Today, we will practice reverse abdominal breathing, which is an important basic exercise for us. Reverse abdominal breathing can help us dispel wandering thoughts, calm the mind, improve memory, and nourish vital energy and blood.
Reverse abdominal breathing is to breathe like a baby. When inhaling, inhale into your lower dantian, which is located three fingers below the navel. It’s not a point but an area. Taoist practitioners believe that the lower dantian has the closest connection with the body’s life activities. When inhaling, the chest should remain still, and there’s no need to intentionally inflate the abdomen; instead, try to keep it still or even slightly pull it in. The abdomen should be like a car tire—although it is filled with air, it hardly changes in appearance. However, as air is inhaled, the abdomen may feel increased pressure and become firm, like a car tire. Similarly, when exhaling, although the air is released, the abdomen doesn’t show any noticeable change, nor does it collapse inward. As the air is exhaled, the pressure in the abdomen completely disappears, and the abdomen becomes completely relaxed. When you start inhaling, exert a little force to draw the breath into your lower dantian. When exhaling, do it slowly. Control your breath, and don’t release it all at once. Exhale slowly. If you find it difficult to draw the breath into your lower dantian, you can visualize that you have inhaled the breath there. When visualizing, don’t exert too much effort; just lightly focus your mind on it. If you still find it hard, you can even lie down, put your hands on your lower abdomen, and focus your mind there. You can also put a heat pad on your underwear and place your hands beside it to practice. If your lower dantian is very cold and cannot warm up, you can use a heat pad on the outside of your underwear. Reverse abdominal breathing can be used in any situation—while walking, commuting, or even sleeping. You can also practice it before meditation. If you are in poor health, you can practice it more. The best way to maintain health is to regulate breathing. If you wish to age more slowly, regulate breathing more often. In the beginning, you may find it difficult, but once you build the habit, it becomes easier.
