(1) Tugunaxin

The core idea of exhaling art is to spit out the old and accept the new, and use the new to abandon the old. Vomiting is to spit out the old and the dead through deep exhalation. That is, through deep inhalation, you can get new breath and get angry.

Back in Zhuangzi? Breathe, trade in the old for the new? Said. People are exchanging gas when inhaling and exhaling, but when exhaling, the area where alveoli contact and exchange gas is very small. Every time a person inhales, the carbon dioxide pollution gas remaining outside the mouth, trachea and alveoli will be re-inhaled into alveoli, reducing the efficiency of alveoli. Breathing and inhaling can spit out polluted air as much as possible, make room for inhaling fresh air, and reduce breathing frequency and energy consumption on the premise of ensuring human energy efficiency.

(2) The quality of breathing? There are four things.

The key to the art of breathing is to control breathing. What about "difficult classics" Breathing and resting? It means inhaling and exhaling. ? Interest? The original intention of a sentence is to control with the mind? Since? And then what? Since? It means nose, that is, controlling breathing with your mind, or controlling yourself by controlling breathing with your mind.

The Eastern Han translation of the An Ru Bible by Buddha says that there are four kinds of rest: one is wind, the other is qi, the third is rest and the fourth is rest. Sound is wind, quietness is gas, going in and out is breathing, and gas going in and out is not enough to breathe. ? Ancient health care experts summarized the form of breathing as? Four stages? Wind, wheezing, breathing and rest. Wind phase refers to the audible breath in and out; Asthma means that although you can't hear the sound, you still feel stagnant and unobstructed when inhaling and exhaling; Gas phase means that although breathing is silent and not stagnant, the entry and exit are not fine enough; Breathing phase refers to deep and uniform breathing that occurs in a high degree of silence, and the flow of qi is continuous as silk. Only the rest stage is the breathing state pursued by guiding exercise. In the Eastern Han Dynasty, Laozi's On the Princess on the River explained this way:? Breathe through the nose and mouth when it is continuous and subtle, if it can be recovered, if it is unnecessary. ?

(3) Tao Hongjing? Six-character formula?

In the Northern and Southern Dynasties, Tao Hongjing put forward in the Record of Raising Sex and Prolonging Life? Six-character formula? :? If you are angry, it means sucking; Breathe out six, that is, blow, shout, hey, oh, shh, okay, let it all out. ? Treatment depends on bending over, blowing to get rid of wind, calling to get rid of heat, crying to get rid of annoyance, resting to rest, resting to disperse stagnation, and snoring to slow down. ?

Second, eat gas.

Eating gas, also known as inhaling gas or inhaling gas. Shan Hai Jing says that some people live by swallowing air and small fish. "Dai Dai"? The core monument of Yi Yisheng:? Carnivores are brave, grain eaters are clever, gas eaters die, and non-eaters die. ?

1973, the silk book Quegu Shi Qi was unearthed from the Western Han Tomb in Mawangdui, Changsha. Avoiding valley is an advanced cultivation method, that is, you don't eat food, just breathe air to maintain your life. The article says that when the valley is just broken, there will be top-heavy and weak hunger. Blow? Solve it by eating gas. This article has appeared many times? Food one? , that is? Take a breath? Or? Eat gas? The name of the province? One? What does this mean? Jing yuan? . Have the people who eat gasoline left? Huh? Blow? Spit out the gas in your body before eating? One (gas)? . Four seasons? One (gas)? Can be ruled out? Turbid yang? Tang Feng? Frost fog? Lingyin? For example, polluted air that is not good for human body. Huangdi Neijing? Su Wen? Ancient naive theory: despair and nothingness, followed by true spirit? Breathe the essence and be independent. ?

Eating gas is not only to absorb ordinary air, but also to absorb the righteousness of the four seasons between heaven and earth, the essence of the sun, the moon and the stars, so as to live forever. When you are persuaded, you die from midnight to midnight, and you are angry from midnight to Japan and China. The Taiqing Huang Zhen Classic says:? When you were born in the middle of the night, you were calm. When you knock your teeth 36 times, hold them with your hands and lie on your back with your eyes closed. When you exhale often, you will close your mouth, fill your throat and swallow it slowly. You will feel silent when you are in your stomach, and you will be hungrier when you are full. ?

In addition, there are ways to gain internal strength. Spit out the turbid gas in the body first, and when the exhalation is about to stop, drive the internal force to rise to the throat, and then swallow it in one gulp. The qi that rises in the body with exhalation is called internal qi.

Xu Xun's "Ling Jian Zi" in the Jin Dynasty goes:? Anyone who regulates the throat with qi uses internal qi, which is called internal Dan. The spirit in my heart is continuous. Don't use external qi in the upper section to induce external wind and damage the five internal organs. ? C Qian Han, a health care practitioner in Ming Dynasty, wrote a 16-character health care order in "Essentials of Repairing the Age": once inhaled, it will rise (lifting the anus and shrinking the kidney) and the qi will return to the navel. Swallow when you mention it. ? It also means to return to the abdomen.

Third, guide the circulation of qi.

(a) determined by the application and shape of birds.

Introduction was quite common in the Spring and Autumn Period and the Warring States Period. At that time, the theory was relatively simple, mainly by activating the bones and muscles, promoting the circulation of qi and blood in the body, preventing the stagnation of qi and blood meridians, and preventing the atrophy and weakness of bones and muscles, which is equivalent to aerobics today. Cultivate appearance? The role of body shaping.

Zhuangzi? Deliberately say:? Breathe, get rid of the old and get new. The bear has passed the application of the bird, just for longevity. This road (guide) leads and nurtures people, and Peng Zushou's test friends are also good. ? So-called? Bird sinking? It's the art of instruction. Ge Hong of Jin Dynasty pointed out in his book Bao Puzi, what are the main points of Taoism? Do you know how to bend and stretch? What is the mechanism of guidance? Announce camp guards? That is, preaching, teaching, defending qi and promoting the movement of qi in the body. Huangdi Neijing? Su Wen? The theory of strange diseases also records the treatment of a disease with special guidance, called? Interest products? Diseases that are unfavorable to qi, that is, poor breathing and stagnation of qi.

(2) Guidance and dancing

Guidance has a routine, also known as? Dancing? . "Lu Chunqiu? The ancient music article says:? At the beginning of the previous home, yin qi stagnated and the waterways were blocked, which failed to achieve the original purpose. People are depressed, stagnant and unable to contract, so they pretend to dance to promote it. ? His whole article also says:? Running water does not rot, fulcrum does not lag, and moves. So is Qi. Shape does not move, essence does not flow; If the essence does not flow, the qi will be depressed. ?

(3) Guidance and massage

Huangdi Neijing? Su Wen? Different ways to discuss "Cloud:? The treatment of flaccidity, syncope, cold and heat should be guided by stilts. ? The Tang Dynasty's "The Sound and Meaning of the Classics" said: Ordinary people rub themselves and pinch themselves, stretch their hands and feet, and get rid of fatigue troubles, which is called guidance. ?

Is Sean recorded in Historical Records? Is it to learn to break through the trough and guide intellectual people to fit in? . Tang's "The Secret of Outer Taiwan" notes: It is cited as invigorating the bones and muscles and moving the limbs. Theoretically speaking, pressing skin and meat, lifting legs, raising hands and feet, covering dizziness and other diseases are mostly caused by lack of exercise, so it is necessary to guide treatment. ? Hanshu? There is a preface to Huangdi Zazi in Yiwenzhi. Step by step? That is, walking guidance, but it has long been lost. I guess it's similar to dancing, piling and boxing.

(d) wuqinxi and Yijinjing

The guide map unearthed from the Western Han Tomb in Mawangdui, Changsha (Figure 5. 1) records the movements of harriers, cranes, bears, turtles and other animals, which can be regarded as the beginning of martial arts bionic. In the Eastern Han Dynasty, Hua Tuo accelerated the slow pace of simulated animals and evolved into? Wuqinxi? ,? Five birds? Namely tigers, deer, bears, apes and birds.

The legend of Yijinjing was spread by Dharma in the Northern Wei Dynasty. Although it is integrated into the meditation of Indian yoga and Buddhism, its twelve movements are based on breathing and guidance. Long-term practice can not only enhance strength, but also strengthen bones and muscles, which shows that the guided qi-moving technique has a close inheritance relationship with traditional Wushu.

(5) The gas guide will be harmonious and the introduction will be gentle.

After Wei and Jin Dynasties, influenced by metaphysics, inductive theory began to deepen. Zhuangzi by Li Yi in Jin Dynasty? On purpose, let it go? A tour guide? Interpreted as? The air guide will be harmonious, and the introduction will be gentle. , is the combination of breathing movement and body movement.

(6) guide the operation of the gas

Huangdi Neijing written in the Han Dynasty? Uncle ling? "Function" and "Qi" are juxtaposed. There are two direct references to breathing in the caption of the guide map unearthed in Mawangdui. Like what? India (back) muddy (shout)? With what? (ape laughs) Zheng? . ? Silver soul? It means to lean up and sing. Muddy cage? This is the howl of an ape. The corresponding shape (lower right corner) in the picture is to expand the chest and raise your hands backwards. Its action is aimed at strengthening the respiratory function of the lungs, that is, through? Shape? Vivid? Intention? Air conditioning? Achieve the purpose of controlling breathing.

The fifth chapter of Laozi's Tao Te Ching says:? Between heaven and earth, still charming! Empty and unyielding, move out. ? It means that between heaven and earth, isn't it like a bellows? Although it is empty, it will not be exhausted. The more people are eliminated, the more air there is. Qi-guiding circulation relies on body movement, like pulling bellows, to promote the movement of qi pulse, which not only increases the energy exchange between the body and the outside world, but also promotes the energy exchange between tissues in the body, increasing the total amount, depth and quality of energy exchange.

(7) Guo Moruo's interpretation of "Ming of Qi"

Tianjin History Museum has a piece from the Warring States Period? Qi Zhang Mingyu birthday? (Figure 5.2) It was once hidden by the Li family in Hefei, and 45 words were engraved on the dodecahedron:? Gas circulation, deep storage, storage is stretching, stretching is down, down is fixed, fixed is fixed, fixed is sprouting, sprouting is long, long is retreating, retreating is the sky. It's a few days in the sky and a few days underground. Shun leads to life, and reverse leads to death. ?

Guo Moruo translated it as: Breathe in deeply when moving qi, and the accumulated gas in the body will increase, then draw the gas down and stop for a while, which means that the gas is fixed in the lower coke; Then slowly exhale, such as the buds of vegetation, grow up, quit in the opposite direction of the downward path, and retreat to the top; That is, exhale slowly until all the dirty gas in the abdomen is spit out. In this way, the cat goes up and the cat goes down. If you follow this trip, you will live, but if you go against it, you will die. The inscription says? Breathe out? The key point is to divide the circulation of qi into nine stages: deep? Storage? Stretch? Settings? Solid? Meng? Dragon? Back? God? Treatise on Febrile Diseases, the earliest literature of promoting qi circulation and keeping in good health in China era, reveals the idea of promoting abdominal breathing and promoting qi circulation by stretching posture.

Fourth, meditation.

(a) Yan Hui forgot.

Zhuangzi? The master recorded a conversation between Yan Hui and Confucius. What is this? Sit back and forget it? . Yan Hui told the teacher that he had made progress. Confucius asked him what progress he had made, and Yan Hui told the teacher. Forget rituals and music. ?

Confucius said it was good, but not enough. A few days later, Yan Hui said. Forget benevolence and righteousness? . Confucius said yes, but it was not enough. Until Yan Hui said? Do nothing? Confucius was very surprised and asked: What is forgetting? Yan Hui said? Broken limbs, agility, shape knowledge, the same as the avenue, is forgotten. ? It means forgetting your limbs, stopping your thoughts, abandoning your body, getting rid of knowledge and wisdom, and integrating with the road. It's called. Sit back and forget it? .

(B) Zhu Sit-in for pranayama

Sitting and forgetting developed into meditation and pranayama in Neo-Confucianism of Song and Ming Dynasties. Zhu said: When you start learning Kung Fu, you must sit still. Sit-in was originally planned. Although it is inevitable to collect things one by one, there is also a place to stay. ? Zhu's "pranayama" says: Giving advice on pranayama is also a method of nourishing the heart. For people with uncertain heart, breathing is often long, and inhalation is often short, which needs to be adjusted. When the rest stops, my heart will gradually settle down. As the saying goes, there is no violence against your will.

Rumor:? The tip of the nose is white. I looked at it, anytime, anywhere, inclusive and awkward. Quiet and hissing, like fish in a swamp in spring. If you move, you will suck, like a hundred insects sting. The opening and closing are wonderful. ?

(3) Heart fasting, keeping one, and meditation

With Confucianism? Sit back and forget it? Similarly, Taoism and Zen are more prosperous? New house? Shouyi? And then what? Meditate? And other methods. Zhuangzi? The presentation of the human world? New house? Concept:? If you make up your mind, don't listen to your ears, listen to your heart; Don't listen with your heart, listen with your breath. The ear stops at listening, and the heart stops at symbols. air

Also, waiting for things is empty. Only the Tao is empty, and the empty person is also loyal to the heart. ? Is it in the article "In the Future" again? Shouyi? The art of:? Ignore and listen, silently hold God, and the shape will be self-correcting. You must be quiet and clear, and you can live forever without working hard and shaking your essence? .

Dunhuang suicide note "Breathing? What does Gong Jingmiaoji have? Sitting on your feet? And then what? Close your eyes and see the umbilical cord? In two sentences, the former is about how to sit, and the latter is about how to concentrate on looking at the cavitation and look inside. Based on the theories of Indian yoga and Confucianism, Taoism and Zen, Zen Buddhism has evolved into a meditation method in China, which also pays attention to controlling breathing and paying attention to? Observation? .

(4) Su Shi's meditation skills.

In the Song Dynasty, did Su Shi describe it in Zhang Shang Daoan Health Preservation? Look inside and forget? Methods: Every night, after the baby is born, put on clothes, face east and south, set your feet well and knock your teeth 36 times. Hold tight, stop breathing and look at the five internal organs: white lung, green liver, yellow spleen, red heart and black kidney. The second idea is that the heart is inflamed, and the light is clear and enters the abdomen, while the abdomen is full of qi, that is, it is only transferred in and out, that is, the tongue is connected with the lips and teeth, and the body fluid is washed.

This visualization method is different from other methods because it has color. The five internal organs in meditation have different colors: white lung, green liver, yellow spleen, red heart and black kidney.

Fifth, listen to the fixed point behind you.

Many people have a thick and muddy smell when practicing boxing. How to deal with it? On the one hand, of course, we should insist on exercising, because asthma and shortness of breath are all manifestations of weak skills. Insist on exercise, lung capacity increases, the body has the strongest oxygen absorption ability, and breathing naturally becomes longer. In addition, if there is a shortcut, it is the asthma point behind the ear, which can immediately make the nasal breathing slight. The back of the ear can make the center of gravity of the human body move back slightly, reduce the pressure on the chest and stretch the organs such as lungs and diaphragm.

In addition, Dingchuan point itself has a good effect on treating cough and asthma. Dingchuan point is located on the median line of human back, 0.5 inch away from Dazhui point under spinous process of the seventh cervical vertebra. Dingchuan point has the functions of relieving cough and asthma, dredging and regulating lung, and the effect is obvious. Clinical treatment of bronchial asthma, bronchitis, tuberculosis, whooping cough, neck sprain and contusion with Shu Fei point and Zhongwan point. In daily life, when a child coughs constantly, adults always pat him on the back, in fact, just to shoot this asthma spot.