Answers to the Health Qigong – Liu Zi Jue

1. Where does the Health Qigong Liu Zi Jue originate?

Liu Zi Jue, which is also called Liu Zi Qi Jue, is one kind of traditional health-care methods that is mainly exercised by ways of inhaling and exhaling. Liu Zi Jue has very long and widespread history and cab be recorded back to the Southern and Northern Dynasties (A.D402-581). During its widespread transmission, Liu Zi Jue has been replenished and consummated by medical practitioners or regimen practicers of different dynasties.

Based on the traditional Liu Zi Jue, Health Qigong Liu Zi Jue is invented and arranged by means of modern scientific theories and methods. In order to make it more scientific and reasonable, the order of the six words Xu, He, Hu, Si, Chui, Xi, their pronunciation and the form of mouth are modulated and regulated during its invention and arrangement.

2. What are the characteristics of the Health Qigong Liu Zi Jue?

Each word of the six words of Liu Zi Jue is one part of the integrity and also has its own solitary feature. There is systematic and standard pronunciation and the type of mouth when it is practiced together with simple guiding action. In all, as one of the regime including inhaling and exhaling and guiding, the characteristics of Health Qigong Liu Zi Jue can be generalized as follows: inward and outward exercising, flexible, slow and graceful actions, dynamic and static combination, being simple and easy to be studied, safe and effective.

3. What are the body-building actions of the Health Qigong Liu Zi Jue?

Scientific research test demonstrate that the total life quality of the practicers can be boosted after the exercise with the ameliorated tendency of physiological and psychological state as well as more harmonious interpersonal and family relation. What’s more, the result of investigation about the disease rehabilitation in the subject group show that the Health Qigong Liu Zi Jue is effective for the middle and aged people on relieving some chronic diseases to some extent.

4. The Health Qigong Liu Zi Jue is a little unique among the four kinds of Health Qi Gong, why?

It is different from the other three kinds of Health Qigong that the Health Qigong Liu Zi Jue takes breathing as the mainstay and simple guiding movements accompanying the breathing routines such as Xu, He, Hu, Si, Chui and Xi to regulate the function of the liver, heart, spleen, lung and kidney, Sanjiao and strengthen the bone and musculature, enhance the health and recover the diseases. The guiding movements must be relaxed, gentle, flexible and slow. Breathing and pronunciation can’t be disturbed by the guiding movements. It is why the Health Qigong Liu Zi Jue is different from the other three kinds of Health Qigong.

5. Why must the reverse abdominal breathing be applied during the exhalation in the practice of the Health Qigong Liu Zi Jue?

There are two common breathing training methods including thoracic breathing, which is mainly characterized as the intercostals muscle movement, and abdominal respiration which is characterized as the diaphragmatic muscle movement. The latter includes abdominal breathing and reverse abdominal breathing. The natural breathing method is taken in the Health Qigong Liu Zi Jue in most time. But reverse abdominal breathing is taken during the exhaling pronunciation in each time, that is to say, the lower abdomen is mildly adducted in the course of the inhaling and relaxed in the course of exhaling to let it naturally pluck up.

According to the theory of the traditional Qigong, when you inhale by ways of reverse breathing, congenital vital Qi is heaved from your lower abdomen to your chest; in the meantime, fresh air in the nature is absorbed in your chest and then the former and the latter are mixed there. Then turbid air is exhaled outside your body and enriched vital Qi are descended to your lower abdomen. This way of breathing can practise Qi, cultivate Qi and make your body healthy but also prevent dry mouth and tongue, dizziness, head distension or even fatigue from incorrect pronunciation. It is also one kind of practicing methods that is concerned with Kan Li intersection, heart and kidney in balance, heart and kidney intersection with markedly body-building effect in the traditional Qigong theory. That’s why it must by used in the course of exhaling and pronunciation in the Health Qigong Liu Zi Jue.

6. How to make pronunciation and reverse abdominal breathing match well in the exercise of Health Qigong Liu Zi Jue?

It is one of the keys to make expiration and pronunciation and reverse abdominal breathing match well in the exercise of Health Qigong Liu Zi Jue. Otherwise the effect of practice will be impacted or dry mouth feeling or fatigue is possible to ensue. You must pay your attention to feel the gradual relaxation and enrichment of Qi from your mouth, throat, chest, to your abdomen step by step rather than to the breathing in the course of pronunciation and exhalation. That is the method called mind participating with Qi, mind following with Qi and Qi storing in the Dantian.

7. Why is it that mind should be combined with breathing and body in the Health Qigong Liu Zi Jue?

As breathing is the mainstay accompanying with movements in the exercise of Health Qigong Liu Zi Jue, so strong mind and thought maybe result in rigid movements, which is easy to cause rapid breathing or even affect the quality of three kinds of regulation function. Then the practicers can’t get to the state of relaxation and quietness. Internal balance of the body will be destroyed and disorder of movement of Qi will be likely to ensue. Therefore the practicer should make his mind fit with breathing and movements and pay attention to be relaxed, harmonious and natural, not forgetting nor helping. He can’t intend to prolong the slow exhalation and pronunciation as well as gentle movements nor make mind scatter to separate it from breathing and movements.

8.What are the methods and main points of the breathing in the Health Qigong Liu Zi Jue?

The method of breathing is mainly reverse abdominal breathing, in which the chest is slowly expanded and the abdomen is mildly abducted while the air is absorbed in the nostril and vice versa while the air is exhaled in the mouth. This kind of breathing can increase the amplitude of the rise and fall of the diaphragm and be able to promote the whole circulation of Qi and blood and act as health protection for Zang and Fu.

In the breathing of Liu Zi Jue, mild rather than strong mind should be paid attention just like to be a little on purpose or a little by accident. Breath should be fine and long during the exhalation. It should be weak and natural and not straining while the air is absorbed through the nostril. Expanding or retracting the abdomen on purpose is not suitable.

9. What is the body-building theorem of the Health Qigong Liu Zi Jue in Chinese medicine?

According to the theory of traditional Chinese medicine, man is one part of the universe and human as well as heaven and earth is integrity. So man’s physiological function and health will be affected by nature. It is correlated and corresponded among the man’s Zang and Fu that include liver, heart, spleen, lung and kidney and five elements that include wood, fire, earth, gold and water and the pronunciation of six kinds of mouth form such as Xu, He, Hu, Si, Chui and Xi.

So the pronunciation that the six sounds are uttered is used to regulate the corresponding Zang and Fu according to the corresponding relation between the five Zang and five kinds of sounds in the Health Qigong Liu Zi Jue, that is to say, Xu can regulate liver, He can regulate heart, Hu can regulate spleen, Si can regulate lung, Chui can regulate kidney, Xi can regulate Sanjiao. The practicer can expire the turbid air produced by the Zang Fu in the course of uttering and exhalation and absorb the fresh air in nature in the course of the corresponding movements and inhalation. Such course can regulate the circulation of Qi and blood of the practicer and make Yin and Yang of five Zang and six Fu balance and then play the role of body-building, health-care, get rid of diseases and prolong the lifespan.

10. How does the Health Qigong Liu Zi Jue reduce the body fat of the middle and aged people?

The ratio of the body fat is the index reflecting the component of the body, it is usually 20-30% for the adult female and it means obese over 30%. The study show that the ratio and weight of body fat of the practicers are drastically decreased after exercising the Health Qigong Liu Zi Jue for half a year, that is to say, it can prevent obesity and make their configurations more favorable for the middle and aged practicers.

Reference:
Answers to the Health Qigong –Liu Zi Jue Chinese Health QiGong Association

Books:
Liu Zi Jue: Six Sounds Approach to Qigong Breathing Exercises (Chinese Health Qigong Associat)
by The Chinese Health Qigong Association
ISBN 1848190069

The Man on Cloud Mountain

ZEN, Teaching of zen, Shodo Harada Roshi in America 1/7 youtube.com

The True way of Zen by Shodo Harada. Harada Roshi is a Rinzai priest, author, and head abbot of Sogenji Zen temple in Okayama, Japan.

Videos:
ZEN, Teaching of zen, Shodo Harada Roshi in America 2/7 youtube.com
ZEN, Teaching of zen, Shodo Harada Roshi in America 3/7 youtube.com
ZEN, Teaching of zen, Shodo Harada Roshi in America 4/7 youtube.com
ZEN, Teaching of zen, Shodo Harada Roshi in America 5/7 youtube.com
ZEN, Teaching of zen, Shodo Harada Roshi in America 6/7 youtube.com
ZEN, Teaching of zen, Shodo Harada Roshi in America 7/7 youtube.com

Links:
Shodo Harada wikipedia.org

Books:
Zen Mind, Beginner’s Mind
Shunryu Suzuki
ISBN 0834800799

Nothing Special: Living Zen
Charlotte Joko Beck, Steve Smith
ISBN 0062511173

Walking Meditation
Thich Nhat Hanh, Anh-Huong Nguyen
ISBN 1591794730

Cobra Breathing Exercise

The cobra breath is a tantric breathing exercise. In essence, it is an energy-building breath. One uses breath to move kundalini energy up from the root chakra, at the base of the spine, to the crown chakra which lies at the crown of the head.The particular form cobra breath outlined below is used to expand consciousness, and it can lead to states of bliss and joy. Moving kundalini energy through the body is also rejuvenating for organs and aiding cellular processes. Follow the steps below to experience the cobra breath.

Instructions

1. Sit on the edge of a chair, with the edge your buttocks resting on the seat. You may put your hands on your knees if desired.You can also sit with your back against the wall and use a pillow to support your lower back.

2. Press your tongue on the roof of your mouth. Squeeze your anal muscles, or perineum, and hold.

3. Breathe in. As you breathe in, first feel the energy come up from the base of your spine and up your spine. It should progress to the back of your head and around the top to the crown of your head. Keep your tongue pressed on the roof of the mouth, and make sure your anal muscles stay contracted.

4. As you breathe out, keep your tongue on the roof of your mouth.

5. Slowly, breathe out and make a hissing noise like a snake. Your facial muscles around your jaw and lips should be contracted, almost as if you are smiling, when breathing out.

Reference:How to Do the Cobra Breathing Exercise ehow.com

Links:
Ujjayi breath wikipedia.org

Three Immortals Cultivation of the Ling Bao Bi Fa

Ling Bao (灵宝) translates as “Spiritual Treasure.” The Ling Bao Bi Fa outlines the San Xian Gong, “Three Immortals Cultivation,” for completing the Ling Bao and thus becoming a Zhen Ren (真人) or Real Human Being. San Xian Gong consists of thee stages: Ren Xian Gong (人仙功) Human Immortal Cultivation, Di Xian Gong (地仙功) Earthly Immortal Cultivation, and Tian Xian Gong (天仙功) Heavenly Immortal Cultivation.

“There are twelve programs of training that should be practiced in sequence. They are the following: [1] introducing yin and yang to each other, [2] gathering and disseminating fire and water, [3] mating the dragon and the tiger, [4] heating and refining the medicines of the pill, [5] ejecting the golden sparks from behind the navel, [6] returning the jade elixir to the tan tiens, using the jade elixir to refine the body, [7] returning the golden elixir to the tan tiens, using the golden elixir to refine the body, [8] moving the refined vapor to the primordial regions, [9] internal observation and exchanging the mundane for the sacred, and [10] transcendence and emanating in different forms.”


–Eva Wong, Teachings of Immortals Chung and Lu

人仙功  Ren Xian Gong
Human Immortal Cultivation

Ren Xian Gong transforms Jing into Qi (炼精化气)

第一 匹配阴阳 Pipei Yin Yang
The First Step: Merging Yin and Yang

第二 聚散水火 Ju San Shui Huo
The Second Step: Gathering and Distributing Water and Fire

第三 交媾龙虎 Jiaogou Long Hu
The Third Step: Dragon and Tiger Mating

第四 烧炼丹药 Shao Lian Dan Yao
The Fourth Step: Forging the Elixir

地仙功  Di Xian Gong
Earthly Immortal Cultivation

Di Xian Gong transforms Qi into Shen (炼气化神)

第五 肘后飞金晶 Zhou Hou Fei Jin Pin
The Fifth Step: The Flight of Golden Sparks

第六 玉液还丹 Yu Ye Huan Dan
The Sixth Step: The Jade Liquid Elixer

第七 金液还丹 Jin Ye Huan Dan
The Seventh Step: The Golden Liquid Elixer

天仙功  Tian Xian Gong
Heavenly Immortal Cultivation

Tian Xian Gong transforms Shen to the void (炼神还虚)

第八 朝元炼气 Chao Yuan Lian Qi
The Eighth Step: Facing the Origin

第九 内观交换 Nei Guan Jiaohuan
The Ninth Step: Internal Illumination

第十 超脱分形 Chaotuo Fen Xing
The Tenth Step: Physical Transcendence

Reference:
灵宝毕法•三仙功 Ling Bao Bi Fa : San Xian Gong Three Immortals Cultivation of the Ling Bao Bi Fa thetaobums.com

Links:
Brief Introduction to Ling Bao Bi Fa longmenpai.blogspot.com

The Twelve Methods of Yin Xian Fa

The main purpose of Yin Xian Fa is to repair the body, regulate the mind, restore the original breath and ultimately reverse and replenish the slow expenditure of pre-natal through the aging process. 

还原法 Huan Yuan Fa 
Restoring Methods

Huan Yuan literal translates as “Returning to the Origin.” These are methods to quiet and collect the mind and regulate the body, breath, and mind. In alchemical terms, this stage could be likened to cleaning out your attic or basement in preparation to build the laboratory. The next stage, Bu Lou Fa, involves repairing the fixtures and finally Zhu Ji Fa will see through the completion of one’s internal laboratory.

第一法 收心静坐 Shouxin Jingzuo
The First Method: Sitting and Collecting the Mind

第二法 调身安体 Tiao Shen An Ti
The Second Method: Regulating the Body

第三法 无视返听 Wu Shi Wu Ting
The Third Method: See Nothing, Hear Nothing

第四法 收视返听 Shoushi Fan Ting
The Fourth Method: Watching and Listening

第五法 调整凡息 Tiaozheng Fan Xi
The Fifth Method: Regulating the Breath

第六法 调心安神 Tiao Xin An Shen
The Sixth Method: Regulating the Heart/Mind

第七法 调养真息 Tiaoyang Zhen Xi
The Seventh Method: Restoring the Original Breath

补漏法 Bu Lou Fa 
Tonifying Methods

Methods for mending leakage. At this stage the cultivator learns to seal the three lower Yin doors (三阴) and seven upper Yang windows (七窍). The Hun (魂) resides in the Liver without leaking out the eyes, Jing (精) resides in the Kidneys without leaking out the ears, Shen (神) resides in the heart without leaking out the mouth, Po (魄) resides in the Lungs without leaking out the nose, and Yi (意) resides in the Spleen without leaking out the pores.

第八法 修无漏身 Xiu Wu Lou Shen
The Eighth Method: Mending all Leakage

第九法 内视返听 Nei Guan Fan Ting
The Ninth Method: Internal Gazing

筑基法 Zhu Ji Fa 
Foundation Methods

The cessation of ego (识神) and birth of the real consciousness (真神). 

第十法 凝神寂照 Ning Shen Jizhao
The Tenth Method: Crystallizing the Spirit

第十一法 听息随息 Ting Xi Sui Xi
The Eleventh Method: Follow the Original Breath

第十二法 养心沐浴 Yang Xin Muyu
The Twelfth Method: Nourishing the Original Spirit

Reference:
引仙法共十二法 Yin Xian Fa Gong Shi’er Fa The Twelve Methods of Yin Xian Fa thetaobums.com

The Jade Tablet

To circulate the qi (xing qi)
Swallow it so that it will gather
If it is gathered, it will expand into spirit (shen)
When it expands, it will drop.
When it drops, it will become stable.
When it is stable, it will be solid.
When it is solid, it will sprout.
When it sprouts, it will grow.
When it grows, it will return.
When it returns, it will be heavenly.
The heavenly is revealed in the rising of qi;
The earthly is revealed in the sinking of qi.
Follow this and you will live (Shun zi sheng).
Oppose it, and you will die (Ni zi si).

Reference:
500 B.C. inscription on a jade tablet
Ken Cohen The Essential Qigong Training Guide

p. 7

Gathering and Dispersing Qigong

Stand straight with feet apart, about shoulders’ width. Find a perfectly balanced posture. Breathe in slowly, gathering the qi in the general Dan Tian, an area three inches below the navel. On the exhale, send the qi to the Gate of Life, which is a point on the spine across from the navel, and from there out to the arms, hands, legs and feet.

Practise for about thirty six breath at about six breaths per minute.

You can also do this qigong while lying down and facing up.

This exercise can be used for calming down.

Reference:
Joe Hing Kwok Chu alternativehealing.org

Song of Substance and Function

1. Taijiquan. Thirteen postures.
The marvel lies in the nature of qi; yin and yang.

2. It changes into infinity and returns to the one.
Returns to the one, taijiquan.

3. The two primary principles (yin and yang) and four manifestations are without boundary.

To ride the wind, the head is suspended at the crown, from above.

4. I have words for those who can understand:
“If the yonquan (bubbling well) has no root, or the yao (waist) has no control, life long practise will be in vain”.

5. There is no secret about the substance and function, they interrelate.
The only way is to let wide and flowing qi extend into the fingers.

6. Always remain in central equilibrium during peng (ward off), lu (roll-back), ji (press), an (push), cai (pluck), lie (split), zhou (elbow strike) and kao (lean-on), and also when steeping forward, sitting backward, looking left, looking right, and staying centered.

7. Neutralizing without neutralizing, yielding without yielding.
Sit back before you move forward.

8. When the body is like a cloud, the whole body functions as the hands.
The hands are not [only] the hands.

9. The mind must always remain aware.

Reference:
The Song of Substance translated by Wee Kee Jin
Taijiquan Wuwei: A Natural Process
ISBN 9780473097813

p. 123

The origin of Daoyin

Take a deep breath and sink it to dantien. Hold the breath there for a while and then exhale it like the sprouting off grass until the it goes to the top of your head. In this way, the yang vital energy go up and the yin down. Those whose yang or yin energy goes its own way will live, otherwise they will die.

(Inscription from a Warring State Period cultural relic)

Reference:
Datan Qigong
by Yang Meijun, Heifeng Publishing Co. fifth edition 2000
ISBN: 9622381847

Seigo Okamoto on Aiki in Aikijujutsu Daitoryu Roppokai

Seigo Okamoto (b. 10 February 1925). B. Yubari City, Hokkaido. First taught by Kodo Horikawa in 1963 in Kitami, Hokkaido. Received 7th dan from Horikawa in 1974. Okamoto was promoted to shihan by Horikawa in 1978. He separated from the Kodokai to found Daito-ryu Aikijujutsu Roppokai after moving to Tokyo in 1977. Okamoto’s art is characterized by rapidly executed aiki techniques with a minimum of body movement on the part of the defender.

The Tree Principles:

  1. Conditioned reflex
  2. Circular motion
  3. Breath power method

“If you master aiki, you will be able to apply the techniques using very minimal force. A calm spirit and settled breathing are necessary. At the same time the body must be supple.”

Reference:
Daito-Ryu Aiki Jujutsu by Seigo Okamoto
ISBN 4795250677

p. 46

Links:
Daito-ryu Aikijujutsu neigong.net
Interview with Seigo Okamoto Shihan aikidojournal.com 1990

More Videos:
Seigo Okamoto on youtube.com

Small Universe

The purpose of this meditation exercise is to clear energy blockages along the front and back channels; to physically clear the roots of sickness; and to open the energy centers along these channels.

I highly recommend this exercise. If you have time to do only one Spring Forest Qigong technique, do the Small Universe. It is extremely helpful in opening blockages and balancing all the energy in your body. We have many energy channels and energy centers in our bodies. When energy starts at one point, visits all the channels and centers in the body, and comes back to the starting point, we have what is literally translated from ancient Chinese wisdom as a “Big Universe.”

The most important energy channels are the back and front channels in the torso. When energy starts at one point on these channels, visits all the parts of the system, and comes back to the starting point, we have what is called a “Small Universe.” By focusing on moving the energy along these two main channels in the Small Universe, you have a profoundly positive effect on the Big Universe of the whole body.

The back channel starts at the lower Dantian area, which is behind the navel. It goes down to the bottom of the torso, travels up along the spine to the top of the head and comes down from the middle of the forehead stopping at the roof of the mouth. It governs all the Yang or male energy channels in the body. The front channel also starts from the lower Dantian area, goes down to the bottom of the torso, travels up the body, passing through the heart and throat, and stopping under the tongue. It governs all the Yin or female energy channels in the body.

These two channels automatically connect together four hours a day: at midday between 11:00 a.m. and 1:00 p.m. and at midnight between 11:00 p.m. to 1:00 a.m. Qigong practitioners like to meditate at noon and midnight because it takes less energy and generates greater benefits.

Nearly all the important energy centers are arranged along the back and front channels. As a result, a blockage in the heart energy center could cause not only heart problems but problems in the lungs, breasts, chest or even mental problems. A blockage in the tailbone could cause reproductive organ problems, low sexual energy, or even headaches. A blockage in the cervical bone #7 of the spinal cord could cause headaches, fever, diabetes or even lung or heart problems.

The Small Universe is the easiest meditation technique to open these two main channels. I have created an audiotape and CD with beautiful background music and guide you through each movement in this meditation. Especially if you are a beginner, it is very difficult to do this meditation on your own.

Listen to the master’s voice on the audio tape. You will hear two sounds [ … O O H M … ] and [ … M U AH … ]. (If you do this meditation without a tape to guide you make the “O O H M” sound with your first inhalation and visualize the universal energy flowing into your body and collecting in your Lower Dantian, which is behind your navel. As you exhale, use your mind to move the energy to the next area of your body as indicated in the picture. On the second inhalation, make the “M U A H” sound and again visualize the energy flowing into your body and collecting at this next point. Then as you exhale, use your mind to move the energy to the next area of the body. Repeat this sequence throughout the meditation.)

Reference:
Born A Healer: I was born a healer. You were born a healer, too!
by Chunyi Lin / Gary Rebstock
ISBN 0974094412

P. 157 – 159

Link: springforestqigong.com

The Breathing of the Universe

This exercise is very good for healing the lungs and skin and to balance the energy inside and outside of the body. If you are doing the Moving of Yin & Yang prior to doing the Breathing of the Universe you make the transition in the following way. Finish the Moving of Yin & Yang by slowly bringing both hands to a stop in front of your navel at the position of your lower Dantian. For men, stop with your left hand inside of your right hand. For women, stop with the right hand inside of the left hand. Again, your hands do not touch each other or your body. This space allows you to keep the feeling of the emptiness.

• Now, focus your mind on your lower Dantian and take three slow, gentle, deep breaths.

• Then, as you inhale the fourth time, move your hands apart and open to the sides.

• As you exhale, bring your hands in towards each other but your hands do not touch.

• Continue doing this movement with each inhalation and exhalation, slowly and steadily.

• Imagine you are using your whole body to breathe.

• When you open your hands, feel the energy as it expands in the space between your hands.

• When you close your hands feel the energy being compressed in the space between your hands.

• With practice, and perhaps very quickly, you will actually feel the energy expanding and compressing.

• Use your hands and body to feel the energy moving while you use your elbows to guide the movements.

• While you inhale, visualize the pure universal energy flowing into your body through every part of your body and gathering in your lower Dantian.

• While you exhale, imagine any pain or sickness turning into smoke or air and shooting out from every part of the body to the end of the universe.

• Do not let your body sway while doing these movements. Just keep your body still and relaxed and always wear a smile on your face. Do this movement for 5 to 10 minutes or longer if you have the time.

By moving your hands in this manner and combining the breathing technique, you help to open blockages in the whole body, especially the lungs. When you finish this movement, stop your hands in front of you as if you were holding a ball of energy in front of your navel – your lower Dantian. Take three slow, gentle, deep breaths in through your nose.

Reference:
Born A Healer: I was born a healer. You were born a healer, too!
by Chunyi Lin / Gary Rebstock
ISBN 0974094412

P. 154 – 155

Link: springforestqigong.com

The Use of Sound and Breath Control in Yiquan

by Master Yao ChengRong

Translator: J. P. Lau

In Yiquan, the “use of sound” and breath control are employed together in a practice known as Shi Sheng. This practice functions primarily as a mechanism to augment one’s ability to marshal the entire body into action during a release of power. Sound vibration/enunciation coordinated with the technique of reverse breathing integrates the body, stimulating the musculature of the abdomen, chest, waist, and back into immediate concerted action to promote a sudden, crisp discharge of force. Sound and power should be produced simultaneously. The use of sound can compensate for deficiencies in one’s release of power while also serving to startle, distract, confuse, and/or intimidate your opponent.

Additionally, the practice of Shi Sheng can increase one’s ability to sustain strikes to the abdomen and chest area. In hand-to-hand combat, when you are at your strongest attacking phase, you are also at your weakest defensive phase. During your attack, if your defensive, evasive maneuvers and tactics should fail, and you sustain a strike to your body, the use of sound and breath control can, in the same manner that is used for releasing power, stimulate your musculature into immediate action to produce a resilient, spring-like resistance to the incoming force.

Two sounds, “Yee” and “Yup”, are utilized with inhalation and exhalation of the breath to increase the elastic, spring-like force known as Tan Li that we employ in releasing power and resisting strikes. Practice should proceed with the following three sequential steps:

1) Start with producing the two distinct syllables in the mouth.

2) Then merge the two syllables into one syllable and move the combined sound to the back of the throat.

3) Finally, lower the sound into the chest and sink it into the lower abdomen. Use the internal transformation skill to gradually move the sound from audible to inaudible. The sound/stimulation is transformed internally to energy/power.

Let us describe the use of sound and breath control training method for beginners.

Focus your concentration and enter a mentally and physically tranquil state. Slightly part your mouth; retract your tongue with your teeth lightly touching. Breathe in as you sound off “Yee” for two to three seconds. Hold your stomach in during this inhalation stage. Visualize lifting your breath up to your chest and throat area. Then suddenly and forcefully breathe out, switching to sound off a short “Yup”, while simultaneously directing your mind-intent downwards. Allow your stomach to bulge outwards and visualize your breath sinking towards your navel and lower abdomen. Old Chinese texts describe this as your Qi moving to your Dan Tian. Focus your entire body during this exhalation stage. The “Yup” sound should be very short and explosive, like a rock suddenly landing in a well, splashing the water upwards. The focused/tensed phase of your power release should terminate instantaneously. “Fill” your abdomen only during the focused/tensed phase. The relaxed-tensed-relaxed exchange sequence of a power release must be extremely fast. Practice this 10-20 times daily. Keep relaxed.

When you have mastered the basics of the two distinct syllables, shorten the time interval between “Yee” and “Yup”. Eventually, “Yee” and “Yup” should merge and become one short combined sound.

Gradually work to enter the focused/tensed phase with less sound and finally with no sound and very little exhalation of air. Place your hand a couple of inches in front of your mouth while sounding off a silent “Yup”. You should feel very little air flow when doing this advanced exercise. Your entire body should feel a fullness as you exhale. Also try placing a lighted candle close to your mouth. The flame should not flicker or get blown out when you practice inaudible breath control.

When you have mastered this practice of reverse breathing as an isolated exercise you must combine it with your practice of Fa Li and practical techniques.

Let us reiterate and expound on the important points to remember in the use of sound and breath control training:

1) Select a quiet environment; stand in a relaxed posture and enter a tranquil mental and physical state. Focus your concentration; keep your eyes gazing at a distant object and stay relaxed. Use visualization to guide and perceive your actions. Initially, start by sounding off “Yee” while bringing the breath from your lower abdomen up to your chest and throat area for two to three seconds. The tone should be deep and continuous with a vibration reaching over a long distance; unite the sound with force. Then suddenly switch to sounding off a short “Yup”, momentarily focusing/tensing the musculature of your back, chest, and abdomen while visualizing sinking the breath from your chest to your lower abdomen. The tensing must be very quick, followed immediately by relaxing to a tranquil state. Practice slowly using trial and feel. Do not rush or push yourself beyond your ability.

2) When you have mastered the basics of sounding off the two distinct “Yee” and “Yup” sounds, shorten the time interval between them. Try to merge and combine the sounds into one. Though the two sounds become indistinguishable, you must still retain the ability to lift up your breath during “Yee” and sink it during “Yup”.

3) When you have mastered the combined sound, proceed by internally transforming the sound from audible to inaudible. Maintaining your focus/ concentration, visualize your intended Fa Li action, adjust your body elements into the proper positions then suddenly sink your breath to your lower abdomen and tense your muscles while executing your Fa Li. Immediately relax. Mentally try to figure out your action prior to execution. Do not execute too many tensed Fa Li in sequence as that will lead to stiffness. Do several relaxed (soft) Fa Li then perform a tensed Fa Li. It is sufficient to practice Fa Li with reverse breathing 30 to 40 times daily.

4) You should incorporate the use of sound with the discharging of force in your practical techniques. Strive for the simultaneous expression of sound with a unified explosion of force.

To close, we quote Master Wang XiangZhai’s description of the quality of the sound we are attempting to produce: “The sound is like basic notes of a musical scale reverberating from a deep valley.” May the practitioner grasp the master’s meaning, figure out and succeed in Yiquan’s use of sound and breath control.

Reference:
www.yq-zywg.com