HOW TO DO A TAI CHI BREATHING EXERCISE

Part 3 in this Series on How to Do Tai Chi. Read Part 2 on Tai Chi Walking and Part 1 on Tai Chi Balance.

In this Back to the Basics Session I am going to show you a Tai Chi breathing 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.

Learn this Simple Tai Chi Breathing Exercise

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 can all learn.

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 and your muscles and posture become tense? That's what negative stress does to us. It reduces oxygen flow, stops us thinking clearly and makes it more difficult to choose the best response to any given situation.
Tai Chi is one antidote to this dilemma and within the range of Breathing Exercises tai chi can offer, one of the easiest and most adaptable is called Crane Breathing.

Practice Breathing in groups in park tai chi

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 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.

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.

Teapotmonk's 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!!!

Breathing Postures

Tai Chi Breathing: Study separately or part of Tai Chi

Whether you choose to study energy and breathing exercises as a stand-alone practice as part of this short Breathing course or as part of your Complete Home study course here it all comes down to learning about how to connect your breath to your mind and body.
We always start with the diaphragm and breathing in a horizontal or floor position, followed by an exercise in a vertical position, and finally Crane Breathing and Tai Chi Walking.

Apply Breathing techniques on the street

Street Breathing

WHAT TO DO NEXT?

I would work through each of the 3 exercises in the series and then, take a look at the courses available online that can take you step-by-step along your tai chi journey.

Read this wiki on How to Breathe: Useful additons and illustrations.
Try out the Best Tai Chi Balance Exercise
Try out the Best Tai Chi Walking Exercise