Cloud Hands
The Gentle Mind-Body Arts of T'ai Chi Ch'uan and Chi Kung

Breathing Practices:
Taijiquan, Qigong, and Yoga


Compiled By
Michael P. Garofalo

Links      Bibliography     Quotations     Exercises

October 25, 2004

This webpage is now being updated at: 
http://www.egreenway.com/wellbeing/breathing.htm

Cloud Hands - Yun shou

Quotations

Breathing, Breath, Air, Prana, Penuma, Ch'i, T'u Na, Vital Energy, Qi, Pranayama

"In the case of a living being, this 'breath' (pneuma) was that particular combination of air and fire that
was called psyche (life-soul), and by penetrating all the tissues it made them live tissues.  Similarly, in 
the macrocosm, God was conceived as a breath penetrating and controlling and unifying the whole of
the world.  This unifying breath was the worlds' psyche: the world was a living being, as indeed it had
been for Plato in the Timaeus, and it was animated by a perfect intelligence.  This conclusion is best
seen as an act of faith, inspiring and comforting."
-  F. H. Sandback, The Stoics, p. 75

"The respiratory center of the brain, which receives chemical, reflex, somatic and cerebral
inputs, is a good computer in automatically regulating the rate, depth and pattern of respiration
under various situations.  Artificial regulation during physical exercise is not the best for
health."
-  Journal of the American Medical Association 246:1967, 1981.  

"The form of energy composing the chakras and currents in the subtle body is unknown to
science.  The Hindus call it prana, which means literally "life" - that is "life-force."  The Chinese
call it ch'i, the Polynesians mana, the Amerindians orenda, and the ancient Germans od.  It is
an all-pervasive "organic" energy.  In modern times, the pyschiatrist Wilhelm Reich attempted
to resuscitate this notion in his concept of the orgone, but he met with hostility from the 
scientific establishment.  More recently, Russian parapsychologists have introduced the
notion of bioplasma, which is explained as a radiant energy field interpenetrating physical
organisms."
-   Georg Feuerstein, "Yoga: The Technology of Ecstasy," 1989, p.258.  

"The Chinese character for qi (ch'i)is usually translated into English as "vital energy" or "life force," although
its literal meaning is "breath."  No modern Western idea corresponds exactly to the range of meanings
of qi.  It is the central explanatory concept in the Huangdi Neijing (The Yellow Emperor's Inner Book), 
the most comprehensive early medical document in China (c 50 B.C.).  In an analysis of qi within the 
Chen tradition, nineteenth-generation Inheritor Chen Zhenglei suggests that:

      It does not refer to the oxygen breathed into the chest and the different kinds of strength (Li)
      in  the human body, but refers to - from Traditional Chinese Medicine - Correct Qi (Zhen Qi),
      Original Qi (Yuan Qi), Meridian Qi (Jingluo Zi Qi), Refined Qi (Zhen Qi), and from the study of
      martial arts and qigong, Internal Jing ((Neijing) and Internal Work (Neigong).

Qi exists in the human body without form, color or substance.  The ancient Chinese likened it to fire,
and early Chinese pictographic characters depicted it as "sun" and "fire."  Within Daoist literature
qi was seen as a form of vital heat akin to sunlight, without which life could not exist.  Today, the most
widely used character for qi depicts steam rising from cooking rice."
-  Davidine Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 44-45.        

"The air they breathe, being a living element with both physical and psychical properties, carries a subtle
vital energy.  This in India is named by the Sanskrit word prana; in Tibet it is called sugs, in Aikido, 
Japan, ki, and in China, ch'i.  By controlling its circulation throughout the body, man is able to 
attain spiritual enlightenment or illumination."
-   Frank Waters, Mountain Dialogues, p. 70

"One of the most important terms in Taoist lore is Ch'i.  The word has been variously translated as:
passion nature, material principle, constitutive ethers, force, energy, breath, power, great breath, etc."
-  R. G. H. Siu, Ch'i, p 256

"The men of old breathed clear down to their heels."
-   Chuang Tzu

When I feel blue I start to breathe.  

"In 1973, a silk book, Fasting and Taking Qi (Que Gu Shi Qi Pian) and a silk painting Daoyin 
Chart (Dao Yin Tu) of the Western Han dynasty (206 B.C. - A.D. 24) were unearthed from the 
Han Dynasty Tomb Mawangdui No. 3 in Changsha, Hunan Province. The book records the 
Daoyin method for guiding Qi and the chart covers 44 colored paintings presenting human 
figures imitating the movements of a wolf, monkey, ape, bear, crane, hawk, and vulture. Thus, 
they reveal that the Chinese began to teach Qigong pictorially as early as the beginning of 
the Western Han dynasty."
-  History of Qigong

This webpage is now being updated at: 
http://www.egreenway.com/wellbeing/breathing.htm

"The pneuma which is mixed with the two inert elements in any physical thing is at once moving outwards
towards the surface and inwards towards the center.  The outward movement gives the object size, shape,
and other qualities, the inward integrates it, causes it to be one thing, a single substance."
-  F. H. Sandback, The Stoics, p. 77

"Breathing Out -
Touching the Root of Heaven,
One's heart opens;
The Dragon slips into the water..
Breathing In -
Standing on the Root of Earth,
One's heart is still and deep;
The Tiger's claw cannot be moved.

As you go on breathing in this frame of mind, with these associations, alternating
between movement and stillness, it is important that the focus of your mind does
not shift.  Let the true breath come and go, a subtle continuum on the brink
of existence.  Tune the breathing until you get breath without breathing; become
one with it, and then the spirit can be solidified and the elixir can be made."
-  Chang San-Feng,  Commentary on Ancestor Lu's Hundred-Character Tablet
   Translated by Thomas Cleary, Vitality, Energy, Spirit:  A Taoist Sourcebook, 1991, p. 187. 
    Poetic interpretation by Mike Garofalo of expository text of Chang San-Feng.  

"Viruses and microbes live best in low oxygen environments.  They are anaerobic.  That
means, raise the oxygen enviornment around them and they die."
-   Edward Mccabe

"Only those who know how to breathe will survive."
-   Pundit Acharya

" Energy is the essential stuff for structural integrity and mechanical and chemical processes, 
while ch'i is the essential stuff for pattern perpetuity and thinking and feeling.  While energy
metabolism accounts for the vigor of health in the physical sense, ch'i-metabolism accounts
for the well being of the person in the psychic sense."
-  R. G. H. Siu, Ch'i, p 263

"Breathing control gives man strength, vitality, inspiration, and magic powers."
-   Chuang Tzu

"Without full awareness of breathing, there can be no development of meditative
stability and understanding."
-  Thich Nhat Hanh

"For the living man, the psyche is a 'breath,' a compound of air and 'constructive' fire, that extends 
throughout his body, with which it is totally blended, giving life and warmth, growth and maintenance.
But there is a part, call the hegemonikon or centre of command, lodging in the heart, which is the
seat of sensation, assent, impulse, passion, thought and reason.  From this there extend seven
breaths to the eyes, ears, mouth, nose, and skin to convey the incoming stimuli which cause
sensation."
-  F. H. Sandback, The Stoics, p. 83

"Ancient daoyin methods began to mature during the Warring States (770-221BC) period. 
The inscription on a jade article of this period, now preserved at the Museum of Tianjin, is 
the earliest extant writing about ancient daoyin practice. Carved on a small jade ornament 
with 12 surfaces, it is an ancient-style prose composed of 45 Chinese characters, which 
was translated by the late poet and historian Guo Moruo into the vernacular as follows: 
''Draw a deep breath, direct it downward and let it stay there. Then exhale and direct the 
breath upward like a growing sprout, in a direction just opposite to the inhaling route and 
up to its dead end. The heavenly essence thus goes up and the earthly essence comes 
down. One who follows this law will live, otherwise one will die." This is a description of 
the whole process of breathing in daoyin practice."
-   Ancient Daoyin: Mother of Modern Qigong

"And now I see with eye serene,
The very pulse of the machine.
A being breathing thoughtful breaths,
A traveler between life and death."
-   William Wordsworth

"Of greater interest are differences in the actual practice of T'ai Chi Ch'uan.  Acknowledged
Masters give conflicting instructions for breathing.  Books by Cheng Man-ch'ing do not specify
when to breathe in or out.  In Body Mechanics of T'ai Chi Ch'uan, William Chen instructs you
to breathe in when you push.  In Imagination Becomes Reality, T.T. Liang instructs you to
breath out when you push.  In Yang Style T'ai Chi Ch'uan, Dr. Yang Jwing-Ming teaches you
to breathe out when pushing, but using "reverse-brathing" in which the abdomen is pulled
in while breathing in and pushed out while breathing out.  Perhaps there is more than
one correct way to practice.  The instructions of any one skilled teacher or author should
not be taken as gospel."
-   Dan Mozell, "Objectivity in the Internal Arts"
    Internal Arts, Vol. 3, #4, July 1988, p. 14

"Deep flowing breath is essentially arousing and exciting."
-   Michael Sky

"Regulate the breathing, and thereby control the mind."
-  B.K.S. Iyengar

"There is one way of breathing that is shameful and constricted.  Then there's 
another way; a breath of love that takes you all the way to infinity."
-   Rumi

"Breathe the old out and the new in."
-  Adage of Taoist Breathing Practices (Tu Na)  

"Today, I want you to notice how you're breathing throughout the day. This simple activity can
tell you the state of your nervous system -- and by learning to control your breathing, you can 
influence the regulation of your heart rate, blood pressure, circulation, and digestion. Since
you have more control over exhalations, focusing on this part of your breathing is one good 
way of learning how to breathe deeper. Use the muscles between your ribs to squeeze air 
out of your lungs -- when you move more air out, you will automatically take more air in. As 
you breathe in and out, think of the cycle as having no beginning or end. Practice this 
exercise as often as you like, but I recommend doing it at least once each day."
-  Andrew Weil, M.D., Good Morning From Dr. Weil, On-line Newsletter, 6/9/2003

"Your breathing determines whether you are at your best or whether you are at
a disadvantage."
-   Carola H. Speads

"For breath is life, and if you breathe well you will live long on earth."
-  Sanskrit Proverb

"Nearly every physical problems is accompanied by a disturbance of breathing.
But which comes first?"
-   Hans Weller, M.D.  

"According to a long-held tradition, Huang Ti, the so-called Yellow Emperor, who began
his rule around 2700 B. C., practiced a form of exercise called Tao Yin with the aim of 
increasing his life span.  The word Tao means "guide," and Yin means "leading."  These
terms give a hint of how the exercise works: the movements of the limbs guide the 
circulation of the blood so that the tissues throughout the body can be repaired and 
cleansed more efficiently.  The movements also lead the breath in and out of the lungs,
so that more oxygen can be inhaled to nourish and energize the body and the poisons
can be exhaled more efficiently.  ...  Essential to the practice of Tao Yin was the way in
which the movements of the limbs were combined with the breathing.  It is actually this
combination that make the exercise so beneficial for health.  Huang Ti's exercises 
were also know as T'u Na.  The word T'u means "exhale," and Na means "inhale."
-   Dau Liu, T'ai Chi Ch'uan and Meditation, 1986, p. 3.

"Improper breathing is a common cause of ill health."
-   Andrew Weil, M.D.  

"Emotional and physical states can be altered by changing the breathing pattern."
-   Wilhelm Reich

"Pranayama is the regulation of the incoming and outgoing flow of breath with
retention.  It is to be practiced only after perfection in asana (physical
posture/form) is attained.  Pranayama has three movements; prolonged and
fine inhalation, exhalation and retention; all regulated with precision according
to duration and place.  The fourth type of pranayama transcends the external and 
internal pranayamas, and appears effortless and non-deliberate.  Pranayama
enables the mind to become fit for concentration, and removes the veil 
covering the light of knowledge and heralds the dawn of wisdom."
-  The Yoga Sutras of Patanjali, 11:49-53, c 500-200 BC
    Translated by B. K. S. Iyengar

"Breathing is the first place, not the last, one should look when fatique, disease,
or other evidence of disordered energy presents itself."
-   Sheldon Saul Hendler, M.D.

This webpage is now being updated at: 
http://www.egreenway.com/wellbeing/breathing.htm

Essential to the practice of qigong and taijiquan is the control of breathing,
the coordination of breathing with specific movements, the requirement to
do deep adominal breathing, relaxing and opening the upper torso to
allow for deeper breathing, and the release of breath when power is
given out.   

"Fear is excitement without the breath."
-   Fritz Perls, M.D.  

"The first task of breath control is to regulate, or harmonize, the various life currents
in the body.  The second task is to guide the life force (prana) along the central axis,
the sushumna-nadi ("most gracious conduit"), which extends from the lowest energy 
center or cakra at the base of the spine to the energy center at the crown of the head.
This is the acknowledged method for achieving both health and ecstasy (samadhi) 
through the awakening the serpent power, the "support of all Yoga practice,"
as the Hatha-Yoga-Pradipika (III.1) puts it.  Through breath control the yogin energizes
and harmonizes the body and thus creates a solid foundation for mental concentration
and the induction of higher states of consciousness, as well as the complete transcendence
of the body-mind in the moment of enlightenment."
-   The Shambhala Guide to Yoga, Georg Feuerstein, p. 77  

"Breathing in, I calm body and mind,
Breathing out, I smile.
Dwelling in the present moment,
I know this is the only moment."
-   Thich Nhat Hanh

Opening Hands, Closing Hands
By Michael P. Garofalo

"Standing at the Mysterious Pass
Centered in the Eternal Now,
Balanced in Body and Open in Mind,
Rooted into the Sacred Space,
Motionless as the Golden Mountain,
Fingers around the Primeval Sphere.

Dragons and Tigers are still dreaming -
Ready for Rebirth. 

I breathe in, the World Breathes Out.
The Gate of Space opens;
Heaven moves and Yang is born.
The hands move out, embracing the One.
The mind settles and is clear.
The Dragon Howls,
Ravens fill the Vast Cauldron,
Mind forms melt like mercury,
Spirit rises in the Clouds of Eternity.
Yin appears like the moon at dusk.

I breathe out, the World Breathes In.
The Doors of Emptiness close;
Earth quiets and Yin is born.
The hands move in, entering the One.
The body settles and becomes whole.
The Tiger Roars,
The Great Ox is nourished by the Valley Spirit, 
Substances spark from flaming furnaces,
Essence roots in the Watery Flesh.
Yang appears like the sun at dawn.

Dragons and Tigers
Transformed within the Mysterious Pass -
Chanting and Purring.
Awakened,
Peaceful,
Free."

-   Michael P. Garofalo, Opening at the Mysterious Pass
    Opening Hands and Closing Hands in Sun Taijiquan

"Ninety percent of metabolic oxygen comes from breathing.  Ten percent
comes from food."
-  Gabriel Cousens, M.D.

Bibliography and Links

Breathing, Breath, Ch'i, Qi, Ki, Prana, Tu Na, Penuma, Air, Vital Energy

Alphabetical Index to the Cloud Hands website.

Alternate Nostril Breathing (Nadi Sodhana)  

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.  
By H. David Coulter.  Foreward by Timothy McCall.  Honesdale, Pennsylvania, 
Body and Breath, 2001.  Index, bibliography, appendices, 623 pages.  
ISBN: 0970700601.  MGC.  2002 winner of the Benjamin Franklin Award for
Health, Wellness and Nutrition.  

Anatomy of Movement.   By Blandine Calais-Germain.   Seattle, Washington, 
Eastland Press, 1985, 1993.  Translated from the French by Nicole Commarmond.
Index, 289 pages.  ISBN: 0939616173.  MGC. 

"The Anti-Drug for Anxiety."  By Stacie Stukin.  Yoga Journal, April, 2003, pp. 108-113.
A brief discucssion of pranayama techniques used to reduce anxiety.  

Articles on Breathing, Health, Qigong, Taoism.   Authentic Breathing Resources.

The Art of Breathing: Six Simple Lessons to Improve Performance, Health, and Well-Being.
By Nancy Zi.   Frog Ltd., 2000.  4th Edition.  240 pages.  ISBN:  1583940340.

Ashtanga Yoga " Practice Manual" An Illustrated Guide to Personal Practice.  The Primary and
Intermediate Series plus Three Short forms.  By David Swenson.  Foreward by K. Pattabhi Jois.
Ashtanga Yoga Productions, 1999.  263 pages.  MGC.  ISBN: 1891252089.

Ashtanga Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga.  By John Scott.
Foreward by Shri K. Pattabhi Jois.  New York, Three Rivers Press, 2000.  Index, bibliography,
143 pages.  MGC.  ISBN: 0609807862.  

Authentic Breathing    Articles, links, exercises, resources, products.   Articles by Dennis
Lewis. 

Awareness Through Movement; Health Exercises for Personal Growth.  Easy to Do Health 
Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.   
By Moshe Feldenkrais.  San Francisco, Harper Collins, 1972, 1977.  173 pages.
ISBN: 0062503227.  MGC.  

Belly Breathing.   By Dennis Lewis.

Books about Breathing    Annotated links.  

Breathe Better, Feel Better.   H. Kent.  

Breathe Deep - The Qigong Newsletter

Breathe Well, Be Well.   By Robert Fried.  John Wiley & Sons, 1999.   224 pages.
ISBN:  0471324361.  Subtitle:  A Program to Relieve Stress, Anxiety, Asthma, Hypertension, 
Migraine, and Other Disorders for Better Health.  

Breathe!  You Are Alive: Sutra on the Full Awareness of Breathing.  By Thich Nhat Hanh.
Brekeley, Parallax Press, 1960.  

"Breathing and Higher Accomplishments."  By Wu Ta-yeh.  Internal Arts, Vol. 4, No. 2,
April 1989, pp. 36 - 38.  An excellent article that critically examines the issue of using
breath control during the practice of Taijiquan.  Wu recommends "that beginners completely
forget their breathing in learning the solo forms exercise of Taijiquan," and that intermediate
and advanced students interested in self-defense make limited use of specialized
breathing techniques in selected postures.  He defends the position that the manipulation
of breath in the solo form or in gigong can be injurious to one's well being.  

Breathing and Taijichuan.   

Breathing as a Metaphor for Living: Teachings and Exercises on Complete and 
Natural Breathing.  By Dennis Lewis.  A two-cassette audio-tape program.
Boulder, Colorado, Sountd True, 1998.  

The Breathing Book:  Good Health and Vitality Throught Essential Breath Work.
By Donna Farhi.  Henry Holt, 1996.  238 pages.  ISBN: 0805042970.

Breathing in the Practice of Tai Chi Chuan   By Greg Brodsky.  

Breathing Lessons.   By Anne Tyler.  Berkley Publishing Group, Reissue Edition,
1994.  352 pages.  ISBN: 042511774X.

Breathing Practices and Pranayama.  By Swami Jnaneshvara Bharati.  89KB.  

Breathing: The Master Key to Self Healing.  By Andrew Weil.  A audio product
read by Andrew Weil.  Sounds True, 1999.  110 pages.  ISBN: 156455726X.

Breathing Work with Dennis Lewis

Chen Style of Taijiquan

Chi    Commentary, quotations, links, bibliography.  

Ch'i.  By R. G. H. Siu.  

Chi Kung Breathing Practice   10Kb.  Outlines tummy, complete, and circular breathing
techniques.  

C'hi: The Power Within.   By Geoff Pike and Phyllis Pike.  Chi Kung Breathing Exercises
for Health, Relaxation and Energy.   Boston, Charles E. Tuttle Co., 1993.  Index, 272
pages.  ISBN: 0804830991.  MGC.  

Cloud Hands: Tai Chi Chuan and Qi Gong   

Conscious Breathing: Breathwork for Health, Stress Release, and Person Mastery.
By Gay Hendricks.  Bantam Books, 1995.  189 pages.  ISBN:  0553374435.  According
to the author "Conscious Breathing: releases stress and tension, builds energy and
endurance, contributes to emotional mastery, prevents and heals physical problems, 
contributes to graceful aging, manages pain, enhances mental concentration and
physical performance, and facilitates psychospiritual transformation," pp. 5-31.

Cultivating the Chi: The Secrets of Energy and Vitality.   Compiled and translated by 
Stuart Alve Olson.   Revised and expanded third edition.   Chen Kung Series, Volume One.  
St. Paul, Minnesota, Dragon Door Publications, 1993.  Index, 166 pages.  
ISBN:  0938045113.  MGC.    

Dao House: Of Discourses and Dreams   "A compendium of links to 
great online Daoist (Taoist) resources."  An excellent selection of fine
links with informative and fair annotations; all presented in an attractive
and easy to read format.  The in-depth and creative collection of links are 
arranged by 18 topics.  The attention to detail and research involved
to create this guide are worthy of high praise.  This website is outstanding!  
A must visit for students and enthusiasts of Taoism.  

Deep Breathing in Savasana (Corpse Pose)

This webpage is now being updated at: 
http://www.egreenway.com/wellbeing/breathing.htm

Deergha Swasam - Three- Part Breathing Technique   

Dr. Breath: the Story of Breathing Coordination.  By Carl Stough and Reece Stough.
New York, NY, Stough Institute, 1982.  

The Eight Section Brocade Qi Gong   240Kb+   Description, links, bibliography, 
notes and quotations.   By Michael P. Garofalo.  

Five Animal Frolics

Fitness and Well Being

Free Your Breath, Free Your Life.  How Conscious Breathing Can Relieve Stress,
Increase Vitality, and Help You Live More Fully.   By Dennis Lewis.  Boston, 
Shambhala Press, 2004.  Index, recommended reading, 193 pages. 
ISBN:  1590301331.  Reviews.  MGC.  

The Healing Path of Yoga.  Time-Honored Wisdom and Scinetifically Proven Methods that
Alleviate Stress, Open Your Heart, and Enrich Your Life.   By Nischala Joy Devi.  New 
York, Three Rivers Press, 2000.  Index, 238 pages.  ISBN: 0609805029.  MGC.  

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.
By Roger Jahnke, O.M.D..  Chicago, Contemporary Books, 2002.   Index, notes, extensive
recommended reading list, 316 pages.  ISBN: 0809295288.

How to Calm Down: Three Deep Breaths to Peace of Mind.  By Fred L. Miller and
Mark Bryan.  Warner Books, 2003.  128 pages.  ISBN:  0446679712.

Healing with Ki-Kou: The Secrets of Ancient Chinese Breathing Techniques.  By
Li Xiu-ling.  Agora Health Books, 2nd Edition, 2003.  156 pages. 
ISBN: 1891434179.

Jumpstart Your Metabolism: How to Lose Weight By Changing the Way You Breathe.
By Pam Grout.  Fireside, 1998.  192 pages.  ISBN: 0684843463.   

Light on Pranayama: The Yogic Art of Breathing.  By B.K.S. Iyengar.   New York, 
Crossroad, Herder & Herder, 1981, 1995.  320 pages.  ISBN: 0824506863.

Light on the Yoga Sutras of Patanjali: Patanjala Yoga Pradipika.  
Hammersmith, London, Thorsons, Harper-Collins, 1966, 1996.  
337 pages.  ISBN: 1855382253.   

The Little Book of Yoga Breathing; Pranayama Made Easy.   By Scott Shaw.
Red Wheel, Weiser, 2004.  96 pages.  ISBN: 157863301X.

Meditation

Muscle/Tendon Changing and Marrow/Bone Washing Chi Kung.  The Secret of Youth.
By Yang, Jwing Ming.  Jamaica Plain, Massachusetts, Yang's Martial Arts Association,
1989.  Glossary, 286 pages.  ISBN: 0940871068.

Musician: Physician for Times to Come.  By Don Campbell, Editor.  Wheaton, 
Illinois, Quest Books, 2000.  

Nadi Sodhana - Alternate Nostril Breathing

Oxycise! Easy Does It.  By Jill Johnson.

The Perceptible Breath: A Breathing Science.  By Ilse Middendorf.  Paderborn,
Germany, Junfermann-Verlag, 1990.  

Prana, Pneuma, Air, Chi, Qi: Taijiquan and Breathing   

"Prescriptions for Pranayama."   By Claudia Cummins.  Yoga Journal, 2001.

The Primordial Breath: An Ancient Chinese Way of Prolonging Life Through Breath
Control.  Translated by Jan Huang.  Translations from the Tao Tsang in the Taoist Canon.
Volumes 1 and 2.  Torrance, California, Original Books, 1987.  

Qi Gong Bibliography and Links  

Qigong Breathing   6Kb.  

Qigong Breathing and Overcoming Depression   4Kb.

Qigong Meditation: Embroyonic Breathing.   By Yang, Jwing-Ming.  YMAA
Publications, 2003.  389 pages.  ISBN: 1886969736.  

Qi Theory    14K

Qi Gong for Beginners: Eight Easy Movements for Vibrant Health.   By Stanley D. Wilson.  
Photographs by Barry Kaplan.  Sterling Publications, 1997.   148 pages.   ISBN: 0915801752.
MGC.   See pages 23 - 32.   

Relaxing Into Your Being.  The Water Method of Taoist Meditation Series, Volume 1.  By
Bruce Kumar Frantzis.  Fairfax, California, Clarify Press, 1998.  Reader's Edition.
208 pages.  ISBN: No ISBN given. 

Relaxation in Taijiquan and Qigong   

Roar of Silence: Healing Powers of Breath, Tone and Music.  Wheaton, Illinois,
Theosophical Publishing House, 1994.  

The Root of Chinese Chi Kung: The Secrets of Chi Kung Training.  By Yang Jwing-Ming.  
YMAA Chi Kung Series #1.   Jamaica Plain, Massachusetts, Yang's Martial Arts 
Association, 1989.  Glossary, 272 pages.   ISBN: 0940871076.  MGC.     

Savasana (Corpse Pose) Deep Breathing Techniques  

Science of Breath.  By Swami Rama, Rudolph Ballentine, M.D. and Alan Hymes,
M.D..  Honesdale, Pennsylvania, Himalayan Institute, 1981.  

Secrets of Optimal Natural Breathing.  By Michael Grant White.  Waynesville,
North Carolina, Optimal Breathing Press, 2003.  

Seven Stars Qigong Breathing Exercises   60Kb.  Instructions and line drawings.  

The Stoics.   By F. H. Sandback.  

Sun Style of Taijiquan

Sung (Relaxation) and Taijiquan

T'ai Chi Ch'uan and Meditation.   By Da Liu.   New York, Schocken Books, 1986, 
1991.  Index, 173 pages.  ISBN:  080520993X.  Refer to pages: 49-59.  

Taoism   

"Taoist Breath Work in T'ai Chi."   By Charlie Fechter.   T'ai Chi: The International
Magazine of T'ai Chi Ch'uan: Vol. 27, No. 6, December, 2003, pp.44-47.

The Tao of Natural Breathing: For Health, Well Being, and Inner Growth.   By Dennis Lewis.  
Mountain Wind Pub., 1997.  Index, 208 pages.  ISBN: 0965161102.  Foreward by Taoist 
Master Mantak Chia.  Information.  More information.

Temple Qigong   

Thirteen Treasures Walking Qigong.   35Kb. 

Three- Part Breathing (Deergha Swasam)

Traditional Chinese Medicine - Qi Theory   40K.  An in-depth essay. 

Transform Stress Into Vitality.   By Mantak Chia.  Huntington, New Jersey, Healing
Tao Books, 1985.  Includes the Taoist practices of the Inner Smile, Six Healing
Sounds, and Microcosmic Orbit.  

Valley Spirit Taijiquan Journal.   By Michael P. Garofalo.

Vitality, Energy, Spirit:  A Taoist Sourcebook.   Translated and edited by Thomas Cleary.  
Boston, Shambhala, 1991.  281 pages.  ISBN: 0877735190.   

Warriors of Stillness: Meditative Traditions in the Chinese Martial Arts.  Volume 1.
The Teachings of Grandmaster Cai Song Fang.  Qigong Qi of the Center,
Essence of Taijiquan.   By Jan Diepersloot.  Walnut Creek, California,
Center for Healing and the Arts.  Glossary, 226 pages.  ISBN:  0964997606.  A study
of Wu Ji meditation, 13 postures, and push hands. MGC.  

Ways to Better Breathing.  By Carola Speads.  Rochester, Vermont, Healing 
Arts, Press, 1992.  

Yang Family T'ai Chi Ch'uan Traditional Long Form 108 Movements   

Yoga

The Yoga of Breath: A Step-by-Step Guide to Pranayama.  By Richard Rosen.  Foreward
by Rodney Yee.  Illustrations by Kim Fraley.  Boston, Shambhala, 2002.  Index, notes, 
304 pages.  ISBN: 1570628890.  MGC.

Yogic Techniques for Stress Relief   67Kb.  Includes breathing techiques.  

This webpage is now being updated at: 
http://www.egreenway.com/wellbeing/breathing.htm

Exercises

Tu Na, Breathing, Breath, Chi, Qi, Ki, Prana, Penuma, Air, Vital Energy

1.  Squeeze Out the Air

While walking at a slow or moderate pace do the following exercise.   

Take a deep breath.  Inhale.  Relax the abdomen as you inhale.  Slowly and 
deeply inhale.  Fill the lungs with air.  Inhale to a count of 5.  

Slowly and completely exhale.  As you exhale, tighten up the muscles in your abdomen.
Exhale all the air out of your lungs.  Squeeze!   Squeeze out all the air.  Blow out the
air, puff out the air.  Squeeze your abdomen in and up.  Squeeze!  Exhale completely!
Exhale to a count of 5.  

Inhale slowly.  Relax.  Relax your stomach.  Let it expand and fall as you inhale in a 
slow and deep manner.  Slowly and deeply inhale.  Fill the lungs with air.  Smile.
Inhale to a count of 5.  Take in all the air/oxygen/chi you can.  Feel the power of the inhale.  

Slowly and completely exhale.  As you exhale, tighten up the muscles in your abdomen.
Exhale all the air out of your lungs.  Squeeze!   Squeeze out all the air.  Blow out the
air, puff out the air.  Exhale to a count of 5.  Squeeze your abdomen in and up.  
Squeeze!  Exhale completely!  Feel the power of the exhale.  Feel the emptiness in 
your lungs.  Reflect on the nature of breathlessness.  

Repeat this breathing cycle for 3 to 6 times.  Return to your normal breathing as 
you walk.  Relax your body.  Enjoy your walk.  Walk for 5 to 8 minutes.  

In an hour walk, try to do 4 sets of a 5 repetiton breathing cycle (inhale-relax and 
exhale-tense) so that your doing 20 repetitions of this breathing exercise in an hour walk.  

If you have done this exercise for a few months, then add the following movements.  As you
exhale, tighten your abdomen, flex the muscles of your arms and shoulders, tighten up
both of your fists.  Make your exhale forceful.  Push all the air out of your lungs.  
Make the sound "aaahhh" as you exhale forcefully.  As you inhale relax the muscles 
in your upper body.  Do 3 to 6 repetitions.  

Refer to my Thirteen Treasures Walking Qigong for additional walking exercises.

2.  Breathing Techniques (Pranayama) from Yoga

Alternate Nostril Breathing (Nadi Sodhana)  
      Instructions On-line: One, Two, Three, Four, Five, Six, Seven, Eight

Three- Part Breathing (Deergha Swasam)
      Instructions On-line: One, Two, Three, Four, Five, Six, Seven, Eight

Corpse Pose Breathing (Deep Breathing in Savasana)
      Instructions On-line:  One, Two, Three, Four, Five, Six, Seven, Eight

Cloud Hands - Yun Shou

This webpage is now being updated at: 
http://www.egreenway.com/wellbeing/breathing.htm

Michael P. Garofalo's E-mail

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
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