Cultivating the Ki in Aikido

At the start of Aikido classes we practise breathing exercises that calm the mind and encourage students to focus on the body’s physical centre or Tanden (about an inch below your navel). Whether we believe we are cultivating an invisible force called Ki/Chi or just facilitating the release of neurotransmitters throughout the central nervous system and out to the peripheral nervous system (medical science has shown depressed people often have associated back pain which is relieved by taking drugs which boost the production of noradrenalin), the results regardless of the explanation are both relaxing and energising.

A great starting exercise to cultivate Ki/Chi is as follows. Sit or stand quietly with your head lifted as if suspended by the crown of your head, with your chin slightly tucked in and your mouth closed. Touch your tip of your tongue to the roof of your mouth just behind your top front teeth and breathe gently through your nose. As you breathe in try and visualise the air entering your nose. Draw the air down into your throat, then your chest, each time focusing your mental intention on this part of your body. Then from your chest to your solar plexus, moving down to your navel and finally to your perineum. Then reverse this process as you breathe out, moving back through each of these points. At the very least this will make you relax and slow your breathing. Make sure you do not force your breath or make yourself feel uncomfortable. Repeat the exercise several times and when finished breathe normally and focus on your tanden which is helped by placing your left and right hand on this part of your abdomen. My experience is that after performing this exercise my Aikido becomes more fluid and I can calm myself when feeling stressed or overwhelmed.