一、氣沉丹田與腹式呼吸
常見(jian)的(de)呼(hu)(hu)(hu)吸(xi)方式(shi)(shi)(shi)主要有兩種:胸(xiong)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)和腹(fu)(fu)(fu)(fu)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)。胸(xiong)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)以肋骨(gu)和胸(xiong)骨(gu)活動為主,吸(xi)氣時(shi)胸(xiong)廓前(qian)后、左右(you)徑增(zeng)大。因此,胸(xiong)腔也增(zeng)大,但腹(fu)(fu)(fu)(fu)部仍保持平坦。腹(fu)(fu)(fu)(fu)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)以膈肌運動為主,吸(xi)氣時(shi)胸(xiong)廓的(de)上下徑增(zeng)大,此時(shi)橫膈肌下降,腹(fu)(fu)(fu)(fu)肌隆起(qi),腹(fu)(fu)(fu)(fu)壓增(zeng)加(jia)。腹(fu)(fu)(fu)(fu)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)又(you)有順式(shi)(shi)(shi)和逆式(shi)(shi)(shi)的(de)區別。逆腹(fu)(fu)(fu)(fu)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)吸(xi)氣時(shi)腹(fu)(fu)(fu)(fu)肌內縮,呼(hu)(hu)(hu)氣時(shi)腹(fu)(fu)(fu)(fu)肌放松外凸(tu)。逆腹(fu)(fu)(fu)(fu)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)常見(jian)于太極拳演練之(zhi)中,傳統氣功則(ze)大都采用順腹(fu)(fu)(fu)(fu)式(shi)(shi)(shi)呼(hu)(hu)(hu)吸(xi)。
氣(qi)(qi)(qi)沉(chen)丹田(tian),最早(zao)見于清王宗(zong)岳的(de)《太(tai)極(ji)拳(quan)論(lun)》:“虛領頂(ding)勁,氣(qi)(qi)(qi)沉(chen)丹田(tian)。”但文(wen)中(zhong)(zhong)僅提(ti)(ti)(ti)此(ci)一句,未作(zuo)詳解。近(jin)人(ren)楊(yang)澄甫(楊(yang)式(shi)太(tai)極(ji)拳(quan)宗(zong)師)在《太(tai)極(ji)拳(quan)說(shuo)十要》中(zhong)(zhong)提(ti)(ti)(ti)到“含(han)胸(xiong)拔(ba)背”時(shi),曾作(zuo)這樣(yang)解釋(shi):“含(han)胸(xiong)者,胸(xiong)略內涵,使氣(qi)(qi)(qi)沉(chen)于丹田(tian)也(ye)。”是(shi)(shi)針對人(ren)們練拳(quan)時(shi)氣(qi)(qi)(qi)容(rong)易上(shang)提(ti)(ti)(ti),從而(er)產生憋氣(qi)(qi)(qi)和上(shang)重(zhong)(zhong)下(xia)輕(qing)、重(zhong)(zhong)心不(bu)穩的(de)毛病而(er)提(ti)(ti)(ti)出來的(de)。因為讓胸(xiong)部肌(ji)(ji)肉(rou)放松,腹(fu)肌(ji)(ji)收縮,可以降低腹(fu)壓并使丹田(tian)向(xiang)上(shang)合(he)抱,這樣(yang)便有利于外氣(qi)(qi)(qi)貫入(ru)丹田(tian),并發揮下(xia)守重(zhong)(zhong)心和引動形體的(de)作(zuo)用。清人(ren)萇乃(nai)周(zhou)的(de)《萇氏武技書》中(zhong)(zhong)有一篇《聚(ju)(ju)(ju)(ju)精(jing)(jing)(jing)會神氣(qi)(qi)(qi)力淵源(yuan)論(lun)》,曾說(shuo)到“聚(ju)(ju)(ju)(ju)氣(qi)(qi)(qi)”。文(wen)云:“神以氣(qi)(qi)(qi)會,精(jing)(jing)(jing)以神聚(ju)(ju)(ju)(ju),欲求精(jing)(jing)(jing)聚(ju)(ju)(ju)(ju)神會,非聚(ju)(ju)(ju)(ju)氣(qi)(qi)(qi)不(bu)能也(ye)。聚(ju)(ju)(ju)(ju)之之法,惟將谷道(dao)一撮,玉莖一收,使在下(xia)之氣(qi)(qi)(qi)盡(jin)提(ti)(ti)(ti)于上(shang),而(er)不(bu)下(xia)走;采天地之氣(qi)(qi)(qi),盡(jin)力一吸,使在上(shang)之氣(qi)(qi)(qi),盡(jin)歸于下(xia),而(er)不(bu)上(shang)散,下(xia)上(shang)凝合(he),團聚(ju)(ju)(ju)(ju)中(zhong)(zhong)宮,則氣(qi)(qi)(qi)聚(ju)(ju)(ju)(ju)而(er)精(jing)(jing)(jing)凝,精(jing)(jing)(jing)凝而(er)神會,自然由內達外,無處不(bu)堅硬矣。”這個“聚(ju)(ju)(ju)(ju)氣(qi)(qi)(qi)”,是(shi)(shi)指(zhi)逆腹(fu)式(shi)呼吸在吸氣(qi)(qi)(qi)時(shi)結合(he)提(ti)(ti)(ti)肛,使清氣(qi)(qi)(qi)沉(chen)入(ru)丹田(tian)。
傳(chuan)統(tong)氣(qi)(qi)功所說的氣(qi)(qi)沉(chen)(chen)(chen)丹(dan)(dan)(dan)(dan)(dan)(dan)田與(yu)上(shang)(shang)述武家不(bu)(bu)(bu)同。傳(chuan)統(tong)氣(qi)(qi)功為(wei)了實現凝神(shen)氣(qi)(qi)穴,意(yi)(yi)(yi)(yi)守丹(dan)(dan)(dan)(dan)(dan)(dan)田,常(chang)在(zai)腹式呼吸(xi)(xi)的基(ji)礎上(shang)(shang),通過以意(yi)(yi)(yi)(yi)領氣(qi)(qi),不(bu)(bu)(bu)斷(duan)引(yin)導外氣(qi)(qi)進(jin)入(ru)丹(dan)(dan)(dan)(dan)(dan)(dan)田。它所采(cai)取的是(shi)(shi)順腹式呼吸(xi)(xi),而(er)不(bu)(bu)(bu)像武家那(nei)樣(yang)采(cai)取逆(ni)腹式呼吸(xi)(xi)。它可(ke)(ke)以順著吸(xi)(xi)氣(qi)(qi),讓(rang)意(yi)(yi)(yi)(yi)念引(yin)氣(qi)(qi)沉(chen)(chen)(chen)入(ru)丹(dan)(dan)(dan)(dan)(dan)(dan)田;也可(ke)(ke)以順著呼氣(qi)(qi),讓(rang)意(yi)(yi)(yi)(yi)念引(yin)氣(qi)(qi)沉(chen)(chen)(chen)入(ru)丹(dan)(dan)(dan)(dan)(dan)(dan)田。丹(dan)(dan)(dan)(dan)(dan)(dan)功中稱此為(wei)“神(shen)息相依(yi)(yi)(yi)”“氣(qi)(qi)氣(qi)(qi)歸根”。《道鄉集》說:“神(shen)不(bu)(bu)(bu)依(yi)(yi)(yi)息必外弛,息不(bu)(bu)(bu)依(yi)(yi)(yi)神(shen)難(nan)自伏,是(shi)(shi)以神(shen)依(yi)(yi)(yi)息而(er)定,息依(yi)(yi)(yi)神(shen)而(er)安,互相依(yi)(yi)(yi)附,始歸大定。”當代氣(qi)(qi)功名(ming)家李少波創編的“真氣(qi)(qi)運(yun)行法(fa)”廣受好(hao)評,其(qi)五步(bu)功法(fa)的第二(er)步(bu)“意(yi)(yi)(yi)(yi)息相隨丹(dan)(dan)(dan)(dan)(dan)(dan)田趨”,作者特(te)指出這一步(bu)即(ji)氣(qi)(qi)沉(chen)(chen)(chen)丹(dan)(dan)(dan)(dan)(dan)(dan)田。沉(chen)(chen)(chen)的方法(fa)是(shi)(shi)“意(yi)(yi)(yi)(yi)息相隨”。“真氣(qi)(qi)運(yun)行法(fa)”是(shi)(shi)讓(rang)意(yi)(yi)(yi)(yi)念跟(gen)隨呼氣(qi)(qi)不(bu)(bu)(bu)斷(duan)沉(chen)(chen)(chen)入(ru)丹(dan)(dan)(dan)(dan)(dan)(dan)田。
其(qi)實,人的(de)(de)呼(hu)(hu)(hu)吸(xi)從鼻(bi)腔吸(xi)進空氣(qi)之后(hou),便通過氣(qi)管進入肺泡,氣(qi)體(ti)根本不可(ke)能進入腹部的(de)(de)丹(dan)田;呼(hu)(hu)(hu)氣(qi)時(shi)是(shi)將(jiang)(jiang)氣(qi)體(ti)排出體(ti)外(wai),更不可(ke)能進入丹(dan)田。所(suo)謂氣(qi)沉(chen)(chen)丹(dan)田,純是(shi)主觀上的(de)(de)一(yi)種感覺(jue)(jue)運演。傳(chuan)統氣(qi)功作功時(shi),通過意(yi)念將(jiang)(jiang)諸多呼(hu)(hu)(hu)吸(xi)動(dong)覺(jue)(jue)整合成(cheng)一(yi)道(dao)從咽(yan)喉(hou)沿(yan)任(ren)脈路線(xian)(xian)至(zhi)丹(dan)田的(de)(de)呼(hu)(hu)(hu)吸(xi)動(dong)覺(jue)(jue)移(yi)動(dong)線(xian)(xian),意(yi)念就是(shi)跟(gen)著(zhu)這道(dao)移(yi)動(dong)線(xian)(xian)進入丹(dan)田。這樣(yang),便會產(chan)生氣(qi)沉(chen)(chen)丹(dan)田的(de)(de)感覺(jue)(jue)。比如吸(xi)氣(qi)時(shi)的(de)(de)氣(qi)沉(chen)(chen)丹(dan)田,便是(shi)以膈肌下(xia)降和腹肌外(wai)凸的(de)(de)動(dong)覺(jue)(jue)為主,組(zu)成(cheng)一(yi)道(dao)呼(hu)(hu)(hu)吸(xi)動(dong)覺(jue)(jue)移(yi)動(dong)線(xian)(xian);而呼(hu)(hu)(hu)氣(qi)時(shi)的(de)(de)氣(qi)沉(chen)(chen)丹(dan)田,則是(shi)以鼻(bi)腔向外(wai)向下(xia)排氣(qi)的(de)(de)動(dong)覺(jue)(jue)為主,并將(jiang)(jiang)這種動(dong)覺(jue)(jue)遷移(yi)至(zhi)咽(yan)喉(hou)處,再配合腹肌內凹的(de)(de)動(dong)覺(jue)(jue),以此組(zu)成(cheng)一(yi)道(dao)呼(hu)(hu)(hu)吸(xi)動(dong)覺(jue)(jue)移(yi)動(dong)線(xian)(xian)。這種動(dong)覺(jue)(jue)整合,只要想(xiang)一(yi)想(xiang),便會自動(dong)完(wan)成(cheng)。氣(qi)沉(chen)(chen)丹(dan)田,可(ke)以建立起(qi)意(yi)念、氣(qi)息(xi)和任(ren)脈經(jing)線(xian)(xian)的(de)(de)條(tiao)件聯系,可(ke)以激(ji)(ji)發任(ren)脈經(jing)線(xian)(xian)的(de)(de)真氣(qi),可(ke)以強化呼(hu)(hu)(hu)吸(xi)運動(dong)產(chan)生的(de)(de)震動(dong)波和內壓(ya)力對(dui)丹(dan)田的(de)(de)激(ji)(ji)惹,從而激(ji)(ji)發丹(dan)田的(de)(de)氣(qi)機。根據以上所(suo)述,可(ke)見氣(qi)沉(chen)(chen)丹(dan)田是(shi)傳(chuan)統氣(qi)功對(dui)腹式呼(hu)(hu)(hu)吸(xi)的(de)(de)一(yi)種巧妙運用。
二、丹田呼吸與腹式呼吸
傳(chuan)統氣(qi)(qi)(qi)(qi)(qi)功在(zai)神(shen)息(xi)(xi)(xi)(xi)相(xiang)(xiang)依、氣(qi)(qi)(qi)(qi)(qi)沉丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)之后(hou)(hou),丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)部位會出(chu)現熱感,出(chu)現內氣(qi)(qi)(qi)(qi)(qi)躍(yue)動。這(zhe)說(shuo)(shuo)明功夫已有一(yi)定積累(lei),意(yi)念(nian)、氣(qi)(qi)(qi)(qi)(qi)息(xi)(xi)(xi)(xi)和(he)(he)(he)任(ren)(ren)脈經(jing)(jing)(jing)線的(de)條(tiao)件(jian)關系已經(jing)(jing)(jing)建立(li),此(ci)(ci)時便要將呼(hu)吸(xi)的(de)注(zhu)意(yi)點從鼻端和(he)(he)(he)任(ren)(ren)脈經(jing)(jing)(jing)線轉到腹(fu)部的(de)丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)部位,覺得(de)就是(shi)(shi)(shi)丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)在(zai)吸(xi)氣(qi)(qi)(qi)(qi)(qi)、呼(hu)氣(qi)(qi)(qi)(qi)(qi)。此(ci)(ci)即古(gu)人說(shuo)(shuo)的(de)“出(chu)從臍出(chu),入(ru)從臍滅”(《攝生三要》)。這(zhe)就叫丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)呼(hu)吸(xi),丹(dan)(dan)(dan)(dan)經(jing)(jing)(jing)又稱“氣(qi)(qi)(qi)(qi)(qi)穴呼(hu)吸(xi)”。《道鄉集》說(shuo)(shuo):“只(zhi)有后(hou)(hou)天氣(qi)(qi)(qi)(qi)(qi)息(xi)(xi)(xi)(xi)息(xi)(xi)(xi)(xi)歸根,進(jin)行氣(qi)(qi)(qi)(qi)(qi)穴呼(hu)吸(xi),才(cai)能(neng)引發先天祖(zu)氣(qi)(qi)(qi)(qi)(qi)。”這(zhe)一(yi)階段重在(zai)意(yi)守丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian),凝(ning)神(shen)氣(qi)(qi)(qi)(qi)(qi)穴。李少波的(de)“真氣(qi)(qi)(qi)(qi)(qi)運行法”稱此(ci)(ci)階段為“凝(ning)神(shen)守丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)”。如果(guo)說(shuo)(shuo)前一(yi)階段主要是(shi)(shi)(shi)建立(li)起(qi)意(yi)念(nian)、氣(qi)(qi)(qi)(qi)(qi)息(xi)(xi)(xi)(xi)和(he)(he)(he)任(ren)(ren)脈經(jing)(jing)(jing)線的(de)條(tiao)件(jian)關系,那么這(zhe)一(yi)階段則主要是(shi)(shi)(shi)建立(li)起(qi)意(yi)念(nian)、氣(qi)(qi)(qi)(qi)(qi)息(xi)(xi)(xi)(xi)和(he)(he)(he)丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)的(de)條(tiao)件(jian)關系。此(ci)(ci)時意(yi)念(nian)不是(shi)(shi)(shi)跟(gen)隨氣(qi)(qi)(qi)(qi)(qi)息(xi)(xi)(xi)(xi)從鼻腔經(jing)(jing)(jing)任(ren)(ren)脈經(jing)(jing)(jing)線落入(ru)丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian),而(er)是(shi)(shi)(shi)直(zhi)接守住丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian),呼(hu)吸(xi)之氣(qi)(qi)(qi)(qi)(qi)也覺得(de)不是(shi)(shi)(shi)經(jing)(jing)(jing)任(ren)(ren)脈經(jing)(jing)(jing)線進(jin)出(chu),而(er)是(shi)(shi)(shi)直(zhi)接從丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)進(jin)出(chu)。意(yi)念(nian)、氣(qi)(qi)(qi)(qi)(qi)息(xi)(xi)(xi)(xi)和(he)(he)(he)丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)已經(jing)(jing)(jing)凝(ning)抱一(yi)起(qi)。這(zhe)樣(yang),便能(neng)對丹(dan)(dan)(dan)(dan)田(tian)(tian)(tian)進(jin)行更有效的(de)激惹,從而(er)促使真氣(qi)(qi)(qi)(qi)(qi)的(de)萌發和(he)(he)(he)集聚(ju)。清代氣(qi)(qi)(qi)(qi)(qi)功名家黃(huang)元吉說(shuo)(shuo)得(de)好:“欲(yu)收先天元氣(qi)(qi)(qi)(qi)(qi)蘊于(yu)中宮,生生不已,化化無窮,離不得(de)一(yi)出(chu)一(yi)入(ru)之呼(hu)吸(xi),息(xi)(xi)(xi)(xi)息(xi)(xi)(xi)(xi)歸根,神(shen)氣(qi)(qi)(qi)(qi)(qi)兩(liang)相(xiang)(xiang)融結,和(he)(he)(he)合(he)不解,然后(hou)(hou)后(hou)(hou)天氣(qi)(qi)(qi)(qi)(qi)足,先天之氣(qi)(qi)(qi)(qi)(qi)生始有自也。”
所謂丹田(tian)(tian)呼(hu)(hu)吸,即(ji)“出從臍出,入從臍滅(mie)”,這(zhe)也是(shi)經(jing)過呼(hu)(hu)吸動覺(jue)整合之后的(de)(de)(de)(de)一(yi)種主(zhu)觀感受(shou)。因為此時(shi)(shi)主(zhu)體將(jiang)注(zhu)意力集中于(yu)吸氣(qi)(qi)時(shi)(shi)的(de)(de)(de)(de)腹(fu)肌外(wai)凸和呼(hu)(hu)氣(qi)(qi)時(shi)(shi)的(de)(de)(de)(de)腹(fu)肌內凹上(shang),并以(yi)此兩種動覺(jue)為主(zhu),整合成一(yi)種“丹田(tian)(tian)呼(hu)(hu)吸”的(de)(de)(de)(de)動覺(jue)移動模式。而吸氣(qi)(qi)時(shi)(shi)膈肌下(xia)降的(de)(de)(de)(de)動覺(jue),呼(hu)(hu)氣(qi)(qi)時(shi)(shi)膈肌上(shang)升復原的(de)(de)(de)(de)動覺(jue),以(yi)及(ji)其它呼(hu)(hu)吸動覺(jue),均被(bei)分別整合到(dao)這(zhe)個動覺(jue)移動模式之中,于(yu)是(shi)便產生(sheng)了(le)“丹田(tian)(tian)呼(hu)(hu)吸”的(de)(de)(de)(de)感覺(jue)。
丹(dan)(dan)田(tian)呼(hu)(hu)吸(xi)持續(xu)一(yi)段時間后,丹(dan)(dan)田(tian)部(bu)位會感到(dao)明(ming)顯的(de)(de)(de)發(fa)熱以及內(nei)氣(qi)(qi)(qi)躍(yue)(yue)動(dong),這(zhe)時便要盡量減(jian)弱意守的(de)(de)(de)心理(li)強度,并讓呼(hu)(hu)吸(xi)運動(dong)變得更加(jia)柔長(chang)細(xi)緩,達到(dao)古人說的(de)(de)(de)“吐唯細(xi)細(xi),納唯綿綿”。同(tong)時,還要讓意念(nian)和氣(qi)(qi)(qi)息(xi)(xi)凝抱一(yi)起(qi),達到(dao)神(shen)氣(qi)(qi)(qi)合一(yi),神(shen)氣(qi)(qi)(qi)相住。而且(qie)還要和功(gong)中出現(xian)的(de)(de)(de)內(nei)氣(qi)(qi)(qi)團凝結一(yi)起(qi),好像是(shi)丹(dan)(dan)田(tian)在呼(hu)(hu)吸(xi),又像是(shi)內(nei)氣(qi)(qi)(qi)在躍(yue)(yue)動(dong)。這(zhe)種(zhong)狀態古人稱(cheng)之為(wei)胎息(xi)(xi)。丹(dan)(dan)田(tian)呼(hu)(hu)吸(xi)是(shi)腹(fu)式呼(hu)(hu)吸(xi)的(de)(de)(de)一(yi)種(zhong)特殊表現(xian)方式,而胎息(xi)(xi)則是(shi)丹(dan)(dan)田(tian)呼(hu)(hu)吸(xi)弱化的(de)(de)(de)一(yi)種(zhong)表現(xian)。
三、傳統氣功對腹式呼吸的巧妙運用
傳統(tong)氣功(gong)(gong)對(dui)腹式(shi)呼(hu)吸(xi)有(you)(you)巧妙的(de)(de)運用。因為(wei)呼(hu)吸(xi)是(shi)介于(yu)隨(sui)意和不隨(sui)意之間的(de)(de)一(yi)種(zhong)(zhong)骨(gu)骼肌運動(dong),而氣功(gong)(gong)的(de)(de)調息(xi)則屬(shu)于(yu)隨(sui)意性的(de)(de)骨(gu)骼肌運動(dong),所以(yi)(yi)氣功(gong)(gong)可(ke)(ke)(ke)以(yi)(yi)對(dui)呼(hu)吸(xi)的(de)(de)運作方式(shi)進行種(zhong)(zhong)種(zhong)(zhong)改(gai)變(bian),從而更(geng)好地發揮吐(tu)納運動(dong)在(zai)功(gong)(gong)中的(de)(de)動(dong)力(li)作用。這種(zhong)(zhong)改(gai)變(bian)有(you)(you)兩種(zhong)(zhong)情況:一(yi)種(zhong)(zhong)是(shi)改(gai)變(bian)呼(hu)吸(xi)的(de)(de)自然節律。如(ru)讓呼(hu)吸(xi)的(de)(de)頻率變(bian)慢(man),常人(ren)每(mei)(mei)分鐘呼(hu)吸(xi)為(wei)16~20次(ci)(ci),氣功(gong)(gong)要求呼(hu)吸(xi)做到柔緩,練功(gong)(gong)有(you)(you)素的(de)(de)人(ren),每(mei)(mei)分鐘可(ke)(ke)(ke)減(jian)至5~6次(ci)(ci),乃至2~3次(ci)(ci);如(ru)改(gai)變(bian)吸(xi)與呼(hu)的(de)(de)時限比例,可(ke)(ke)(ke)以(yi)(yi)吸(xi)長呼(hu)短(duan)(duan),也可(ke)(ke)(ke)以(yi)(yi)吸(xi)短(duan)(duan)呼(hu)長;如(ru)改(gai)變(bian)呼(hu)吸(xi)的(de)(de)結構(gou),可(ke)(ke)(ke)以(yi)(yi)吸(xi)—停—呼(hu),也可(ke)(ke)(ke)以(yi)(yi)吸(xi)—呼(hu)—停等。另(ling)一(yi)種(zhong)(zhong)情況是(shi)通過意念運作,將諸多動(dong)覺(jue)進行整合,從而建構(gou)起多種(zhong)(zhong)不同的(de)(de)動(dong)覺(jue)移(yi)動(dong)模式(shi)。下(xia)文擬對(dui)后一(yi)種(zhong)(zhong)情況稍加(jia)闡述(shu)。
呼吸(xi)(xi)動(dong)覺,從(cong)心理(li)(li)學(xue)角度上說(shuo)屬于(yu)機(ji)(ji)(ji)體(ti)覺。機(ji)(ji)(ji)體(ti)覺是由有機(ji)(ji)(ji)體(ti)內(nei)(nei)(nei)(nei)部(bu)所(suo)進行(xing)的(de)各種生理(li)(li)過(guo)程(cheng)引起的(de)。人(ren)體(ti)在(zai)消化、呼吸(xi)(xi)及泌尿生殖(zhi)器(qi)(qi)官中都有內(nei)(nei)(nei)(nei)感(gan)(gan)受器(qi)(qi),內(nei)(nei)(nei)(nei)感(gan)(gan)受器(qi)(qi)比較高級的(de)中樞在(zai)下(xia)丘(qiu)腦,并在(zai)大腦皮層有代表區,因此(ci)皮層能控(kong)制有機(ji)(ji)(ji)體(ti)的(de)一切(qie)內(nei)(nei)(nei)(nei)部(bu)過(guo)程(cheng)。機(ji)(ji)(ji)體(ti)覺有兩個明顯的(de)特(te)點:其(qi)一是具有不確定(ding)性,缺乏準確的(de)定(ding)位,所(suo)以有人(ren)曾稱之為(wei)“黑(hei)暗感(gan)(gan)覺”;其(qi)二是在(zai)通(tong)常情(qing)況下(xia),內(nei)(nei)(nei)(nei)感(gan)(gan)受器(qi)(qi)的(de)信(xin)號被(bei)外(wai)感(gan)(gan)受器(qi)(qi)的(de)工作掩(yan)蔽。因此(ci),常常不能意識到。但是氣功修習進入虛靜境界,因為(wei)排除了(le)外(wai)部(bu)世界的(de)干擾,并且(qie)將(jiang)意識引導到機(ji)(ji)(ji)體(ti)內(nei)(nei)(nei)(nei)部(bu),所(suo)以不但能感(gan)(gan)受到呼吸(xi)(xi)動(dong)覺,還(huan)可以將(jiang)諸多動(dong)覺進行(xing)整合,根據(ju)功法需要(yao),建構起各種不同的(de)呼吸(xi)(xi)動(dong)型(xing)。
傳統氣功在腹式呼吸的基(ji)礎上經過動覺(jue)整合建構起(qi)來(lai)的呼吸動型,大約有下述三(san)類:
一(yi)(yi)是(shi)直線型的(de)(de)(de)(de)(de)呼(hu)(hu)(hu)吸(xi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)模式(shi)(shi)。其(qi)特點是(shi)將諸多呼(hu)(hu)(hu)吸(xi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)成一(yi)(yi)道(dao)沿(yan)任脈(mo)(或(huo)(huo)(huo)督脈(mo))經線移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)線,主體便順(shun)著這道(dao)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)線作(zuo)(zuo)(zuo)功(gong)。因(yin)為功(gong)法(fa)(fa)不同(tong),其(qi)呼(hu)(hu)(hu)吸(xi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)的(de)(de)(de)(de)(de)整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)方式(shi)(shi)也不一(yi)(yi)樣(yang)(yang)。有這么幾種(zhong)情況(kuang):①呼(hu)(hu)(hu)升(sheng)(sheng)吸(xi)降(jiang)法(fa)(fa)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)。這是(shi)以膈肌升(sheng)(sheng)降(jiang)產(chan)(chan)生的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)為主整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)成的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)模式(shi)(shi)。呼(hu)(hu)(hu)氣(qi)時(shi)(shi)(shi)意念隨(sui)(sui)膈肌復位上升(sheng)(sheng)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)而(er)上達(da)顱(lu)(lu)(lu)(lu)頂(ding),吸(xi)氣(qi)時(shi)(shi)(shi)意念隨(sui)(sui)膈肌下降(jiang)而(er)達(da)丹(dan)田(tian)(tian)或(huo)(huo)(huo)會(hui)陰(yin)。古(gu)人說的(de)(de)(de)(de)(de)“呼(hu)(hu)(hu)接天根,吸(xi)接地脈(mo)”便屬這種(zhong)情況(kuang)。②吸(xi)升(sheng)(sheng)呼(hu)(hu)(hu)降(jiang)法(fa)(fa)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)。這是(shi)以鼻(bi)翼(yi)肌作(zuo)(zuo)(zuo)功(gong)產(chan)(chan)生的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)和肋(lei)(lei)間外(wai)肌作(zuo)(zuo)(zuo)功(gong)產(chan)(chan)生的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)為主整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)成的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)模式(shi)(shi)。吸(xi)氣(qi)時(shi)(shi)(shi)將鼻(bi)翼(yi)肌收縮向(xiang)內向(xiang)上吸(xi)氣(qi)產(chan)(chan)生的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue),遷移(yi)(yi)至丹(dan)田(tian)(tian)或(huo)(huo)(huo)會(hui)陰(yin)處,再配合(he)(he)(he)肋(lei)(lei)間外(wai)肌收縮時(shi)(shi)(shi)肋(lei)(lei)骨向(xiang)上移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue),整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)成一(yi)(yi)道(dao)自(zi)丹(dan)田(tian)(tian)或(huo)(huo)(huo)會(hui)陰(yin)而(er)上達(da)顱(lu)(lu)(lu)(lu)頂(ding)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)線。意念便隨(sui)(sui)著這道(dao)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)線作(zuo)(zuo)(zuo)功(gong)。呼(hu)(hu)(hu)氣(qi)時(shi)(shi)(shi)則相(xiang)反,將鼻(bi)翼(yi)肌作(zuo)(zuo)(zuo)功(gong)向(xiang)外(wai)向(xiang)下排(pai)氣(qi)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue),遷移(yi)(yi)至顱(lu)(lu)(lu)(lu)頂(ding),再配合(he)(he)(he)肋(lei)(lei)間外(wai)肌放松時(shi)(shi)(shi)肋(lei)(lei)骨向(xiang)下復位的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue),整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)成一(yi)(yi)道(dao)自(zi)顱(lu)(lu)(lu)(lu)頂(ding)而(er)下達(da)丹(dan)田(tian)(tian)或(huo)(huo)(huo)會(hui)陰(yin)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)線。意念便隨(sui)(sui)著這道(dao)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)線作(zuo)(zuo)(zuo)功(gong)。張錫純(chun)在《醫學(xue)衷(zhong)中參(can)西(xi)錄》里介紹的(de)(de)(de)(de)(de)一(yi)(yi)種(zhong)小周(zhou)天功(gong),吸(xi)氣(qi)時(shi)(shi)(shi)“以意默運(yun)真氣(qi),轉過尾(wei)閭,循夾(jia)脊而(er)上貫腦部”,呼(hu)(hu)(hu)氣(qi)時(shi)(shi)(shi)“以意運(yun)此氣(qi)下歸丹(dan)田(tian)(tian)”,便屬此種(zhong)情況(kuang)。③吸(xi)降(jiang)呼(hu)(hu)(hu)降(jiang)法(fa)(fa)的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)。吸(xi)時(shi)(shi)(shi)同(tong)上述第一(yi)(yi)種(zhong)吸(xi)法(fa)(fa)一(yi)(yi)樣(yang)(yang),呼(hu)(hu)(hu)時(shi)(shi)(shi)同(tong)第二種(zhong)呼(hu)(hu)(hu)法(fa)(fa)一(yi)(yi)樣(yang)(yang)。此種(zhong)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)整(zheng)(zheng)(zheng)(zheng)(zheng)合(he)(he)(he)可(ke)強化“降(jiang)氣(qi)”的(de)(de)(de)(de)(de)作(zuo)(zuo)(zuo)用(yong)。比(bi)如丹(dan)功(gong)中的(de)(de)(de)(de)(de)“氣(qi)沉(chen)丹(dan)田(tian)(tian)”便常取“吸(xi)降(jiang)呼(hu)(hu)(hu)降(jiang)”的(de)(de)(de)(de)(de)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)覺(jue)(jue)(jue)(jue)移(yi)(yi)動(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)(dong)模式(shi)(shi)。
二(er)(er)是(shi)(shi)彌(mi)散(san)(san)(san)(san)型的動(dong)(dong)(dong)(dong)覺移動(dong)(dong)(dong)(dong)模(mo)式。它的特點是(shi)(shi)將諸多呼(hu)吸(xi)動(dong)(dong)(dong)(dong)覺整(zheng)合后(hou)予以泛化(hua),組成(cheng)一(yi)種向全(quan)身(shen)(shen)彌(mi)散(san)(san)(san)(san)的動(dong)(dong)(dong)(dong)覺移動(dong)(dong)(dong)(dong)模(mo)式。它有(you)兩種表現形態:一(yi)是(shi)(shi)自(zi)(zi)上(shang)而(er)(er)下(xia)的彌(mi)散(san)(san)(san)(san)。隨著吸(xi)氣和(he)呼(hu)氣,覺得氣息(xi)正源(yuan)源(yuan)不斷地向胸(xiong)腹(fu)腔(qiang)(qiang)乃至雙下(xia)肢彌(mi)散(san)(san)(san)(san)、充盈(ying)。像(xiang)傳(chuan)統(tong)氣功“京黑(hei)先生行氣法”,就(jiu)是(shi)(shi)運(yun)用彌(mi)散(san)(san)(san)(san)式的動(dong)(dong)(dong)(dong)覺移動(dong)(dong)(dong)(dong)模(mo)式。其法說,呼(hu)吸(xi)時“覺氣如云行體(ti)中,經營周(zhou)身(shen)(shen),濡潤形體(ti),澆(jiao)灌皮膚,五臟六(liu)腑皆悉充滿”。二(er)(er)是(shi)(shi)自(zi)(zi)外(wai)而(er)(er)內和(he)自(zi)(zi)內而(er)(er)外(wai)的彌(mi)散(san)(san)(san)(san)。吸(xi)氣時覺得氣息(xi)正從全(quan)身(shen)(shen)所(suo)(suo)有(you)毛細(xi)孔進入體(ti)內,并向胸(xiong)腹(fu)腔(qiang)(qiang)所(suo)(suo)有(you)組織(zhi)器(qi)官(guan)彌(mi)散(san)(san)(san)(san);呼(hu)氣時又(you)覺得氣息(xi)正從胸(xiong)腹(fu)腔(qiang)(qiang)所(suo)(suo)有(you)組織(zhi)器(qi)官(guan)的深處(chu)向胸(xiong)腹(fu)腔(qiang)(qiang)彌(mi)散(san)(san)(san)(san),并通過全(quan)身(shen)(shen)所(suo)(suo)有(you)毛細(xi)孔向體(ti)外(wai)散(san)(san)(san)(san)發。朱熹《調息(xi)箴》說的“靜極(ji)而(er)(er)噓,如春沼魚。動(dong)(dong)(dong)(dong)極(ji)而(er)(er)翕(xi),如百(bai)蟲(chong)蟄”,說的就(jiu)是(shi)(shi)這(zhe)種彌(mi)散(san)(san)(san)(san)式的動(dong)(dong)(dong)(dong)覺移動(dong)(dong)(dong)(dong)模(mo)式。
三是(shi)竅位(wei)型的(de)(de)動覺(jue)(jue)移(yi)(yi)動模式。其特點是(shi)以呼(hu)吸時(shi)腹肌伸縮產(chan)生的(de)(de)動覺(jue)(jue)為主(zhu),并將(jiang)鼻翼肌作功(gong)的(de)(de)動覺(jue)(jue)遷移(yi)(yi)至腹臍(qi)部(bu)位(wei),組成一種(zhong)(zhong)“出(chu)從臍(qi)出(chu),入從臍(qi)滅”,在固(gu)定竅位(wei)作功(gong)的(de)(de)動覺(jue)(jue)移(yi)(yi)動模式。上述的(de)(de)丹(dan)田(tian)(tian)呼(hu)吸和(he)胎息,正是(shi)這(zhe)樣一種(zhong)(zhong)動覺(jue)(jue)移(yi)(yi)動模式。這(zhe)種(zhong)(zhong)模式能持續地對丹(dan)田(tian)(tian)部(bu)位(wei)進(jin)行柔和(he)的(de)(de)激(ji)惹,從而有利于丹(dan)田(tian)(tian)氣機的(de)(de)萌發(fa)。
綜上所述,氣沉(chen)丹(dan)田、丹(dan)田呼吸和腹式(shi)呼吸,顯然是三個不同(tong)的(de)(de)概念,充分理(li)解它們之間的(de)(de)相關(guan)性和各自的(de)(de)獨特內涵,對修(xiu)習氣功(gong)來說是很有必要(yao)的(de)(de)。
腹式呼吸:
用丹(dan)田(tian)發(fa)(fa)聲其實需要練習(xi)的是腹式呼吸(xi)而不是平常的胸式呼吸(xi),然后將腹式呼吸(xi)運用到(dao)說(shuo)話和唱(chang)歌中,即可做(zuo)到(dao)“丹(dan)田(tian)發(fa)(fa)聲”。而講話聲音大則需要練習(xi)共鳴。
腹式呼吸的練習方法(fa):
1、吸氣
采(cai)取(qu)仰臥或(huo)舒適(shi)的(de)坐姿,可(ke)以把一只手放在腹(fu)(fu)(fu)部(bu)(bu)肚臍(qi)處,放松全(quan)身,先自然(ran)呼吸,然(ran)后吸氣,最大限度地(di)向外擴張腹(fu)(fu)(fu)部(bu)(bu),使腹(fu)(fu)(fu)部(bu)(bu)鼓起,胸(xiong)部(bu)(bu)保持不動。
2、呼氣
腹(fu)部(bu)自然(ran)(ran)凹進(jin),向(xiang)內朝脊(ji)柱方向(xiang)收,胸部(bu)保持不動。最(zui)大限度地向(xiang)內收縮腹(fu)部(bu),把所(suo)有廢氣從肺部(bu)呼出去,這樣(yang)做(zuo)時(shi),橫膈膜(mo)自然(ran)(ran)而(er)然(ran)(ran)地升起(qi)。循(xun)環往復(fu),保持每一(yi)(yi)次呼吸的節(jie)奏一(yi)(yi)致(zhi),細心體會(hui)腹(fu)部(bu)的一(yi)(yi)起(qi)一(yi)(yi)落。
腹式呼(hu)(hu)吸的(de)關(guan)鍵是(shi):無論(lun)是(shi)吸還(huan)是(shi)呼(hu)(hu)都要盡量達到(dao)(dao)(dao)“極限”量,即吸到(dao)(dao)(dao)不能(neng)再吸,呼(hu)(hu)到(dao)(dao)(dao)不能(neng)再呼(hu)(hu)為度;同理,腹部也要相應收(shou)縮與脹大到(dao)(dao)(dao)極點(dian),如果每口氣(qi)直達下丹田則更好。
擴展資料:
唱歌的姿勢
正確的(de)唱(chang)(chang)歌姿(zi)勢,不僅是歌唱(chang)(chang)者(zhe)良好(hao)的(de)心態的(de)表現,而且還關系到(dao)氣息的(de)運用(yong),共(gong)鳴(ming)的(de)調(diao)節以及歌唱(chang)(chang)的(de)效果(guo),在訓練時,應讓(rang)學生養(yang)成良好(hao)的(de)演唱(chang)(chang)習慣,做到(dao)兩(liang)眼平(ping)視有神,下(xia)頜內(nei)收,頸(jing)直不緊張,脊(ji)柱挺直,小腹微收,腰部穩定(ding)。
唱歌鍛煉肺活量的方法
1、經常性的(de)做一些擴胸、振臂等徒手操練習。
2、耐久跑練習,注意要堅持經常、跑和呼吸配合(he)、距離適當、強度不宜(yi)大。
3 、練習潛水(shui)或(huo)游泳,在水(shui)中不但(dan)手臂要不停的劃(hua)水(shui),還要克(ke)服水(shui)的阻力(li)呼(hu)吸(xi),是鍛煉(lian)提高肺活(huo)量的好(hao)方(fang)法。
“丹田氣”型呼吸法,也是屬于胸腹式呼吸的范疇,它是中國傳統戲曲演員所使用的呼吸法。針灸的穴位丹田位于臍下三指處。京劇藝術家程硯秋對丹田呼吸法,下了一個定義,他說丹田呼吸法就是:“氣沉丹田,頭頂虛空,全憑腰轉,兩肩輕松”,精辟地概括了丹田呼吸方法的基本要件。
如果把呼吸器官看作是一個風箱的話,那么橫膈膜就是活塞,而丹田就是這個風箱的拉手。丹田處在下腹部,“拉手”的理解,就是利用這個部位起推動與控制氣息的作用,也就是用丹田操縱氣息。氣要吸得深,呼氣的力度要大,那么橫膈對腹腔的壓力必然會增大,下腹肌肉必然會處在一種繃緊狀態,利用這種繃緊狀態,使它形成一個支持點,這個支持點在高音及氣快要用完時,更為明顯。由這個支持點推上去的氣息,在臆想中直通頭頂。傳統戲曲所說的“腆胸”、“拔背”,都是要我們能維持胸部的擴張狀態,以及腰腹的擴張狀態。這也從另一方面說明了丹田呼吸法并非僅是單純的腹式呼吸,它應該是胸腹聯合式的呼吸法,只是它控制氣息的位置在下腹部。這種呼吸過程,是由“氣沉丹田”四個字來概括的。
傳統戲曲用“丹田”這個支持點來控制氣息,是由于(yu)它(ta)的(de)位(wei)置較(jiao)靠下,可(ke)以隨時隨地地進行(xing)載歌載舞的(de)表演,行(xing)動坐臥可(ke)隨心所欲。在(zai)這種情況下,把(ba)呼(hu)吸肌肉群對抗的(de)焦點放在(zai)“丹田”是比較(jiao)合(he)適(shi)的(de)。
怎樣氣沉丹田
“氣沉丹田”為拳家術語。在近世出版的武術刊物和古代流傳下來的拳經、拳論上,經常可見。老拳師們教拳時,也常把“沉氣”二字掛在口邊。王宗岳在其《太極拳論》中寫道:“虛領頂勁,氣沉丹田。。。。”,形意拳內功經中有“龜尾升氣,丹田煉神,氣下于海,光聚天心。”近代名家郝少如、楊振鐸等也都把氣沉丹田列入其練功要領的首要地位,可見“氣沉丹田”之重要。然而對于一般習拳者尤其是初學者,往往知其然不知其所以然,更不知其具體做法。為了對這一問題有個明確而深刻的理解,應該首先弄清:什么叫氣沉丹田?為什么要氣沉丹田?怎樣做到氣沉丹田等。
一、 什么叫氣沉丹田?
郝少如先生說過:“以意引氣達于腹部,不使上浮,謂之氣沉丹田。”形意拳家馬禮堂先生說:“清升濁降,氣歸臍下。吸氣時會陰輕輕用意上提,氣升于頂,呼氣時放松,氣沉臍下丹田之內。”太極拳名家郝家俊說:“胸中空洞洞,肚里沉甸甸。”以筆者愚見,氣沉丹田不是別的,乃是采用膈肌上下運動為主的腹式呼吸,并使之與拳式之蓄、發、開、合相結合。吸氣時,膈肌向下運動,肺體盡量向下膨脹,兩肋微微外開而肋骨則不要上提,下邊再提肛縮腎,將腹內臟器托住。呼氣時膈肌上升,兩脅則向內向下合,腹內臟器自然下垂,胸中真氣沿任脈下行入丹田,形成心腎相交以補命門之火的形勢。胸、背、肩和腰胯始終放松,腹部則沉甸甸甚為充實。呼吸深長勻緩,作到“先天之氣宜穩,后天之氣宜順”的要求。形意拳大師孫祿堂先生教“鷹熊斗智”的架子時,要求把“小腹放到大腿上”,郝家俊先生教太極拳的”單鞭”時,也要求”正身塌腰,把小腹放到大褪上”,這些都是氣沉丹田的具體體現。這里有兩點應該說明:①氣沉丹田不同于練硬功時的氣貫丹田和入力丹田。“貫”和“入”是努力向下壓氣使其進入丹田,“沉”則是順其自然而因勢利導。好象東西在靜水中隨著地心吸力徐徐下降,松靜自然,無一毫勉強之意。②文武之道,一張一弛。練拳是動功,其勢有開有合,有蓄有發;呼吸也必然隨之,有入有出,其氣也要有升有降,有緊有松,不能總是聚于丹田,僵死不動,要有鼓蕩開合,縱橫飛騰。這就是《神運經》上所說的“縱橫者脅中開合之式,飛騰者丹田呼吸之間”的意思。
二、為什么要氣沉丹田?
練拳之目的,一是為了強身祛病,延年養生;二是為了克敵制勝、抑強御侮。在格斗中如何能發出大力且使此力產生最大效果?如何能使對方失去平衡而傾跌,自己則穩如泰山?欲達到上述目的,必須按照拳經的規定,進行各個方面的練習而綜合運用之,“氣沉丹田”則是其中的重要環節之一。從健身角度來說,練丹田乃是祛病防病的關鍵。丹田二字,籠統地說是指從臍下到恥骨這一范圍,前列腺、睪丸、女子卵巢、腎臟亦在其附近,它們統統包括于中醫所說的“腎”這一概念之內。人的生長、發育、壯大、衰老等過程,是和腎息息相關的,即是和生殖、泌尿。內分泌的功能緊密相關的。通過腹式呼吸、膈肌上下運動和提肛縮腎的練習,可明顯增強這部分臟器的功能,延遲衰老(中醫叫補腎)。產生腎上腺皮質激素的功能增強后,人就可能變得精力充沛,抵抗外來風寒濕熱的能力增強。對運動員來說,還可提高競賽成績。這一點筆者在多年教學和為人進行氣功醫療中,已為無數事實所證明。從練內氣來說,丹田是生氣之源,先從丹田結成氣丘,然后即沿經絡運行,形成人體經絡場。所以練丹田者,可起“補腎”之功,腎氣足而后武藝乃得以精進。氣沉丹田時的腹式呼吸,使膈肌與腹肌力量增強,加大腹壓變化,改善腹腔血液循環,減少體內淤血,可大大改善心臟的工作。從技擊角度來看,膈肌大幅度向下運動,肺體大幅度向下膨脹,腹胃等臟器垂注于腹內,以及肩之下沉,胸肌、腹肌、腰、胯之放松、全身肌松肉墜,腹部充實而沉重,可使人體重心降低,在力學上體現了穩定作用,在運動中易于作到中正安舒,樁步穩健,靈活而具有彈性,既便于隨對方進攻之勢縱橫纏繞、引進落空,得勢時又便于腰為弓把的使用,發出丹田命門之力。這就是前輩形意拳家劉殿琛先生常說的“活潑于腰,涵蓄在胸,運丹田之力,發腎氣以擊人。”
三、怎樣作到氣沉丹田?
前邊已經提到過,練拳過程中的氣沉丹田是隨著拳勢的變化,讓氣在丹田(氣海)與中脘之間,有提有下,起伏鼓蕩。對于具有一定功夫的人來說,只要在走架時注意作到:頭正而起,肩平而順,胸出而閉,背圓而正,塌腰松胯,開吸合呼,蓄吸放呼。吸為提,氣到中脘,呼為下,氣到丹田,自然而然就作到了氣沉丹田的要求。對于初學者來說,一時不易掌握,可分三步去做:1、先練松靜站立,即自然樁是也。無論采取形意拳的三體式,八卦掌的定勁樁,太極拳的混元樁,或少林拳的馬步樁,都是一樣。按要求將姿勢站好,即將全身放松,要松而不懈,精神貫注,氣勢騰挪。采取自然腹式呼吸,不加勉強,多著意于放松。每天早晚各站半個小時,練上兩個月左右,以達到能夠徹底松靜為佳。2、仍按第一步所采取的樁法松靜站立,采用逆腹式呼吸。吸氣時小腹內收,提肛縮腎,兩脅微向外張(不可向上提,胸部放松,勿有起伏),將氣提到中脘。與吸氣同時,兩手向回收,但要沉肩墜肘。呼氣時,小腹放松,外凸,會陰仍要微微提住,兩脅向內向下合,同時兩手向外推,以意引氣,達于指梢,雙腳則五趾抓地。隨著熟練程度的提高,呼吸時兩手向回去收和向外推的幅度也越來越小,最后變為以意領氣向回收,以氣催力向外推,從外形上看不出手的動作。如此練上半年多(多練更好),即可進行第三步。3、選幾個動作簡單而蓄發、開合、節奏分明的拳式,如用形意拳的劈、鉆、炮,八卦掌的雙撞掌、馬上開弓、黑熊反背,太極拳的雙峰灌耳、掩手肱捶、摟膝拗步,少林拳的掛月撞掌、十方戒、雙崩拳均可。將動作與呼吸緊密結合,一定要作到開吸合呼,蓄吸放呼,閃跳為吸,發力為呼。吸為提,呼為下。練時要慢,要自然,不須練多久,就可達到氣沉丹田了。這時自己會明顯地感覺到:兩腿前節有力,腿肚子很沉,雙腳有入地之感,每一動作力之源都在腳跟,經踝骨沿腿而上,兩膝有力。但大腿與腰胯則松快自如,自腰以上,各處都輕松而靈活,動作幅度增大而靈敏迅速,整個身子好像一根鞭子,鞭把在腳踝處,鞭桿在腰脊,兩臂兩手如同鞭梢。此后,無論練什么拳套,不論走架快慢,都可保持氣沉而不浮,步穩而不亂。動作發勁,整而不散,如同風吹大樹,百枝搖曳,妖嬈自然,妙趣橫生矣!
嚴格的說丹田位置在(zai)肚臍眼(yan)以下1.3至1.5公分,是氣源中心,也(ye)叫(jiao)氣海....
什么是丹田式呼吸法
這是我(wo)國古代(dai)總結出(chu)來的(de)一種歌唱呼(hu)(hu)吸方法,與胸腹(fu)式呼(hu)(hu)吸法相似。早(zao)在(zai)1000年前唐代(dai)段安節《樂(le)府雜錄》中就記載了(le)?善歌者,必先(xian)調其(qi)(qi)氣,氤氳自(zi)臍(qi)間 出(chu),至喉乃噫其(qi)(qi)詞,即(ji)分抗(kang)墜之(zhi)音,即(ji)得(de)其(qi)(qi)術,即(ji)可致遏云響(xiang)谷之(zhi)妙也(ye)?。這里?自(zi)臍(qi)間出(chu)?指的(de)即(ji)是丹田呼(hu)(hu)吸法。丹田位于臍(qi)下(xia),其(qi)(qi)部位相當于針灸之(zhi)氣海、關(guan) 元、陰交、石門穴。
丹(dan)田呼(hu)吸(xi)法,就是(shi)運用小(xiao)腹(fu)(fu)收縮,用丹(dan)田的力量將(jiang)?胸(xiong)(xiong)(xiong)氣(qi)?托住,打開嗓(sang)子(zi)眼兒,胸(xiong)(xiong)(xiong)口放松,小(xiao)肚子(zi)使勁頂住。丹(dan)田呼(hu)吸(xi)就是(shi)由腹(fu)(fu)肌(ji)控(kong)制膈(ge)的胸(xiong)(xiong)(xiong)腹(fu)(fu)式呼(hu)吸(xi)。它(ta)的生理 運動(dong)狀(zhuang)態是(shi),起(qi)聲以前,先輕輕收縮下(xia)腹(fu)(fu)肌(ji)肉,自(zi)下(xia)而上(shang)地給腹(fu)(fu)腔器官微施壓(ya)(ya)力,通過(guo)腹(fu)(fu)腔內(nei)臟器官的緩(huan)沖作用,再將(jiang)壓(ya)(ya)力上(shang)加至(zhi)膈(ge),使它(ta)壓(ya)(ya)迫肺并作用于(yu)儲存在(zai)支 氣(qi)管內(nei)的空氣(qi)。膈(ge)由于(yu)有(you)下(xia)腹(fu)(fu)肌(ji)收縮產生的腹(fu)(fu)壓(ya)(ya)及腹(fu)(fu)腔內(nei)臟器官的緩(huan)沖作用,可以維(wei)持一(yi)定的張力,同時感(gan)到(dao)下(xia)胸(xiong)(xiong)(xiong)兩肋處于(yu)一(yi)種支持狀(zhuang)態。一(yi)般說,從下(xia)腹(fu)(fu)部(bu)來的這(zhe) 種輕微的連續壓(ya)(ya)力,要(yao)維(wei)持到(dao)樂(le)句結束或儲備氣(qi)息將(jiang)近用完(wan)的感(gan)覺時。
肺(fei)和支氣(qi)管(guan)(guan)內的(de)(de)呼(hu)(hu)吸(xi)過(guo)程(cheng),在(zai)獲得腹壓及緩沖(chong)作用后不僅使呼(hu)(hu)吸(xi)、振動、共(gong)鳴(ming)、吐字等器官肌(ji) 肉(rou)(rou)的(de)(de)能量消耗減少,同時也(ye)使聲帶、喉、咽、支氣(qi)管(guan)(guan)肌(ji)肉(rou)(rou)與(yu)下腹肌(ji)肉(rou)(rou)之間的(de)(de)協(xie)同動作得到(dao)保證(zheng),從而做(zuo)到(dao)氣(qi)息均勻(yun)、平穩(wen)地呼(hu)(hu)出,并(bing)且易于控制,使聲音豐(feng)滿圓潤、 剛柔并(bing)濟。
唱歌時如何做到氣沉丹田
氣(qi)(qi)(qi)沉(chen)丹(dan)田(tian)(tian)是(shi)(shi)(shi)(shi)(shi)學習歌唱(chang)的(de)(de)(de)第(di)一步(bu).也(ye)是(shi)(shi)(shi)(shi)(shi)我(wo)們(men)最(zui)常聽到(dao)(dao)的(de)(de)(de)。丹(dan)田(tian)(tian)位于(yu)肚(du)臍下(xia)三寸左右的(de)(de)(de)位置,也(ye)就(jiu)是(shi)(shi)(shi)(shi)(shi)肚(du)臍下(xia)三個手指(zhi)的(de)(de)(de)位置,就(jiu)是(shi)(shi)(shi)(shi)(shi)人們(men)常說的(de)(de)(de)小腹。之所以唱(chang)歌要(yao)做(zuo)到(dao)(dao)氣(qi)(qi)(qi)沉(chen)丹(dan)田(tian)(tian), 其(qi)實就(jiu)是(shi)(shi)(shi)(shi)(shi)為了(le)把氣(qi)(qi)(qi)吸(xi)得深(shen),用得久。但是(shi)(shi)(shi)(shi)(shi)氣(qi)(qi)(qi)并(bing)不能真正地吸(xi)到(dao)(dao)丹(dan)田(tian)(tian)里(li),而(er)只(zhi)能吸(xi)到(dao)(dao)肺部(bu)(bu)。那為什么還有(you)這種提法呢?這只(zhi)是(shi)(shi)(shi)(shi)(shi)一種夸張的(de)(de)(de)引導(dao),其(qi)實我(wo)們(men)把氣(qi)(qi)(qi)吸(xi)到(dao)(dao)肺的(de)(de)(de) 底部(bu)(bu).丹(dan)田(tian)(tian)由于(yu)受(shou)(shou)到(dao)(dao)膨脹肺部(bu)(bu)的(de)(de)(de)壓迫(po)而(er)變得鼓起來.看(kan)似氣(qi)(qi)(qi)沉(chen)丹(dan)田(tian)(tian),實則只(zhi)是(shi)(shi)(shi)(shi)(shi)受(shou)(shou)到(dao)(dao)肺部(bu)(bu)氣(qi)(qi)(qi)體的(de)(de)(de)擠壓而(er)已。老(lao)師(shi)教我(wo)們(men)氣(qi)(qi)(qi)沉(chen)丹(dan)田(tian)(tian),只(zhi)是(shi)(shi)(shi)(shi)(shi)做(zuo)了(le)一個深(shen)吸(xi)氣(qi)(qi)(qi)的(de)(de)(de)引導(dao).而(er)不是(shi)(shi)(shi)(shi)(shi) 要(yao)真的(de)(de)(de)把氣(qi)(qi)(qi)吸(xi)到(dao)(dao)肚(du)子里(li)。
我(wo)們(men)平(ping)時(shi)說話(hua)也需(xu)要(yao)用氣(qi)(qi),換(huan)氣(qi)(qi)也很密(mi)集.但是(shi)我(wo)們(men)都很少感覺到我(wo)們(men)在換(huan)氣(qi)(qi).這樣的(de)(de)呼(hu)(hu)吸方法(fa)叫胸(xiong)式呼(hu)(hu)吸法(fa).每個人(ren)都會.但這樣的(de)(de)氣(qi)(qi)息很淺不夠(gou)深(shen).導致我(wo)們(men)說話(hua)的(de)(de)聲音(yin)都傳不遠(yuan)(yuan),近(jin)旁的(de)(de)人(ren)聽(ting)得清(qing)楚,遠(yuan)(yuan)處(chu)的(de)(de)人(ren)就聽(ting)不清(qing)或聽(ting)不見。怎么樣才能氣(qi)(qi)沉丹田呢?這就需(xu)要(yao)正確(que)的(de)(de)呼(hu)(hu)吸方法(fa)一(yi)胸(xiong)腹(fu)(fu)式聯(lian)合呼(hu)(hu)吸法(fa),這是(shi)人(ren)們(men)本(ben)能的(de)(de)呼(hu)(hu)吸形式,我(wo)們(men)睡著時(shi)就會本(ben)能地用這種呼(hu)(hu)吸形式。吸氣(qi)(qi)時(shi).腹(fu)(fu)部充氣(qi)(qi).肋骨向兩邊擴張.丹田鼓;呼(hu)(hu)氣(qi)(qi)時(shi).肋骨、小腹(fu)(fu)收縮。
要想獲得這種(zhong)呼吸技能也并不困難:
首先.用(yong)聞花香(xiang)的感(gan)覺來做緩(huan)慢而(er)深的吸氣練(lian)習.這會使你很快體會到深呼(hu)吸。
其(qi)次,在歌(ge)唱時(shi)保持著(zhu)吸氣的狀態.盡可能地撐住肋骨而不使它垮(kua)塌。相信隨(sui)著(zhu)練(lian)習時(shi)間的增加,你即(ji)使站(zhan)著(zhu)也可以自如地運用氣息了(le)。
用丹田唱歌的練習方法
1、身體放松,呼吸調勻。
2、壓(ya)縮小腹將氣由口中快速(su)吐出,憋(bie)住氣,千萬不可吸氣。
3、重(zhong)覆第2步(bu)直(zhi)到感覺腹部已(yi)快貼(tie)到后腰為(wei)止。
4、用手按住下腹(fu)部,張開(kai)口鼻將氣(qi)吸入直灌肺(fei)尖(jian),此時(shi)手應被(bei)推(tui)起(qi)。
注意事項:
?在(zai)這個(ge)(ge)過(guo)程中一(yi)般人(ren)會犯一(yi)個(ge)(ge)錯誤就是(shi)(shi)每吐一(yi)次氣他(ta)又小吸(xi)一(yi)口氣,我們的(de)目(mu)的(de)是(shi)(shi)要(yao)將氣吐光(guang),所以(yi)千萬不能吸(xi)氣,直(zhi)到第4步才能大吸(xi)一(yi)口氣,而且會有活(huo)過(guo)來的(de)感覺(jue)。
?將氣吸(xi)滿(man)肺部(bu)會有一種很滿(man)足(zu)的(de)感(gan)覺。吸(xi)氣時胸部(bu)盡量不要擴張,這就要靠你的(de)意志來控(kong)制(zhi)了。
?有的人前腹(fu)部會(hui)很快的擴張,但就吸不下去了,因此(ci)要特別控制前腹(fu)不要讓它凸起(qi),盡量(liang)放低橫隔膜,讓空氣(qi)下到肺尖。
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