Methods of Wushu breathing practice

Methods of Wushu breathing exercises ⅰ. inhale air

Tugunaxin

The core idea of the art of breathing in and out is to learn from the old and discard the old with the new. Vomiting is spitting out old and dead things through deep breath. That is, through deep inhalation, you can get new breath and life.

As early as in Zhuangzi? Breathe, trade in the old for the new? Said. People exchange gas when inhaling and exhaling, but when exhaling, the area where alveoli contact and exchange gas is very small. Every time people inhale, the carbon dioxide pollution gas remaining outside the mouth, trachea and alveoli will be re-inhaled into alveoli, thus reducing the working efficiency of alveoli. Breathing and inhaling can spit out polluted air as much as possible, make room for inhaling fresh air, and reduce breathing frequency and energy consumption on the premise of ensuring human energy efficiency.

(2) The quality of breathing is related to four things.

The key to the art of breathing is to control breathing. What about "difficult classics" Breathing and resting? It means inhaling and exhaling. ? Interest? The original intention of a word is to control it with the mind? Since when? And then what? Since when? It means nose, that is, control your breathing with your mind, or control yourself by controlling your breathing with your mind.

The Eastern Han Dynasty translation of "Buddhism as the Bible" says that there are four things to rest: one is wind, the other is qi, the third is rest and the fourth is breathing. Voice is the wind, silence is the breath, going in and out is breathing, and the breath coming in and out is not enough to breathe. ? Ancient health care experts summarized the form of breathing as? Four stages? Wind, wheezing, breathing and rest. Wind phase means that inhalation and exhalation are audible; Asthma means that although you can't hear the sound, you still feel stagnant and unobstructed when inhaling and exhaling; Gas phase means that although breathing is silent and not stagnant, the entry and exit are not fine enough; Breathing phase refers to deep, long and uniform breathing that occurs in a highly quiet state, and the flow of gas is as continuous as silk. Only the rest stage is the breathing state pursued by guiding exercise. In the Eastern Han Dynasty, Laozi's On the Princess on the River explained this way:? Breathe through the nose and mouth when it is continuous and subtle, if it can be restored, if it is unnecessary. ?

(3) Tao Hongjing? Six-character formula?

In the Northern and Southern Dynasties, Tao Hongjing put forward in the Record of Raising Sex and Extending Years? Six-character formula? :? If you are angry, it means sucking; Exhale six, that is, blow, shout, hey, oh, shh, okay, let it all out Treatment depends on bending over, blowing away the wind, calling away the heat, crying away the annoyance, holding your breath, muffled voice and snoring to relieve the extreme. ?

Second, eat gas.

Eating gas, also known as being convinced or convinced. Shan Hai Jing says that some people live by swallowing air and small fish. "Big Li Ji"? The core monument of easy life: Carnivores are brave and fierce, people who eat grain are smart and skilled, people who eat gas die from God, and those who don't eat die from God. ?

1973, the silk book Quegu Shi Qi was unearthed from the Western Han Tomb in Mawangdui, Changsha. Avoiding valley is an advanced cultivation method, that is, you don't eat food, but only breathe air to maintain your life. The article says that there will be top-heavy hunger when the valley is just broken. Blow? Solve it by eating gas. This article has appeared many times? Food one? , that is? Take a breath? Or? Eat gas? The name of the province? One? What does this mean? Jing yuan? . Is the oiler finished? Blow? Spit out the gas in your body first, and then eat it? One (gas)? . Four seasons? One (gas)? Can it be ruled out? Turbid yang decoction, wind, frost, fog and yin? For example, polluted air that is not good for human body. Huangdi Neijing? Su Wen? Gu naive said: calm and nothingness, the true qi breathes the essence from it, and the spirit is maintained independently. ?

Eating gas is not only to absorb ordinary air, but also to absorb the righteousness of the four seasons between heaven and earth and the essence of the sun, the moon and the stars, so as to live forever. There is time to be sure that it is dead from midnight to midnight, and it is angry from midnight to Japan and China. "Taiqing Huang Zhen Jing" cloud:? When you were born in the middle of the night, you were calm. When you knock your teeth 36 times, hold your teeth with both hands and lie on your back with your eyes closed. When you exhale frequently, you will close your mouth and fill your throat, and gradually swallow it. If you enter your stomach, you will feel silent, and if you are full, you will be more hungry. ?

In addition, there is also a way to get internal vitality. Spit out the turbid gas in the body first, and when the exhalation is about to stop, drive the vitality in the body to rise to the throat, and then swallow it in one breath. Qi rising in the body with exhalation is called internal vitality.

Xu Xun's "Ling Jian Zi" in the Jin Dynasty goes:? Anyone who takes qi to regulate the throat uses internal qi, which is called Neidan. The spirit in my heart is continuous. Don't use the external air in the upper section to induce external wind and damage the five internal organs. ? C. Leng Qian, a health care practitioner in the Ming Dynasty, wrote a 16-character health care order in "Essentials of Aging": once inhaled, it will rise (lifting the anus and shrinking the kidney), and the gas will return to the navel. Swallow when you mention it. ? It also means to return to the abdomen.

Third, guide the circulation of qi.

(a) determined by the application and shape of birds.

Introduction was quite common in the Spring and Autumn Period and the Warring States Period. At that time, the theory was relatively simple, mainly by activating bones and muscles to promote the circulation of qi and blood in the body, to prevent the accumulation and blockage of qi and blood channels, and to prevent the atrophy and relaxation of bones and muscles, which is equivalent to aerobics today. Get in shape? The role of body shaping.

Zhuangzi? Deliberately say:? The bear passed the bird's application, only to live longer. This way (guidance) guides and cultivates people, and Peng Zushou's candidates are also good. ? So-called? Bird sinking? It's the art of instruction. Ge Hong of Jin Dynasty pointed out in his book Bao Puzi, what are the main points of Taoism? Do you know how to bend and stretch? What is the mechanism of guidance? Announce camp guards? It is to preach, teach, dispel doubts and promote the movement of qi in the body. Huangdi Neijing? Su Wen? The theory of strange diseases also records that special guidance was used to treat a disease called. Interest products? The qi of this disease is unfavorable, that is, poor breathing and turbid qi stagnation.

② Guidance and dancing.

There is a routine for guidance. What is it also called? Dancing? . "Lu Chunqiu? The ancient music article says:? In the past, at the beginning of the family, yin accumulated stagnation and the waterways were blocked, which failed to achieve the original purpose. The people were depressed and stagnant, so they pretended to dance to preach. ? His whole article also says:? Running water does not rot, pivot does not lag, move. The same is true of Qi. Shape does not move, essence does not flow; If the essence does not flow, the qi will be depressed. ?

(3) Guidance and massage

Huangdi Neijing? Su Wen? Different methods should discuss "Cloud:? Flaccidity, syncope, cold and heat should be treated on stilts. ? The Tang Dynasty's "All Classics, Sounds and Meaning" said: Ordinary people rub their bodies, stretch their hands and feet, and get rid of fatigue and troubles. This is the so-called guidance. ?

Sean was recorded in Historical Records? Is it an intellectual who learns to break through the trough and guide the intellectual man fit? . Note to Tang's Secret Book of Foreign Taiwan: Guidance is to move the bones and muscles and the limbs. Theoretically speaking, diseases such as pressing skin and meat, lifting legs, lifting feet, and covering dizziness are mostly caused by lack of exercise, so it is necessary to guide treatment. ? Hanshu? There is a preface to Huangdi Zazi in Yiwenzhi. Step by step? That is, walking guidance, but it has long been lost. I guess it's similar to dancing, moving piles and boxing routines.

Wuqinxi and Yijinjing

The guide map unearthed from Mawangdui Western Han Tomb in Changsha (Figure 5. 1) records the movements of harriers, cranes, bears, turtles and other animals, which can be regarded as the beginning of Wushu bionics. During the Eastern Han Dynasty, Hua Tuo accelerated the slow guiding rhythm of simulated animals and evolved into? Wuqinxi? ,? Five birds? Namely tigers, deer, bears, apes and birds.

The legend of Yijinjing was spread by Dharma in the Northern Wei Dynasty. Although it is integrated with Indian yoga and Buddhist meditation, its twelve movements are all based on breathing and guidance. Long-term practice can not only enhance strength, but also strengthen muscles and bones, which shows that the guided qi-moving technique has a close inheritance relationship with traditional martial arts.

(5) The gas guide should be harmonious and the introduction should be soft.

After Wei and Jin Dynasties, influenced by metaphysics, the theory of induction began to deepen. Zhuangzi by Li Yi in Jin Dynasty? Deliberately? A tour guide? Interpreted as? The air guidance will be harmonious and the introduction will be gentle. , is the combination of breathing movement and body movement.

6) guide the operation of the gas

Huangdi Neijing written in the Han Dynasty? Lingshu? "Function" and "Qi" are juxtaposed in the description of the guide map unearthed in Mawangdui, and there are two direct references to breathing. Like what? India (back) mud (shout)? With what? Laugh (ape) Zheng? . ? Sound soul? It means to lean up and sing. Muddy cage? This is the sound of an ape howling. The corresponding shape in the picture (the lower right corner) is to expand the chest and raise your hands backwards. Its action aims to strengthen the respiratory function of the lungs, that is, to pass through? Shape? Vivid? Intention? Air conditioning? Achieve the purpose of controlling breathing.

The fifth chapter of Laozi's Tao Te Ching says:? Between heaven and earth, still charming! Empty and unyielding, move out. ? It means that between heaven and earth, isn't it like a bellows? Although it is empty, it will not run out. The more it is eliminated, the more air there is. Guiding qi circulation depends on body movement, like pulling bellows, which not only increases the energy exchange between the body and the outside world, but also promotes the energy exchange between tissues in the body, increasing the total amount, depth and quality of energy exchange.

(7) Guo Moruo's interpretation of "Ming of Qi"

There is a cultural relic from the Warring States period in Tianjin History Museum? Qi Zhang Mingyu birthday? (Figure 5.2), once hidden by the Li family in Hefei, has 45 words engraved on the dodecahedron:? The circulation of qi, deep storage, is stretching, stretching is downward, downward is fixed, fixed is solid, solid is germination, germination is long, long is retreating, and retreating is the sky. It's a few days in the sky and a few days underground. Shun leads to life, and reverse leads to death. ?

Guo Moruo translated it as: when breathing, you should inhale deeply, and the accumulated gas in the body will increase, then the air will be sucked down, and then stop for a while, which means that the gas will be fixed in the lower coke; Then exhale slowly, such as the bud of vegetation, grow upward, quit contrary to the downward path, and retreat to the top; That is, exhale slowly until all the dirty gas in the abdomen is spit out. In this way, the cat goes up and the cat goes down. If you go this way, you will live, but if you go this way, you will die. The inscription says? Breathe out? The key point is to divide the circulation of qi into nine stages: deep storage and extension will lay the foundation for growth and retreat? The earliest literature on promoting qi circulation and keeping in good health in China era revealed the idea of promoting abdominal breathing and promoting qi circulation through stretching posture.

Fourth, meditation.

(a) Yan Hui forgot.

Zhuangzi? The master recorded a conversation between Yan Hui and Confucius. What is this? Do nothing? . Yan Hui told the teacher that he had made progress. When Confucius asked him what progress he had made, Yan Hui told the teacher. Forget rituals and music. ?

Confucius said it was good, but not enough. A few days later, Yan Hui said? Forget benevolence and righteousness? . Confucius still said it was good, but not enough. Until Yan Hui said? Sit down and forget? Confucius was very surprised and asked: What do you mean by forgetting what Yan Hui said? Four limbs fall off, become smart, leave your own shape to understand, which is the same as the avenue, that is, forget. ? It means forgetting your limbs, stopping your thoughts, abandoning your body, getting rid of knowledge and wisdom, and merging with the road. It's called. Do nothing? .

(B) Zhu Sit-in for pranayama

Neo-Confucianism in Song and Ming Dynasties developed sitting forgetting into sitting and pranayama. Zhu Xi said: When you start learning Kung Fu, you must sit still. Sit-in is planned. Although it is inevitable to collect things one by one, there is also a place to settle down. ? Zhu's "Praying for Interest" says:? It is suggested that adjusting interest rate is also a method of nourishing the heart. People who are uncertain about their hearts often breathe long and inhale short, so it is necessary to adjust it. When the rest stops, the heart will gradually settle down. As the saying goes, there is no violence against your will.

Proverb:? The tip of the nose is white. I can see it anytime and anywhere. It is tolerant and embarrassing. Quiet and hissing, like a swamp fish in spring. Suck when you move, like a hundred insects sting. The opening and closing are wonderful.

(3) Fasting, keeping one and meditation

With Confucianism? Do nothing? Similarly, Taoism and Zen are more prosperous? New meaning? And then what? Meditate? And other methods. Zhuangzi? The presentation of the human world? New house? Concept:? If you make up your mind, don't listen to your ears, but listen to your heart; Don't listen with your heart, listen with your breath. The ear stops at listening, and the heart stops at symbols. air

Also, waiting for things is empty. Only the Tao is empty, and empty people are loyal to their hearts. ? In the article "In the future"? Shouyi? The art of:? Ignoring and not listening, keeping God in silence, the shape will correct itself. You must be quiet and clear, and you can live forever without hardship and shaking your essence? .

Dunhuang suicide note "Breathing? What's in Gong Jing Temple? Sit? And then what? Close your eyes and see the umbilical cord? In two sentences, the former tells how to sit, while the latter tells how to focus on air pockets and look inward. Based on the theories of Indian yoga and Confucianism, Taoism and Zen, Zen Buddhism has evolved a Chinese meditation method, which also pays attention to controlling breathing and paying attention to? Observation? .

(4) Su Shi's meditation skills.

In the Song Dynasty, Su Shi described it like this in Zhang Shang Daoan Health Preservation? Look inside and forget? Methods: Every night, after the baby is born, put on clothes, face east or south, board your feet and knock your teeth 36 times. Hold on tight, stop breathing and look at the five internal organs: white lung, green liver, yellow spleen, red heart and black kidney. The second thought is that the heart is inflamed, and it goes down into the abdomen when it is clear, and the abdomen is full of qi, that is, it is drained, and it is only transferred in and out, that is, the tongue meets the lips and teeth and washes the body fluid.

This visualization method is different from other methods because it has color. The five internal organs in meditation have different colors: white lung, green liver, yellow spleen, red heart and black kidney.

Fifth, listen to the fixed point behind you.

Many people have a strong and turbid atmosphere when practicing boxing. How to deal with it? On the one hand, of course, we should insist on exercising, because asthma and shortness of breath are all manifestations of weak skills. If you keep exercising, your lung capacity will increase, your body will have the strongest ability to absorb oxygen, and your breathing will naturally become longer. In addition, if there is a shortcut, it is the asthma point behind the ear, which can immediately make snoring mild. Behind the ear, the center of gravity of the human body can move back slightly, which can reduce the compression on the chest and stretch the organs such as the lungs and diaphragm.

In addition, Dingchuan point itself has a good effect on treating cough and asthma. Dingchuan point is located on the median line of human back, 0.5 inch away from Dazhui point under spinous process of the seventh cervical vertebra. Dingchuan point has the functions of relieving cough and asthma, dredging and regulating lung, and the effect is obvious. Shu Fei point and Zhongfu point are used to treat bronchial asthma, bronchitis, tuberculosis, whooping cough, neck sprain and contusion. In daily life, when a child coughs constantly, adults always pat him on the back, which is actually to shoot this asthma spot.