TANDEN BREATHING AND MEDITATION

By Master Kazumi Tabata and Thomas Shea

Reprinted with permission from Thomas Shea

    For the karateman or any other martial artist, correct breathing is essential.

    Proper breathing improves blood circulation, regulates heartbeat and strengthens internal organs. It promotes good health, will-power, resistance to disease and brings forth spiritual strength that is "life power".

    Dojo practice of techniques without fostering correct breathing skills results in the student simply "going through the motions". Observation of beginners in karate reveals that they tend to tense up and hold their breath during the execution of a technique rather than incorporating breathing as an essential component of the movement. Such students are uncentered in their movements and tire easily. Should such a student be faced with a crisis situation, especially a street attach, it is unlikely that he will be able to respond effectively. His techniques will lack crispness and definition and probably could not knock and opponent down. Kata, without proper breathing, is reduced to little more than a dance rather than a centralizing meditation exercise.

    This article will give an introduction to what proper breathing is, and will discuss methods by which one may develop it. We will begin by combining breathing with fighting techniques, then expand these principles to form an approach to daily life.

    There is a significant difference between the usual chest breathing and the type of breathing you should cultivate, called tanden breathing. Chest breathing is very shallow, and results in weakness. It decreases the efficiency of the physical body and results in the loss of appetite, pep and vigor. This type of breathing will never build a strong body. Tanden breathing uses the muscles in the lower part of the abdomen. You should breathe fully by flexing the abdomen while inhaling and exhaling. Tanden breathing results in better health and influences your general outlook on life. Even people who are short of breath or who suffer from chest pains are able to do things that are seemingly impossible without becoming tired; rather, they grow strong in body and spirit.

    To breath properly, start by relaxing your shoulders; your chest will then also relax. Focus your concentration in the abdomen. Push your stomach out while inhaling (as if the air you inhale is slowly filling up your stomach) and relax it during exhalation. Maintain a constant flexing of the abdominal muscles whether inhaling or exhaling. Contract only the muscles of the abdomen while relaxing other muscles in your body. Relax the throat and do not tighten the chest muscles. The overall feeling will be one of pulling you breath down lower within you.

    In karate practice, inhale on the defensive (during a block or avoidance) and exhale on the offensive (counter-punch or kick). Inhale quietly, gradually, and continuously through your nose so that your opponent cannot detect it. Exhale through your nose in synchrony with your opponent's movements. If breathing is interrupted or out of time, exhale through your mouth to regain the proper harmony. Anger increases blood pressure, however, you will be able to remain calm when provoked if the art of abdominal breathing is mastered. You will be able to confront your opponent calmly. Anger also disturbs breathing. And when breathing halts, the chest tightens. This pressure in your chest results in increased pressure on the brain and can cumulatively damage your heart and actually decrease your life expectancy. Conversely, it is believed that proper breathing adds longevity to one's life span.

    It is important to approach Tanden breathing in a calm, relaxed manner. Above all, one should not become tense with worry. A serious complication is that in Western culture, chest breathing is the norm. This is diametrically opposed to the Eastern culture's natural use of Tanden breathing. Thus an American has to unlearn one type of breathing and embark on another. This is no small task, especially since, ultimately, Tanden breathing should be an automatic, passive action, not something one needs to actively force to happen and consciously control. Tanden breathing takes time to develop, but the results are well worth the effort. During your next practice session, or even as you read these words, gently ease yourself into the practice of Tanden breathing.

    As you feel some progress, train yourself to breathe deeply. To do this, begin by exhaling as much air as possible, then you will naturally inhale deeply. In training sessions you should exhale as strongly as possible at the culmination of a punch or kick since this releases unknown powers in the body. People who wish to master the martial arts must master this first.

    A good time to begin the practice of breathing is during seated meditation. During meditation at the start and close of each class, relax the upper portion of your body, allowing your weight to settle on your lower abdomen. Breath quietly, exhaling about four times more air than you inhale. You mind and body should relax. Then inhale, concentrating on filling your body with the spirit of the universe. If this at first seems too broad a goal, instead simply try to feel at one with your fellow students. Exhale slowly and quietly. You will become more broad-minded and any thought of showing off will dissipate. You will begin to feel more harmonious with your fellow karateka and will feel more fulfilled by your practice.

    At this point a novice may question why meditation is receiving so much emphasis. He may be accepting Tanden breathing as a method to gain more fighting power and to develop the ability to absorb a solid strike to the body in combat, but may wonder why meditation is so necessary. Here we must make a distinction between karate (a system of fighting) and karate-do (a way of life).

    One can easily gain a certain degree of proficiency in the physical techniques of karate with a few months practice. Such an individual has not confronted, nor can he hope to defeat, his true opponent-himself, "the enemy within".

    Those of you who wish to lend order to your lived through karate-do will find as you progress in karate that meditation of yourself is required for you to build inner strength. For ten minutes each day, in the morning and in the evening, you should contemplate on what you have done right as far as your techniques are concerned, and what mistakes you have made and how they can be corrected. A good time for this is after a bath or shower. Your mind and body are refreshed and your muscles are relaxed. Find a peaceful place with clean air to sit in. This meditation need not only concern karate but also what you do as a person in your work and everyday life. You must forgive your mistakes and grow by facing up to them and correcting them. IN this way, you will destroy the enemy within, the fear of facing yourself.

    When you practice karate this same sort of meditation is used. When you face your opponent, you must realize that there is no enemy without, while inside you know that there is no enemy to fear from within.

    Your whole high or inner strength is drawn up from your abdomen and is focused through your eyes into the eyes of your opponent. In this way, he will see that you know no fear and are ready to come to grips with any situation that may present itself in combat. You will be confident in your techniques and in your ability to cope with everyday living.

    As a novice, you must achieve this inner strength. First, you must have the karate spirit. It does not matter that you might get hurt in a match, it only matter that your strong spirit helps you to overcome your opponent. By showing this spirit of karate-do, you have taken the first step of the way to defeating the enemy within.

    If you wish to cultivate this spirit, begin this evening by instituting regular periods of meditation. Shortly you will find that this can set the tone for a full day and help you organize your life to achieve your goals. Sit quietly and continue Tanden breathing and you will begin to feel part of the great natural order. You will breath with nature. Once you feel part of nature, your life will be healthier. Breathe abdominally every day and your body movements will become lighter and easier. You will attain greater mental stability and be able to tolerate change. You will feel not only part of nature, but as though nature is a part of you.

    Master Kazumi Tabata, 8th dan, is the founder and chief instructor of the North American Karate Federation, and the New England Collegiate Karate Conference.