Saturday, February 27, 2021

Hara Breathing


The “hara” is located about two inches down from the navel and deep inside. It the wonderful place I describe as the place where change can float. When taking a full inspiration of air all the way down to the hara, filling up to the lungs, they will the support oxygenation for your your entire being. When you exhale, do so from the lungs all the way back down to the “hara”. I have used the Hara Meditation for a dozen years. How I began with this routine was to practice it at least 2x a day for half hour or more for several years. Now because I have used it for so many years and it is ingrained in my consciousness, I use this a connecting tool for myself during the “whenevers” of the day and with the “whomevers”.

My focus is on my Hara during all my daily encounters…ie the guy in front of me who doesn’t move as fast as I would like when the light signals it is time to move..the busy phone line when I am feeling a time constraint to get on with other projects, other white knuckle times, talking on the phone, typing this up for you now, cooking, gardening…a l l moments of my day.

This focus on Hara Breathing helps to “wash away” thoughts to assist one to stay in Awareness. In the daily encounters, I do not do the holding of the breath as mentioned here for the exercise purposes, but just BE in a state of allowing as I am aware of the rhythm of my inhale and exhale.

The best time to influence this Chronological Cycle of Body Energy is at Lung/Large Intestine time or 4 a. m. to 8 a. m. For those of you who use another system and have learned 3 a. m. to 7 a. m. is the best time for this energy function, there is certainly that option to use as well.

It is my genuine pleasure to contribute to your well being by passing on Mr. Kushi’s teachings for our health and happiness as shown below:

Breathing with the Tan-Den (Hara, the Center of the Abdomen): The Breath of Physicalization:
This breathing is done deeply and slowly with the natural movement of the Hara region (the central region of the abdomen, about l” down from the navel and half way between the inside of the spine and the locus ust identified). Another word for Hara is Tan-Den (also Dan Tien by the Chinese system, my emphasis), the most inner depths of the abdominal region. At the time of slow but deep inhalation, the Tan-Den is filled with energy and the lower abdomen naturally expands toward the front. At the time of slow and longer exhalation, the same region naturally contracts.

Between inhaling and exhaling, the breath should be held for several seconds. (see***). The exhalation should be generally two or more times longer than the inhalation. The effectiveness of this breathing is to generate physical energy, mental stability and spiritual confidence. It results in the firm establishment of the Self upon this earth, and the ability to avoid being influenced by changing surroundings. It produces an increase in body temperature. This breathing also accelerates active digestive and circulatory functions throughout the body, which results in the development of total health and longevity.

For those who are treating high blood pressure, I do not encourage holding the breath for even several seconds. I suggest that s/he discusses whether it is useful for him/her to be holding the breath with his/her doctor as described in this exercise. Pushing or straining to hold the breath could place excess pressure on the heart and blood flowing through the veins and arteries for some with HPN. The exercise is still very useful without holding the breath for several seconds between the inhaling and exhaling.

May Ling
Macrobiotics & natural health practitioner of Chinese decent. May Ling provides a Yin-Yang perspective to holistic health and natural healing. Contact:

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