TAI CHI BREATHING EXERCISE

Tai Chi Breathing: Exercises, Benefits and Instructions.

In this Back to the Basics Session I am going to show you an exercise you can learn in minutes and practice throughout the day. It is called Crane Breathing and consists of standing whilst concentrating on breath and rhythm. 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. I believe these are essential skills we should all learn. Download the PDF of the series here to share with others, or contact me for a free session in your community (if local).

Breathing Exercises for Stress

In a world of global tension, climate crises and political unrest, it is not surprising that we all feel under stress or under pressure. Do you notice when your breath becomes shallow, your heart beats faster and louder or when your muscles and posture become tense? That's stress. This reduces oxygen flow, stops us thinking clearly and makes it more difficult to choose the best response to a situation.
Tai Chi is one antidote to this dilemma and within the range of Breathing Exercises we offer, the easiest and most adaptable is called Crane Breathing.

Practice alone or in groups

Breathing Exercise Benefits

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 out 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, we don't need a Guru to talk us through a difficult time, we just need to coordinate breath and movement. The rest happens all by itself.

Be Still in Movement: Slowly, Quietly as the sky and sea

Breathing 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 Crane Breathing when you have practised Crane Breathing a few times, you'll be doing it with confidence and such subtlety, that no-one will even know you are practising.

Practice Crane Breathing Anywhere

How to Practice Crane Breathing: Requirements

INGREDIENTS REQUIRED

One pair of feet, adequately shoed if outside, or bare-footed if inside.
1 Low centre of gravity (Not available on Amazon)
A floor (to stand on)
(Optional) A queue (to queue up in)
(Optional) A Bus Stop (to Wait at)

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

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.

TIP: Do not look at the floor or at your feet, but instead keep your eyes focused in front of you. This will help maintain your balance.

Advanced Crane Breathing

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:

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 reactionary agendas
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!!!

Tai Chi Video Breathing Guide

Tai Chi Breathing: Full Sequence

In learning about how to connect our breath to our mind and body we commence is a simple movement that takes us from awareness to action.
This is a 3-Step process that is traditionally taught with the diaphragm and breathing in a horizontal or floor position. It is followed by an exercise in a vertical position, and finally we introduce Crane Breathing and Tai Chi Walking. These stages are all covered in the Breathing course or the Complete Tai Chi course. But you can also try some of these with the Walking Exercise and balance work I provide as part of the Basics Program.

Apply Breathing techniques on the street

Street Breathing

More Tai Chi Breathing Exercises

Harmony, balance and the path of least resistance is a realisable goal if we take it step-by-step. I'm hoping that these BASIC SESSIONS will help you get there. Remember you can get all the BASICS as a PDF to share. And contact me if you'd like me to do a session with your group.
Learn more about the Energy Breathing Course over on the store, or the Complete Program that includes all the Energy Exercises too.

Breathing Postures

EXTRA RESOURCES

Read this wiki on How to Breathe: Useful additons and illustrations.
Crane Breathing, along with Cat Walking and Standing like a Flamingo are all featured in the paperback and ebook Manual of Bean Curd Boxing.
Like this exercise? Check out the all the BASICS WORKSHEETS: Balance and Walking too.
Or Download the FREE BASICS PDF of all 3 Exercises