Something old, something new
2 unknown breathing exercises from ancient Japan
Breathing exercises date back 7,000 years ago and they originate from yogis in the Himalayas.
However, they are also found in other ancient cultures such as China, Japan, Egypt, Tibet, Sufism, and Indigenous communities found in Australia, the Amazon, Native America, and Africa.
The phenomenon of ideas happening at the same time from people living miles away from each other is called “simultaneous invention” or “multiple discovery.” It’s the idea that people in different places—often without any direct contact—can come up with the same idea, invention, or insight at the same time.
For example, both Newton and Leibniz developed calculus around the same time.
Charles Darwin and Alfred Russel Wallace both independently developed the theory of natural selection in 1858.
And Alexander Graham Bell and Elisha Gray filed patents for the telephone on the same day in 1876.
I mostly share pranayama exercises that originate from India. But today, I’d like to offer two breathing exercises that come from another ancient lineage from a similar time: Japan.
Try them and see what you think.
Feel the Ki (Energy)
As you breathe, imagine:
You are drawing in clean, light energy from the air.
That energy is gathering and settling in your lower belly.
With each exhale, you’re releasing tension, heaviness, or scattered thoughts.
Let this become rhythmic and effortless.
1. Kokyu-ho
Kokyu-ho, meaning "breathing method" or "breath power," is a practice in Aikido and other martial arts and it focuses on coordinating movement with breath. It's not just about breathing, though, it’s also used to improve vitality, reduce stress, and enhance awareness.
Sit in a comfortable position (cross-legged or on a chair).
Keep your spine upright but relaxed.
Place your hands gently on your lower abdomen (about 2 inches below your navel—known traditionally as hara).
Eyes can be closed or half-open with a soft gaze.
Begin to breathe with awareness
Inhale slowly through your nose (4–5 seconds), drawing the breath all the way down into your hara. Your hands should gently rise as your belly expands.
Pause for a second or two at the top.
Exhale slowly through your mouth (6–8 seconds), like your fogging up a mirror—long, steady, and quiet. Let your belly soften and return inward (Feel your hands lower with your breath)
Repeat for 5–10 breaths
Meditate for two minutes
Repeat
2. Senobi Breathing
This exercise is great for boosting circulation, opening the lungs, clearing mental fog, and resetting posture. I love to do this one soon after waking up. I walk outside, put my bare feet on the earth and feel the connection with life.
Stand tall with your feet shoulder-width apart, knees slightly soft (not locked), and arms by your sides
Inhale deeply for 4-6 seconds and stretch your arms above your head
Hold your breath for 1 or 2 seconds at the top
Exhale slowly through your mouth (6–8 seconds), lowering your arms slowly
Repeat 3 to 5x
Between rounds, stand quietly and feel the sensations in your body
Thanks for reading!
See you next week :)