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Breath and Gung Li -
When to Breath In, Breath Out and Hold
by Jim Buell

Breath and Gung Li

The amount of power a martial artist can apply to a target is strongly dependent on breath control. This power could be a punch, a kick, or a throwing technique. Breath control is the type of breathing used at the moment of peak power. There is confusion an argument about which type of breath control is the most effective.

There are four types of breath control: inhalation, exhalation, "reverse" exhalation, and holding the breath. Inhalation is a deep diaphragmatic intake of air by lowering the diaphragm, which pushes out the abdomen. Exhalation is a release of inhaled air by raising the abdomen as the power movement is taking place, which pulls the abdomen in. Reverse breathing is the sudden release of inhaled air with a quick and forceful movement, usually producing a grunt or a karate "kiai!", which also pushes the abdomen out. Holding the breath is self-explanatory.

The results of a Russian study showed for three of the breathing types, the ranking from most power to least power were: breath holding, inhaling, and exhaling.

Refer back to a previous message in which I explained the link between breathing and relaxation. The nerves that stimulate muscles are influenced by adjacent nerves and muscles. When muscles relax, as in relaxation breathing, other muscle groups are influenced to relax. When muscles are stimulated the reverse occurs.

It turns out that the most important factor in producing power from breath control is raising the intra-abdominal pressure (IAP). If one inhales air and then compresses it, the air pressure inside the abdomen rises. This is the IAP. Apparently, the muscular contraction that compresses the air is 'transmitted' thru that air to other abdominals, and from them to other muscle groups. These torso muscle groups are known as the "core muscles". Power lifters and other athletes recognize that tensing these muscles increases their power.

Power from breathing doesn't depend so much on holding, inhaling, or reverse breathing as it does on increasing the IAP. Whatever breathing one does that raises the IAP the most will produce the most power.

One thing for sure, normal exhalation produces the least IAP. In the dispute over inhaling versus exhaling, inhaling is the winner.

Tom Gohring's School of Tai Chi and Chinese Kung Fu
6611 Airport Blvd., Austin, TX 78752 • 512-422-4245 • www.taichitom.com