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Powerful DanTian Breathing Techniques You Can Do Easily In 1 minute

Breathing into the lower Dantian is a practice rooted in traditional Chinese medicine (TCM) and martial arts like Kung Fu, Tai Chi, and Qigong.

Location of the Lower Dantian

The Lower Dantian, located about an inch and a half, or 1.5 cun (2 finger breadths) from an acupuncture unit of measurement, below the belly button, is considered a crucial area in these traditions. This concept dates back to the Yellow Emperor’s Classic of Internal Medicine, which highlights its significance.

The Role of the Lower Dantian

In TCM and Kung Fu, the lower Dantian is seen as the “fire that burns, a boiling cauldron. ” There are two primary reasons for focusing our breathing and attention on this area:

  1. Improving Breathing and Energy Flow:
    According to TCM theory, when we breathe in, the air is directed down to the kidneys, and when we breathe out, the lungs push the air out. This might seem counterintuitive from a biomedical perspective, where the lungs are responsible for both inspiration and exhalation. However, within the TCM framework, this practice helps develop deep breathing, directing the breath to where it is needed most. Each person’s ability to heal and improve will vary, but some measurable level of enhancement is generally experienced
  2. Enhancing Mental Clarity and Focus:
    Bringing our thoughts and attention down to the Dantian helps maintain mental clarity and focus. In our busy lives, our minds often wander. Practicing deep breathing and focusing on the Dantian during sitting meditation or other activities can help calm the mind. This area acts as the fire and the system’s control center. By concentrating on the Dantian, we can clear our minds and connect with the gut-brain axis, engaging the Du and Ren meridians in the process.

Dantian Breathing In Everyday Life

One of the benefits of this practice is its versatility. You can incorporate Dantian breathing into various daily activities, whether you are sitting, standing, or even during conversations. However, it’s essential to practice this safely.

This universal technique of focusing on the Dantian while breathing slowly and deeply can be applied almost anytime and anywhere. It not only helps improve breathing and mental focus but also promotes a sense of overall well-being.

How To Practice Dantian Breathing

To practice Dantian breathing, follow these steps:

  1. Find a Comfortable Position: Sit or stand in a relaxed posture with your back straight and shoulders relaxed.
  2. Focus on the Dantian: Bring your attention to the area about an inch and a half below your belly button.
  3. Deep Inhalation: Take a slow, deep breath in through your nose, imagining the breath traveling down to your Dantian.
  4. Exhalation: Exhale slowly and gently through your mouth, visualizing the breath rising from the Dantian and leaving your body.
  5. Repeat: Continue this deep, focused breathing for 1 – 2 minutes to start of with, and with practice build up to , 5 minutes or even ten.

Scientific Basis and Modern Research

So through a bio-medical perspective, there is no “elixir field” in the body, and attribute the health aspects to the slow deep diaphragm breathing. However, it’s important to remember that we are viewing the pathology through two different lens. One though a biomedical perspective, and also through the lens of TCM.

A 2017 study of 42 college students showed that Dantian breathing may help reduce depressive mood.1 Other conditions that research has shown positive outcomes including the ability to improve attention, can have immediate positive effects on the stress response, possible improvements in digestion, and sleep.2

Shaolin Dantian Breathing Techniques

The goal of this study was to see if the Shaolin Dan Tian Breathing (DTB) technique could help people feel both relaxed and focused. The DTB group showed increased alpha waves (linked to relaxation and a good mood) after the Passive DTB. They also had more theta waves (linked to attention and alertness) after the Active Dantian breathing.3

The practice of breathing into the Dantian, a concept from TCM and Kung Fu, can significantly enhance our physical and mental health. By improving our breathing and maintaining focus, we can create a space of personal healing that can be accessed anytime, anywhere, by anyone.

  1. Quinn, D. 2020. What Are Dantian? The Energy Centers of Chinese Medicine. Retrieved June 28th, 2024 from https://www.healthline.com/health/dantian#breathing ↩︎
  2. Quinn, D. 2020. What Are Dantian? The Energy Centers of Chinese Medicine. Retrieved June 28th, 2024 from https://www.healthline.com/health/dantian#breathin ↩︎
  3. Chan, A. S., Cheung, M. C., Sze, S. L., Leung, W. W., & Shi, D. (2011). Shaolin dan tian breathing fosters relaxed and attentive mind: a randomized controlled neuro-electrophysiological study. Evidence-based complementary and alternative medicine : eCAM, 2011, 180704. https://doi.org/10.1155/2011/180704 ↩︎
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