5/20/12

Lower Tan Tien Breathing: Exploring the Exhale

Exploring the Exhale
This method of lower tan tien (ltt) breathing is physically gentle, yet provides many benefits, separates the fascia (layers of tissue), and allows fluids and energy to flow, fill, concentrate, refine. In this essay, when I say "lower tan tien" (or "ltt"), I am referring to the whole lower torso region in general, from below the belly button to the pelvic floor, front to back, through and through .. not any particular point on the front, back, or neutral space, but the whole lower abdomen. I would suggest that all of these methods are, during formal sessions, best practiced standing. They can activate the lower tan tien in ways that really assist your standing practice, your vertical integration.

Lower Tan Tien Breathing

THE BASIC METHOD is simple: Rest your awareness in your lower tan tien, inhale from/into your ltt, and exhale s-l-o-w-l-y while keeping your awareness in your lower tan tien. You'll find that, simply by keeping your awareness in your lower tan tien while exhaling slowly, that a slight pull occurs between the inner tan tien and the outer layers. In this method, this is not produced by direct physical pulling, but is produced as an indirect result of resting awareness in the ltt while exhaling slowly.
REPS

Repetitions are not necessarily needed with this method. A single breath (or several breaths) like this can be very effective, or you may feel moved to explore smooth steady repetitions. Do only as many as you are comfortable with, and rest by breathing naturally (no intentional pattern).
INITIAL EFFECTS

If you have emotional and/or physical stagnation in the lower jiao, it's likely that this method will get things moving - which is a good thing, but you're also likely to feel emotionally and/or physically uncomfortable during initial practice day/s. Pace yourself.
FASCIA

Through experimentation, you might find that you can increase/decrease the intensity of the "pull" between inside and outside. This "pull" separates some of the layers, creates space, and you should do this with a middle-ground intensity that allows both a gentle separation and the sensation of nourishment flowing through the layers. Separate and fill. If you pull too tight, it'll only create tension and not allow nourishment.

VARIATIONS If you choose to include a variation during a practice session, it should be done after some warm-up with the basic method. Variation #1: Opposite Acupoints In this variation, during the exhale, focus your attention on paired front and back acupoints. You'll find that, by including some focus on paired front and back acupoints (while you have your awareness resting in your lower tan tien and are s-l-o-w-l-y exhaling), that there will be a distinct, yet gentle, pull or tug of those acupoints inward. Though this is not initially felt as anything dramatic, a brief gentle pull inward of the points, yet it activates the acupoints strongly - which continues to produce benefit well beyond the time of the practice session.
precisiondocs.com/~altaoism/IS1LTTBExploringTheExhale.htm 1/4

and then relax. and macro). You'll find that. at the nadir of your s-l-o-w exhale (that is. in time. I just exhaled s-l-o-w-l-y in the lower tan tien. as you see fit.5/20/12 Lower Tan Tien Breathing: Exploring the Exhale As far as which points to work with. Jing has so much to do with the production of muscular tension. This gives your ltt space to do whatever it might do. at that natural momentary pause. yet through practice the details gradually come forward. So. Much of this idea is present in such things as pc muscle exercises. micro. feel free to experiment up. has its own dynamic. No deliberate ltt breathing. this is a single flex. and really had no idea that I'd latch on to the sacrum.only one to three times a week. If your sacrum is pulsing. Its just that the front and back can get pretty close at the bottom of the exhale. Explore and enjoy. down.however that is for you at that time. when I say. Its likely that. This should be done until your sacrum starts pulsing (gentle. and various other explorations of commonly little-used muscles. as sacrum-activation is established.com/~altaoism/IS1LTTBExploringTheExhale. now and then. in the beginning. and let that go of its own accord. no worries. This simple little method is a Real Whopper. "Take several normal breaths". And. and shifts things around inside the lower tan tien. this method will profoundly deepen your experience of the whole orbit (little. That's normal. Also. The idea is to get that going.) Take several normal breaths. incrementally. NOTES on the sacrum-squeeze method. with pairs of points. unhindered by deliberate breathing. learning to gently lift the urogenital diaphragm. rhythmic. its own tempo. and much of the jam-up that can occur in the lower tan tien has to do with residual unprocessed tension. Just relax and breathe normally . Give it another try. sort of "on its own". The muscles in immediate contact with the sacrum are so rarely deliberately used that. you'll feel awkward searching for these muscles. counting is not a regular part of this method. gently squeeze the muscles around your sacrum. Over time. then that's it. SOUND THE TRUMPETS! Variation #2: Sacrum-squeeze For this one. This is like learning anything new: unfamiliar at first. all the way to the coccyx. I suggest starting with the navel and a place on the spine directly in back of it. initially. If it's not. I mean to just relax. As far as duration. THIS METHOD is a WHOPPER. the exhale might take a count of 10 and then the sacrum-squeeze a count of 1 (maybe a slow 1). then repeat the above. you're finished with the method. probably more the front part of the sacrum than the back of it really. This relationship. when you've exhaled as much as you're gonna). from whatever dynamic you may (or may not) have started. Initially. and you'll get it. so when I 'aimed' for the middle my squeeze got the sacrum some. Flexing around the sacrum starts something: a pulsing-of-the-sacrum in relation to sexualvitality-in-the-front. contraction~expansion). Work your way down. the unfamiliar finesse needed to get scrotal compression breathing actually down to the scrotum. repeat the method. I found that I could flex the muscles around the front and back of the sacrum. and you get better at it. I'm lately appreciating more that its helpful to explore all of the various muscles in the lower tan tien and learn to work them deliberately. I wasn't "aiming" for the sacrum. it becomes a more natural part of basic lower tan tien breathing.htm 2/4 . Don't do any special breathing. Once you've given yourself some time (I suggest several days at least) to feel the effects precisiondocs. once triggered. In my experience. this doesn't to be done very often . (Not a sustained squeeze. close~open) in the area that felt like the middle. when I was experimenting. I mention these numbers just to convey the general tempo. then gave a little squeeze (like flexing a loose fist. and with more experimentation. there's often almost no feeling or reference point for them. Deliberate flexing of muscles helps process that force and restore healthy blood flow.

Additionally. substantially. its important not to get too caught up in techniquey-moving-things-around.activating Hui Yin A slight lift up of the perineum (while resting awareness in the lower tan tien and s-l-o-w-l-y exhaling) does wonders for activating the acupoint hui yin. The sacrum. Very important for vertical integration. jing. Kidney-1 breathing. but just a gentle lift inward.which is a good thing. Variation #3: Perineum Lift . It's part of a small set of exercises of his. The activation of the perineum (and hui yin) does a couple of major things. this method will flex around the vertebral bodies . specifically the stack of vertebral bodies. Conclusion Though the above specific techniques can be helpful to activate this and that. You'll find that. you'll may want to facilitate the process. energetic centers . it smooths the transition from the genitals to the sacrum. which leads into the vertebral bodies themselves. nerve plexuses.htm 3/4 . Second (and no less important). addiction. in order to integrate the "heavy-adamant portion of jing". Just getting sexual vitality to "rush up the back" is insufficient. which triggers a pulsing . As perineum (hui yin) activation begins to connect up and down. a very important and natural way to top off lower spinal work. Spinal breathing. up past the sacrum. it pulses up more slowly. Activation of the sacrum (and subsequent spine-marrow washing) has potential to remedy cases of sexual compulsion. and . and hopefully this essay provides an effective start for exploration along this key topic. as jing travels up the spine. The activation techniques should precisiondocs.5/20/12 Lower Tan Tien Breathing: Exploring the Exhale and settle in with this method at the sacrum. Pulsing of the sacrum is the first step towards integrating jing with the whole spine.com/~altaoism/IS1LTTBExploringTheExhale. where he advises exercising the muscles around the coccyx and sacrum. Integrate below. experiment with extending the method by similarly squeezing your way up the lower spine. Gonads~sacrum~lumbar~kidneys. which are the best methods that I've yet seen to massage the kidneys. gently and in small contiguous segments.which draws jing into and up the spine. by no means an exhaustive list. that work together. One (the obvious). SUPPLEMENTAL PRACTICES re: the Perineum Lift method. endocrine system. it triggers connections with the bottom of the feet (the kidney 1 points) and the crown of the head (ni wan). up through the lumbar region. Integrate above. Jing (sexual vitality) integrated with the spinal column provides a stabilizing counter-balance to that. like a thick shake up a straw. a more profound balance of the endocrine system is promoted.beyond that . and best practiced standing (zhan zhuang). spine. a key to rooting. Major acupoints. This method has some similarity to Dr. as well as remedy milder cases of chronic arousal. kidneys. the Orbit. One has to specifically integrate with the dense tissues that are immediate to the spine. brain. See the spine essay for more on the vertebral bodies and how they relate to spine-marrow washing. Lin's anal breathing method. Much of arousal is jing activity in the outer regions of the nerve plexuses. As the "heavy-jing" (made up word) connects into the vertebral bodies. The lift is not a squeeze (like in pc muscle exercises). Here are a couple of methods. starting with the sacrum and working.assist an awakened lower tan tien ("medicine field").all are related. and the Lower Tan Tien Activating the individual major acupoints of the lower torso provides part of the subtle mechanics that actually produce a functioning little orbit. John Du Cane's Power Qigong video contains the "bear frolics".

The exhale is sometimes over-looked.5/20/12 Lower Tan Tien Breathing: Exploring the Exhale ultimately promote more balance and stability. Enjoy. you should return to breath and stabilized awareness. Accordingly. but it's loaded with goodies.com/~altaoism/IS1LTTBExploringTheExhale.htm 4/4 . after activation. :) precisiondocs.

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