Techniques, Practices, Exercises, Theory, Lore:: T'ai Chi Ch'uan, Qigong, Yoga, Meditation, Fitness

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Techniques, Practices, Exercises, Theory, Lore:

T'ai Chi Ch'uan, Qigong, Yoga, Meditation, Fitness
Indexed and Compiled by

Michael P. Garofalo
Links Bibliography Quotations Exercises Discussion
September 27, 2006
Quotations
Breathing: Techniques, Practices, Exercises, Theory, Lore
Yoga, Qigong, T'ai Chi Ch'uan, Meditation, Lore
Air, Prana, Penuma, Chi, T'u Na, Vital Energy, Qi, Pranayama, Breath
"In the case of a living being, this 'breath' (pneuma) was that particular combination of air and fire
that
was called psyche (life-soul), and by penetrating all the tissues it made them live tissues. Similarly,
in
the macrocosm, God was conceived as a breath penetrating and controlling and unifying the whole of
the world. This unifying breath was the worlds' psyche: the world was a living being, as indeed it had
been for Plato in the Timaeus, and it was animated by a perfect intelligence. This conclusion is best
seen as an act of faith, inspiring and comforting."
- F. H. Sandback, The Stoics, p. 75
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Breathing: Techniques, Practices, Exercises, Theory, Lore http://www.egreenway.com/wellbeing/breathing.htm
"The respiratory center of the brain, which receives chemical, reflex, somatic and cerebral
inputs, is a good computer in automatically regulating the rate, depth and pattern of respiration
under various situations. Artificial regulation during physical exercise is not the best for
health."
- Journal of the American Medical Association 246:1967, 1981.
"The form of energy composing the chakras and currents in the subtle body is unknown to
science. The Hindus call it prana, which means literally "life" - that is "life-force." The Chinese
call it chi, the Polynesians mana, the Amerindians orenda, and the ancient Germans od. It is
an all-pervasive "organic" energy. In modern times, the pyschiatrist Wilhelm Reich attempted
to resuscitate this notion in his concept of the orgone, but he met with hostility from the
scientific establishment. More recently, Russian parapsychologists have introduced the
notion of bioplasma, which is explained as a radiant energy field interpenetrating physical
organisms."
- Georg Feuerstein, "Yoga: The Technology of Ecstasy," 1989, p.258.
"The Chinese character for qi is usually translated into English as "vital energy" or "life force,"
although
its literal meaning is "breath." No modern Western idea corresponds exactly to the range of
meanings
of qi. It is the central explanatory concept in the Huangdi Neijing (The Yellow Emperor's Inner
Book),
the most comprehensive early medical document in China (c 50 B.C.). In an analysis of qi within
the
Chen tradition, nineteenth-generation Inheritor Chen Zhenglei suggests that:
It does not refer to the oxygen breathed into the chest and the different kinds of strength (Li)
in the human body, but refers to - from Traditional Chinese Medicine - Correct Qi (Zhen Qi),
Original Qi (Yuan Qi), Meridian Qi (Jingluo Zi Qi), Refined Qi (Zhen Qi), and from the study of
martial arts and qigong, Internal Jing ((Neijing) and Internal Work (Neigong).
Qi exists in the human body without form, color or substance. The ancient Chinese likened it to fire,
and early Chinese pictographic characters depicted it as "sun" and "fire." Within Daoist literature
qi was seen as a form of vital heat akin to sunlight, without which life could not exist. Today, the
most
widely used character for qi depicts steam rising from cooking rice."
- Davidine Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 44-45.
"The air they breathe, being a living element with both physical and psychical properties, carries a
subtle
vital energy. This in India is named by the Sanskrit word prana; in Tibet it is called sugs, in Aikido,
Japan, ki, and in China, chi. By controlling its circulation throughout the body, man is able to
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attain spiritual enlightenment or illumination."

- Frank Waters, Mountain Dialogues, p. 70
"One of the most important terms in Taoist lore is Ch'i. The word has been variously translated as:
passion nature, material principle, constitutive ethers, force, energy, breath, power, great breath,
etc."
- R. G. H. Siu, Ch'i, p 256
"The men of old breathed clear down to their heels."

- Chuang Tzu
When I feel blue I start to breathe.
"In 1973, a silk book, Fasting and Taking Qi (Que Gu Shi Qi Pian) and a silk painting Daoyin
Chart (Dao Yin Tu) of the Western Han dynasty (206 B.C. - A.D. 24) were unearthed from the
Han Dynasty Tomb Mawangdui No. 3 in Changsha, Hunan Province. The book records the
Daoyin method for guiding Qi and the chart covers 44 colored paintings presenting human
figures imitating the movements of a wolf, monkey, ape, bear, crane, hawk, and vulture. Thus,
they reveal that the Chinese began to teach Qigong pictorially as early as the beginning of
the Western Han dynasty."
- History of Qigong
"The pneuma which is mixed with the two inert elements in any physical thing is at once moving
outwards
towards the surface and inwards towards the center. The outward movement gives the object size,
shape,
and other qualities, the inward integrates it, causes it to be one thing, a single substance."
"Breathing Out -
Touching the Root of Heaven,
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One's heart opens;

The Dragon slips into the water..
Breathing In -
Standing on the Root of Earth,
One's heart is still and deep;
The Tiger's claw cannot be moved.
As you go on breathing in this frame of mind, with these associations, alternating

between movement and stillness, it is important that the focus of your mind does
not shift. Let the true breath come and go, a subtle continuum on the brink
of existence. Tune the breathing until you get breath without breathing; become
one with it, and then the spirit can be solidified and the elixir can be made."
- Chang San-Feng, Commentary on Ancestor Lu's Hundred-Character Tablet
Translated by Thomas Cleary, Vitality, Energy, Spirit: A Taoist Sourcebook, 1991, p. 187.
Poetic interpretation by Mike Garofalo of expository text of Chang San-Feng.
"If I had to limit my advice on healthier living to just one tip, it would be simply
to learn how to breathe correctly."
- Andrew Weil, M.D., 1999
"Viruses and microbes live best in low oxygen environments. They are anaerobic. That
means, raise the oxygen enviornment around them and they die."
- Edward Mccabe
"Only those who know how to breathe will survive."

- Pundit Acharya
"While doing postures [yoga asanas], as a general rule keep the airway wide open,
breathe only through the nose, and breathe smoothly, evenly and quietly."
- H. David Coulter, Anatomy of Hatha Yoga, p. 18.
" Energy is the essential stuff for structural integrity and mechanical and chemical processes,
while ch'i is the essential stuff for pattern perpetuity and thinking and feeling. While energy
metabolism accounts for the vigor of health in the physical sense, ch'i-metabolism accounts
for the well being of the person in the psychic sense."
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- R. G. H. Siu, Ch'i, p 263
"Breathing control gives man strength, vitality, inspiration, and magic powers."
- Chuang Tzu
"Without full awareness of breathing, there can be no development of meditative

stability and understanding."
- Thich Nhat Hanh
"For the living man, the psyche is a 'breath,' a compound of air and 'constructive' fire, that extends
throughout his body, with which it is totally blended, giving life and warmth, growth and
maintenance.
But there is a part, call the hegemonikon or centre of command, lodging in the heart, which is the
seat of sensation, assent, impulse, passion, thought and reason. From this there extend seven
breaths to the eyes, ears, mouth, nose, and skin to convey the incoming stimuli which cause
sensation."
"Ancient daoyin methods began to mature during the Warring States (770-221BC) period.
The inscription on a jade article of this period, now preserved at the Museum of Tianjin, is
the earliest extant writing about ancient daoyin practice. Carved on a small jade ornament
with 12 surfaces, it is an ancient-style prose composed of 45 Chinese characters, which
was translated by the late poet and historian Guo Moruo into the vernacular as follows:
''Draw a deep breath, direct it downward and let it stay there. Then exhale and direct the
breath upward like a growing sprout, in a direction just opposite to the inhaling route and
up to its dead end. The heavenly essence thus goes up and the earthly essence comes
down. One who follows this law will live, otherwise one will die." This is a description of
the whole process of breathing in daoyin practice."
- Ancient Daoyin: Mother of Modern Qigong
"And now I see with eye serene,

The very pulse of the machine.
A being breathing thoughtful breaths,
A traveler between life and death."
- William Wordsworth
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"Of greater interest are differences in the actual practice of T'ai Chi Ch'uan. Acknowledged
Masters give conflicting instructions for breathing. Books by Cheng Man-ch'ing do not specify
when to breathe in or out. In Body Mechanics of T'ai Chi Ch'uan, William Chen instructs you
to breathe in when you push. In Imagination Becomes Reality, T.T. Liang instructs you to
breath out when you push. In Yang Style T'ai Chi Ch'uan, Dr. Yang Jwing-Ming teaches you
to breathe out when pushing, but using "reverse-brathing" in which the abdomen is pulled
in while breathing in and pushed out while breathing out. Perhaps there is more than
one correct way to practice. The instructions of any one skilled teacher or author should
not be taken as gospel."
- Dan Mozell, "Objectivity in the Internal Arts"
Internal Arts, Vol. 3, #4, July 1988, p. 14
"Deep flowing breath is essentially arousing and exciting."

- Michael Sky
"Regulate the breathing, and thereby control the mind."

- B.K.S. Iyengar
"There is one way of breathing that is shameful and constricted. Then there's
another way; a breath of love that takes you all the way to infinity."
- Rumi
"Breathe the old out and the new in."

- Adage of Taoist Breathing Practices (Tu Na)
"Today, I want you to notice how you're breathing throughout the day. This simple activity
can
tell you the state of your nervous system -- and by learning to control your breathing, you
can
influence the regulation of your heart rate, blood pressure, circulation, and digestion.
Since
you have more control over exhalations, focusing on this part of your breathing is one
good
way of learning how to breathe deeper. Use the muscles between your ribs to squeeze air
out of your lungs -- when you move more air out, you will automatically take more air in.
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As
you breathe in and out, think of the cycle as having no beginning or end. Practice this
exercise as often as you like, but I recommend doing it at least once each day."
- Andrew Weil, M.D., Good Morning From Dr. Weil, On-line Newsletter, 6/9/2003
"Your breathing determines whether you are at your best or whether you are at
a disadvantage."
- Carola H. Speads
"For breath is life, and if you breathe well you will live long on earth."
- Sanskrit Proverb
"Nearly every physical problems is accompanied by a disturbance of breathing.

But which comes first?"
- Hans Weller, M.D.
"According to a long-held tradition, Huang Ti, the so-called Yellow Emperor, who began
his rule around 2700 B. C., practiced a form of exercise called Tao Yin with the aim of
increasing his life span. The word Tao means "guide," and Yin means "leading." These
terms give a hint of how the exercise works: the movements of the limbs guide the
circulation of the blood so that the tissues throughout the body can be repaired and
cleansed more efficiently. The movements also lead the breath in and out of the lungs,
so that more oxygen can be inhaled to nourish and energize the body and the poisons
can be exhaled more efficiently. ... Essential to the practice of Tao Yin was the way in
which the movements of the limbs were combined with the breathing. It is actually this
combination that make the exercise so beneficial for health. Huang Ti's exercises
were also know as T'u Na. The word T'u means "exhale," and Na means "inhale."
- Dau Liu, T'ai Chi Ch'uan and Meditation, 1986, p. 3.
"Improper breathing is a common cause of ill health."

- Andrew Weil, M.D.
"Emotional and physical states can be altered by changing the breathing pattern."
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- Wilhelm Reich
"Pranayama is the regulation of the incoming and outgoing flow of breath with
retention. It is to be practiced only after perfection in asana (physical
posture/form) is attained. Pranayama has three movements; prolonged and
fine inhalation, exhalation and retention; all regulated with precision according
to duration and place. The fourth type of pranayama transcends the external and
internal pranayamas, and appears effortless and non-deliberate. Pranayama
enables the mind to become fit for concentration, and removes the veil
covering the light of knowledge and heralds the dawn of wisdom."
- The Yoga Sutras of Patanjali, 11:49-53, c 500-200 BC
Translated by B. K. S. Iyengar
"Breathing is the first place, not the last, one should look when fatique, disease,
or other evidence of disordered energy presents itself."
- Sheldon Saul Hendler, M.D.
Essential to the practice of qigong and taijiquan is the control of breathing,

the coordination of breathing with specific movements, the requirement to
do deep adominal breathing, relaxing and opening the upper torso to
allow for deeper breathing, and the release of breath when power is
given out.
"Fear is excitement without the breath."

- Fritz Perls, M.D.
"One of yoga's great gifts to manking is the discovery of the link that exists between
energy, breath, and mind. As you change one, you also change the other two. If you
excite one, the other two become excited and, conversely, if you calm one, the other
two respond by becoming calm also."
- John Novak, Lessons in Meditation, p. 27
"The first task of breath control is to regulate, or harmonize, the various life currents
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in the body. The second task is to guide the life force (prana) along the central axis,
the sushumna-nadi ("most gracious conduit"), which extends from the lowest energy
center or cakra at the base of the spine to the energy center at the crown of the head.
This is the acknowledged method for achieving both health and ecstasy (samadhi)
through the awakening the serpent power, the "support of all Yoga practice,"
as the Hatha-Yoga-Pradipika (III.1) puts it. Through breath control the yogin energizes
and harmonizes the body and thus creates a solid foundation for mental concentration
and the induction of higher states of consciousness, as well as the complete transcendence
of the body-mind in the moment of enlightenment."
- The Shambhala Guide to Yoga, Georg Feuerstein, p. 77
"Breathing in, I calm body and mind,

Breathing out, I smile.
Dwelling in the present moment,
I know this is the only moment."
- Thich Nhat Hanh
Opening Hands, Closing Hands

By Michael P. Garofalo
"Standing at the Mysterious Pass

Centered in the Eternal Now,
Balanced in Body and Open in Mind,
Rooted into the Sacred Space,
Motionless as the Golden Mountain,
Fingers around the Primeval Sphere.
Dragons and Tigers are still dreaming -

Ready for Rebirth.
I breathe in, the World Breathes Out.

The Gate of Space opens;
Heaven moves and Yang is born.
The hands move out, embracing the One.
The mind settles and is clear.
The Dragon Howls,
Ravens fill the Vast Cauldron,
Mind forms melt like mercury,
Spirit rises in the Clouds of Eternity.
Yin appears like the moon at dusk.
I breathe out, the World Breathes In.

The Doors of Emptiness close;
Earth quiets and Yin is born.
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The hands move in, entering the One.

The body settles and becomes whole.
The Tiger Roars,
The Great Ox is nourished by the Valley Spirit,
Substances spark from flaming furnaces,
Essence roots in the Watery Flesh.
Yang appears like the sun at dawn.
Dragons and Tigers

Transformed within the Mysterious Pass -
Chanting and Purring.
Awakened,
Peaceful,
Free."
- Michael P. Garofalo, Opening at the Mysterious Pass

Opening Hands and Closing Hands in Sun Taijiquan
"Ninety percent of metabolic oxygen comes from breathing. Ten percent

comes from food."
- Gabriel Cousens, M.D.
Bibliography and Links

Alphabetical Index to the Cloud Hands website.
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Alternate Nostril Breathing (Nadi Sodhana)
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.

By H. David Coulter. Foreward by Timothy McCall. Honesdale, Pennsylvania,
Body and Breath, 2001. Index, bibliography, appendices, 623 pages.
ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award for
Health, Wellness and Nutrition.
Anatomy of Movement. By Blandine Calais-Germain. Seattle, Washington,

Eastland Press, 1985, 1993. Translated from the French by Nicole Commarmond.
Index, 289 pages. ISBN: 0939616173. MGC.
"The Anti-Drug for Anxiety." By Stacie Stukin. Yoga Journal, April, 2003, pp. 108-113.
A brief discucssion of pranayama techniques used to reduce anxiety.
Articles on Breathing, Health, Qigong, Taoism. Authentic Breathing Resources.
The Art of Breathing: Six Simple Lessons to Improve Performance, Health, and Well-Being.
By Nancy Zi. Frog Ltd., 2000. 4th Edition. 240 pages. ISBN: 1583940340.
Ashtanga Yoga " Practice Manual" An Illustrated Guide to Personal Practice. The Primary and
Intermediate Series plus Three Short forms. By David Swenson. Foreward by K. Pattabhi Jois.
Ashtanga Yoga Productions, 1999. 263 pages. MGC. ISBN: 1891252089.
Ashtanga Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga. By John Scott.
Foreward by Shri K. Pattabhi Jois. New York, Three Rivers Press, 2000. Index, bibliography,
143 pages. MGC. ISBN: 0609807862.
Authentic Breathing Articles, links, exercises, resources, products. Articles by Dennis

Lewis.
Awareness Through Movement; Health Exercises for Personal Growth. Easy to Do Health
Exercises to Improve Your Posture, Vision, Imagination and Personal Awareness.
By Moshe Feldenkrais. San Francisco, Harper Collins, 1972, 1977. 173 pages.
ISBN: 0062503227. MGC.
Basic Yoga Breathing Control 25Kb.
Beginner's Guide to Healthy Breathing. By Kenneth Cohen. 73 minute CD.
Belly Breathing. By Dennis Lewis.
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Books about Breathing Annotated links.
Breath, Breathing and Pranayama Numerous articles.
Breathe Better, Feel Better. H. Kent.
Breathe Deep - The Qigong Newsletter
Breathe Well, Be Well. By Robert Fried. John Wiley & Sons, 1999. 224 pages.
ISBN: 0471324361. Subtitle: A Program to Relieve Stress, Anxiety, Asthma, Hypertension,
Migraine, and Other Disorders for Better Health.
Breathe! You Are Alive: Sutra on the Full Awareness of Breathing. By Thich Nhat Hanh.
Brekeley, Parallax Press, 1960.
"Breathing and Higher Accomplishments." By Wu Ta-yeh. Internal Arts, Vol. 4, No. 2,

April 1989, pp. 36 - 38. An excellent article that critically examines the issue of using
breath control during the practice of Taijiquan. Wu recommends "that beginners completely
forget their breathing in learning the solo forms exercise of Taijiquan," and that intermediate
and advanced students interested in self-defense make limited use of specialized
breathing techniques in selected postures. He defends the position that the manipulation
of breath in the solo form or in gigong can be injurious to one's well being.
Breathing and Taijichuan.
Breathing and Yoga: Lowering Stress 10Kb.
Breathing as a Metaphor for Living: Teachings and Exercises on Complete and

Natural Breathing. By Dennis Lewis. A two-cassette audio-tape program.
Boulder, Colorado, Sounds True, 1998.
The Breathing Book: Good Health and Vitality Throught Essential Breath Work.
By Donna Farhi. Henry Holt, 1996. 238 pages. ISBN: 0805042970.
Breathing Exercises (Qigong) and Articles
Breathing Exercises - Yoga 15Kb.
Breathing Free: The Revolutionary 5-Day Program to Heal Asthma, Emphysema,

Bronchitis and Other Respiratory Ailments. By Therese Hale. Foreword by Leo
Galland, M.D.. Three Rivers Press, 2000. 304 pages. ISBN: 0609806343.
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Breathing in the Practice of Tai Chi Chuan By Greg Brodsky.
Breathing Lessons. By Anne Tyler. Berkley Publishing Group, Reissue Edition,

1994. 352 pages. ISBN: 042511774X.
Breathing Practices and Pranayama. By Swami Jnaneshvara Bharati. 89KB.
Breathing Techniques - Kundalini Yoga 34Kb
Breathing: The Master Key to Self Healing. By Andrew Weil. A audio product
read by Andrew Weil. Sounds True, 1999. 110 pages. ISBN: 156455726X.
Breathing Work with Dennis Lewis
Chen Style of Taijiquan
Chi Commentary, quotations, links, bibliography.
Ch'i. By R. G. H. Siu.
Chi Kung Breathing Practice 10Kb. Outlines tummy, complete, and circular breathing
techniques.
C'hi: The Power Within. By Geoff Pike and Phyllis Pike. Chi Kung Breathing Exercises
for Health, Relaxation and Energy. Boston, Charles E. Tuttle Co., 1993. Index, 272
pages. ISBN: 0804830991. MGC.
Cloud Hands: Tai Chi Chuan and Qi Gong
Conscious Breathing: Breathwork for Health, Stress Release, and Person Mastery.
By Gay Hendricks. Bantam Books, 1995. 189 pages. ISBN: 0553374435. According
to the author "Conscious Breathing: releases stress and tension, builds energy and
endurance, contributes to emotional mastery, prevents and heals physical problems,
contributes to graceful aging, manages pain, enhances mental concentration and
physical performance, and facilitates psychospiritual transformation," pp. 5-31.
Cultivating the Chi: The Secrets of Energy and Vitality. Compiled and translated by
Stuart Alve Olson. Revised and expanded third edition. Chen Kung Series, Volume One.
St. Paul, Minnesota, Dragon Door Publications, 1993. Index, 166 pages.
ISBN: 0938045113. MGC.
Dao House: Of Discourses and Dreams "A compendium of links to
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great online Daoist (Taoist) resources." An excellent selection of fine

links with informative and fair annotations; all presented in an attractive
and easy to read format. The in-depth and creative collection of links are
arranged by 18 topics. The attention to detail and research involved
to create this guide are worthy of high praise. This website is outstanding!
A must visit for students and enthusiasts of Taoism.
Deep Breathing in Savasana (Corpse Pose)
Deergha Swasam - Three- Part Breathing Technique
Dr. Breath: the Story of Breathing Coordination. By Carl Stough and Reece Stough.
New York, NY, Stough Institute, 1982.
The Eight Section Brocade Qi Gong 240Kb+ Description, links, bibliography,

notes and quotations. By Michael P. Garofalo.
Five Animal Frolics
Fitness and Well Being
Free Your Breath, Free Your Life. How Conscious Breathing Can Relieve Stress,
Increase Vitality, and Help You Live More Fully. By Dennis Lewis. Boston,
Shambhala Press, 2004. Index, recommended reading, 193 pages.
ISBN: 1590301331. Reviews. MGC.
Hatha Yoga Breathing. By Rich Szabo. 18Kb.
The Healing Path of Yoga. Time-Honored Wisdom and Scinetifically Proven Methods that
Alleviate Stress, Open Your Heart, and Enrich Your Life. By Nischala Joy Devi. New
York, Three Rivers Press, 2000. Index, 238 pages. ISBN: 0609805029. MGC.
The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.
By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002. Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288.
How to Calm Down: Three Deep Breaths to Peace of Mind. By Fred L. Miller and
Mark Bryan. Warner Books, 2003. 128 pages. ISBN: 0446679712.
Healing with Ki-Kou: The Secrets of Ancient Chinese Breathing Techniques. By

Li Xiu-ling. Agora Health Books, 2nd Edition, 2003. 156 pages.
ISBN: 1891434179.
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Indoor Cycling: Links, Bibliography, Resources, Notes
Jumpstart Your Metabolism: How to Lose Weight By Changing the Way You Breathe.
By Pam Grout. Fireside, 1998. 192 pages. ISBN: 0684843463.
Light on Pranayama: The Yogic Art of Breathing. By B.K.S. Iyengar. New York,
Crossroad, Herder & Herder, 1981, 1995. 320 pages. ISBN: 0824506863.
Light on the Yoga Sutras of Patanjali: Patanjala Yoga Pradipika.

Hammersmith, London, Thorsons, Harper-Collins, 1966, 1996.
337 pages. ISBN: 1855382253.
The Little Book of Yoga Breathing; Pranayama Made Easy. By Scott Shaw.
Red Wheel, Weiser, 2004. 96 pages. ISBN: 157863301X.
Meditation
Muscle/Tendon Changing and Marrow/Bone Washing Chi Kung. The Secret of Youth.
By Yang, Jwing Ming. Jamaica Plain, Massachusetts, Yang's Martial Arts Association,
1989. Glossary, 286 pages. ISBN: 0940871068.
Musician: Physician for Times to Come. By Don Campbell, Editor. Wheaton,

Illinois, Quest Books, 2000.
Nadi Sodhana - Alternate Nostril Breathing
Nine Segment Buddhist Breathing Qigong. Master Shou-Yu Liang and Wen-Ching Wu.
Rhode Island, Way of the Dragon Pub., 1997. Instructional videotape, 50 minutes.
Oxycise! Easy Does It. By Jill Johnson.
The Perceptible Breath: A Breathing Science. By Ilse Middendorf. Paderborn,

Germany, Junfermann-Verlag, 1990.
Pilates: Links, Bibliography, Resources, Quotes, Notes
Prana, Pneuma, Air, Chi, Qi: Taijiquan and Breathing
"Prescriptions for Pranayama." By Claudia Cummins. Yoga Journal, 2001.
The Primordial Breath: An Ancient Chinese Way of Prolonging Life Through Breath
Control. Translated by Jan Huang. Translations from the Tao Tsang in the Taoist Canon.
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Volumes 1 and 2. Torrance, California, Original Books, 1987.
Qi Gong Bibliography and Links
Qigong Breathing 6Kb.
Qigong Breathing and Overcoming Depression 4Kb.
Qigong Meditation: Embroyonic Breathing. By Yang, Jwing-Ming. YMAA

Publications, 2003. 389 pages. ISBN: 1886969736.
Qi Theory 14K
Qi Gong for Beginners: Eight Easy Movements for Vibrant Health. By Stanley D. Wilson.
Photographs by Barry Kaplan. Sterling Publications, 1997. 148 pages. ISBN: 0915801752.
MGC. See pages 23 - 32.
Relaxing Into Your Being. The Water Method of Taoist Meditation Series, Volume 1. By
Bruce Kumar Frantzis. Fairfax, California, Clarify Press, 1998. Reader's Edition.
208 pages. ISBN: No ISBN given.
Relaxation in Taijiquan and Qigong
Roar of Silence: Healing Powers of Breath, Tone and Music. Wheaton, Illinois,
Theosophical Publishing House, 1994.
The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang Jwing-Ming.
YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's Martial Arts
Association, 1989. Glossary, 272 pages. ISBN: 0940871076. MGC.
Savasana (Corpse Pose) Deep Breathing Techniques
Science of Breath. By Swami Rama, Rudolph Ballentine, M.D. and Alan Hymes,
M.D.. Honesdale, Pennsylvania, Himalayan Institute, 1981.
Secrets of Optimal Natural Breathing. By Michael Grant White. Waynesville,

North Carolina, Optimal Breathing Press, 2003.
Scientific Basis of Qigong
Seven Stars Qigong Breathing Exercises 60Kb. Instructions and line drawings.
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Spring Forest Qigong Detailed instructions for this form.
The Stoics. By F. H. Sandback.
Sun Style of Taijiquan
Sung (Relaxation) and Taijiquan
T'ai Chi Ch'uan and Meditation. By Da Liu. New York, Schocken Books, 1986,
1991. Index, 173 pages. ISBN: 080520993X. Refer to pages: 49-59.
Taoism
"Taoist Breath Work in T'ai Chi." By Charlie Fechter. T'ai Chi: The International
Magazine of T'ai Chi Ch'uan: Vol. 27, No. 6, December, 2003, pp.44-47.
The Tao of Natural Breathing: For Health, Well Being, and Inner Growth. By Dennis Lewis.
Mountain Wind Pub., 1997. Index, 208 pages. ISBN: 0965161102. Foreward by Taoist
Master Mantak Chia. Information. More information.
Temple Qigong
Thirteen Treasures Walking Qigong. 35Kb.
Three- Part Breathing (Deergha Swasam)
Traditional Chinese Medicine - Qi Theory 40K. An in-depth essay.
Traditional Yoga Breathing Techniques 22Kb.
Transform Stress Into Vitality. By Mantak Chia. Huntington, New Jersey, Healing
Tao Books, 1985. Includes the Taoist practices of the Inner Smile, Six Healing
Sounds, and Microcosmic Orbit.
Types of Paranayama
Valley Spirit Taijiquan Journal. By Michael P. Garofalo.
Vitality, Energy, Spirit: A Taoist Sourcebook. Translated and edited by Thomas Cleary.
Boston, Shambhala, 1991. 281 pages. ISBN: 0877735190.
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Warriors of Stillness: Meditative Traditions in the Chinese Martial Arts. Volume 1.

The Teachings of Grandmaster Cai Song Fang. Qigong Qi of the Center,
Essence of Taijiquan. By Jan Diepersloot. Walnut Creek, California,
Center for Healing and the Arts. Glossary, 226 pages. ISBN: 0964997606. A study
of Wu Ji meditation, 13 postures, and push hands. MGC.
Ways to Better Breathing. By Carola Speads. Rochester, Vermont, Healing

Arts, Press, 1992.
Yang Family T'ai Chi Ch'uan Traditional Long Form 108 Movements
Yoga: Bibliography, Links, Resources, Quotes, Notes
Yoga and Breathing 46Kb.
Yoga Breathing
Yoga Breathing: The Art of Pranayama. By Richard Freeman. 150 minutes, CD.
Yoga Breathing - Google Links
Yoga Breathing Exercises 10Kb.
Yoga Breathing (Pranayama) - The Art of Yoga Breathing Many articles on the subject.
Yogaflows: A Dynamic and Fluid System to Transform Your Yoga Practice.

London, Firefly Books Ltd., 2003. Index, glossary of postures, 144 pages.
ISBN: 1552976874. MGC.
The Yoga of Breath: A Step-by-Step Guide to Pranayama. By Richard Rosen. Foreward

by Rodney Yee. Illustrations by Kim Fraley. Boston, Shambhala, 2002. Index, notes,
304 pages. ISBN: 1570628890. MGC.
Yogic Techniques for Stress Relief 67Kb. Includes breathing techiques.
Yoga: The Path to Holistic Health. By B.K.S. Iyengar. London, Dorling Kindersley,
2001. Glossary, index, 416 pages. ISBN: 0789471655. Lavishly illustrated compendium
of essential poses, routines, prop use, and yoga routines to help specific health
problems. The renowned Yogacharya B. K. S. Iyengar was born in India in 1918. MGC.
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Exercises
1. Exhaling Longer Than Inhaling
When you examine many controlled breathing techniques they often have the
following simple characteristic: you will spend more time exhaling than you
will inhaling. For example, you might inhale to a count of 4 seconds, hold the breath
for 2 seconds, exhale slowly for 8 seconds, wait 3 seconds after the lungs are
completely empty, and then repeat the process. Or, you might inhale for 3 seconds,
and then chant a long soft OUM for 9 seconds. Or when falling asleep, your body
will breathe more softly, more shallowly, less forcefully. In general, breathing becomes
more shallow and less air is inhaled, and gasses are leaving the lungs more often than
gasses are entering the lungs. The body is thus getting less oxygen and increasing
its carbon dioxide levels.
Generally, this pattern of breathing results in your body lowering its blood pressure,
lowering its heart beats per minute, relaxing, not moving, and feeling calm. The
parasympathetic nervous system becomes more dominant. Feelings of drowsiness,
mild euthoria, peacefulness, disengagement, acceptance, sinking, and surrender
are often reported when in this state.
2. Breathing Techniques (Pranayama) from Yoga
Alternate Nostril Breathing (Nadi Sodhana)

Instructions On-line: One, Two, Three, Four, Five, Six, Seven, Eight
Three- Part Breathing (Deergha Swasam)

Corpse Pose Breathing (Deep Breathing in Savasana)

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3. Squeeze Out the Air
While seated or while walking at a slow and meditative pace do the following
exercise:
Take a deep breath. Inhale. Relax the abdomen as you inhale. Slowly and
deeply inhale. Fill the lungs with air. Inhale to a count of 5.
Slowly and completely exhale. As you exhale, tighten up the muscles in your abdomen.
Exhale all the air out of your lungs. Squeeze! Squeeze out all the air. Blow out the
air, puff out the air. Squeeze your abdomen in and up. Squeeze! Exhale completely!
Exhale to a count of 5.
Inhale slowly. Relax. Relax your stomach. Let it expand and fall as you inhale in a
slow and deep manner. Slowly and deeply inhale. Fill the lungs with air. Smile.
Inhale to a count of 5. Take in all the air/oxygen/chi you can. Feel the power of the inhale.
Slowly and completely exhale. As you exhale, tighten up the muscles in your abdomen.
Exhale all the air out of your lungs. Squeeze! Squeeze out all the air. Blow out the
air, puff out the air. Exhale to a count of 5. Squeeze your abdomen in and up.
Squeeze! Exhale completely! Feel the power of the exhale. Feel the emptiness in
your lungs. Reflect on the nature of breathlessness.
Repeat this breathing cycle for 3 to 6 times. Return to your normal breathing as
you sit or walk. Relax your body.
Refer to my Thirteen Treasures Walking Qigong for additional walking exercises.
Discussion, Feedback, Comments
"Hello, I am not trying to be rude ..however--- I suggest you study your physiology...namely the
BOHR effect before making claims about O2 and CO2. Carbon dioxide is vital to our body's ability
to use oxygen and deep breathing is NOT good for you as breathing off too much C02 means a
tightening of the haemoglobin and oxygen bond, making oxygenation of the tissues very difficult."
- Marlene Jantzi-Bauman
Marlene,
Thank you for the comments on the Bohr effect. I will do some studying on the matter.
What webpage of mine where you referring to? I don't recall making claims about O2 and CO2; but,
I do recall recommending that people to breathe freely and deeply while exercising to avoid the
Valsalva Maneuver.
The dozens of books and scores of articles I have read on breathing and exercise have never
mentioned the Bohr effect in the context of Yoga, Tai Chi Chuan, Qigong, or other mind-body
20 of 35 11/22/2010 6:48 AM
practices. These practices do recommend deep and steady breathing, focused and active use of the
diaphram, rectus abdominis, intercostals, and transverse abdominals while breathing, and the use of
the breath as an anchor or focus point of concentration during meditation.
Again, I will research the matter. We do need to learn more each day. Thanks!
- Mike Garofalo, 9/27/06
Michael P. Garofalo's E-Mail

Red Bluff, Tehama County, North Sacramento Valley, California
Valley Spirit T'ai Chi Ch'uan Club
Red Bluff, Tehama County, North Sacramento Valley, Northern Central California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Willows, Corning,
Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.
Valley Spirit Fitness and Well Being Practice and Studies Journal
Disclaimer
Paths to Fitness and Well Being
T'ai Chi Ch'uan - Chinese Internal Marital Art
Qigong - Chinese Energy Cultivation
Indian Yoga
Walking
Meditation
The Spirit of Gardening
Alphabetical Index to the Cloud Hands Website
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© Green Way Research, Red Bluff, California, 2004
Brief Biography of Michael P. Garofalo
Paths to Fitness and Well Being
Alphabetical Index to the Cloud Hands Website
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Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan, Tai Chi, Tai Ji Quan, Taiji, Tai Ji Chuan, Yoga, Kung Fu
Breathing, Breath, Chi, Qi, Ki, Prana, Penuma, Air, Vital Energy, Tu Na,
Pranayama, Breathwork, Breathing Practices, Qigong Breathwork, Breath Work
Breathing Techiques, Breath Control, Deep Breathing
Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan, Tai Chi, Tai Ji Quan, Taiji, Tai Ji Chuan, Yoga, Kung Fu
Cloud Hands Website

Taijiquan, Qigong, Taoism, Classics, Weapons: Sword and Staff
Fitness and Well Being Website

Gardening, Meditation, Walking, Yoga, Strength Training,
Fitness for Older Persons, Aerobics, Relaxation

2,700 Quotes Arranged by 130 Topics, History, Guides,
Psycho-Spiritual Aspects of Gardening
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Web Guides, Bibliographies, Links, Directories, Quotes, Notes
Aging Well
Alphabetical Subject Index to the Cloud Hands Website
Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs
Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung
Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
The Bear: The Five Animal Frolics (Wu Qin Xi)
Bibliography - Ch'i Kung
Bibliography - Taijiquan
Bird - Five Animal Frolics (Wu Qin Xi)
Blog - Valley Spirit Journal by Michael P. Garofalo
Breathing and Taijiquan
Breathing and Yoga
Breathwork
Buddhism and Martial Arts
Buddhist Ethics
California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools,
Information
Charkas (Energy Centers of the Subtle Body)
Chan Ssu Chin - Silk Reeling
Cheng Man-Ch'ing (1901-1975)
Chen Style T'ai Chi Ch'uan
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Ch'i - Breathwork
Chih - Taiji Ruler
Ch'i or Qi
Ch'i Kung: Bibliography and Links
Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California
Chinese Massage
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Classes, Valley Spirit Taijiquan, Instructional Program
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Cloud Hands T'ai Chi Ch'uan Journal
Cold Mountain Poets: Wanderers, Mystics, and Sages
Confucius (K'ung Fu-tzu) (551 - 479 BCE)
Contemplation
Crane - Bird - Five Animal Frolics (Wu Qin Xi)
Crane, Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Cuttings: Short Poems by Michael P. Garofalo
Cuttings: Above the Fog
Dance and Taijiquan
Dayan - Wild Goose Qigong
The Deer: The Five Animal Frolics (Wu Qin Xi)
Diabetes Therapy - Exercise: Taijiquan and Qigong
Disclaimer of the Cloud Hands Website
Eight Section Brocade Ch'i Kung
Eight Silken Treasures Qigong
Eight Trigrams and Taijiquan
Embrace the One - Zhan Zhuang - Standing Like A Tree
Emptiness in Full Bloom
Entering Tranquility (Ru Jing) Meditation
Exercise - Diabetes Therapy - Taijiquan and Qigong
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Feedback, Kudos and Reviews for the Cloud Hand's Website
Fitness and Well Being
Fitness for Older Persons
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Precepts of Buddhism
Five Elements (Wu-Xing) and Taijiquan
Five Stepping Movements of Taijiquan
Flexibility and Stretching
Five Elements (Air, Earth, Fire, Water, Metal)
Flowers
Flowers in the Sky
Gardening: Quotes, Poems, History, Sayings
Gardening: Quips and Maxims by Michael P. Garofalo
The Four Gates: Grasping the Sparrow's Tail
Michael P. Garofalo's Biography
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
The Goddess - Quotations, Poems, Sayings, Prayers, Songs
Goose - Bird - Five Animal Frolics (Wu Qin Xi)
Goose - Wild Goose Qigong
Grasping the Sparrow's Tail
Green Way Research
Green Way Research - Taijiquan and Qigong
Green Wizard
Gu Shen Taijiquan Journal
Gu Shen (Valley Spirit) Taijiquan Instructional Program
Haiku and Short Poems
Hatha Yoga
Health and Fitness - T'ai Chi Ch'uan
Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Index to the Cloud Hands Website
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Instructional Program, Valley Spirit T'ai Chi Ch'uan
Journal - Valley Spirit Journal by Michael P. Garofalo
Kriya Yoga
Kudos for the Cloud Hands Website
Kundalini (Coiled Serpent) Energy
Kwang Ping Taijiquan of Kuo Lien Ying
Labyrinths and Mazes
Links and Bibliography: Qigong
Links and Bibliography: Taijiquan
Long Form 108 Yang Style Taijiquan
Massage
Master Chang San-Feng (circa 1350)
Master Cheng Man-Ch'ing (1901 - 1975)
Master Han Shan (circa 750)
Master Kuo Lien Ying
Master Sun Lu-Tang
Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character
Meditation - General
Meditation and Breathing
Meditation and Walking
Meditation Instructor: Michael P. Garofalo in Red Bluff, California
Meditation Methods and Techniques
Meditation Quotations
Meditation - Standing Like A Tree
Meditation - Wu Ji - The Edge of Emptiness
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
Minding the Breath
Months of the Year: Quotes, Poems, Links
Moving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
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Nature Mysticism
Nine Movement Temple Ch'i Kung Exercise Set
Oak Tree in the Courtyard
Old Cloud Hands Website
Older Persons Exercise and Wellness Programs
Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Original Cloud Hands URL
Original Waving Hands Like Clouds URL
Photography - Valley Spirit Photography Gallery
Pilates: Links, Bibliography, Resources, Quotes, Notes
Pranayama: Breathing Techniques from Yoga
Private Instruction by Michael P. Garofalo, Instructional Programs
Pulling Onions: The Quips and Maxims of a Gardener
Push Hands - T'ui Shou
Qigong: Bibliography and Links
Qigong - Breathwork
Qigong, Ch'i Kung - Chinese Mind-Body Exercises
Qigong Instructor: Michael P. Garofalo in Red Bluff, California
Qigong Ruler - Taiji Chih
Qigong Walking
Qi or Ch'i and Taijiquan
Raja Yoga
Red Bluff, Valley Spirit Taijiquan Instructional Program
Relaxation and Taijiquan
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Reviews of the Cloud Hand's Website
Ruler - T'ai Chi
Self Control, Self Mastery, Choices, Will Power
Self-Massage
Senior Citizens Fitness Programs
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Silk Reeling
Simplified 24 From, Yang Style
Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
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Speaking to the Spirit Meditation
Staff Weapons: Jo, Bo, Can, Staff, Spear
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Subject Index to the Cloud Hands Website
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T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops
Northern California, Oregon, Washington, and British Columbia
T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California
T'ai Chi Ch'uan, Red Bluff, CA
T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style
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T'ai Chi Ch'uan: Links and Bibliography
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T'ai Chi Ruler - Chih
Taijiquan: Bibliography and Links
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Taijiquan Classics
Taijiquan For Good Health, Fitness and Vitality
Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California
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Tantric Yoga
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Temple Qigong - A Nine Movement Exercise Set
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The 300 Missing Poems of Han Shan
The Tiger: The Five Animal Frolics (Wu Qin Xi)
Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
Tree Qigong - Zhan Zhuang - Standing Like A Tree
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24 From, Yang Style, Standard
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Wild Goose Qigong
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Wizards
Wu Ji - Standing Meditation
Yoga Class, TFFC, Red Bluff, CA
Yang Style Taijiquan Long Form 108 Movements
Yang Style Taijiquan Short Form 24 Movements
Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou
Yoga
Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo
Yoga - Breathwork
Yoga - Hatha
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Zhan Zhuang - Standing Like A Tree
Zen Poetry
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Older Pe rsons Fitness, Exercise, Strength Training, Tai Chi, Qigong, Pe rsonal Trainer
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Instruction, Classe s, Lecture s, Seminars, Training, Lessons, Group Instruction

Ove r 60 Fitness, Exercise , Strength Training, Tai Chi, Qigong, Yoga, Me ditation, Walking
Retired Pe rson's Fitne ss, Exe rcise, Strength Training, Tai Chi, Qigong, Yoga, Meditation, Walking
Retiree Fitne ss, Exe rcise, Stre ngth Training, Tai Chi, Qigong, Yoga, Meditation, Walking
Se niors' Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Me ditation, Walking
Se nior Citizens Fitne ss, Exe rcise, Strength Training, Tai Chi, Qigong
Se nior Citizens Fitne ss and Well Being Personal Instruction, Classes, Lectures, Seminars, Training
Older Pe rsons Fitness and Well Being Personal Instruction, Classes, Le ctures, Se minars, Training
Instruction, Classe s, Lecture s, Seminars, Training, Lessons, Group Instruction
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Breathing: Techniques, Practices, Exercises, Theory, Lore http://www.egreenway.com/wellbeing/breathing.

Techniques, Practices, Exercises, Theory, Lore:

Indexed and Compiled by

September 27, 2006

attain spiritual enlightenment or illumination."

"The men of old breathed clear down to their heels."

When I feel blue I start to breathe.

One's heart opens;

As you go on breathing in this frame of mind, with these associations, alternating

"Only those who know how to breathe will survive."

- R. G. H. Siu, Ch'i, p 263

"Without full awareness of breathing, there can be no development of meditative

"And now I see with eye serene,

"Deep flowing breath is essentially arousing and exciting."

"Regulate the breathing, and thereby control the mind."

"Breathe the old out and the new in."

"Nearly every physical problems is accompanied by a disturbance of breathing.

"Improper breathing is a common cause of ill health."

Essential to the practice of qigong and taijiquan is the control of breathing,

"Fear is excitement without the breath."

"Breathing in, I calm body and mind,

Opening Hands, Closing Hands

"Standing at the Mysterious Pass

Dragons and Tigers are still dreaming -

I breathe in, the World Breathes Out.

I breathe out, the World Breathes In.

The hands move in, entering the One.

Dragons and Tigers

- Michael P. Garofalo, Opening at the Mysterious Pass

"Ninety percent of metabolic oxygen comes from breathing. Ten percent

Bibliography and Links

Alphabetical Index to the Cloud Hands website.

Alternate Nostril Breathing (Nadi Sodhana)

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.

Anatomy of Movement. By Blandine Calais-Germain. Seattle, Washington,

Articles on Breathing, Health, Qigong, Taoism. Authentic Breathing Resources.

Authentic Breathing Articles, links, exercises, resources, products. Articles by Dennis

Basic Yoga Breathing Control 25Kb.

Beginner's Guide to Healthy Breathing. By Kenneth Cohen. 73 minute CD.

Belly Breathing. By Dennis Lewis.

Books about Breathing Annotated links.

Breath, Breathing and Pranayama Numerous articles.

Breathe Better, Feel Better. H. Kent.

Breathe Deep - The Qigong Newsletter

"Breathing and Higher Accomplishments." By Wu Ta-yeh. Internal Arts, Vol. 4, No. 2,

Breathing and Taijichuan.

Breathing and Yoga: Lowering Stress 10Kb.

Breathing as a Metaphor for Living: Teachings and Exercises on Complete and

Breathing Exercises (Qigong) and Articles

Breathing Exercises - Yoga 15Kb.

Breathing Free: The Revolutionary 5-Day Program to Heal Asthma, Emphysema,

Breathing in the Practice of Tai Chi Chuan By Greg Brodsky.

Breathing Lessons. By Anne Tyler. Berkley Publishing Group, Reissue Edition,

Breathing Practices and Pranayama. By Swami Jnaneshvara Bharati. 89KB.

Breathing Techniques - Kundalini Yoga 34Kb

Breathing Work with Dennis Lewis

Chen Style of Taijiquan

Chi Commentary, quotations, links, bibliography.

Cloud Hands: Tai Chi Chuan and Qi Gong

Dao House: Of Discourses and Dreams "A compendium of links to

great online Daoist (Taoist) resources." An excellent selection of fine

Deep Breathing in Savasana (Corpse Pose)