Other resources for Ki Breathing (and Meditation)
(thanks to Craig H.):
Ki Breathing
By Hal Singer (Virginia Ki Society)
Ki Breathing may be done in any position; the best position is when
sitting seiza (kneeling). Ki Breathing should be done for 20 minutes
at a time. You should be able to continue Ki Breathing for 30
minutes; this is a minimum goal to attain. Ki Breathing should be
natural, not forced. Ki Breathing will allow you to consume more
oxygen and expel more carbon dioxide than most breathing methods. Ki
Breathing will energize and relax you at the same time. Ki Breathing
will enhance your ability to coordinate mind and body. Ki Breathing
will allow you to become more centered and positive.
Correct Ki Breathing is difficult to master because just being able to
sit still for 20 minutes at a time is a task in itself; so do not
force it. Breathe as long as you can until you feel the urge to stop;
when this happens, it is time to stop. At first, breathing should be
done at the same time every day. The next day, breathe at least as
long as you did the day before. Continue this process until you can
reach the 30 minute goal. Remember that slow and consistent practice
will allow you to benefit the most from Ki Breathing.
I find that Ki Breathing, just before bedtime, will enable me to sleep
more soundly and wake up faster, feeling totally rested. Ki Breathing
is also helpful in finding solutions to problems. Concentrate on the
problem at hand before you start to breathe. Start breathing but do
not think about the problem; when you finish Ki Breathing, you may
have a better idea of how to solve your problem. If you get nervous,
before a presentation or any stressful activity, Ki Breathing will
allow you to relax and complete the task at hand with confidence and
relaxed control.
The following is a description of the Ki Breathing Method:
- Position yourself in the correct seiza posture; sitting
kneeling...lower back in...leaning slightly forward over your center.
This will be referred to as the neutral postion.
- Concentrate correctly; imagine your mind at your center (3 inches
below your navel)... let your muscles naturally relax but do not
collapse... focus your Ki (attention/energy) away from your body and
your center.
- Exhale first: open your mouth and begin to let your breath flow
naturally out. As you exhale, create the sound "HAAAA" as softly as
possible. Use your throat muscles to control the flow of your breath.
If you do not control your breath, the exhalation will be done much
too quickly. When you cannot exhale any longer, bend slightly forward
from your center. This will compress the diaphragm and allow you to
exhale a bit more. After shifting forward and exhaling completely,
return to the neutral position and concentrate on your center, still
imagining that you are exhaling. Remain in the neutral position for 5
seconds. The exhalation cycle should take 35 seconds in total...
exhale for 30 seconds and hold for 5 seconds.
- Inhale next: close your mouth and begin to let the air flow
naturally through your nose. Use your throat muscles to control the
flow of your breath. If you do not control your breath, the
inhalation will be done much too quickly. When you cannot inhale any
longer, bend slightly backward from your center. This will expand the
diaphragm and allow you to inhale a bit more. After shifting backward
and inhaling completely, return to the neutral position and
concentrate on your center, still imagining that you are inhaling.
Remain in the neutral position for 5 seconds. The inhalation cycle
should take 25 seconds in total...inhale for 20 seconds and hold for 5
seconds.
Remember, do not force this exercise; if a 30 second exhalation is too
much for you to do, then reduce th4e exhalation to 20 seconds or
whatever feels right. But remember to also reduce the inhalation time
to 2/3 of the exhalation trime. Always hold the neutral position for
5 seconds, no matter how much the inhalation or exhalation times
change.
When inhaling and exhaling, imagine that your Ki si flowing along with
your breath. This will allow you to maximaize the effect of Ki
Breathing to your overall well-being. I hope this will be helpful in
this most important part of KI-AIKIDO.........Hal Singer 7/28/88.