Breathe Your Way Into Better Health

How aware of your breath are you? Our bodies are set up to breathe on auto-pilot, but if we consciously focus our attention on our breath we can positively impact our physical and mental health. Have you ever paid attention to how you breathe when you are relaxed versus when you are stressed out? Relaxation leads to deeper, slower breaths. Stress leads to the opposite-- shallower and faster breaths. The nature of your breath affects your whole being, body and mind. That shallow stressed breath signals the brain, specifically the sympathetic nervous system, to react. You enter “fight or flight” mode which causes increased heart rate and blood pressure, both of which are key in regulating all bodily systems and determining future health. There are breathing exercises you can do to relieve stress and reduce tension in the body. One powerful example is the Microcosmic Orbit.

What is the Microcosmic Orbit?

The Microcosmic Orbit is an ancient breath technique from Taoist Qigong. It consists of deep breathing exercises in conjunction with meditation practices, along specific pathways where energy is conducted in the body. Traditional Chinese Medicine utilizes these pathways as well, for the therapeutic practice of acupuncture. The main purposes of this practice are to move energy, refine energy, and create a pathway that is a place to store energy. 

It is important to note a few things about the body and Chinese Medicine theory to better understand the Microcosmic Orbit. The type of energy flowing through the body which this breath practice focuses on is known as Qi. There are many pathways in the body through which Qi moves, however, in this practice we use only two of them: the Governing Vessel and Conception Vessel. The Governing Vessel  moves up the back, following the spine. The Conception Vessel moves down the front of the body. When we connect these two channels, it creates a circle. This is the Orbit. 

This internal orbit reflects the cyclical orbit of all living things in the external world. It is a microcosm of the macrocosm. Thus it earns its name as the Microcosmic Orbit.

In Traditional Chinese Medicine, many illnesses of a being (which includes the interconnected body and mind) are caused by stagnant Qi. When energy gets stuck in the body, rather than moving freely along its pathway, it causes the physical organs to develop blockages. If left dormant for long, these blockages can manifest as diseases and mental health disorders.

The Microcosmic Orbit is used to regain control of the energy in your body that is impacting your health. It is also a preventative practice, which can be used to strengthen against future ailments and maintain a good state of health.

How to do the Microcosmic Orbit:

This breathing exercise can be performed in a sitting or standing position. If standing, don’t lock out the knees and tuck the tailbone under for proper spinal alignment. In either position, it’s important to remember to relax and hold a soft smile throughout the practice. Frowning actually causes constriction at the brow, which is along our energetic pathway. This constriction can cause energy to get stuck in the head, negatively impacting your mental state. 

Begin by closing your eyes and visualizing the pathway of Qi which your breath will be following. Qi flows upward along the Governing Vessel. This begins at the sacrum, follows up the spine, and travels over the head to end in the mouth. From there, Qi flows downward along the Conception Vessel. This is from the mouth, down the front side of the body to the perineum. Close your eyes and visualize energy traveling along this internal orbit, up the spine and down the front.

Next, it’s time to tie your breath to this orbit. Use your inhale to draw the energy up the spine. On your exhale, allow the energy to flow down the front of the body. It’s important to be conscious of how you’re breathing during this breath exercise. Practice breathing into the belly. Many people have adapted to breathing into their chest in modern times. This shallower breath does not allow for true relaxation. As you inhale breath through your nose and into your body, imagine being filled from bottom to top. Allow your belly to fully expand first, followed by the chest. Then as you exhale through your nose, empty from top to bottom (chest to abdomen). 

Select an amount of time to practice this breath for. Be gentle as you begin this practice, it can be as short as one minute. Stick to doing it for whatever amount of time you initially choose at least once per day. When that feels easy, you can increase the amount of time you sit with the Microcosmic Orbit breath.

Benefits of the Microcosmic Orbit!

In traditional terms of Chinese Medicine, energy can be restored to its proper movement throughout the body by practicing the Microcosmic Orbit breath,. The nature of this breath allows the body and mind to reach a state of harmony. As you are moving the stagnant blockages of Qi, this energy is set on its proper path so the body and mind can return to their optimum states of functioning. 

In more modern terms, getting “unstuck” on this internal level clears up the pathway of the Central Nervous System (CNS). This will shift the brain signals from stimulating the Sympathetic Nervous System (fight or flight mode) into stimulating the Parasympathetic Nervous System (rest and digest mode). This means a reduction in stress levels. Stress is the main culprit of disease and mental disorder in today’s world. Prolonged stress causes the mood disorders that are so prevalent in our society— anxiety and depression. It has many physical ramifications as well, from chronic pain to autoimmune disorders and everything in between. By continuing this breath practice, you are setting up for a decline in overall stress levels and an incline in health. Your breath can be one of the most powerful tools in your healing journey.

Additionally, the depth and direction of this breath can also serve the physical function of massaging the internal organs. 

We hope you’re able to integrate this ancient wisdom
to breathe your way into better health.

*This Microcosmic Orbit breathwork is an important layer to every
Acupuncture treatment with Dr. Jools Candelaria at Essential Medicine.