Ba Duan Jin's practice needs to be closely coordinated with breathing, and we will talk about an action in detail later!

The history of Baduanjin has been nearly a thousand years now, and people are still tirelessly pursuing its fitness footprint, which shows that everyone's love is beyond words.

In our daily life and productive labor, we often bow our heads or bend over, which will change our posture over time, affect the functions of internal organs and nerves, and damage our health. Most of Ba Duan Jin's movements are helpful to correct this pathological condition. Therefore, it is very suitable for the public, especially the sub-healthy people to exercise. When you carefully study some fitness methods in ancient China, it is not difficult to find that every movement of Ba Duan Jin Jin Jin is beneficial to a certain zang-fu organ and has specific and clear significance in preventing diseases of a certain zang-fu organ and meridian.

The five internal organs of the human body include liver, heart, spleen, lung and kidney, and the corresponding actions have played a role in nursed back to health. The same is true of Ba Duan Jin, and the name of each movement indicates which organ is particularly strengthened. For example, "holding the sky with both hands" can regulate triple energizer, "raising hands with one hand" can regulate spleen and stomach, "climbing feet with both hands" can strengthen kidney and waist, and "shaking one's head and wagging one's tail" can dispel heart fire, which embodies the combination of exercise and medicine, exercise and qi, and not only grasps the key points of health care, but also takes care of health.

The human body is a unified whole, and there are complex connections among muscles, joints and viscera, and between viscera and viscera.

Shake one's head and tail to drive away the heart fire

Let's talk about this action in combination with breathing: first, adjust the breathing-natural breathing state, then open your feet shoulder width, slowly squat down, slowly lift your hands on your hands, slowly kneel down, lean over and turn counterclockwise from the right front, and then start inhaling until you reach the left 180 degree position, and the inhalation is over. Then exhale naturally, then bend down from the left front and turn clockwise, then inhale until you reach the right 180 degree position, and then exhale naturally. In this way, one right and one left, one breath at a time, one left and one right, one breath at a time, complete one breath at a time. This action can be practiced six or eight times. Breathing is always accompanied by the whole action. Without the coordination of breathing, the meaning of exercise will be lost and there will be no effect.

This action is a full-body action, which has a good effect on the whole body. It is emphasized that you can get rid of heart fire, and that shaking your head and tail and turning your body can improve the functions of various organs and systems in the whole body, sweating and clearing away heat, and get rid of heart fire.

Several other movements, the same effect, can be slowly realized, and the role is as important as the effect. A little experience, exchange and learn!

Breathing and exhaling by Ba Duanjin refers to spitting out the turbid air in the lungs and inhaling fresh air.

Ba Duan Jin's breathing method is reverse abdominal breathing, and at the same time, it is combined with levator ani breathing.

Specific operation method:

When inhaling, lift the anus and abdomen, the diaphragm rises, and when exhaling, the muscles drop, relax the abdomen and relax the anus. When it is combined with action, it is inhalation and exhalation, inhalation and exhalation, inhalation and exhalation. Hold your breath at the alternation of tightness and dynamic and static changes of each active action.

Because everyone's vital capacity and breathing frequency are different, the range of martial arts movements is also different, so breathing methods should be used flexibly, not mechanically. If you can't breathe well, adjust it at any time.

The overall grasp of breathing and breathing in practice is that it is better to breathe naturally at the beginning, and practice step by step according to breathing methods and movements after proficiency. Breathe evenly and mix, don't pursue deep. At the same time, natural breathing is indispensable in practice, and it plays an important regulatory role. In this way, after a long period of exercise, breathing and movements can cooperate freely.

Baduanjin is a good method of inner strength, and its origins are intertwined. There is a legend about Yue Fei's skills in training, which shows its powerful effect on physical fitness. Modern people bring it here for practice and fitness, and it lasts for a long time.

As the name implies, it consists of eight actions, starting with a pile, and basically recovering into a pile after each action. In this way, breathing generally refers to inhaling at the beginning of the action and exhaling when the action is taken back. When you get to the pile, don't suck or shout. Then pause, inhale and do the next action.

In the meantime, reverse abdominal breathing is used, which is very simple, that is, the small belly shrinks when inhaling and expands when exhaling.

Don't make too many rules, let nature take its course. Beginners just need to remember these points and set up the shelf. After a long time, breathing naturally cooperates with the action. At that time, you will find that things arranged by others turned out to be like this, and this is just the result. Putting the results in the process will be counterproductive.

In addition, breathing is related to the coordination of movements and the depth of practice. For example: several breaths, several breaths, these can not be generalized. Let it be. I hope the answer is useful to you.

No matter what you do, the essentials of breathing are basically the same.

Specifically, when the body squats, exhale; Inhale when the body stands up; Inhale when leaning back; Exhale when leaning forward; Inhale when the heel is on tiptoe off the ground; Exhale when the foot touches the ground; Inhale when your arms are raised; When the arm falls, exhale; Inhale when the arm is retracted; Exhale when your arms are extended. Moreover, body movements should be consistent with the frequency and rhythm of breathing, starting and ending at the same time, and it is best to keep the movements and breathing uniform.

Baduanjin is one of the traditional sports in ancient times. When exercising, combining the movement of the body and limbs with the adjustment of heart and breath has the characteristics of simple action and remarkable effect. Since the Sui and Tang Dynasties, it has been deeply loved by our people, and seven-character songs have been widely circulated. This technique should be gentle and appropriate, and the breathing should be thin, even and deep, which has the function of regulating the viscera, meridians and qi and blood. It can also prevent and correct humpback, humpback, shoulder adduction and round back. Can be used for preventing and treating cervical and lumbar diseases of middle-aged and elderly people.

I haven't studied it myself. Here, I will pass on the specific cultivation process of Ba Duan Jin in the Chinese Qigong textbook to you, with detailed breathing frequency, depth and nodes. I hope it helps you.

First, hold Tian Li three times with both hands, keep your feet shoulder-width apart, be calm and natural, calm your mind and adjust your breath, overcome your tongue, rest your stomach and breathe through your nose. Hands extend forward from the lower abdomen, palms are curved downward and outward, then hands are turned upward, and hands and fingers are crossed in front of the lower abdomen. When you inhale, slowly bend your elbow and lift it up along the pulse. When your arm is raised to shoulder, elbow and wrist level, turn the palm of your hand over your head, straighten your arm, look up at the back of your hand and pause for a moment. When exhaling, loosen your crossed hands, draw an arc down on your side, slowly fall in front of your lower abdomen, still cross your fingers, palms up, and recover like rising. Stop and practice 68 times as before. This trend is mainly the stretching movement of limbs and trunk, which can adjust the muscles, bones and ligaments of arms, neck, back and waist, and has certain preventive and therapeutic effects on cervical spondylosis, scapulohumeral periarthritis, low back pain and flat feet. Inhale when lifting, which can increase.

The movement of diaphragm and intercostal muscle can increase the depth of breathing, which can supply more oxygen-enriched blood to the brain, make the brain awake and relieve fatigue. In addition, when inhaling, the lower abdomen contracts to form reverse breathing, giving full play to the self-massage function of abdominal organs, promoting the secretion of various digestive juices and the blood circulation of organs in body cavity and pelvic cavity.

Second, the left and right bows are like vultures, standing in the same position, with your left foot striding one step to the left, your legs bent under your knees to form a standing posture, your feet are buckled internally, and your feet are used to exert your strength. If you are riding on your back, your hips are crouched, with your hands holding empty fists and your elbows bent on both sides of your hips, about one punch away from your hips. When inhaling, raise your chest horizontally with your hands forward, bend your left arm into an "archer" and pull it to the extreme to the left, which means to tighten the hard bow and open it like a full moon; At the same time, the right hand is extended to the right as an "archer", and the finger is used as a sword finger (ready to eat, the middle finger is close and straight, and the other three fingers are pinched together), and then the head turns to the right, gazing into the distance through the sword finger, indicating that the bow and arrow are waiting. Pause for a moment, straighten your legs when exhaling, pull your hands down and back to your chest, then draw two arcs upward, slowly fall to both sides, and at the same time, retract your left leg and return to the standing position. Then change your right foot and cross to the right, repeat the above actions, and do this alternately for 68 times.

The focus of practicing this posture is the left and right rotation of cervical vertebra, thoracic vertebra and lumbar vertebra, which can improve the blood circulation of the corresponding parts, especially the blood circulation of the head and neck. At the same time, the heart and lungs are massaged rhythmically to enhance the heart and lung function; By stretching the arms and rotating the neck, the muscles, bones and ligaments of the shoulders, neck and chest ribs are exercised and strengthened.

Third, to regulate the spleen and stomach, you must stand as before, with your arms down, your palms down and your fingers forward, and you will stand in a downward pile. At the same time, both hands are curved forward and inward, palms are up, fingertips are opposite, and standing in front of the lower abdomen is like a hug. Inhale, palms down, left hand slowly lifted from the front left, palms up, arms straight, fingertips to the right. At the same time, the right hand is pressed down, the palm is down, the fingertips are forward, and the hands are up and down, and pause for a moment; When exhaling, the left hand slowly falls from the upper left, the right hand moves upward, the hands are turned over, the palms are up, and the front of the lower abdomen is touched, which seems to be on the rise. This exchange was repeated 6 8 times.

This trend mainly acts on the medium coke. Due to the pulling force of alternately lifting and pressing the two arms, the muscles, liver and gallbladder and other organs on both sides can be pulled, which can promote gastrointestinal peristalsis and enhance digestive function. Regular practice can prevent and treat the diseases of the above organs, especially suitable for the prevention and treatment of leap disease.

Fourth, after five injuries and seven injuries, look back. First, stick the eagle point of the left hand to the abdomen below the lower abdomen, and the right hand to the back of the left hand (the opposite is true for women). With abdominal breathing, inhale to make the lower abdomen full, with exhale, turn to look behind the left shoulder, imagine seeing Yongquan point in the left foot heart, and lead the breath to the left foot center; Pause for a moment, inhale again, turn your head to the front at the same time, and guide the breath purposefully, rising from the back of the foot center to the tail, and then to the "Mingmen" point. When exhaling, turn your head to look behind your right shoulder, and do this alternately for 6 8 times.

The whole spine, two thighs and even the whole body are moving, which is helpful to strengthen and improve the function of nervous system, restore fatigue, adjust the qi and blood of viscera, and can be used to prevent and treat hypertension, cervical spondylosis and eye diseases.

5. Shake your head and tail, relax and stand as before, open your left foot horizontally to the left to form a standing posture, keep your body straight, keep your eyes flat, put your hands against your knees, put your fingers inward, and force your elbows. Exhale, guide the Qi of Xiadantian to Zu Xin purposefully, and keep Yongquan point purposefully; Inhale, and swing the trunk forward to the left with the waist as the axis, with the head perpendicular to the left knee and hips supported to the lower right. Visually observe the toes of the right foot, straighten the right arm, and bend the left arm to help swing; Breathe out after a short pause, with the same idea as above, swing in the opposite direction at the same time, and start inhaling when crossing the midline, with the same action as above. Swing from side to side 6-8 times.

Practice this situation and emphasize calmness and relaxation to eliminate tension. The body pitching action, combined with exhaling, intentionally leads the qi in the lower abdomen to the heart, and keeps it in spring, which can reduce the qi and blood, purge the deficiency fire and make the mind clear. At the same time, it also exercises the joints, muscles and ligaments of the waist and neck, which is helpful for Ren Du to rush the meridian qi. This potential can be used for cervical spondylosis, lumbar spondylosis, and insomnia, palpitation and palpitation caused by excessive heart fire.

6. Climb your feet with both hands to strengthen your kidneys and stand still, with your legs straight, your hands akimbo, pointing backward at Shenshu point, inhaling first, and leaning upward and backward at the same time, then exhaling, and tilting your upper body forward at the same time, rubbing your hands to your heels along the bladder meridian, and then crawling forward on your toes to keep the spring point; After a short pause, slowly straighten your waist and hold it to your sides and waist again, so as to draw wind to your waist and protect Mingmen point. Repeat this 6-8 times. This posture is mainly at the waist, and the waist is the kidney house. Long-term exercise of the waist can play the role of harmonizing the pulse and dredging the governor, and has the effects of strengthening the kidney, refreshing the brain and improving eyesight. For patients with hypertension and arteriosclerosis, the head should not be too low when operating.

Seven, save a fist and glare to increase strength, inhale with your left foot and change your position, make a fist with your hands to your waist, with your heart up. The two fists are about three fists apart, and your hands are surrounded by a half moon, which means defending your abdomen or Mingmen point; When exhaling, punch your left fist forward to the left, turn your head slightly to the left, look at the distance with your left fist, and pull your right fist back at the same time to make your left and right arms compete; After a short pause, both fists are retracted at the same time, releasing the virtual fist, making an upward arc and slowly falling to both sides, and returning to the standing position with the left foot, so that the left and right are alternately done for 6-8 times.

This trend mainly exercises the muscles of limbs, waist and eyes. Has that effect of invigorating lung qi, strengthen tendons and bones.

Eight, behind seven bumps, stand well, feet straight, arms naturally drooping, elbows slightly outward, meaning to stay in the abdomen. Inhale, press with your palms flat, lift your heels, and at the same time, your mind is empty and your breath sticks to your back; When exhaling, the heels fall to the ground, the palms droop and the whole body relaxes. Repeat this 6-8 times.

Through breathing and limb guidance, the whole body is relaxed, and the "turbid gas" is led from the beginning to the spring and discharged from the body. When working, the two heels rise and fall elastically with rhythm, so that all joints and ligaments between bones can be exercised through vibration, and at the same time, it is beneficial to the circulation of cerebrospinal fluid and the enhancement of spinal nerve function, thus preventing and treating vertebral diseases and strengthening the regulation function of nervous system.

How to breathe when practicing Ba Duan Jin?

I remember a sentence in an ancient prose in junior high school. "If you don't borrow books, everything in the world is natural." Using this principle, it means that the breathing in Ba Duan Jin Li is not like this, but it is like this in all martial arts. First of all, you should figure out which one is gaining motivation and which one is exerting strength in your practice, so that you can see at a glance whether you should exhale or inhale. Usually inhalation is used in the action of adduction and accumulation, and exhalation is used in the action of outward force. It would be better if you could add the hum and haw of Dantian at the end of the hard work.

Baduanjin used the original description in China's health culture in practice.

Breathe. Breathing guidance is a specific method pursued by China traditional Wushu and Wushu health culture, and practicing Wushu and breathing is very clear. The division of labor is also very fine. Thought, breathing, posture and guidance all show their magical powers in various schools. China traditional martial arts and China health culture have their own practice methods for breathing. It has a clear division of labor between traditional Wushu and China health culture.

Baduanjin, a health preserving skill from ancient times to the present. Among many traditional health preserving methods in China, Baduanjin health preserving exercise method is the one that can get the fastest exercise effect. Wushu practice, Chinese medicine practice, Buddhism and Taoism coach. The * * * posture of many practitioners in practicing Ba Duan Jin leads to many breathing methods. Ba Duanjin, a coach of Chinese medicine and Buddhism, pays attention to breathing naturally and makes full use of gentle and soothing methods when breathing. It is naturally integrated with body movements, which makes Ba Duan Jin's practice soft and smooth, and shows the wonderful essence of Ba Duan Jin's literary practice. The coach of martial arts and Taoism, Ba Duanjin, uses a specific breathing method of Taoism. Guided breathing, its breathing method is to use the close cooperation of posture and breathing to complete an action, a breath and a breath cycle. In the process of breathing, we should pay attention to Tian's specific exhalation method. Taoism pursues immortality, practicing qi and practicing Dan. Taoism also practices medicine, takes medicine and practices Dan. ) practicing martial arts is to fight against martial arts. It is to fight against fighting and pursue strong fighting skills and fighting ability. That is to say, practicing Ba Duan Jin's breathing with martial arts has evolved into the breathing method of qi Shen Dan Tian, and the intervention and support of guiding and tracking breathing method have been widely used in the combined practice of Ba Duan Jin's body movements and breathing, that is, the breathing method of qi Shen Dan Tian in martial arts and Ba Duan Jin's unique whole body exercise method, which makes the ordinary people in Ba Duan Jin have a health care effect once they practice. There are two breathing methods: Ba Duan Jin's practice, and Wen Xiu's martial arts practice presents dual breathing. Ba Duan Jin's practice, each takes what he needs. This is the legend of China Wushu and China health culture.

Ba Duan Jin's exercise is mainly based on natural breathing, and the effect of guided intervention will be better. Take the classic Baduanjin, which is supported by both hands, as an example. When starting, you need to inhale when holding the sky with your hands, and exhale when your hands are turned down and restored. The completion of a complete action must be completed through a cycle of breathing and breathing. Breathing is not allowed in the middle to hinder the completion of normal movements. The perfect combination of breathing and body movements can make the exerciser receive immediate exercise effect. This is the little angel FB's answer to how to breathe when practicing eight-stage cotton. Welcome to comment.

Baduanjin belongs to health-keeping exercise. Qigong is generally divided into guidance and breathing, breathing is breathing, and guidance is limb guidance. Physical instruction exercises include Eight Pieces of Brocade of Five Birds Opera. For example, the six-character formula belongs to breathing exercises, which need to be coordinated, so you can use natural breathing for physical guidance. If you don't breathe long enough, it's easy to hold your breath. Everything is mainly natural and comfortable, but when you breathe, it stagnates.

Breathing can be divided into four types, namely natural breathing, chest breathing, abdominal breathing and reverse abdominal breathing.

With the development of science, people's understanding of breathing is more comprehensive, deeper, better understood and thorough. Breathing is used by people to inhale and exhale, to regulate qi, to follow qi, to cooperate with actions, to cooperate with thoughts and so on. But now breathing can coordinate the heart, brain, central nerve and peripheral nerve, so that the brain command center and heart energy pumping center of human body dominate the whole body under the conduction of central nerve and peripheral nerve.

People call eight delicate movements, eight beneficial movements and eight actions to strengthen internal organs "eight brocade". In particular, Shaolin monks divided Baduan Brocade into "Wen Baduan Brocade" and "Wu Baduan Brocade". The popular eight-paragraph brocade moves are all derived from Shaolin internal skill. When practicing Baduanjin, you should cooperate with breathing and let Baduanjin play its role. For example, before practicing Baduan Brocade, there is a preparatory post, with special emphasis on three elements. One is "posture" and the shape or posture of a standing person. The second is "meaning", the idea that people stand on the stump, give up all distractions, think big but not small, think happy things and unhappy things, think blue sky and white clouds, think the sea and clear water, etc. The third is "breathing", that is, breathing, which links all aspects, coordinates all parts, limbs and organs of the body with breathing, enhances the exercise effect and strengthens the physique.

Stand on the post and breathe, don't move, inhale through the nose and exhale through the mouth. When exhaling, the tip of the tongue touches the palate. The principle of breathing is thin, slow, even and long.

Breathing, movement closing, limb closing or body closing can all inhale when practicing movements. Exhale when stretching or unfolding. You can also inhale in the previous action and exhale in the latter.

According to the movement of exercise, with good breathing, it can strengthen the body and is good for cardiovascular and cerebrovascular diseases.

Hello: I am a snail. I'm glad to answer this question. I hope it helps you!

Baduanjin is easy to learn and suitable for all ages, especially for the elderly and young people who don't have much time to exercise at work. Ba Duan Jin's movements combined with correct breathing methods can get twice the result with half the effort! When practicing for the first time, you can use natural breathing, and you don't have to deliberately pursue breathing to try your best to breathe and breathe. After mastering the movements, do abdominal breathing for three to five times to prepare for breathing, relax your body, lower your shoulders, and hold your elbows and hands on your chest. After breathing smoothly, prepare breathing with reverse abdominal breathing, start breathing, hold your breath for three to five seconds when you pause, and your posture will recover with reverse abdominal breathing. Friends who stick to the correct method will definitely get unexpected surprises! I wish you the best of health!