I suddenly have an insane urge to write here, so here we go.
These method is 100% human ability with no outside source. Although some of the more advanced methods draws energy from outside sources, the one I’m sharing is the utmost basic for foundation building.
These methods were taught to me from an ancient practice from Java.
These specific one is the most versatile basic breathing method, suitable for beginners without supervision. But still be careful and stay within your limits.
If you’re a beginner, what I’m about to provide you is the key to the first door you’re going to open. You might’ve heard of vibrations a lot of people talking about.
Once your foundation is built, you are never going to view the world the same as before. If i have to put it into words, your eyes will be halfway opened.
AT THIS POINT ON, THERE IS NO TURNING BACK
As for the advanced methods, you are going to discover it by yourself with the path you choose, be it light or dark.
1. Pola Pernapasan Dasar (Basic Breathing Pattern)
Objective:
To establish a foundation in controlled breathing, increase lung capacity, promote calmness, and stimulate cellular activity through muscle vibrations.
Steps:
Posture:
- Stand or sit in a comfortable position with your back straight, shoulders relaxed, and feet hip-width apart if standing.
- Place your hands gently on your thighs or let them hang by your sides.
- Engage your core slightly to maintain stability without tensing your muscles.
Inhalation:
- Close your eyes to eliminate distractions.
- Inhale slowly and deeply through your nose, filling your lungs from the bottom up. Focus on expanding your lower lungs first, then the upper lungs.
- Visualize the air entering your nostrils and filling your lungs with energy, feeling your diaphragm descend and your lower ribs expand.
- As your diaphragm contracts downward, it creates a subtle vibration in the surrounding muscles (intercostal muscles, abdominal muscles), stimulating these muscle fibers and enhancing blood circulation to the cells in these areas.
Exhalation:
- Exhale slowly through your mouth, emptying your lungs completely. Your exhalation should be slightly longer than your inhalation.
- As you exhale, imagine releasing any tension or negative energy, allowing your chest and abdomen to contract naturally.
- The release of breath engages the muscles of the chest and abdomen in a controlled contraction, producing a low-frequency vibration that helps to relax the muscles and stimulate lymphatic drainage, promoting cellular detoxification.
Breathing Rhythm:
- Begin with a 4-4 count: inhale for 4 seconds, exhale for 4 seconds.
- Gradually increase to a 6-6 or 8-8 count as you become more comfortable.
- Focus on maintaining a smooth and continuous flow of breath. The rhythmic expansion and contraction create consistent vibrations in the respiratory muscles, which can enhance their endurance and flexibility.
Practice Duration:
- Start with 5 minutes of practice, gradually increasing to 10-15 minutes as you build your endurance.
Key Tips:
- Keep your mind focused on your breathing. If your mind wanders, gently bring it back to your breath.
- Practice this breathing technique daily to build a strong foundation and to promote healthy muscle function through regular vibration and oxygenation.
Muscle Vibrations:
- The gentle, rhythmic movements of the diaphragm and intercostal muscles during this breathing technique generate low-frequency vibrations that resonate through the chest cavity. These vibrations help to stimulate the muscles and connective tissues, promoting better oxygen exchange at the cellular level and enhancing the removal of metabolic waste from the cells.
2. Pola Pernapasan Perut (Abdominal Breathing)
Objective:
To enhance energy flow, relax the body, strengthen the connection between breath and physical movement, and stimulate cellular health through muscle vibrations in the abdomen.
Steps:
Posture:
- Stand, sit, or lie down comfortably. If standing, ensure your feet are hip-width apart. If sitting, keep your back straight.
- Relax your shoulders and allow your abdomen to be soft and free of tension.
Inhalation:
- Place one hand on your abdomen just below your navel and the other on your chest.
- Inhale deeply through your nose, focusing on expanding your abdomen while keeping your chest relatively still.
- Imagine the air filling your lower lungs and pushing your diaphragm down, causing your abdomen to rise.
- The expansion of the abdomen creates a gentle vibration in the abdominal muscles and organs, stimulating blood flow and improving oxygen delivery to the cells in this region.
Exhalation:
- Exhale slowly through your mouth. As you exhale, feel your abdomen contract inward, pushing the air out of your lungs.
- Visualize the energy you’ve gathered spreading throughout your body, nourishing your cells.
- The contraction of the abdominal muscles during exhalation creates a reverse vibration, which massages the internal organs and promotes the movement of lymphatic fluid, aiding in detoxification and cellular renewal.
Breathing Rhythm:
- Start with a 4-2-6 count: inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds.
- Gradually adjust the count as you gain more control and comfort.
- The extended exhalation encourages deeper muscle engagement, which amplifies the vibrations and enhances the stimulation of abdominal organs and tissues.
Practice Duration:
- Practice for 5-10 minutes, focusing on the rise and fall of your abdomen.
- As you advance, incorporate this breathing technique into your martial arts movements to synchronize breath with action.
Key Tips:
- Ensure that your chest remains as still as possible while your abdomen does most of the movement. This focus on abdominal breathing maximizes the benefits of muscle vibration in the core region.
- Use this technique to calm your mind before a stressful situation or during meditation.
Muscle Vibrations:
- The deep movement of the diaphragm and the abdominal wall generates vibrations that reverberate through the digestive organs, such as the stomach, intestines, and liver. These vibrations can improve digestion, enhance peristalsis (the wave-like muscle contractions that move food through the digestive tract), and support the health of the abdominal tissues by promoting better circulation and cellular repair.
3. Pola Pernapasan Segitiga (Triangle Breathing Pattern)
Objective:
To develop focus, control, and balance by regulating the breath through a specific pattern, and to stimulate muscle fibers through controlled breathing-induced vibrations.
Steps:
Posture:
- Sit or stand with your back straight and your shoulders relaxed.
- Engage your core muscles slightly to maintain stability.
Inhalation:
- Inhale deeply through your nose for a count of 4 seconds, allowing your abdomen to expand.
- The deliberate expansion of the abdomen during inhalation creates a subtle, controlled vibration in the core muscles, which can enhance the elasticity and strength of the muscle fibers.
Hold Breath:
- Hold your breath for a count of 4 seconds. Keep your body relaxed and your mind focused.
- The pause in breath allows the vibrations from the inhalation to resonate through the muscles, creating a momentary stillness that can help with mental focus and muscle tone.
Exhalation:
- Exhale slowly through your mouth for a count of 4 seconds, emptying your lungs completely.
- As you exhale, the contraction of the core muscles generates a reverse vibration, which can help in releasing tension and promoting muscle recovery.
Breathing Rhythm:
- Maintain a 4-4-4 pattern initially. As you progress, you can experiment with a 6-6-6 or 8-8-8 pattern.
- The consistent rhythm ensures that the vibrations in the muscles are steady, promoting endurance and coordination.
Practice Duration:
- Practice for 5-10 minutes. Focus on the evenness of each phase of the breath to ensure that muscle engagement and vibrations are smooth and controlled.
Key Tips:
- Ensure each phase of the breath is smooth and controlled. This control enhances the quality of muscle vibrations and their impact on the body.
- This technique can be particularly useful before engaging in activities that require concentration and calmness, as the muscle vibrations also contribute to a heightened state of physical readiness.
Muscle Vibrations:
- The triangle breathing pattern produces vibrations that are synchronized with the breath hold, creating a unique pulse in the muscles. This pulse can improve muscle tone and flexibility, particularly in the core and respiratory muscles, and support the efficient functioning of the cardiovascular and nervous systems.
4. Pola Pernapasan Tenaga Dalam (Inner Energy Breathing)
Objective:
To harness and amplify inner energy (tenaga dalam), combining breath with visualization to circulate energy throughout the body, and to use muscle vibrations to enhance the flow of this energy.
Steps:
Posture:
- Stand in a stable stance, such as a horse stance (kuda-kuda), with your feet slightly wider than shoulder-width apart. Your knees should be slightly bent, and your spine should be straight.
- Keep your shoulders relaxed and your hands positioned near your hips or in front of you, ready to move.
Inhalation:
- Inhale deeply through your nose, drawing the breath deep into your abdomen.
- As you inhale, visualize drawing energy from the earth and the air around you into your body. Imagine this energy moving through your feet, up your legs, and into your core.
- The inhalation causes the diaphragm to contract and the core muscles to engage, creating a deep vibration in the lower body that stimulates the flow of energy (often described as chi or prana) throughout your system.
Energy Circulation:
- Hold your breath for a few seconds (2-4 seconds) and imagine the energy circulating through your body, from your head to your toes. Visualize this energy moving through specific pathways or meridians.
- The pause in breath, combined with the internal visualization, allows the energy to resonate within the body, with the muscle vibrations acting as a catalyst for this energy flow, enhancing its intensity and reach.
Exhalation:
- Exhale forcefully through your mouth, releasing the energy outward. You can accompany this with a short, controlled shout (“ha!”) to focus the energy.
- The forceful exhalation causes a sudden contraction of the diaphragm and abdominal muscles, creating a powerful, high-frequency vibration that helps project the accumulated energy outward, enhancing both physical and energetic impact.
Breathing Rhythm:
- The rhythm should be slow and deliberate. Focus on the depth of each breath and the flow of energy, with the vibrations of the muscles supporting this flow.
- The controlled rhythm ensures that the vibrations are consistent, allowing for sustained energy buildup and release.
Practice Duration:
- Practice this method for 10-15 minutes, or longer as you advance. This technique is often practiced in conjunction with specific movements or forms that further enhance the energy flow.
Key Tips:
- Visualization is key in this practice. The more vividly you can imagine the energy, the more effective the technique will be, with muscle vibrations amplifying the energy’s effect.
- Practice this method in a quiet environment where you can fully concentrate on the sensations and energy flow in your body.
Muscle Vibrations:
- The powerful contractions and expansions of the core muscles during this breathing method generate vibrations that reverberate through the entire body. These vibrations help to stimulate the flow of internal energy, increasing the body’s vitality and strength. The energy harnessed through this practice can be used for physical exertion, martial arts techniques, or healing purposes.
5. Pola Pernapasan Meditasi (Meditative Breathing Pattern)
Objective:
To achieve deep relaxation, mental clarity, and spiritual connection, and to use gentle muscle vibrations to support relaxation and cellular rejuvenation.
Steps:
Posture:
- Sit in a comfortable cross-legged position or in a chair with your feet flat on the ground. Ensure your back is straight, and your hands rest on your knees or in your lap.
- Relax your shoulders and let your body settle into the posture without tension.
Inhalation:
- Inhale slowly and deeply through your nose, filling your lungs completely.
- Focus on the gentle rise of your chest and abdomen as you breathe in. This slow expansion creates a soft vibration in the respiratory muscles and surrounding tissues, promoting relaxation and increasing the flow of oxygen to your cells.
Exhalation:
- Exhale slowly through your mouth, releasing all tension from your body.
- Feel your body naturally contract as you exhale, creating a subtle, soothing vibration that helps release any remaining tension in the muscles.
- The slow release of breath also helps to stimulate the parasympathetic nervous system, which is responsible for rest and recovery, enhancing the body’s ability to heal and regenerate at the cellular level.
Focus on the Breath:
- As you breathe, focus your attention solely on the breath. Feel the air entering and leaving your body.
- Let go of any thoughts or distractions, returning your focus to the breath if your mind wanders. The continuous, rhythmic vibrations of the breathing process help to anchor your awareness in the present moment.
Breathing Rhythm:
- The rhythm should be slow and natural. You can count to 4 or 6 during both inhalation and exhalation if it helps you maintain focus.
- The consistency of this rhythm allows for the continuous, gentle vibration of muscles, which supports a deep state of relaxation and promotes cellular rejuvenation.
Practice Duration:
- Start with 10 minutes, gradually increasing to 20-30 minutes as your practice deepens.
Key Tips:
- This practice is ideal for beginning and ending your day, or anytime you need to center yourself.
- The goal is to maintain awareness of the present moment through the breath, using the subtle muscle vibrations to deepen your state of relaxation and mental clarity.
Muscle Vibrations:
- The gentle and consistent expansion and contraction of the respiratory muscles during meditative breathing create a calming vibration that spreads through the entire body. These vibrations can help reduce stress, lower blood pressure, and promote the health of the nervous system, supporting overall cellular health and longevity.
6. Pola Pernapasan Kombinasi (Combination Breathing)
Objective:
To adapt and apply various breathing techniques according to the demands of the situation, whether in martial arts practice, meditation, or daily life, and to harness the benefits of different muscle vibrations to optimize physical and mental performance.
Steps:
Assess the Situation:
- Determine the need: Do you need more energy? Do you need to calm down? Is focus required?
- Choose a combination of breathing techniques that align with your current goals. For instance, start with calming breaths to settle the mind, then shift to energizing breaths to prepare for physical activity.
Incorporate Techniques:
- For example, if you need to calm your mind before a sparring session, start with Pola Pernapasan Meditasi to induce a state of calm. Then, shift to Pola Pernapasan Perut as you begin your warm-up exercises to energize the core and improve focus.
- If you’re about to engage in intense physical activity, use Pola Pernapasan Tenaga Dalam to charge up your energy, then maintain balance with Pola Pernapasan Segitiga to regulate breath and maintain focus during exertion.
Adjust the Rhythm:
- Depending on the technique, adjust your breathing rhythm to be faster or slower, deeper or shallower, as needed.
- The adjustment of rhythm changes the frequency and intensity of muscle vibrations, allowing you to adapt to the specific demands of the situation.
Seamless Transition:
- Practice transitioning smoothly between different breathing techniques so that you can adapt quickly and without breaking your flow.
- The seamless transition ensures that muscle vibrations remain consistent, maintaining the benefits of each technique as you shift your focus.
Practice Duration:
- The duration of each technique can vary depending on your needs. Spend more time on techniques that align with your immediate objectives.
Key Tips:
- Flexibility and awareness are crucial in this practice. Be attuned to your body’s signals and adjust your breathing accordingly.
- Regular practice of individual techniques will help you combine them more effectively in real-time situations.
Muscle Vibrations:
- The combination of different breathing patterns creates a variety of muscle vibrations, each serving a specific purpose. These vibrations can help you transition from a state of calm to one of readiness or from high energy to relaxation, depending on the situation. By mastering these vibrations, you can optimize your body’s performance, enhance cellular health, and maintain mental clarity under varying conditions.
