Reverse abdominal breathing is physiologically called variable volume breathing. When inhaling, the abdominal muscles contract, the abdominal wall retracts or slightly invaginates, and the diaphragm contracts less, making the abdominal cavity smaller; When exhaling, the abdominal muscles relax, the abdominal wall bulges, and the diaphragm rises and falls, which makes the abdominal cavity larger. Symmetrically speaking, it is abdominal breathing, and physiologically it is called isovolumic breathing.
Reverse abdominal breathing is physiologically called variable volume breathing. When inhaling, the abdominal muscles contract, the abdominal wall retracts or slightly invaginates, and the diaphragm contracts less, making the abdominal cavity smaller; When exhaling, the abdominal muscles relax, the abdominal wall bulges, and the diaphragm rises and falls, which makes the abdominal cavity larger. Symmetrically speaking, it is abdominal breathing, and physiologically it is called isovolumic breathing.
How to practice "reverse abdominal breathing"
Since reverse abdominal breathing plays a great role in keeping in good health and improving internal strength, why don't many teachers teach it at ordinary times? To this end, I consulted several famous teachers in China. The answers are: first, beginners should pay attention to boxing movements, and talking about breathing too early will interfere with their correct intentions; Second, practicing breathing is easy to make mistakes. Therefore, it is emphasized to use "natural breathing" when practicing boxing. After practicing boxing for a period of time, you will naturally "realize". The first reason for not teaching breathing for the time being is correct. The intention of practicing boxing must focus on the action of boxing, and pay attention to the enemy's situation and the meaning of the action, just as the boxing theory says, "The whole body is focused on the spirit, not the qi, but the qi is stagnant." But not paying attention to breathing does not mean not practicing breathing, because some people will realize it in two or three years, some people may take ten or eight years, and some people may never realize it. Moreover, "natural breathing" itself has no definite meaning. "Natural breathing" can be chest breathing, abdominal breathing or reverse abdominal breathing. After getting familiar with the routine, I began to practice standing on the pile and breathing backwards. After more than two months, I became a habit. You don't even need to breathe when you put it on the shelf again. Naturally, I used reverse abdominal breathing in boxing. The same is true of Shaolin Qigong introductory breathing training. As for the fear of "problems", we should pay attention to it, but we should not give up eating because of choking. The main thing is to prevent holding your breath and trying to breathe. The key is to relax.
At the beginning of the exercise, according to the instructions, "When inhaling, the abdominal muscles contract and the abdominal wall retracts or slightly invaginates" and "When exhaling, the abdominal muscles relax and the abdominal wall bulges" (the so-called "bulge" is mainly intentional). Obviously, this is a kind of "abdominal muscle movement" accompanied by breathing. This kind of exercise, with the flavor of "encouraging", does not meet the requirements of internal gas fluctuation with intention to bleed air, but it has to do corresponding actions, otherwise it will be difficult to get started. Therefore, on the one hand, we should "inflate", on the other hand, we should try not to exert our strength, gradually reduce our strength and increase our intention, so as to master the "anti-abdominal breathing method". Another traditional method is "suffocating the abdomen". Correctly grasping the abdomen of qi sinking can achieve "reverse abdominal breathing", that is, the method of internal qi ascending and descending. How to master Shen Dantian correctly? In boxing, with the opening and closing of boxing potential, it is accompanied by opening, sucking and closing. When exhaling, I intend to let the "qi" sink into the abdomen along ren meridian; When inhaling, Tian Dan's qi rises to the life gate through the perineum, or when inhaling, no thoughts are added for the time being. The stagnation of qi in the abdomen is not stagnation, but a living process of qi circulation, that is, the process of internal qi sinking in the abdomen with the intention of exhaling. If there is a sink, there will be a rise. If you are angry for a long time, you will naturally understand. Some people think that abdominal breathing is naturally formed on the basis of skilled movements, and it is better to emphasize natural cooperation. I think if we let nature take its course, we will be blind to some extent, or spend more time or even waste time. Fortunately, Tian's practice can make up for this. As long as the field is used properly, you can master reverse abdominal breathing. However, you still have to understand the law.
What is the relationship between reverse abdominal breathing and qi stagnation and "moving qi with the heart" and "moving the body with qi"? How to achieve "massive stagnation in the body"? Take Tai Ji Chuan's "Ma bu" of Type 42 as an example. When exhaling, the gas sinks into the abdomen, and the breath is held (or exhaled). At the same time, the internal qi emanates from the back of the waist (the gas sticks to the back) to the limbs, and the internal qi reaches the hind feet, and the gas reaches the force, generating pedaling force to make the whole body lean forward. When the internal qi reaches the front foot, it generates supporting force, stabilizes the center of gravity, and the internal qi reaches the upper limb, generating reclining force. Take Yang's "knee jump" as an example. When inhaling, the internal qi is distributed on the lumbar spine from the abdomen through the perineum, and the right hand is raised and the left hand is closed in front of the abdomen. Then exhale, push your right palm forward, hold your knees in your left hand, and lunge your right foot, and the gas will sink into your abdomen. At the same time, the air will spread away from the limbs, and the feet will push the support, and the strength will be generated in the heel, through the waist, and set in the palm and fingers. In a word, it is important that you get angry all over and blend in.
The essence of the anti-abdominal breathing method is to use the mouth and nose to breathe, take the idea and boxing potential as the guide, and combine the relaxed qigong state to promote the rise and fall and surge of internal qi, so as to achieve the "heart-moving qi", "pneumatic body" and "qi does not stagnate in the whole body" mentioned in the boxing theory. What is worth mentioning here is the trick of "relaxing". The boxer has a saying: "As long as it is loose, the gas can pass." Therefore, the combination of "relaxation" and "qi" is unforgettable in every movement of boxing and walking, and it is also a practice of "qi is straight and harmless".
It should be pointed out that the key to practicing "Qi" is "Yi". As for whether to cooperate with breathing, there are many opinions and practices. Only through my own practice can I understand that it is better to add reverse abdominal breathing.