Tai Chi and Abdominal (Diaphragmatic) Breathing

Tai Chi is a must for preventing disease.  When performing Tai Chi, the whole body becomes involved, with the hands, eyes and trunk in continuous uninterrupted motion, like a flowing stream.  The legs act as the base and the waist as the axis around which the trunk moves and rotates. As the body relaxes both mentally and physically, the breathing becomes rhythmic and enhances abdominal breathing, also known as diaphragmatic breathing.

Abdominal breathing occurs through the movement of the diaphragm, the sheet of muscle that separates the lungs and abdomen. During inhalation the diaphragm moves downward, causing the navel area to move out.  During exhalation, the diaphragm moves upward and the abdominal area moves inward. The motion of the diaphragm massages the abdominal and pelvic organs such as the liver, stomach and intestines. It improves digestive, metabolic and excretory functions, as well as toning the muscles of the abdominal wall.  Other benefits include improved cardiac functioning and lymph flow, as well as oxygenation of the blood and circulation. It is an excellent method of stimulating the relaxation response, resulting in less tension and an overall sense of well-being.

Abdominal breathing is the most natural and efficient way to breath. Due to tension, poor posture, restrictive clothing and lack of training, however it is often forgotten.  Once this technique becomes a part of daily life and correct breathing is restored, there will be great improvement in physical and mental well-being.

Noses Are Made For Breathing

Another important factor concerning breathing that is worth mentioning, is the importance of breathing through the nose and keeping the mouth closed. Breathing through the nose ensures that the lungs will receive the right volume of air that has been correctly filtered, disinfected, warmed and humidified. In this way, sensitive lung tissue will not be irritated.  Mouth breathing should be avoided, as it causes a whole host of problems. Some problems associated with mouth breathing are hyperventilation, or over breathing on a permanent basis, which may seem normal over time.  Mouth breathing is directly related to the majority of upper respiratory tract infections and especially, ear, nose and throat, inflames adenoids and sinuses. 

Mouth breathing can also create dental problems. Mouth breathers tend not to keep the tongue in the correct place. When the tongue is in the right place, at the roof of the mouth, the upper jaw develops correctly and has a functional U shape.  When a person is a mouth breather, the tongue drops to the floor of the mouth and the cheek muscles push inwards. Because there is no support from the tongue, the jaw becomes V shaped. This is turn creates further problems where speech and swallowing can become dysfunctional. 

Diaphragmatic breathing using the nose is an excellent way of controlling the breathing rate and depth, and may significantly assist any dysfunctional breathing patterns to return to normal.


Abdominal Breathing Practice

Sit or lie down on the back and relax the whole body…
Ensure that the mouth is closed and that the breath is flowing though the nostrils…
Observe the natural breath without controlling it in any way…
Continue observing the natural breath for some time…
Place the right hand on the abdomen at the navel centre, and the left hand over the centre of the chest…
The right had will move up with the inhalation and down with exhalation…
The left hand should not move with the breath…
There should be no tension in the abdomen. Do not force the movement in any way.
Try not to expand the chest or move the shoulders…
Feel the abdomen expanding and contracting…
Continue for a few minutes breathing slowly and deeply…

Don't forget, abdominal breathing can be done at any time, any place!