Tai Chi – what’s the breathing all about?

Tai Chi – what’s the breathing all about?

Very often when you participate in a traditional form of exercise, the way you breathe is mentioned. Specific breathing is typically recommended, often slow and counted, alongside the movement. This is the case with Tai Chi QiGong Shibashi with the focus on the way we breathe and the breathing rhythm being considered an important part of the practice.

Breathe in, Breathe out – slowly, deeply and nasally.

At the start of all classes I ask everyone to breathe deeply and slowly, opening up the abdomen – chest and tummy area, to create space to let the air flow all the way into the lungs. And then slowly breathe out, pressing in the chest and tummy to help expel the air. And ideally, nasal breathing – in and out through the nose.

Why do we want to breathe in this way? What is the benefit of this? There are three big reasons to care about how we breathe and get into good breathing habits.

1. Get the air right in.

By breathing deeply opening up the abdomen cavity we can encourage the activation of the whole lung area, to get air all the way into (or at least further into) the extremities of the lungs and then encourage full expulsion of the used air. The more air we can get into our lungs, the more oxygen we are making available to our bodies. If we have (and many of us have) got into bad habits of shallow breathing over the years, then focused deep breathing can help to remind our bodies of the full capacity of our lungs and get them working harder and better for us.

2. Relaxation and recovery.

Its commonly suggested to breathe deeply and slowly if we are in a state of panic, and the reason is because it works. But its not just for getting ourselves out of a temporary state of anxiety, it can also help to generally build a restorative sense of calm and wellbeing at any time.

Why and how does this work? It is to do with the Vagus nerve (or Cranial nerve X as it is called scientifically). This is one of the largest and most extensive nerves in our body. It is part of the autonomic nervous system, responsible for all the automatic elements of our bodily function, and particularly with the Parasympathetic part of the autonomic nervous system, responsible for our levels of relaxation and recovery.

When we stimulate the Vagus nerve, which we can do with slow, and ideally nasal, breathing, this helps to trigger the parasympathetic nervous system, activating the rest and digest state, which will bring the body into a state of calmness. Conversely fast, shallow breathing which we associate with being in a state of stress and anxiety, will itself trigger the sympathetic nervous system associated with the opposing fight and flight state.

3. Get that body functioning better, three ways

The Vagus nerve, as mentioned earlier, is at the centre of our autonomic nervous system responsible for all the automatic functioning of our body. Good stimulation of the Vagus nerve as well as helping to create a state of relaxation and calm, can

a) Activate good digestion for better absorption of nutrients, through stimulating bile production and gut function.

b) Stimulate cytokine anti-inflammatory protein production which benefits our immune system.

c) Benefit overall organ function through it’s connection to and importance for all our organs.

So, take that deep, slow breath. And when you do it is likely doing you more good than you ever previously imagined.

Here are some great resources that I drew from, and which you may be interested in if you wish to learn more:

https://www.scientificamerican.com/article/proper-breathing-brings-better-health/

https://vagusnerve.com/the-impact-of-breathing-on-the-vagus-nerve-a-comprehensive-guide-2/

https://www.psychologytoday.com/gb/basics/vagus-nerve

https://www.newsbytesapp.com/news/lifestyle/enhancing-vagus-nerve-activation-with-five-exercises/story