Reverse breathing

Background

Reverse breathing (also reverse abdominal breathing or Taoist breathing) is a breathing technique associated with qigong and martial arts. ^[1] It consists of compressing the abdomen while inhaling through the mouth, and expanding it while exhaling through the nose. ^[1] Practitioners believe that consciously controlling this movement in a way opposite to normal breathing can build up Qi —the animating force believed to flow through all living things — for various applications. ^[1] The practice is historically rooted in ancient Daoist practices. ^[2] Daoist meditation traditions emphasized the technique as a way to circulate qi throughout the body for health and longevity. ^[2]

Qigong , often translated as "energy work," is a holistic healing system that integrates movement, breath control, and mental focus to refine and regulate Qi. Reverse breathing plays a role in many qigong styles, especially those that aim to build internal power and dispel stagnant energy. They aim to help practitioners harmonize with natural rhythms and enhance overall vitality. ^[3]

Practice and uses

Reverse breathing is introduced after learning natural diaphragmatic breathing. In this technique, the abdomen pulls in during inhalation and expands during exhalation. This method is used in qigong to help direct energy through the body, stabilize movement, and build internal strength. ^{[3] [1]} The technique is practiced in martial arts including baguazhang, tai chi and other styles of kung fu. Expanding the abdomen while delivering a technique (e.g. punch) can also protect the inner organs from a received counterattack.^{[ citation needed ]}

Studies

There has been limited study on the effects of reverse breathing on physiological and psychological wellbeing. A pilot study focused on lung-strengthening Qigong that incorporates reverse breathing, and analyzed its effect on stress reduction, vitality, and mood regulation following a 12-week intervention. Participants noted decreased levels of anxiety and depression, suggesting potential links between breath modulation, vagal tone, and emotional balance. ^[4] A theoretical framework proposed in integrative medicine suggests that mindfulness-led breathing practices in Qigong—including reverse breathing—generate mechanical stimuli that may influence lymphatic circulation and the meridian network. This approach proposes that coordinated breath control and posture can enhance connective tissue function, interstitial fluid dynamics, and neuroimmune regulation—factors associated with overall mind-body health. ^[5]

Related breathwork practices

Reverse breathing is one among many global breath techniques aimed at enhancing physical and mental health. In contrast to its inward abdominal motion, Anapanasati emphasizes relaxed, natural breath flow to support mindfulness. Yogic Pranayama practices like Nadi Shodhana or Kapalabhati manipulate breath rhythms to balance energy or cleanse channels (nadis). Holotropic breathwork (Breathwork (New Age)) uses rapid breathing to induce altered states for emotional release. All of these approaches reflect breath as a tool for regulating the body, mind, and subtle energy systems.

References

1. Lewis, Dennis (2006). The Tao of Natural Breathing: For Health, Well-Being, and Inner Growth. Shambhala Publications. ISBN   978-1930485143.
2. Kohn, Livia (2006). Daoist Body Cultivation: Traditional Models and Contemporary Practices. Three Pines Press. ISBN   9781931483063.
3. Cohen, K.S. (1997). The Way of Qigong: The Art and Science of Chinese Energy Healing. Ballantine Books.
4. Kurt, Zeyneb; Sice, Petia; Krajewska, Krystyna; Elvin, Garry; Xie, Hailun; Ogwu, Suzannah; Wang, Pingfan; Turgut, Sultan Sevgi (December 2022). "A pilot study on the impacts of lung-strengthening Qigong on wellbeing". Complementary Therapies in Medicine. 71: 102891. doi:10.1016/j.ctim.2022.102891. ISSN   1873-6963. PMID   36179803.
5. Lee, Chungda (2018-12-01). "How can mindfulness-led breathing of qigong/Tai Chi work on qi and the meridian network?". Advances in Integrative Medicine. 5 (3): 122–127. doi:10.1016/j.aimed.2018.07.002. ISSN   2212-9588.

Further reading

• Blazek, D.; et al. (2021). "The effect of breathing technique on sticking region during maximal bench press". Biology of Sport. 38 (3): 445–450. doi:10.5114/biolsport.2021.100362. PMC   8329978 . PMID   34475625.
• Chia, Mantak (2006). Iron Shirt Chi Kung. Inner Traditions/Bear. ISBN   978-1594771040.
• Farhi, Donna (1996). The Breathing Book: Good Health and Vitality Through Essential Breath Work. Henry Holt and Company. ISBN   978-0805042979.
• Frantzis, Bruce Kumar (2006). Opening the Energy Gates of Your Body: Qigong for Lifelong Health. North Atlantic Books. ISBN   978-1583941461.
• Horwood, Graham (2008). Tai Chi Chuan and the Code of Life: Revealing the Deeper Mysteries of China's Ancient Art for Health and Harmony. Jessica Kingsley Publishers. ISBN   978-1848190016.