Ki Breathing, as practiced in Ki Aikido, also known as, Shin Shin Toitsu Aikido, is the first 'breathing method' I've tried. This was many years ago, perhaps back as far as 1995. It's significantly different from the Wim Hof breathing method. I'm not going to go into all the similarities and differences; I'll just list the steps as outlined by Curtis Sensei.
PRINCIPLES FOR KI BREATHING
1. Exhale gradually, with purpose and control.
2. Exhale with a distinct, but barely audible sound.
3. At the end of the breath, Ki continues infinitely like a fading note.
4. Inhale from the tip of the nose until the body is saturated with breath.
5. After inhaling, calm the mind infinitely at the One Point.
A Zen master once asked his student, "What is the most important thing in Life?" "Truth, Master, the youth replied, without hesitation. The Master grabbed the young man's head and plunged it into a tub of water, where he held it for several moments. As the Master allowed the student to emerge, gasping for Breath, it became perfectly clear what the most important thing in Life is!
Of the five necessities of life; food, water, shelter, clothing, and air, the latter is the most immediately essential, and the most abundant. It is also the only one that is free. The human lungs can take in between 3000 and 4000 cubic centimeters of air with each breath, and yet most of us only utilize a small portion of that potential, taking in about 500 cubic centimeters, as we breathe in daily life. It is generally understood that a part of our body that is not used, begins to atrophy, and eventually becomes useless.
The lungs are no exception to this rule. Performing Ki Breathing, or Controlled Breathing, is no more than taking the time and attention to breathe completely; to utilize the full capacity of our lungs. The human body possesses over 20 miles of blood vessels; arteries, veins, and capillaries. It takes approximately 20 seconds for the oxygen and/or carbon dioxide laden blood to complete one circuit of the body. During this brief round trip from lungs to cells and back to lungs again, all the oxygen that is the essential fuel of our energetic cell engines, and all of the carbon dioxide that is the toxic by-product of these tiny machines, flows in the blood stream. How much of this needed oxygen is available, and how much of the carbon dioxide waste is eliminated, depends entirely upon how much is present in the blood stream at any one time. It stands to reason that if we have available to us the ability to fully utilize this breathing system, it will most certainly benefit us to do just that, and as completely as possible.
Breath is the key to life. This statement contains truth far beyond the obvious physical reality discussed above. Breathing can control the autonomic nervous system, the system that is responsible for enervating cardiac muscles and glandular tissues as well as governing our so-called "involuntary actions". Next time you become emotionally disturbed; pause to observe your breathing. You will find that, like your agitated emotional state, your breathing has also become shortened and erratic. When we see someone undergoing some difficulty, don't we always say, "Slow down, take a deep breath, and begin again."? Conversely, if, when we sense a moment of some emotional challenge coming, we are able to calmly continue to breathe deeply and easily, our autonomic nervous system will mirror this calmness, and those related systems within our bodies will be spared the damage of the avoided stress, not to mention avoiding perhaps some regrettably damaging words or actions. "Control yourself, before attempting to control others", begins with controlling your own breath, and being able to control your breath only comes through hours, days, weeks, months, years of practice. So, as Suzuki Sensei often says, "Breathe, Breathe, Breathe!”
The following are the different ways we practice and use breathing in Aikido:
1.Controlled Breathing or Whole Body Breathing. Sitting in an upright position, with the spine straight, close your eyes gently, take in a full breath of air, open your mouth wide, placing your tongue behind your lower front teeth, and silently making the sound of "Ha", calmly begin to exhale. For the beginner, this exhalation may be as short as ten seconds, but little by little, as you become more relaxed and calm, you will be able to exhale for 20 to 30 seconds at a time.
While this exhalation is taking place, try imagining that your body is a hollow vessel, and is, ever so slowly being emptied, as with a straw, from the top of your head, to the tips of your toes. After all of your breath has been exhaled gently and calmly, incline your upper body very slightly forward. You will find that a last small amount of breath will be expelled. (Note: Never attempt to push the breath out, but simply allow the natural action of the breathing to complete itself). Still in the slightly forward leaning position, close your mouth, and very gently begin allowing the inhalation to begin.
Imagine that the new breath enters on a path up the bridge of the nose, between your eyes, down your spine, and begins to fill your now empty vessel of a body from the tips of your toes to the top of your head. This inhalation process may be shorter in at first, but with experience, a slow, calm inhalation should take from 20 to 30 seconds. When you feel that your lungs are filled to capacity, allow your upper body to return to its former upright position. This last slight movement will allow the lungs to take in an additional small amount of air. Then begin this process over again, with another exhalation.
2. Retention Breathing. It is one thing to be able to remain calm, with mind and body coordinated when sitting still, but quite another when in motion. One of Tohei Sensei's favorite ways of testing this is as follows: Sit calmly in seiza position. Inhale and exhale one complete cycle. Then inhale completely. Stand and walk forward for about 15 paces while holding the breath. Sit calmly and carefully in seiza position, and begin slowly to exhale. If you have been able to maintain calmness and mind/body coordination during this movement, then your exhalation will be very even and quiet. If, as you exhale, your breath is quick and rough, then you have not succeeded. You must practice Controlled Breathing more!
3. Cadence Breathing. Cadence Breathing is performed while walking. If you are going on a long hike, or find yourself climbing a long set of stairs or incline, practice this exercise. Simply put, Cadence Breathing is regulating your inhalation and exhalation with your steps, to a count. The amount of steps per inhalation/exhalation is not so important, (it depends somewhat upon the amount of exertion required), but as the walk progresses, the count should remain constant. Ex: Breathe in as you count 1,2,3 steps; breathe out as you count 1,2,3,4 steps.
Many people, while they walk, like to chat with another person. This is fine, but not while performing this exercise. You must be quiet, and focus on the coordination of the breathing, the steps, and the count. This way you will find that you can walk much further, and with much less effort, than before.
4. Haku Breathing. Haku breathing is a very short, forceful exhalation, repeated several times. The Japanese verb "hakimasu" means "to throw out", or even "to throw up". So to perform haku breathing is to focus all of your mind and body, and throw everything into the exhalation.
First, sit calmly in seiza posture. Open your mouth wide, and place your tongue behind your lower front teeth. Inhale fully, and while leaning slightly forward, throw your exhalation forward and out in one forceful blast. It is not necessary to make a particular sound with the voice box. The breath, passing rapidly through the throat region, will create a sound by itself. But it is imperative that you stay calm and relaxed in the midst of this great breath movement. Do not move your shoulders, your jaw or mouth area, or your head. Only maintain an erect posture, with mind and body coordinated, and as the breath comes out, lean forward slightly with the entire upper body.
If you perform haku breath completely, a natural vacuum is created at the end of the exhalation, in the lungs. In this way, the lungs automatically refill with air. However if you hold back even slightly, the vacuum will not be created, and you must suck air into your lungs. If this happens, you will find it very difficult to repeat haku breath rapidly. Haku breathing should be practiced daily.
All rapid or forceful movement originates in, and is controlled by, the breath. If we learn to use this breath in a calm, but strong and lightning fast manner, then we will be able to use our entire body in this way, when an emergency requires it.
5. Kiai. "Kiai" is an expression of the breath, and is an example of the inner nature of martial arts training, (the outer factors being weapons and techniques). The word "kiai" is a compound of "ki" (universal energy) and "ai" (a contraction of the verb "awasu", meaning "to unite"). This combination denotes a condition in which two minds are united into one in such a manner that the stronger controls the weaker. In ancient Japan, the word "Ki" was often used in the sense of personal energy, spirit, or character, and therefore personality. A magnetic personality has always been able to call upon strong power of projection and suggestion. This kind of "personal power" as expressed through kiai can be used to prevent combat or to win without fighting. The uttering of kiai is a projection of audible breath, or voice, with Ki. It can be very loud, or quite soft.
The secret to kiai is not to make a loud or forceful noise, but to extend Ki strongly before speaking, relax the whole body, especially the throat, and unify mind and body instantly. There are several different forms of kiai. From Zen: Katsu From Kendo: Ei > Yah < Toh = From Aikido: Iei (ee-yay-ee) There is also what's known as "silent kiai". This is performed by holding the breath, and extending Ki strongly from every part of the body. This kind of focused, powerful kiai can be used to save others from imminent danger, or to control those in an angry mood.
There is an old Japanese story of a samurai walking through the woods. He was set upon by a pack of wolves, clearly threatening his life. Instead of exhibiting fear, he calmly continued on his way, his countenance so stable, aware and potentially explosive, that the animals were frozen in their tracks, and he was able to pass safely through their midst. This is an example of silent kiai. As in all aspects of Aikido, it is of primary importance that kiai be only used for good, and never used lightly.
Kristopher Kelley via Christopher Curtis Sensei
