Which Breathing Pattern is Best?

Each pattern has its own advantages and disadvantages. No scientific studies have been done to confirm whether any particular breathing pattern has any significant affect on power or speed. Many seasoned black belts doubt the need to synchronize breathing with blocks or attacks. They feel that continuous disconnected breathing is the best way to breath. 

Breathing and Ki

Most martial artists have heard of the concept of Ki. Ki refers to the natural energy of the Universe, which permeates everything (see Ki topic). Ki is not breath, it is the power that makes it breathing possible. It is the power behind movement and thought and is in the oxygen we breathe and the blood that flows through us.

Ki within the body is similar to power in a rechargeable battery. Occasionally it needs to be replenished. The Ki of the universe is inexhaustible, but the body needs fresh Ki to maintain its vitality. By energizing the body with Ki, it is revitalized naturally enabling it to fight off illness. The secret to replenishing Ki is in breathing.

Breathing through the nose enables the body to process Ki energy effectively. Most people understand the importance of breathing in through the nose, but breathing out through the nose requires a deeper understanding of the nature of Ki. Martial artists need to absorb and process Ki to generate the power and they must be able to retain Ki until it is needed. When we inhale, we bring  oxygen and Ki into our body. When we exhale through the mouth, we expel carbon dioxide, but we also expel the  Ki.  If we continuously expel Ki,  we never build a reserve of Ki within the body. However, exhaling through the nose transfers the Ki to the dan tien or hara. Each breath strengthens the dan tien. Once sufficient Ki has been stored, the Ki may be expelled with tremendous force. This is known as the Kiai where the breath is expelled through the mouth. This is the reason that there are usually only two times within each pattern where we Kiai. We have to recharge the Ki for a while before it may be released again. If we try to Kiai with every technique, we quickly become fatigued since we are expelling Ki with every breath.

Stillness

Stillness is closely related to breathing. Taekwondo is a powerful, physically demanding, hard martial arts style. However, without weakness you cannot measure strength. Without soft there is no hard. This idea of contrast or balance is best symbolized by the concept of Yin and Yang, where dependent opposite forces are must always be in balance. For martial artists, one of the most important principles of Yin and Yang is the relationship between stillness and motion. Stillness is the natural state before movement begins, and yet it is also the basis of all movement. A technique that begins from perfect stillness enables you to execute the movement in a coordinated and efficient manner that allows your body and mind to unite in a balanced harmony and helps you to release unnecessary tension and to relax more completely. From a  state of stillness, any movement is done with complete awareness and true intent. Your actions become the embodiment of quality and perfection. Once you have a feeling for perfect stillness you will be able to call on it whenever needed. In a pattern training,  you may only be still for a split second between moves, but if it is perfect stillness, then the transition between the moves becomes flawless. 

Stillness training also strengthens muscles but is a different type of strengthening than gained from weightlifting where we breakdown muscle tissue so it grows back stronger. Rather than breaking down muscle, stillness training tones the fibers of the muscle tissue. While it does not expand the size of your muscles, it does make them stronger.

The best way to learning the principle embodied in stillness and movement is to stand completely still. To begin, choose a position from your favorite pattern, get into that position, and remain completely still. The goal is to achieve total, pure stillness. This is different from just getting into a stance and holding it. The goal is to make absolutely no movement; no adjustment, no weight shifts, nothing. With practive, you will become aware of all your muscles and their relationship. Then quality of your movement will naturally move toward perfection.

Once you have achieved stillness, relax the focus of your eyes and bring your attention inward into your hara or dan tien. Begin slow Abdominal Breathing, but keep completely still in every other way. Hold the position for as long as you can without moving. When you cannot stay still any longer, slowly shift your position so that you are in a mirror image of the original position and hold still again for another session.

References

• Sonnon, S. (2001). Oxygen Debt Does NOT Equal 'Cardio Training. Dvizheniye Journal July/August 2001. Available: www.amerross.com.

• Hoopes, A. (2002). Breathing Training For Martial Artists. Shotokan Karate Magazine. (Issue 72); Generating Ki through Breathing. Shotokan Karate Magazine. (Issue 73); Stillness Training, The Basis of all Movement. Shotokan Karate Magazine. (Issue 72)