HOW TO DO A TAI CHI BREATHING EXERCISE
In this Back to Basics Tai Chi breathing exercise for beginners, I am going to show you something that you can learn in minutes and practice throughout your day. It is an exercise called Crane Breathing. This exercise will not only teach you important skills from Tai Chi and Qigong but also techniques for dealing with stress. Read the introduction below or if you feel desperate, skip straight down to the exercise and start now.
WHAT IS THE BACK TO BASICS SERIES: Tai Chi is often portrayed as something complicated and difficult to learn, but truth is, it's pretty simple. The Basics Series provides short articles, instructions and video guidance on the fundamentals of Tai Chi. It includes these 3 exercises, Q&A section and more. Read Part 2 on Tai Chi Walking here and Part 1 on Tai Chi Balance here.
LEARN THIS stress-bustng Breathing Exercises
In a world of global tension, it is not surprising that we all experience stress or feel under pressure. Our breath becomes shallow, our heart beats faster and louder and our muscles and posture become tense. These are the signs we need to breathe better.
Negative stress affects us by reducing oxygen flow, stops us thinking clearly and makes it more difficult to choose appropriate responses to any given situation.
So what’s the solution?
Tai Chi is one antidote to this dilemma. Within the range of breathing exercises that Tai Chi offers, this exercise is one of the easiest and most adaptable. It is called Crane Breathing.
THE BENEFITS OF TAI CHI Breathing ExerciseS
Crane Breathing shows us how easy it is to breath slowly from our belly and with a relaxed chest and upper body. But the mechanics of the move are just the beginning.
For in this breathing exercise we learn to coordinate our breath with our body movement. This is what makes the exercise so powerful: we learn to apply the technique as we move. We don't need a Zen Temple to meditate in or a Guru to talk us through a difficult time. We just need to coordinate breath and movement. The rest happens all by itself.
HOW TO BREATHE in Tai Chi
Crane Breathing is a favourite exercise for beginners and advanced students alike. It is so simple and easy and seems to be what the body and mind feel comfortable doing. It's a reminder how our whole being can work harmoniously, simply and without effort. It's also a reminder that the Tai Chi Basics can be done anywhere, anytime and without donning a lycra pair of trousers, wearing a sweat band, or having to record your daily steps.
In fact when you have practised Crane Breathing a few times, you'll be doing it like a Quiet Ninja, with such confidence and such subtlety, so that no-one will even know you are practising.
How to Practice Crane Breathing:
ESSENTIAL REQUIREMENTS
One pair of feet (adequately shoed if outside, or bare-footed if inside)
One low centre of gravity (not available on Amazon)
A floor (to stand on)
A queue to queue up in. (Optional)
A Bus Stop to wait at. (Optional)
Follow the simple instructions below, then watch the video for more details and a demonstration of Crane Breathing at home and in the supermarket.
Breathing Instructions
INSTRUCTIONS FOR CRANE BREATHING EXERCISE
Keep weight equally distributed between both legs.
Keep your centre of gravity low. Don't lock out your knees, keep them soft and the joints open.
Breathe in and out through your nose. Listen to the breath as it enters and leaves.
Places your hands over your lower abdomen. Relax your shoulders and elbows.
Move your weight into the front of each foot, then move it back to the back of each foot. Keep your feet flat on the floor.
After you develop a steady rhythm, go back to No 3 and think of your breath. Can you link the rocking motion and your breath?
Nice and slow. Forward as you breathe in. Back as you breathe out.
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200 Pages of Interactive content on learning and practising Tai Chi
All the Basic Exercises. Plus: how to learn grounding, abdominal breathing, finding flow, mindfulness and Tai Chi, developing peripheral vision, exploring the power of the waist and lots more.
Exercises, quizzes, comparisons, charts, articles, FAQ, big quotes and inspiring graphics. The Illustrated Guide is an incredible journey of self-discovery and exploration.
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Teapotmonk's TIPS: HOW TO MAKE Crane Breathing MORE OF A CHALLENGE
TOO EASY?: Yes, it is an easy exercise to learn, but, there are 2 challenges you have yet to face.
Learn to do this exercise when outside. See below for ideas of where to practice.
Learn to do this exercise and not anything else. Focus. Exclude all the nonsense, the alarms and notifications of your mind and phone and connect just your breath and your body. Sounds simple.
But don't confuse simplicity with ease.
WHERE TO PRACTICE TAI CHI BREATHING EXERCISES
6 places to PRACTICE CRANE BREATHING
At home whilst watching the rain fall.
At the supermarket in the queue (avoid auto-cash outs).
At the ballot box, whilst shaking your head at such poor choices
In the bank queue (if you are lucky enough to still have a bank in your town)
In the park watching the clouds drift over, the leaves the in trees dance and the ducks in the pond quack.
In your Aunts house as she prepares the scones
But most important - Relax as you practise!!!
WHAT TO DO FROM HERE?
You can follow more exercises like this as part of the Basics Series or start training at home and choose to:
Order the Illustrated Guide and get the Health Tai Chi Course bundled free.
Focus on energy and breath only in this short Breathing course
Begin your complete Tai Chi training in the Complete Home study course here
Whatever you choose, good luck with your training and learning. get in touch if you need help or sign up to my monthly newsletter (below) for extra training ideas and resources.
ADDITIONAL BREATHING RESOURCES
How to move in Circles and Spirals - Read this wiki on How to Breathe: “Useful additions and illustrations” - What is the difference between Qigong and Tai Chi?
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