EMBRYONIC BREATHING
EMBRYONIC BREATHING FOR MEDITATION
The embryonic breathing is an ancient Chinese breathing method, closely related to QiGong (or Chi Kung) practise and Daoism (Taoism). Its English name comes from the fact that a new-born baby will naturally breathe this way, before she would start using the normal abdominal breathing, adults would naturally use in everyday life of Meditation. Embryonic breathing is also often referred to as inverse, or inverted breathing, because the movement of the belly is right the opposite of what you experience during abdominal breathing. In embryonic breathing when you inhale, the belly moves inwards, and as you exhale the belly moves outwards. This helps to gather and accumulate internal energy in the abdominal region, referred to as Qi or Chi in Chinese. People often use embryonic breathing, most of the times subconsciously, usually right before attempting to undertake some heavy physical effort, as a way of preparation, such as heavy lifting or otherwise moving a heavy object. Weight-lifters use a method called ‘power breathing’, that is very similar in principle to embryonic breathing. The accumulation of such energy is caused by the pressure and stimulation on and around the diaphragmatic region, originating from the opposite movement of the abdominal wall. You can read more about the concept of Qi under the chapter ‘QiGong Meditation’, yet an in-depth explanation of the physiological and energetic processes leading to the accumulation of power and energy would require a separate volume by itself.
MEDITATION LEARNING EMBRYONIC BREATHING
Start with practising conscious abdominal breathing. It is useful to be familiar with the advanced abdominal breathing method as embryonic breathing will share some of its characteristics, while offering an even greater complexity. Once your mind has quieted somewhat, start inverting your breaths. This will most possibly feel strange and even uncomfortable at first, but you will quickly get used to it. Concentrate on your belly, about one or two inches below your belly button. As you inhale, squeeze and withdraw your belly as you would normally do with an exhale. When you exhale, relax your abdominal wall, and push your belly out. Keep practising this way, continuing to concentrate on your belly. Observe your breathing and the abdominal wall, as it moves.
As you inhale, the belly compresses and withdraws (left image). As you exhale, the belly relaxes and protrudes (right image) You can incorporate counting your breaths, similarly to what you would do in Zen meditation practice, once the inverted breathing becomes natural. Meditation although this is not required, it can aid your concentration if you feel it is necessary. Some would regard this simple technique as ‘The’ embryonic breathing, yet there is some more to it to be learned. Of course, you can comfortably practice at this level as long as you feel necessary. Always follow your intuition, when making decisions about your practice. If something doesn’t feel right, do not ever force it. To proceed further you will need some experience as a meditator, with a strong and undivided focus. Once you feel ready to proceed further, it is time to turn your attention to your lower back. While continuing to focus on your on your belly, start paying attention to your lower back at the same time. As you breathe, your belly would come inwards with each inhale, while pushing out on the exhale. You should be able to observe a similar movement on your lower back. Although it would probably not be noticeable for the eye, you would definitely be able to feel it. The point, that feels like the centre of such barely noticeable movement should be in the centre of your attention. Although probably not easily noticeable at first, this inward-outward movement of the lower spine will become much more perceptible with practice. As your belly withdraws while you inhale, so should your lower back. Similarly, they would both relax and move outwards with the exhale. Keep focusing on both your belly and your lower back simultaneously. Instead of trying to split your attention two ways, try to connect the two and focus on them at the same time. It will not be easy and you definitely should not rush it. Some time and devoted practice will be necessary, but you will get there if you are willing to put in the effort. Take as much time as you need. It may be days, it may be weeks, or longer. The sensation is most akin to that of your lower back moving in and out, yet in reality this is just the contraction and relaxation of the muscles around the spine. Even though it may prove useful to consciously contract and relax these muscles, for many people it could prove difficult to isolate the proper muscles and use only those necessary , thus is it advisable to only concentrate on the movement, or rather the sensation of it, as it happens, rather than trying to consciously initiate it. When you are able to focus on the front and the back at the same time, the next step would be to connect the diaphragm into your practice. Continue with the practice as usual, but direct your focus onto the top of your abdominal cavity as well as the front and back. Feel your diaphragm pushing down on this cavity, as it contracts, while your belly and lower back are drawing inwards with each inhale. Through the exhale, everything relaxes outwards. Your belly protrudes and your lower back relaxes, as your diaphragm returns to its dome shape. Read the full article
