Reverse breathing
Background
Reverse breathing (also reverse abdominal breathing or Taoist breathing) is a breathing technique associated with qigong and martial arts.[1] It consists of compressing the abdomen while inhaling through the mouth, and expanding it while exhaling through the nose.[1] Practitioners believe that consciously controlling this movement in a way opposite to normal breathing can build up Qi —the animating force believed to flow through all living things — for various applications.[1] The practice is historically rooted in ancient Daoist practices.[2] Daoist meditation traditions emphasized the technique as a way to circulate qi throughout the body for health and longevity. [2]
Qigong, often translated as "energy work," is a holistic healing system that integrates movement, breath control, and mental focus to refine and regulate Qi. Reverse breathing plays a role in many qigong styles, especially those that aim to build internal power and dispel stagnant energy. They aim to help practitioners harmonize with natural rhythms and enhance overall vitality.[3]
Practice and uses
Reverse breathing is introduced after learning natural diaphragmatic breathing. In this technique, the abdomen pulls in during inhalation and expands during exhalation. This method is used in qigong to help direct energy through the body, stabilize movement, and build internal strength.[3][1] The technique is practiced in martial arts including baguazhang, tai chi and other styles of kung fu. Expanding the abdomen while delivering a technique (e.g. punch) can also protect the inner organs from a received counterattack.[citation needed]
References
- ↑ 1.0 1.1 1.2 1.3 Lewis, Dennis (2006). The Tao of Natural Breathing: For Health, Well-Being, and Inner Growth. Shambhala Publications. ISBN 978-1930485143. Search this book on
- ↑ 2.0 2.1 Kohn, Livia (2006). Daoist Body Cultivation: Traditional Models and Contemporary Practices. Three Pines Press. ISBN 9781931483063. Search this book on
- ↑ 3.0 3.1 Cohen, K.S. (1997). The Way of Qigong: The Art and Science of Chinese Energy Healing. Ballantine Books. Search this book on
Further reading
- Blazek, D.; et al. (2021). "The effect of breathing technique on sticking region during maximal bench press". Biology of Sport. 38 (3): 445–450. doi:10.5114/biolsport.2021.100362. PMC 8329978 Check
|pmc=value (help). PMID 34475625 Check|pmid=value (help). - Chia, Mantak (2006). Iron Shirt Chi Kung. Inner Traditions/Bear. ISBN 978-1594771040. Search this book on
- Farhi, Donna (1996). The Breathing Book: Good Health and Vitality Through Essential Breath Work. Henry Holt and Company. ISBN 978-0805042979. Search this book on
- Frantzis, Bruce Kumar (2006). Opening the Energy Gates of Your Body: Qigong for Lifelong Health. North Atlantic Books. ISBN 978-1583941461. Search this book on
- Horwood, Graham (2008). Tai Chi Chuan and the Code of Life: Revealing the Deeper Mysteries of China's Ancient Art for Health and Harmony. Jessica Kingsley Publishers. ISBN 978-1848190016. Search this book on
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