breathing meditation for three to five minutes or for as long as you can sit comfortably with a calm, steady breath. Deep breathing has many health benefits which include relieving stress, strengthening the immune system, accelerating the healing process, burning calories, and promoting peace of mind, among others. Practicing deep breathing exercises are the first line of defense when you need help your body relax. The lymphatic system is an important component of the body which helps in cleaning out all the waste material in the body. Once the student can breathe adequately according to the Taoist and Buddhist methods, he begins sitting meditation to begin the process of Chi circulation. When the muscles around the Dan Tien can be easily controlled, the process of breating acts as a pump to start a fire, which is Chi production, in the furnace of the Dan Tien. In order to insure that the accumulated Chi passes into the correct cavity, the sitting posture must be correct (legs crossed). In order to correctly initiate the Small Circulation the Chi must pass into the Wei Lu cavity,located in the tailbone. After the Chi has been successfully guided to the Wei Lu, it moves up the spine to the next major obstacle, the Ming Men (Gate of Life) or Jar Gi (Press Spine).
Once the Chi passes the Ming Men, the last major obstacle on the spine is called theVu Gen, or Jade Pillow by meditators and Naohu by acupuncturists.
Once the Chi enters the head, the sensation of Chi circulation is different from that of the circulation on the back. After the Chi passes through the Yu Gen, the mind guides the Chi up over the top of the head, down the middle of the face and chest, and finally back to the Dan Tien, where the cycle starts over. After the two-breath cycle has been achieved, the student should go on to circulate his Chi in a one-breath cycle. Some beginning meditators say they cannot feel the Chi flow, while others say they feel it is stopped at a particular point. The advanced student can try reversing the current of Chi in the Small Circulation so that the Chi travels up the chest, over the top of the head, down the back, and then to the Dan Tien. Included with the one-breath cycle described above is the Buddhist system of Chi circulation (Fig.
The person who comes to meditation seriously for the first time should not attempt to circulate his Chi from the very start. Two of the common cross-legged postures that are appropriate for meditation are shown in Figs. In both sitting positions the hands should be held at the Dan Tien, one on top of the other with the tips of the thumbs touching.
These three times have been found best because the morning and evening meditations take advantage of the changing of the body's energy from Yin to Yang or vice versa, and in the afternoon the individual is usually very relaxed. If the individual has too many day-to-day worries bothering him during meditation, he should neither meditate nor attempt to circulate his Chi. The eyes can be either closed or kept half open during meditation, but the meditator should not let himself become sleepy if the eyes are closed. There are a few general rules which will prevent the student from causing himself injury, and which will help to speed the process of meditation. This problem affects nearly everyone who begins sitting meditation, especially people who are unused to sitting cross legged.
Some meditators experience pain in the tailbone, at the kidneys, at the Life Door (Ming Men), or at the top of the thighs when Chi circulation reaches these spots. Drowsiness is a result either of being too tired, in which case you should stop meditating, or of having the tongue too far forward in the mouth, in which case it should be placed further back. If sweating is a result of the environment, if the place where you meditate is too hot or too humid, try to change it.
The next step in training after the meditator can cycle his Chi in the two vessels at will is the Grand Circulation in which he cycles the Chi generated at the Dan Tien to the whole body through all the channels.
By this time the meditator should be able to feel the Chi generating and flowing around his body in the Small Circulation. In actual fact the Chi does circulate back to the Dan Tien, but concentrating on only a one way flow will push the circulation out to the hands sooner and more strongly. To circulate the Chi to the lower limbs, a common method is to lie down on your back and relax the leg muscles to open the Chi channels. Because the leg channels are wide, it is sometimes possible to circulate standing up, even though the muscles are slightly tight.
After the meditator can circulate Chi to the arms and legs, he has achieved the Grand Circulation. Beyond the Grand Circulation, the meditator can develop the ability to expand the Chi to the arms and legs simultaneously, to expand the Chi in the form of a ball larger than the body, to take in Chi from outside the body, or direct the Chi at will to specific parts of the body, such as the palm, fingertips, or the area of an injury.
If someone learns to transport his Chi beyond his body or take in Chi from outside, then he might be able to use his Chi Kung to cure illness and injuries involving Chi disturbance. Once a Chi Kung practitioner has accomplished his Grand Circulation, he will begin to practice advanced methods to make his Chi stronger, more focused, and more controlled by his will.
After Chi development is at a fairly strong level, the student can begin to learn to focus or concentrate his Chi at some small area of the body. To practice, with each exhalation imagine pushing with the palms against a resistant object and guiding the Chi to the palm with slight muscle tension. Other than the above seven forms of Chi transport and concentration training, there are two other common ways of practicing, both of which involve using a candle.
After meditation or Chi transport training, the student should massage himself and do some loosening up exercises. However if you suffer from any of the following it might be because you are not breathing correctly and getting enough oxygen.
Poor breathing can happen over time as we pick up unhealthy habits without being aware of it. Ujjayi breathing can assist as this is a diaphragmic breathing technique (pranayama) meaning that you breath deeply into the belly increasing lung capacity, improving oxygen levels to the blood which helps to eliminate toxins and allow internal organs to operate more efficiently. But there is actually a difference between normal breathing and deep breathing—the latter can be healthier when done regularly. Calms down the nerves: breathing deeply and slowly (but not too slow as to actually reduce the volume of your air intake) gives your nerves time to relax.
Lowers blood pressure: because breathing deeply relaxes the muscles, and the body’s arteries or veins (those little tubes through which our blood is transported throughout the body) are essentially muscles, then a lowered blood pressure is also one of the benefits of deep breathing. Strengthens the lungs and heart: one of the major benefits of deep breathing is how it reduces the workload on the heart. Improves the management of certain psychological issues: two medical researchers, Richard Brown and Patricia Gerbarg, analyzed in 2005 several studies concerning the benefits of deep breathing, and they concluded that breathing deeply and often can have a positive effect on depression and other anxiety-related disorders. Enhances the power of meditation: of course, one of the foremost benefits of deep breathing is how it is integrated in meditation—without it, the goals of a meditation session would simply not be met. She is an American Council on Exercise-certified group fitness instructor specializing in yoga, indoor cycling and cardio classes for seniors.
The two key elements of any meditation practice are finding a focal point and letting go of any thoughts or emotions that arise.
We don’t hear a whole lot about deep breathing unless we are practicing meditation or yoga-type postures. If you are feeling really stressed out, deep breathing can help you calm your senses and hence regain composure. Many health practitioners will encourage they patients to focus on their breath in an effort to release toxins that may have built up in your bodies.
Most people lead lives in which they have to work long hours sitting at a particular place. Because of shallow breathing, the lymphatic system does not work as effectively to remove waste materials from our lungs.
Visit Detox Your Life Now and & Awaken Your Inner Spirit to learn about this 10-week Christian faith-based program. When the Chi is ready to burst from the Dan Tien, it must not be allowed to travel into the legs. Thus, the Chi passes from the Dan Tien down through the groin area, called the Bottom of the Sea (Hai Di), and into the tailbone. Without the mind consciously leading the circulation of Chi, there will be no consistent or smooth circulation. This point is located on the back directly behind the heart between the spinous processes of the sixth and seventh thoracic vertebrae (Fig. Circulation on the back causes the large spinal muscles to tense, and so it is pretty easy to feel.
When the complete cycle of the Small Circulation has been achieved, then the whole process is done continuously. Now that the background has been described, it can be added that the cyclic movement of Chi must be exactly coordinated with the deep breathing process.


In reverse circulation the stopping points of Chi between inhalation and exhalation remain the same. Some systems use the solar plexus, the forehead, or other points, and generate Chi through concentration alone, without coordination with the breath. The primary goal of the beginner must be to train the muscles around the Dan Tien so that the Taoist method of breathing is easy and natural.
With continued practice you will be able to sit comfortably longer and longer with the legs feeling no discomfort. This position helps you to feel your breathing as you expand the Dan Tien, and to coordinate deep breathing and Chi circulation.
This common practice was probably established because experienced meditators discovered empirically that their Chi circulation was more fluid when they faced the east. The best times to practice are 15 minutes before sunrise, one to two hours after lunch, and one half hour before going to sleep. This creates a bridge between Yin and Yang and allows the Chi to circulate in a continuous path around the body. Women should not concentrate on the Dan Tien during their periods,but instead should place their attention on the solar plexus.
It is caused by increased pressure at that point, often because of a previous injury to that part of the body.
If the posture is too stiffly erect or if the meditator slumps, there will be too much tension in the back muscles and backache will result.
If the sweating is not a result of environmental factors, there are two kinds, hot and cold. With this as a basis he should be able to experience and accomplish the Grand Circulation easily and safely through mental control of the Chi. If the meditator tries to circulate to his arms and hands, he can either sit in a chair or stand.
Inhale and contract the abdomen, then exhale and guide the Chi through the legs to the Bubbling Well point (Yongquan)on the bottom of the feet (see Fig.
This is the reason that Tai Chi practitioners can accomplish the Grand Circulation through the slow motion exercise. This can take six months to achieve, or many years, depending on the person and the time he has available for practice.
Even though a practitioner can start this Chi enhancement after accomplishing the Small Circulation, the enhancement will be easier and more efficient if he waits until the completion of the Grand Circulation. The main purpose of this training is to make the Chi fill up the Dan Tien area, so that when Chi is accumulated there the abdomen is resilient like a balloon and can endure or resist a strong attack.
To do this the student should imagine while exhaling that his Chi is expanding out from the body in all directions forming a globe and that the center of the globe is the Dan Tien. The second way of training is again to make the candle flame bend, but this time with the palm held five to ten inches away (Fig.
To warm them up and relieve the stiffness, use the open hand to rub around the whole joint (Fig. Rotate the head by slowly turning it from side to side without moving the rest of the body (Fig. Rotate the back by slowly twisting the trunk from side to side while maintaining the sitting position (Fig.
Stretch the chest by clasping the hands behind the back and thrusting the chest as far forward as possible (Fig.
For example if you sit at a desk all day long and assume a slouched positions this can effect lung capacities and will result in you taking shortened breaths. Typically Ujjayi breathing is performed during Yoga asanas however this calming and balancing breath can be used whenever you feel this is needed.
Begin sitting in a comfortable seated position preferably cross legged or on a bolster making sure you’re sat up tall, lengthening the spine. Once you are comfortable with the exhale, begin to apply the same constricting of the throat to the inhales. When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing only through the nose. As you know, our whole body or every single one of our organs needs oxygen, and some, like the brain, could not afford to be deficient in oxygen for even a few seconds.
Oxygen is needed in vital cellular processes on which life depends, and all you have to do is contribute your little part in the process: by breathing deeply, which also significantly improves the quality of the blood.
And thanks to the increased amount of oxygen, the major parts of your nervous system (the spinal cord, nerves and the brain) are better nourished. Deep breathing, especially during or after a stressful day at work, can reduce the occurrence of muscle stiffness and can enhance your overall sense of well-being. By regular practice, you consequently strengthen and make your lungs more efficient than ever. A simple way to test this is by breathing deeply now: feel how your negative emotions subside, all your pent-up tension “flow” out of your nostrils. With the increased assimilation of oxygen, your brain automatically produces neuro-chemicals that calm you down—this, along with the aforementioned calming effects of deep breathing, all work together in greatly improving the power and focus of meditation. According to Yoga Instructor Mary Bruce of Phoenix, Arizona, focusing on your deep, rhythmic breath helps turn your mind inward and activates your parasympathetic nervous system, which promotes relaxation. In fact, most people don’t know that these calm-producing practices are built on the foundation of taking deep breaths. Since more oxygen will be flowing through your blood, endorphins will be produced which will help in bringing the calming feeling.
Deep breathing exercises will help in reviving the lymphatic system causing it to eliminate more effectively. If you want to use your breath to create peace and calm, hold the breath for the count of five and then release it as slowly as possible through your nose.
The overabundant Chi in the Dan Tien will cause the abdominal area in most people to twitch and feel warm.
It sometines happens that the Chi will pass from the Dan Tien into the Wei Lu without conscious effort, but the mind must actively guide the Chi for further results. However, when the Chi enters the head, because the muscle layer there is very thin, no muscle tension will be felt.
Usually achieving the Small Circulation requires three sessions of meditation each day for a period of ninety or more days. At first, it will be mostly imagination and not much Chi, but with perseverance the flow will become stronger, more complete, and more perceptible. Thus, inhale and guide the Chi from the Dan Tien to the nose; next, exhale and guide the Chi over the head to the Shun Bei. The Buddhist meditator inhales and guides his Chi from the nose, down the chest through the groin to the tailbone. The training of the muscles is achieved through the preliminary practice of reverse breathing. After you achieve the Small Circulation, you may rest the backs of the hands on the knees with the thumbs and middle fingers touching.
With this schedule the meditator can, if he remains calm and concentrated, achieve the Small Circulation in about three months.
The student must achieve a relaxed hypnotic trance; this is easily done by concentrating on the rhythmic pattern of breathing.
The student should take care that his tongue is neither too far forward nor too far back—.both will hinder meditation.
To assume a comfortable posture, sit up very straight, stretching upward as far as possible, then relax without bending forward.
As the meditator inhales, he brings the Chi from the tailbone up the back to the top of the shoulders (Fig.
If you push the Chi into your feet and hands, it will find its own way there, and in time will fill your limbs, moving through all the channels, both Ching and Lou.
To take outside disturbed Chi, called evil Chi (Shia Chi) into your body without knowing how to get rid of it is dangerous. As the Chi gets stronger and stronger in the Dan Tien, the Chi flow in the body also gets stronger and stronger. When a meditator becomes proficient at this exercise, he will feel his body has disappeared, that he is transparent, and that he is a ball of Chi which gets smaller and smaller when inhaling and expands when exhaling. The main use of Yun Chi training is in the martial arts, where the Chi is concentrated in the palms for attack. In the beginning this will proceed slowly, but with practice it will happen instantaneously. 3-14), in which the arms form a circle in front of the body with the fingertips close together, but not touching. Hold the right forearm at chest level parallel to the ground with the palm facing inward in front of the breast bone, elbow slightly lower than the rest of the arm. This can help the practitioner to clear the mind, and can also help to eliminate any residue of Chi which might remain in certain cavities. 3-36) and moving the hands up and across the forehead until the fingers pass the temple (Fig.
It assists in clearing the mind and also promotes the health of the teeth by stimulating their roots. I usually practice this for a few minutes in the morning to restore my nervous system and to set me up for my day ahead.
But while the sudden loss of oxygen supply can have drastic health results (and that’s just putting it mildly), long-term reduction in oxygen supply due to “normal” improper breathing can also be equally dangerous.
Moreover, deep breathing has been shown to cause the brain to increase its release of so-called pleasure neuro-chemicals, thereby giving you a better mood or disposition. And because there is more oxygen in the blood, the heart is not so overly taxed, thereby cutting it some slack. In fact, one of the quick ways to manage an anxiety or panic attack is by letting the person start breathing deeply in counts of 10. Unfortunately, most of us are more accustom to shallow breathing which only fills the upper area of the lungs with air.
Since the right amount of oxygen is not reaching your blood and in turn your brain, your attention levels will diminish. Find articles and resources that promote fitness, weight loss, and relationships from a Christian perspective at Christian Health Online. 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. The pump (the deep breathing) has thus caused a fire (an accumulation of Chi) in the Dan Tien area. 3-4), but the Wei Lu will offer the greatest resistance because the bone structure narrows the channel.


Starting from the Dan Tien, the mind remains calm and fully concentrated only on guiding the Chi past the Wei Lu.
What will be felt is a tingling sensation, like insects walking, that will travel over the top of the head to the front of the face. 3-7) shows the basic pattern of Taoist meditation, which consists of guiding the Chi through one cycle of the Small Circulation during two sets of breaths (Table 3-1 lists the names of the important points and their corresponding abbreviations on Figs.
The next step is to inhale and guide the Chi to the tailbone (Wei Lu) Finally, exhale and guide the Chi to the Dan Tien. Once the muscles have been adequately trained and the mind is sufficiently calmed, the novice may then attempt to circulate the Chi.
Sitting cross legged restricts the normal flow of blood and Chi, and the body needs to learn to adjust to the new position. When the attention does stray, or when thoughts start arising, simply return your attention to the breathing. Too far forward causes sleepiness, too far backward hinders relaxation and the tension obstructs the Chi flow. Until then the student should stop meditation when the numbness disturbs his concentration. Ordinarily this kind of pain will only last two or three days or until the circulation has passed that spot. By the same token to extend your own Chi into another's body without knowing the proper stopping point, risks Chi exhaustion. The training method of Chun Chi is simply to blow out a candle, starting two feet away and increasing the distance as you are able. This exercise not only enhances the symmetrical movement of Chi, but also enables the Chi to reach every cell of the body simultaneously. To do this, hold both hands in the secret sword form, and point one of them at a candle flame. This is similar to the secret sword form, except that this time the Chi is directed out from the palm instead of the finger. This residue of stagnant Chi, if left in the cavities, can affect normal Chi circulation and cause muscle and cavity pain. In addition, the knocking causes reverberations in the skull which helps to clear the mind.
That’s why the benefits of deep breathing are obvious—better general health and a more cheerful disposition. The bottom line: the more oxygen the heart receives, the better the lungs and heart in doing their jobs, the better overall health you enjoy.
And although shallow breathing is easier, deep breathing is the proper way of breathing if you want to promote overall health. When this occurs, the Chi is ready to burst out of the Dan Tien and travel into another cavity. For a novice meditator, this is dangerous, since he does not have enough experience or understanding of controlling Chi with his will. When Chi flows to this area, it will usually cause the heart to beat faster, which can interfere with concentration. If the energy does not pass smoothly through, it may pass into other channels on the head or into the brain. The above three major cavities are called the Three Gates or San Guan in Chinese meditation. The practitioner guides the Chi to the tailbone while exhaling, and then to the nose while inhaling. Since Chi follows the mind, keeping the attention moving will keep the Chi flowing through the channels and gradually open the constrictions. It is easiest to sit on a cushion about two inches thick with the knees or feet on the floor at a lower level. Stretch out the legs to open the channels and use acupressure or massage on the arches of the feet to speed recovery. Hot sweats are usually caused by circulating the Chi without concentrating, and go away with improved concentration and relaxation. At the same time that the Chi flows into the arms, the Dan Tien expands, starting a new cycle by moving the new Chi into the tailbone. Keep the tongue against the middle of the roof of the mouth while concentrating on the Dan Tien. When the practitioner exhales, he guides the Chi to the arms and fingertips and imagines the energy exchanging at the fingers from one arm to the other.
The mind should guide the Chi through the air from both palms, exchanging energy as in (1) above.
Either way the hand not being pointed toward the flame should be kept in the same form and held in front of the waist for symmetry.
If a partner is available, it is best to massage each other, because it is easier to relax that way. When the crown is tapped this way the resulting stimulation to the Chi channels and nervous system helps to increase circulation of Chi and blood in the head area.
Relaxation Audio Sounds Autumn In The ForestThis is an audio all about guiding you to relaxation. And if you must know, the following five health benefits are just some of the most common of such benefits. Deep breathing exercise will increase your blood’s circulation and as a result you will not feel sleepy as more oxygen will be reaching your brain. Start each day with 3-5 deep cleansing breathes before you even get out of bed for better health and well-being. This Chi residue in the cavities will later affect the leg's Chi circulation, and might, in extreme cases, cause paralysis. To lose concentration here might result in the Chi dispersing here, which will normally cause a cold sweat, tensing of the nerves, and rapid breathing. This reversed circulation can help heal injuries and can clear blockages that the regular circulation has difficulty passing through. The student should remember that in the Buddhist method the Dan Tien expands during inhalation and contracts during exhalation.
This should be swallowed occasionally to lubricate the throat to keep it from getting too dry. When the meditator inhales again, he guides the Chi to the base of the neck while preparing for a new cycle on the front of the body. When the Chi approaches the bottom of the feet, they will feel warm and numb, and this feeling may persist for several days the first time it is experienced.
The Chi should flow to the hands from both arms at the same time, circling in both directions simultaneously. The palms should move about continuously as though rotating an imaginary ball to gain the feeling of the smooth Chi flow.
Exhale and turn the trunk smoothly to the right as far as possible while directing the Chi to the palms (Fig. Make sure when you do these exercises that your breath is directed away from the candle, and that only the Chi flow moves the flame.
Furthermore, a partner can massage the path on the back, which is difficult to do by yourself. The requirement of concentration is one of the reasons why simple relaxation will only promote local circulation. If the Chi remains in the surrounding area, it will stagnate the Chi flow in that area, and disturb the heart function. To start, during the first inhalation the mind guides the Chi from the nose to the Dan Tien. Thus the Chi cycle is a one way path in that it does not travel in a complete circle, but in a line that ends in the hands. Blow the air out through this opening slowly and steadily, imagining that the stream of air is directed at the flame without spreading out at all.
Often Tai Chi Chuan practitioners practice this exercise while holding an actual ball to develop the feeling of a smooth, circular flow. First it c helps one to awaken completely from the meditative state, and second it helps to flush away any Chi accumulated in the head during meditation. Therefore, during any serious meditation session in which the practitioner attempts to circulate his Chi, the legs must be crossed. However, if one relaxes, concentrates on the cavity, and remains calm, there is usually little resistance to the Chi flow here. This cycle is repeated continuously until the meditator can feel the flow to the center of the palms. As a matter of fact, the imaginary ball works as well, so that a real ball is not necessary.
Only after the Small Circulation has been totally achieved and the meditator is attempting the Grand Circulation, is it permissible to uncross the legs.
Then, he inhales and leads the Chi up to the point at the top of the shoulders, called the Shun Bei or Dazhui{sse Table 3-1).
In this exercise the thumb and little finger should be slightly tightened by pulling them back in order to restrict the Chi flow and force it to the palm.
After a long period of concentration it helps to clear the mind the same as after meditation. Finally, the practitioner exhales and guides the Chi over the head to the nose to complete one cycle.
When one can blow the candle out easily, he should then move the candle further away and continue.
The Taoists have found that tap -ping theheadnot only clears and calms the mind,but also improves the memory and judgment.
When the Chi approaches the palm, the meditator should be able to sense it and feel the warmth. Min Gu is helpful for relieving headache, especially tension headaches, again because of the increase in the flow of Chi.
After this is achieved the practitioner should then try to guide the Chi to the fingertips. Keep moving the fingers back along the head and massaging until the back of the skull is reached.
Finally, Min Gu can improve the health of the scalp if practiced regularly, and prevent loss of hair and graying.



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