outward breath. When you are breathing out, you are strong—you can break a board, you can throw an opponent in judo, you can absorb a blow and not be hurt. When you are inhaling, you are weak. In karate, you may often hear a student give a loud shout (kiai) as he/ she is executing a kick or a punch. The student is training to time the execution of the technique with the exhalation. This maximizes the power applied. The shout encourages and facilitates the forceful and complete exhalation of air. So this is just the application of the Zen principles of breathing in action.Breathing
Nogare (Short Wave/Long Wave)
• Breathe only using the nose.
• Fill up the lungs from bottom to top (long wave), letting belly rise first, then the stomach. Holding these stationary, fill up lungs below shoulders by letting upper chest rise up also.
• Holding abdominal wall taut, take quick inhalation, letting belly move out rapidly (short wave).
Breathing
Inhalation
• Breathe only using the nose.
• Center the breathing in the belly, letting the breath out naturally without using the abdominal or chest areas at all.
In karate and Zen, therefore, the principles underlying the breath are the same. The mechanics of some breathing techniques are slightly different, but they arise largely from the setting, i.e., zazen versus moving Zen.
As with all phases of karate, experience is the key to understanding. Experience is gained through individual practice. An experienced teacher and the atmosphere of a zendo or dojo are important in creating the atmosphere for serious study and for giving the student the proper grounding so he/she may learn correct techniques. If you want to learn how to breathe, just sit shikantaza.
NOGARE
A The hands, starting at your sides, come up, as you inhale through the nose.
B Fill the lungs with air, starting from low stomach.
C Finishing position.
ZEN INHALATION
D Beginning inhalation cycle, using the nose.
E Inhale as the trunk comes up.
F Finish erect in zazen. Make the exhalation cycle twice as long as the inhalation cycle.
Postures
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