Taoist breathing- Neidan techniques for Health and Chi development.

Taoist Qigong

The most literal and simplistic translation of "qigong" (pronounced "chi-kung") is actually "breath practice." The external, active, moving types of qigong always stress the matching of breath to movement. It is not the movement which is most important, it is the internal connections being forged through the synchronization of movement, consciousness, and breath. Ergo, not only can qigong be practiced without movement, in fact it should be for at least a portion of your training.

Normal- 

• Type- yang (gentle)
• Application- meditation, health
• Benefits- calms mind, increases focus, expands awareness, vitalizes body
• Contraindications- none 

Also called "Buddhist breathing" by some, this is nothing more than focused, mindful breathing, deep into the chest. As you sit in meditation, you will find that your breathing pattern changes from what it was when you first decided to start meditating. Becoming aware of your breath and its patterns is crucial to integrating more advanced exercises of Taoist breathing. You should notice without having to think too hard about it. Intense focus is really the enemy of meditation. Rather the goal is more of a relaxed awareness. It represents a shift in brainwave patterns from beta heavy to alpha heavy. The "awareness" you are going for is more like that of daydreaming, where you notice things going on around you, but you do not pay them much attention. This is the kind of "mindfulness" you want to have of your breathing. "Normal" breathing should be that slight shift you noticed as you entered a more meditative state. Throughout your day-to-day, you can shift your breathing to this pattern in order to instantly release stress and re-align focus. This is also commonly called "conscious breathing".

Deep- 

• Type- balanced (yin&yang)
• Application- meditation and health
• Benefits- increase lung capacity, tones abdominal muscles and organs, oxygenates blood (benefiting the muscles and brain) and reduces the negative effects of stress and anxiety.
• Contraindications- none  

Deep breathing involves focusing the breath to the lower dantien. The belly should swell and the diaphragm drop when inhaling. When exhaling, the belly is allowed to relax and fall naturally. This type of breath increases lung capacity, strengthens the core, invigorates the organs, and reduces stress. This is the most fundamental type of breathing, and the most commonly used for both neidan (still/internal/mental) and weidan (moving/external/physical) qigong.

Reverse- 

• Type- Yang (strong)
• Application- physical health
• Benefits- Strengthens and tones muscles, invigorates organs, increases energy and physical vigor
• Contraindications- do not practice if you have an abdominal hernia or are pregnant. Those with high blood pressure should also be cautioned. 

This is the inversion of "deep" breathing where the belly is pulled IN for the inhale, and pushed OUT for the exhale. This type of breathing is used for more "hard qigong" which strengthens the muscles, hardens the bones, toughens the skin, tones the organs, and increases yang energy and bodily heat. 

Embryonic- 

• Type- Yin (subtle)
• Application- meditation
• Benefits- relaxation, returns the mind to a primal state and "resets" our consciousness. Promotes deep and restful sleep, reduces the negative physiological and psychological effects of stress.
• Contraindications- this is an advanced technique and should not be practiced if you are not well versed and experienced in more basic techniques. Persons with low blood pressure should be cautioned.  

This is the kind of breathing you may notice right before you fall asleep, or just as you wake up. Look at the rise and fall of the belly of a sleeping baby and you will see the visible effect of ebryonic breathing. This is an advanced technique used primarily in "soft" or "internal" qigong which is more focused on mind and emotions. The goal is to inhale a fair amount of air relatively quickly, then exhale it just as quickly. The breath is not held or extended in any way. Instead, the action is done by pulling the diaphragm down and allowing the belly to swell. The tendency, when starting this breath, is to breathe shallow, filling only the tops of the lungs. This is incorrect. It is still a deep breath, but it is deep without force or exertion. The action is very similar to that of kapalbhati pranayam, but without the intense force.

Turtle- 

• Type- wuji (primordial, neither yin nor yang)
•  Application- meditation, health, longevity
• Benefits- promotes deep relaxation and internal awareness, restores life essence to the skin and tissues, can help to alleviate both depression and anxiety.
• Contraindications- none

so named for the turtle's ability to hold its breath for long periods of time. Taoist breathing never HOLDS the breath, however. Rather, "turtle breathing" means stretching the breath out for as long as is possible. Inhaling and exhaling are equal in duration, but they are not forceful. The breath is drawn in extremely gently and slowly, then let out the same way. This breath is said to prolong life and increase vitality of the organs. It is a meditative, neidan type of technique. It is balanced, not yin or yang, only stillness... I have read "turtle breathing" and "embryonic breathing" are just alternate names for each other, however, it is my understanding that, embryonic breathing takes place in short bursts, whereas turtle breathing is an extended breath. This is a very important distinction when it comes to the subtle art of qigong.

 Ankle- 

• Type- balanced
• Application- physical health
• Benefits- increased lung capacity, extreme oxygenation of the blood, benefits all muscles and organs, tones the abdomen and burns off fat, especially around the belly and waistline. Invigorates mind and body. Enlivens the nervous system. Can help reduce the effects of depression and provides a burst of energy.
• Contraindications- an advanced technique, not to be used without experience with other, more basic types of qigong. Should be avoided by those having hernia, high blood pressure, dizzy spells, or who are pregnant.

"Breathing to the ankle" is another advanced breath which is a combination of the "deep" and "reverse" breathing techniques into one continuous cycle. Inhale, allowing the belly to swell and diaphragm to drop, then exhale and continue to move the belly out and diaphragm down. Inhaling again, the belly is pulled in, then continues the same motion throughout the exhale- this completes one cycle of the ankle breath. This type of breathing is said to direct Chi all the way down from bai hui (ren mai, top of the head, aka crown chakra) through all three dantien, into hui yin (du mai, perenium, aka root chakra) and is called "breathing to the ankle" because it guides chi all the way to the "gates" of hands and feet, opening and energizing them. This technique is essential for martial artists and healers alike because it is the gateway to our ability to project and draw in energy through those channels.

Double and Triple- 

• Type- Yang (very)
• Application- health
• Benefits- dramatically improves lung capacity, can help prevent and heal respiratory ailments, oxygenates the blood- enlivening the muscles and organs, perks up the nervous system, increases focus and awakens the mind.
• Contraindications- an advanced qigong, not to be practiced by those without experience in more basic forms. Those with certain types of respiratory problems should avoid this technique, ask a doctor if it is safe for you to practice this qigong.

This is a strong yang breath which increases vitality and energizes the body while boosting lung capacity and oxygenating the blood and toning the muscles. It begins like normal breathing, but upon completion of inhale or exhale, the practitioner take 2-3 more sharp, short breaths before continuing the cycle. When exhaling, it clears and forces out stagnant chi and toxins. When inhaling, in draws in more chi and increases the capacity of our reservoirs. Care should be taken not to inflict self-injury when practicing this breath. Do so responsibly, preferably under the guidance of a knowledgeable teacher, and do not push yourself too hard. Practicing this breath is why I can play the didgeridoo. It also helps you to be better able to perform the "turtle" breath described above.