How to Do Tortoise Breathing Exercises

Tai Chi practitioners adhere to the ancient Taoist idea that the giant tortoise's slow, rhythmic breathing is key to the creature's remarkable longevity. Tortoise breathing exercises seek to mimic the respiratory pattern of the giant turtle through continuous, gentle nasal breathing. The tortoise method minimizes the strain of breathing by using the diaphragm to gently push air up and down through your chest cavity. This is an alternative to forcefully inflating the lungs out into the rib cage.

Instructions

    • 1

      Sit or stand straight with a natural, relaxed posture.

    • 2

      Close your mouth and press your tongue gently against the roof of your mouth.

    • 3

      Inhale gently though your nose.

    • 4

      Tighten your core very slightly as the air seeps down toward your chest.

    • 5

      Push your diaphragm down into your abdomen as you inhale, gently moving the air downward into your lungs.

    • 6

      Expand your lungs out into your ribcage as little as possible as you inhale. Focus on using the downward thrust of your diaphragm to push the air down toward your navel instead of out toward your chest.

    • 7

      Contract the lungs gently, pushing your diaphragm upward and expelling the spent air.

    • 8

      Expel the air through your nose, making certain to keep exhaling until your lungs are empty.

    • 9

      Continuing rhythmically breathing. Take care to inhale and exhale at about the same speed.