How to do Tan Tien Breathing Exercises

Tan tien -- or tantien -- breathing is one of the components of qigong, a 5,000-year-old Chinese health system that also includes movement, muscle relaxation and meditation to optimize the flow of energy through your body. Tan tien is the location in the lower abdomen that qigong followers believe to be the primary energy source. Tan tien breathing exercises activate the muscles in that region, reducing pressure on the lungs and increasing their capacity, according to Memorial Sloan-Kettering Cancer Center. (See Reference 1, “Clinical Summary” and “Mechanism of Action”) There are many different tan tien breathing exercises. Try out a couple of the simplest ones as a beginner.

Instructions

Warm-up

• 1

  Position yourself facing a wall just a few inches away. (See Reference 2, page 13)

• 2

  Stand with your feet parallel to each other and shoulder-width apart. (See Reference 2, page 13)

• 3

  Squat to loosen the hip joints and sacrum. Use the wall to return to an erect position if you start leaning forward. (See Reference 2, page 13)

• 4

  Breathe into the lower abdomen -- tan tien -- while keeping your chest muscles relaxed. During this step, you may feel two opposing energies simultaneously: One that pulls you up and another that forces you down as you remain in the squatting position. (See References 2, page 13)

Pelvic Area Strengthening

• 5

  Stand with your feet parallel to one another and shoulder-width apart. Focus your attention on the area that makes the back of your anus. (See Reference 2, pages 16 and 17)

• 6

  Breathe in, inhaling only half of the breath as you flatten your belly. Hold the breath. (See Reference 2, pages 16 and 17)

• 7

  Inhale the remainder of your breath while contracting the back section of your anus. Hold your breath. (See Reference 2, pages 16 and 17)

• 8

  Exhale slowly, tightening the back of your anus more strongly. (See Reference 2, pages 16 and 17)