There are countless forms of qigong and t’ao chi. I can therefore recommend only the ones that I have practiced. One is t’ai chi chih which is a combination of traditional t’ai chi chuan and qi gong movements. It is a non-martial art whose sole purpose is health culture by accumulating, balancing, and circulating energy. The form was originated by an American Justin Stone in 1974. Doing this practice moves this internal energy (chi) internally, relaxes muscles, calls for straight postural alignment, and induces serenity-all of which foster deep breathing. The national website is taichichih.org.

This form has two advantages in addition to being relatively simple to learn and bringing benefits more quickly than many other types of qigong and t’ai chi. It can be done sitting as well as standing. Therefore, older people, those disabled, and those suffering leg or foot problems can obtain breathing benefits. Further, when learned, it is possible to sit and visualize any or all of the nineteen movements. According to ancient Chinese beliefs, inner energy follows thought.

A form of qigong that I am familiar with is shibashi qigong. In this beautiful practice, all eighteen graceful movements involve coordination of the inhale and exhale breaths. Generally, when the knees bend and the arms move down there is exhalation and when the knees straighten and the body comes up there is inhalation. Raising the arms, opening the chest, and balancing the chi are three gentle movements which are easy to learn and practice. To obtain a video of instruction in this practice, you can contact veteran teacher Richard Brier of Corte Madera at 415-388-1711.

We can also get into a deep breathing state via sound. This can be done with coordinating sounds with either a long exhalation or a short exhalation. These exercises should be done gently.

An example of a long exhalation with sound is the “OM” sound chant from the yoga tradition.

T’ai chi chih practice includes two movements that incorporate short exhalation breaths. One is called joyous breath, which has twelve short rapid nasal breaths. The other is called six healing sounds, with twenty two short exhalation breaths. In six healing sounds, breaths are combined with words that represent various inner organs. The sounds are: ho (heart), hu (spleen), szu (liver), hsu (lungs), hsi (three power points -below the navel, in the abdomen, and between the eyes), and chui (kidneys). According to Chinese tradition, when each of the sounds are uttered healing energy flows to that area.

Practice deep breathing as much as you can, preferably on a daily basis. Do this not only to deal with current or anticipated physical and mental disharmony, but to promote wellness. Do deep breathing practice when you are fatigued, physically hurting, and emotionally wrought. But also do it when you are feeling physically fit and calm. To cultivate the discipline to practice deep breathing regularly, I refer you to my article “Developing a Daily Relaxation Response Practice” which can be read on my website www. michaelisaacs.net.

In summary, become aware when you are breathing rapidly, shallowly, or holding your breath. This is inefficient poor breathing caused by stress, poor posture, tight muscles, and bad breathing habits.

Reverse poor breathing by slowing down and lengthening the inhalations and exhalations, preferably with a longer duration on the exhale. Short and long exhalations on their own or combined with sound are additional breathing tools to bring on relaxation and energy.

Deepening the breath consciously is not a panacea for physical and mental well being. Obviously such life patterns such as a healthy diet, exercise, positive thinking, good relationships, and moderation are important.

But including deep breathing patterns to your life can truly be a key player in living well and living long.

Michael S. Isaacs, JD, LCSW, NCPsyA

San Francisco, Ca.

April, 2008

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