Some beginners always want to learn more methods. When there is no teacher to teach them, they don't understand the relationship between breathing and exercise. When their bodies have not changed after hard training, they barely practice the coordination of breathing and exercise. The result is the confusion of body and mind, and the disorder of qi activity is manifested in it. Originally they wanted to keep fit, but they took a detour.
Tai Ji Chuan's exercises are hierarchical (three levels and nine segments), and so is breathing training. There are "self-study without kung fu" and "breathing and then being flexible" in the thirteen-potential martial arts music, which refer not to natural breathing, but to a certain cultivation stage. Beginners don't emphasize how to coordinate breathing and movements. This is because it is unscientific to make such a request when they are beginners, and it is not conducive to the popularization and promotion of Tai Ji Chuan. However, with the long-lasting years of practicing boxing, breathing will inevitably change when the body changes, but some people realize this change, and some people don't. For practitioners, it is a waste not to realize the change and not to master and use it. If you are aware of this change and master it, you will get a higher level of breathing, which will have a positive auxiliary effect on fitness, because the higher the level of breathing, the more natural and leisurely boxing will be.
In the process of studying and practicing Tai Ji Chuan, I realized that the coordination of breathing and movement has gone through several stages.
Tai Ji Chuan's coordination of breathing and movement 1. Regulate natural breathing.
Breathing naturally means letting nature take its course. It is impossible for a beginner to take care of breathing at the same time, because it takes energy to master the action boxing frame. And Tai Ji Chuan's arrangement is not arranged according to the breathing rules. At this time, it is extremely difficult to care about breathing, which will cause mental stress, make it difficult for the body to relax, and the body will undergo negative changes, which does not meet the requirements of Tai Ji Chuan. In the initial stage of Tai Ji Chuan's practice, it is only required to adjust breathing to relieve tension, relieve stress and naturally relax the body, which is the first step of pranayama. At this stage, it is not required to take care of breathing while mastering the movements, but only to let the breathing adjust naturally and automatically.
Tai Ji Chuan's coordination of breathing and movements. Second, take a deep breath.
Deep breathing refers to abdominal breathing, which is naturally adjusted without destroying natural breathing. Need deep, thin, even and long breath, can't be forced. The adjustment of deep breathing is closely related to the walking frame. If the posture is in place and the posture is skilled, you can automatically adjust your breathing and your breath will sink into your abdomen. Breathe deeply and exhale, and the abdomen will contract every day, and it will expand when inhaling. This is a breathing method that everyone can understand and achieve, which is convenient for the popularization and improvement of Tai Ji Chuan. Prolonging breathing and improving lung ventilation rate can avoid chest tightness caused by poor breathing, which is of positive significance to fitness and can also promote the improvement of boxing level. Deep breathing is a widely used breathing method.
Tai Ji Chuan's breathing is in harmony with his movements. Abdominal reverse respiration
Reverse breathing is a kind of breathing in which the qi follows the shape and the breathing is consistent with the movement. It is a breathing method pursued by some boxing practitioners and has obvious hierarchy. Out of the deep, thin, even and long breathing rules, the feeling is completely opposite to deep breathing. When exhaling, the lower abdomen relaxes, and when inhaling, the lower abdomen contracts. At the same time, abdominal reverse breathing is not as rhythmic as deep breathing, but with the rising, falling and opening and closing of boxing movements, the lower abdomen naturally loosens and closes, and breathing completely follows the movements and cooperates with them, so that the qi sinks in the abdomen and the internal qi runs. This kind of feeling appeared unintentionally when practicing boxing, and it was sudden and weak. If you don't care about this feeling, you will still be there naturally, and this feeling will disappear immediately, and it will take some time to wait for the second appearance. At this time, if you immediately realize the change of this breathing, and grasp this feeling, make your consciousness follow it and use it consciously, you will soon be able to master this breathing method, make your breathing match your movements, and make efforts. This is a difficult step to adjust one's breathing. Some people have practiced boxing for years, decades or even decades, but they still only know how to be reasonable and will not succeed. Without the guidance of the master, they are very smart and will often take detours.
Tai Ji Chuan's breathing is in harmony with his movements. Boxing breathing method
Boxing breathing, also called abdominal breathing, is the continuation and development of reverse breathing. Because reverse breathing can sink the abdomen, move the internal qi and affect the abdominal muscles, boxing breathing is actually abdominal muscle exercise breathing. It gives people the feeling that abdominal muscles contract when exhaling and inhaling, and relax only in the moment between breaths. When practicing boxing, whether it is opening and closing, or forward and backward, breathing is completely in tune with the movements. At this time, breathing is also suffocating in the abdomen, and breathing is also suffocating in the abdomen, making the internal gas operation more fulfilling. At this time, the relationship between action and breathing is the master-slave relationship, and breathing follows the action closely, which is the result of abdominal muscle movement. Abdominal muscle exercise strengthens the spirit of the abdomen and provides energy for "strength comes from the spine", which is "the waist is the first priority and the abdomen is the first guest assistant", which is a manifestation of a guilty conscience and a solid abdomen. By this time, the pranayama in the three tones of Tai Chi Chuan has been completed, and we will keep this state and keep exercising in the future.