Tan Tien Chi Kung

Empty Force and Perineum Power

BUILDING PRESSURE IN THE LOWER TAN TIEN

In this chapter we will discuss a number of exercises for building Chi pressure in the lower Tan Tien through contraction of the anus and perineum and working with the breath and chest diaphragm.

There are seven important areas in the lower Tan Tien where we would like to develop Chi pressure:

below the navel (also known as the Chi Hai or “ocean of Chi”)
lowest part of the abdomen (bladder area)
above the navel (solar plexus area)
both left and right sides of the lower Tan Tien
both left and right sides of the body
both kidneys
the Ming Men point (also known as the “door of life,” located between the third and forth lumbar vertebrae, just beneath the two kidneys, and opposite the navel).

Just as with a balloon you can press on one side of the balloon to increase the pressure on the other side, in a similar way, you can press or contract one area of the abdominal/lower Tan Tien region to increase pressure in other parts.

AREAS TO DEVELOP CHI PRESSURE

There are two main contracting actions in which to do this: pulling up the perineum and anus (discussed in the previous chapter), and pressing down the chest diaphragm. When you press down the chest diaphragm, press in and down all along the edge of the rib cage. Through these contracting actions, the chest diaphragm, abdominal wall, and perineum press into the abdominal cavity. This will reduce the space in the lower Tan Tien region and condense the Chi in this area, creating a “Chi ball.”

While you pull up on the perineum and anus and press down on the chest diaphragm, there are two corresponding breathing actions. First, take one quick, deep breath to expand the abdomen. Then exhale, expelling the breath. Without inhaling, further contract the abdomen, squeezing up and in. In this way, you are “inhaling without inhaling” and drawing Chi into the abdomen. The principle involved in this special breathing practice is called “Empty Force,” and is central to all the Tan Tien Chi Kung practices that induce Chi compression in the lower Tan Tien. A variation of this practice is presented in detail in the upcoming discussion of the Dragon and Tiger Breath practice.

CONTRACTING AND RELAXING THE CHEST DIAPHRAGM

CONTRACTING THE LOWER TAN TIEN REGION

PERINEUM POWER EXERCISES

Dragon and Tiger Breath

In the following exercise, we build Chi in the Chi Hai (the area below the navel) through contracting the anus and perineum and practicing several special forms of breathing. The dragon and tiger breaths are used in many of the perineum power exercises.

1. First, stand with the feet parallel and shoulder width apart. All the nine points of the feet (see below) should be firmly rooted in the earth.

ROOT THE NINE POINTS OF THE FOOT IN THE EARTH

2. Keep part of the awareness on the anus, perineum, and sexual organs.

3. Put your hands on the Chi Hai, below the navel on the lower abdomen, very gently and softly (see figure below). Smile and do a few deep, abdominal breaths.

PLACE HANDS ON THE CHI HAI, BELOW THE NAVEL ON THE LOWER ABDOMEN

4. Exhale and flatten and contract the abdominal area. Follow this action with the fingers of both hands.

5. Next, inhale with a half breath, using the dragon sound. The dragon sound is a high-pitched Hummmmm. Feel a pressure, like that of a vacuum cleaner, in the abdominal area and the throat. This vacuum/sucking sensation is a sucking in of Chi pressure.

6. Lightly pull up the anus, perineum, and sexual organs. At the same time, expand the abdomen, while holding the breath and Chi pressure in the Chi Hai. Always keep the chest diaphragm down and the chest relaxed.

DRAGON BREATH

SOLAR PLEXUS, NAVEL, AND CHI HAI AREAS

POSITION OF THE CHI HAI IN MEN AND WOMEN

BUILD AND HOLD THE PRESSURE IN THE CHI HAI

7. Now, exhale with the tiger sound. The tiger sound, Hummmmm, is a low-pitched, growling sound. Push the energy pressure down to the lower abdominal area.

EXHALE WITH THE TIGER SOUND AND PUSH THE CHI PRESSURE DOWN INTO THE LOWER ABDOMEN

8. Next, hold the breath out and laugh softly inside. Feel the vibration in the Chi Hai. Hold the breath out as long as is comfortable, then inhale and slowly regulate the breath.

FEEL THE VIBRATION IN THE CHI HAI

9. Repeat the whole process of the dragon and tiger breath three to six times. Feel the pressure becoming stronger with every breath. When you inhale and exhale consciously, you draw in and hold Chi. When you inhale and exhale unconsciously, you lose Chi.

Bladder Area Exercise

In this exercise, we focus on the lowest region of the abdomen, including the bladder and, for women, the uterus.

1. First, stand with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle part, the front part, and the back part of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your hands on the Chi Hai, below the navel on the lower abdomen. Smile and do a few deep, abdominal breaths.

ANUS, BLADDER, UTERUS

4. Exhale and flatten and contract the abdominal area. Follow this action with the fingers of both hands.

5. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside.

6. Inhale one third of the breath with the high-pitched, dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking in Chi pressure. At the same time, contract and pull up the anus.

7. Inhale the second third of the breath. Contract, pulling up the front part of the anus and the sexual organs toward the bladder/ uterus and lowest part of the abdomen. Expand the abdomen.

CONTRACT THE ABDOMEN

FEEL THE VACUUM PRESSURE

8. Inhale the last third of the breath and contract and pull up more of the front part of the anus toward the bladder and uterus. At the same time, push the lower abdominal area out against the fingers.

TONGUE AGAINST THE PALATE, PRESS THE LOWER ABDOMEN OUT AS YOU INHALE

EXHALE WITH THE KIDNEY SOUND

9. Keep your tongue against the palate. Hold the breath in as long as you feel comfortable.

10. Now, exhale with the kidney sound Choooooo. When you do this well, the coccyx will lightly turn in and the sacrum will push out, rounding the lower back, because the sacrum and the sexual organs are connected. Repeat this entire practice three to six times, Feel the pressure becoming stronger with every breath. Then relax and let go, smiling into the entire lower abdomen. Feel Chi and blood flow into the area.

Solar Plexus Area Exercise

In this exercise, we focus on the solar plexus region.

1. First, stand with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle and front part of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your hands on the solar plexus, above the below the navel. Smile and do a few deep, abdominal breaths.

4. Exhale and flatten and contract the abdominal area. Follow this action with the fingers of both hands.

SOLAR PLEXUS IN MEN AND WOMEN

CONTRACT THE ABDOMEN AND PULL UP THE ANUS

5. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside.

6. Inhale one third of the breath with the high-pitched, dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking in Chi pressure.

7. Inhale the second third of the breath. At the same time, contract and pull up the anus. Pull up the front part of the anus and the sexual organs toward the solar plexus. While you are doing this, expand and push the navel area out.

8. Inhale the last third of the breath and contract and pull up more of the front part of the anus toward the solar plexus. At the same time, push the solar plexus area out against the fingers.

9. Keep your tongue against the palate. Hold the breath in as long as you feel comfortable.

10. Now, exhale with the kidney sound Choooooo. When you do this well, the coccyx will lightly turn in and the sacrum will push out, rounding the lower back, because the sacrum and the sexual organs are connected. Repeat this entire practice three to six times. Feel the pressure becoming stronger with every breath. Then relax and let go, smiling into the entire abdomen region, particularly the solar plexus. Feel Chi and blood flow into the area.

EXHALE WITH ANUS AND PERINEUM POWER

ANUS AND SOLAR PLEXUS CONNECTIONS

Bladder Area Exercise #2

In this exercise, we modify the preceding bladder area exercise, inhaling with one slow breath rather than three short breaths.

1. First, stand with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

3. Place your hands on the Chi Hai, below the navel on the lower abdomen. Exhale and flatten and contract the abdominal area. Use the fingers to press into the Chi Hai.

PLACE THE HANDS ON THE CHI HAI

4. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside.

5. Inhale with one long, slow breath. At the same time, contract and pull up the front part of the anus and the sexual organs toward the bladder/uterus and lowest part of the abdomen. At the same time, expand the abdomen, pushing the lower abdominal area out against the fingers.

6. Hold the breath in as long as you feel comfortable, then exhale and rest. Repeat this process three to six times.

Exercise for the Sides of the Lower Tan Tien

In this exercise, we focus on the right and left sides of the lower Tan Tien.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle part and the left and right sides of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your fingers on both left and right sides of the front part of the lower Tan Tien. Smile and do a few deep, abdominal breaths.

4. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside.

5. Now inhale half the breath with the high-pitched dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking Chi pressure in.

6. At the same time, contract and pull up on the left and right sides of the anus.

7. Inhale the other half of the breath with the high-pitched dragon sound. Contract and pull more of the left and right sides of the anus up toward the left and right sides of the lower Tan Tien. At the same time, push the left and right sides of the lower Tan Tien out against your fingers.

EXHALE AND PRESS IN WITH THE FINGERS ON THE SIDES OF THE LOWER TAN TIEN

8. Hold the breath in as long as is comfortable, maintaining the Chi pressure. Always keep the chest diaphragm down and the chest relaxed.

9. Exhale with the low-pitched, growling tiger sound. Push the energy pressure out to both sides. Laugh softly inside and feel a vibration in the Chi Hai and in both sides of the lower Tan Tien. Hold the breath out as long as is comfortable.

10. Then inhale slowly and relax, smiling into the entire abdominal region, particularly the two sides of the lower Tan Tien. Repeat this practice three to six times, feeling the energy pressure becoming stronger with every breath. Feel Chi and blood flow into the area.

LAUGH SOFTLY INSIDE AND FEEL A VIBRATION IN BOTH SIDES OF THE LOWER TAN TIEN

Exercise for the Sides of the Body

In this exercise, we focus on the right and left sides of body.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle part and the left and right sides of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your hands gently on the left and right sides of your body.

PLACE THE HANDS ON THE LEFT AND RIGHT SIDES OF THE BODY

4. Exhale and flatten and contract the abdominal area. Use the fingers to press into the sides.

5. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside.

6. Now inhale half the breath with the high-pitched dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking Chi pressure in.

MAKE THE DRAGON SOUND AS YOU INHALE HALF THE BREATH

7. At the same time, contract and pull up on the left and right sides of the anus.

8. Inhale the other half of the breath with the high-pitched dragon sound. Contract and pull up more of the left and right sides of the anus toward the left and right sides of the body. At the same time, push the left and right sides of the body out against your fingers. Feel both sides expanding.

9. Hold the breath in as long as is comfortable, maintaining the Chi pressure. Always keep the chest diaphragm down and the chest relaxed.

10. Now, exhale with the low-pitched, growling tiger sound. Slowly and consciously, push the Chi pressure out to both sides. Maintain equal force on both sides.

COMPLETE THE DRAGON IN-BREATH AND PUSH OUT ON THE LEFT AND RIGHT SIDES OF THE BODY

EXHALE WITH THE TIGER SOUND, CONTINUING TO EXPAND TO THE LEFT AND RIGHT

11. Laugh softly inside and feel a vibration throughout the lower Tan Tien. Hold the breath out as long as is comfortable.

12. Then inhale slowly and relax, smiling into the entire abdominal region, particularly the two sides of the body. Repeat this practice three to six times, feeling the energy pressure becoming stronger with every breath. Feel Chi and blood flow into the area.

Kidneys Exercise

In this exercise, we focus on the right and left sides of kidneys.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle part and the left and right sides of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your hands gently on your left and right kidneys. Your spine should slightly arch.

4. Exhale and flatten and contract the abdominal area.

PLACE THE HANDS ON THE LEFT AND RIGHT KIDNEYS

5. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside. Smile to the kidneys.

6. Now inhale half the breath with the high-pitched dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking Chi pressure in.

7. At the same time, contract and pull up on the left and right sides of the anus.

8. Inhale the other half of the breath with the high-pitched dragon sound. Contract and pull up more of the left and right sides of the anus toward the left and right kidneys. At the same time, lightly round the back and press out against your hands.

9. Feel the kidneys expanding, and the whole lumbar area opening.

COMPLETE THE DRAGON IN-BREATH AND FEEL THE KIDNEY AREA EXPANDING AND THE WHOLE LUMBAR AREA OPENING

10. Hold the breath in as long as is comfortable, maintaining the Chi pressure. Always keep the chest diaphragm down and the chest relaxed.

11. Now, exhale with the low-pitched, growling tiger sound. Slowly and consciously, push the Chi pressure out to both kidneys and the lower abdomen as you exhale. Maintain equal force on both sides.

12. Laugh softly inside and feel a vibration throughout the lower Tan Tien. Hold the breath out as long as is comfortable.

13. Then inhale slowly and relax, smiling into the entire abdominal region, particularly the kidneys. Repeat this practice three to six times, feeling the energy pressure becoming stronger with every breath. Feel a strong Chi “belt” around your waist. This exercise will strengthen the kidneys and increase your original force.

EXHALE WITH THE TIGER SOUND, CONTINUING TO PUSH THE CHI PRESSURE OUT TO BOTH KIDNEYS

Door of Life Exercise

In this exercise, we focus on the door of life, also known as the Ming Men. The door of life is located between the third and forth lumbar vertebrae, just beneath the two kidneys, and opposite the navel.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle part and the left and right sides of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your hands gently over the door of life area, with the palms covering the kidneys. Your spine should arch slightly forward.

PLACE THE HANDS ON THE DOOR OF LIFE

4. Exhale and flatten and contract the abdominal area.

5. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside. Smile to the door of life.

6. Now inhale half the breath with the high-pitched dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking Chi pressure in.

7. At the same time, contract and pull up on the anus, particularly the center and back side of the anus. Be aware of the soles of your feet, the coccyx, and the sacrum. As you pull up the back part of the anus, feel the pulsation in the door of life sucking up the energy of the earth and moving it upward through the spine to the brain.

COMPLETE THE DRAGON IN-BREATH AND FEEL THE DOOR OF LIFE AREA EXPANDING AND THE WHOLE LUMBAR AREA OPENING

8. Inhale the other half of the breath with the high-pitched dragon sound. Contract and pull up more anus. At the same time, lightly round the back and press the energy out against your hands.

9. Feel the door of life expanding, and the whole lumbar area opening.

10. Hold the breath in as long as is comfortable, maintaining the Chi pressure. Always keep the chest diaphragm down and the chest relaxed.

11. Now, exhale with the low-pitched, growling tiger sound. Slowly and consciously, push the Chi pressure out the door of life as you exhale. Maintain steady force.

EXHALE WITH THE TIGER SOUND, PUSHING THE CHI PRESSURE OUT TO THE DOOR OF LIFE AREA

12. Laugh softly inside and feel a vibration throughout the lower Tan Tien. Hold the breath out as long as is comfortable.

13. Then inhale slowly and relax, smiling into the entire abdominal region, particularly the door of life.

14. Now, exhale again, putting both feet together. Place the palms over the navel while focusing on the door of life.

15. Repeat the whole sequence three to six times, feeling the energy pressure becoming stronger with every breath, the door of life open and breathing, and the entire abdomen full of Chi and pulsating.

Chest Exercise

In this exercise, we focus on the chest region.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the middle, front, left, and right parts of the anus as well as the perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Place your hands gently on both sides of the chest, with thumbs under the armpits.

4. Exhale and flatten the chest.

5. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside. Smile to the entire chest area.

6. Now inhale half the breath with the high-pitched dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking Chi pressure in.

7. At the same time, contract and pull up the front part of the anus and expand the whole front part of the lower Tan Tien.

8. Inhale the other half of the breath with the high-pitched dragon sound. Contract and pull the left and right sides of the anus up toward the left and right rib cage. Let the Chi expand and round the upper back.

PLACE THE HANDS ON THE CHEST

9. Hold the breath in as long as is comfortable, maintaining the Chi pressure. Always keep the chest diaphragm down and the chest relaxed.

10. Now, exhale with the low-pitched, growling tiger sound. Slowly and consciously, push the Chi pressure down to the lower abdomen and then let the pressure from the lower abdomen expand up to the upper chest. Feel the whole chest and lower Tan Tien area expanding.

11. Laugh softly inside and feel a vibration throughout the lower Tan Tien. Hold the breath out as long as is comfortable.

COMPLETE THE DRAGON IN-BREATH AND FEEL THE CHEST EXPANDING AND UPPER BACK OPENING

EXHALE WITH THE TIGER SOUND, PUSHING THE CHI PRESSURE DOWN TO THE LOWER ABDOMEN

12. Then inhale slowly and relax, smiling into the entire chest region, particularly the door of life.

13. Repeat the whole sequence three to six times, feeling the energy pressure becoming stronger with every breath.

Total Tan Tien Breathing

This exercise combines all of the preceding exercise into one.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the anus and perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Breathe slowly and deeply until you feel nice and calm.

4. Smile and gently place both hands on the lower Tan Tien.

5. Exhale and flatten and contract the abdominal area.

6. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside. Smile to the entire lower Tan Tien area.

7. Now inhale half the breath with the high-pitched dragon sound. Feel the vacuum pressure in the abdomen and throat, sucking Chi pressure in.

8. At the same time, contract and pull up on the anus. Pull the front, left, and right sides of the anus up toward the front, left, and right sides of the abdomen.

COMPLETE THE DRAGON IN-BREATH AND FEEL THE ENTIRE ABDOMEN AND LOWER TAN TIEN AREA EXPANDING

9. Expand and push out the lower part of the navel and the upper, left, and right sides of the abdomen. You can move your fingers along each part that you expand.

10. Inhale the other half of the breath with the high-pitched dragon sound. Contract and pull the left, right, and back sides of the anus up toward the left and right sides of the kidneys and the door of life.

11. Feel the entire lower Tan Tien area expanding.

12. Hold the breath in as long as is comfortable, maintaining the Chi pressure. Always keep the chest diaphragm down and the chest relaxed.

13. Now, exhale with the low-pitched, growling tiger sound. Slowly and consciously, push the Chi pressure outward into the entire abdomen. Maintain steady force.

14. Laugh softly inside and feel a vibration throughout the lower Tan Tien. Hold the breath out as long as is comfortable.

15. Then inhale slowly and relax, smiling into the entire abdominal region.

16. Repeat the whole sequence three to six times, feeling the energy pressure becoming stronger with every breath, and the entire abdomen full of Chi and pulsating.

Exercises to Increase Chi Pressure and Vibration

This exercise follows the steps and principles of the previous perineum power exercises, except that this time, you use your fingers and hands to give counter-pressure against the pressure of the Chi from inside.

1. Begin standing with the feet parallel and shoulder width apart. All the nine points of the feet should be firmly rooted in the earth.

2. Keep part of the awareness on the anus and perineum. For women, keep part of the awareness in the uterus; for men, the prostate gland.

3. Breathe slowly and deeply until you feel nice and calm.

4. Place your fingers, your fists, or the edge of your hands on the Chi Hai in the lower abdomen.

5. Exhale and flatten and contract the abdominal area.

6. Hold the breath out for a short while. Lightly suck and contract the abdomen up and in. Feel the suction inside. Smile to the entire lower Tan Tien area.

7. Now inhale, and while you are inhaling, contract and pull up on the anus. Pull the front, left, right, and back sides of the anus up toward the front, left, right, and back sides of the abdomen.

8. Expand and push the energy out the Chi Hai against the pressure of your hands.

9. Slowly exhale, increasing the pressure of your hands. Push the Chi down in the lower abdomen against the pressure of your hands.

PUSH THE ENERGY OUT FROM INSIDE AGAINST THE PRESSURE OF YOUR HANDS

10. You will notice that with the counteracting force of the hands, the internal Chi pressure becomes stronger. Repeat this several times.

11. The last time, exhale quickly with the deep, growling tiger sound, pushing the energy down and out against your hands. The sound is made through a quick expansion from the lower abdomen. The exhalation, expansion, and sound should be completely synchronized.

12. After the last (tiger) exhalation, hold the breath out and tap both fists on the Chi Hai until you feel a vibration in this area.

13. Repeat these steps for each of the other six areas of the lower Tan Tien, continuing to use the hands as a counter-force. (Tapping on the uterus and bladder is especially good for women). Work with each area until you feel a very deep vibration of the Chi inside the lower Tan Tien.

EXHALE QUICKLY WITH THE DEEP TIGER SOUND

14. Rest with the palms lightly covering the lower Tan Tien. Feel the Chi in the lower Tan Tien breathing and pulsating.

15. Inhale and pull up the front, back, left, and right parts of the anus together with a light contraction of the eyes and mouth. Feel the suction in the lower Tan Tien, palms, soles of the feet, perineum, sacrum, mid-eyebrow point, and the crown. Exhale and condense the energy in the lower Tan Tien. Repeat this final step several times to safely store the Chi in the lower Tan Tien.

Working with a Partner

You can picture the lower Tan Tien as a balloon that you can fill with air, creating pressure in the balloon. We fill a balloon by blowing air into it little by little. Blow and hold, blow and hold. With the lower Tan Tien it is the same. In this way you can build and maintain the pressure.

INCREASE CHI PRESSURE WITH EVERY BREATH

Another way to practice building pressure in the lower Tan Tien is to work with the resistance provided by a partner, following the same principles presented in the previous exercise.

1. Stand with your feet shoulder width apart, facing a partner.

USE YOUR PARTNER’S FIST TO BUILD MORE CHI PRESSURE

2. Gently put your fist on your partner’s lower Tan Tien.

3. Let your partner inhale into the abdomen and draw Chi into the abdomen. Next, your partner should press Chi out of the Chi Hai area, pushing the abdomen against your fist.

4. Next, your partner should exhale quickly and release the Chi pressure from inside. You will feel that the Chi pressure is gone and that you are pushing into an empty Tan Tien.

5. Have your partner repeat this several times, building pressure by drawing up on the anus and perineum and pushing down on the chest diaphragm with each breath, as explained in the previous exercises. Your partner will build pressure with each breath, just like the balloon. The Chi pressure in the Tan Tan will be more condensed and stronger.

6. As you continue to push into your partner’s lower Tan Tien, you will feel that the energy is building in the lower Tan Tien and can be moved around.

7. Let your partner now laugh in the lower Tan Tien while you are still pushing, and you will feel the Chi pressure becoming stronger, moving, and vibrating.

8. Next, change places and let your partner work on you.

RELEASING TENSION IN THE CHEST DIAPHRAGM

Many people have a stiff chest diaphragm that sticks to the rib cage. In order to be able to develop Chi pressure, we should have a chest diaphragm that is loose and that can easily move up and down. To release the tension in the chest diaphragm, you can massage it.

You can massage the chest diaphragm by massaging under and along the rib cage from top to bottom. First, put the middle fingers from the left hand, with the palm facing upward, under the rib cage. Place your right hand on the lower part of the right rib cage and push the rib cage downward with the mouth of your right hand. Repeat for the left side.

This massage will loosen and stretch the chest diaphragm and will facilitate and deepen the breath. It will help you to be able to push the chest diaphragm down on the exhalation, which is necessary in the perineum power exercises for developing Chi pressure in the lower Tan Tien.

MASSAGE CAN RELEASE TENSION IN THE CHEST DIAPHRAGM