Kiko Breathing (Sanchin)

In the past I have made references to the Kiko training associated with the practice of Sanchin kata. A number of people have asked me to describe this training so this is an attempt to do so. There are numerous different forms of Sanchin kata. The one that I will be describing is a Ju or soft version. There are also Go or hard versions that involve dynamic tension. I'll touch upon the dynamic tension versions towards the end of this article.

According to many Okinawan masters Sanchin kata is based directly on exercises taught by Daruma. These are Ekkin kiko (tendon transforming ki exercise) and Senzui kiko (Marrow cleansing ki exercise). The first set (Ekkin kiko) focuses on first circulating ki through the primary meridians then through the whole body. As this is done, the muscles and tendons are strengthened and stretched. The Senzui kiko stresses leading the ki into the bones and up the cerebrospinal system.

Shoshyuten

Many of the specific instructions associated with Sanchin kata relate directly to Shoshyuten Kiko. In Shoshyuten Kiko the ki or vital energy is circulated through the two primary meridians of the body (Tokumyaku-kei the Governor Vessel and Ninmyaku-kei the Conception Vessel). In Sanchin kata the ki is circulated in coordination with the breath and small movements of the internal musculature and sacrum.

When practicing Sanchin kata, it is important to remember that the chin is tucked in and the neck is pulled back in order to align the cervical vertebra with the back making the spine as straight as possible. The pelvis is also tucked forward in order to eliminate the lumbar curve. This is done to allow the ki to flow freely and directly up the back (through Tokumyaku-kei). Also remember that the tip of the tongue is held on the roof of the mouth. This connects Tokumyaku-kei (Governor Vessel) with Ninmyaku-kei (Conception Vessel). Here's a short description of the breathing process used while performing Shoshyuten Kiko during Sanchin kata.

Inhalation

As you inhale you envision the ki/breath descending down the center line (Ninmyaku-kei) of the body towards the Tanden area. As you do this the abdomen will expand very slightly. This motion should be very small and scarcely visible to the naked eye. This slight expansion of the abdomen helps to draw ki to the lower abdomen. As you are reaching the upper limit of your inhalation the pelvis rotates very slightly back. Again this motion should be very small and scarcely visible to the naked eye. At the same time you do this you visualize the ki circling from the Tanden down under the body and then up to the base of the spine. This is the end point of the inhalation phase. The slight outward/backward motion of the pelvis helps to lead the ki from the tanden to lower areas (in this case towards the spine).

Exhalation

As you exhale, you lead the ki up Tokumyaku-kei. As you do this your abdomen will move slightly inward (again this motion is very small). This inward motion aids in leading the ki to the back. You also lightly lift the urogenital diaphragm (lift the anus) and pull up on (rotate it tightly forward) the pelvis as you exhale. These actions both help to force the ki gently up the back (in this case via Tokumyaku-kei). Towards the end of the exhalation the ki is lead up around the head to the nose and then the tongue. At this point you have completed one cycle of the Shoshyuten.

Note that the beginning of the next cycle begins where the last stopped (i.e., just under the tongue). This type of breathing can be used in all of the "long breaths" of the kata. There are a number of "short breaths." During the "short breaths" the cycle does not need to be precisely visualized but rather one should simply feel a sense of "movement" along both Ninmyaku-kei and Tokumyaku-kei.

Daishyuten

A more advanced stage of Sanchin training involve leading the ki through the entire body. This training is called Daishyuten kiko. Daishyuten kiko is really just an expansion on the Shoshyuten training outlined above. In Daishyuten kiko the ki is still circulated through the entire paths of both of the primary meridians. Thus the anal lift, pelvis rotation, spinal alignment, and tongue position still are used and serve the same purpose. The main difference between the Shoshyuten and Daishyuten methods is that the ki is also circulated through the limbs in the Daishyuten method.

It is noteworthy that both the Higashionna (Higaonna) and the Magusuku (Miyagi) versions of Sanchin kata seem to have been structured to allow the easiest practice of Daishyuten kiko. The first several movements involve a double breath cycle (i.e., pull the hand back and inhale, move the hand forward and exhale, circle hand into the morote chudan uke position inhale/exhale). The next few movements involve a single breath cycle and a simple hand movement. The last movements again use a single breath but with a complex hand movement. The short huffs at the end of the kata are used to circulate ki through the Shosyuten cycle and then into the tanden after Daishyuten training.

Thus the kata is structured to allow a person to "warm up". First the practitioner does the Daishyuten cycle in two breaths which is comparatively easy. Next s/he performs the cycle in one breath but with a very simple hand motion (this makes it easier to visualize). Last the karateka again uses one breath but uses a complex hand motion (which can cause visualization to be difficult). As you can see the Sanchin kata is laid out in such a way as begin with an easy method of Daishyuten training and builds up slowly to the harder methods. I might describe the Daishyuten kiko associated with Sanchin in a future post.

Dynamic Tension

Dynamic tension is used in some styles of karate while performing Sanchin kata. Traditionally there were two reasons dynamic tension would be used.

The first is during Daishyuten training tensing the musculature would lead ki to the limbs and near the surface of the torso. When the body was then relaxed the ki would circulate through the body. Thus, it acts a sort of intensifier for Daishyuten kiko.

The other reason dynamic tension was used was to force the ki into the bones during Senzui kiko. Many Okinawan sensei feel that dynamic tension is potentially very dangerous. It should not be attempted without the very careful supervision of a qualified sensei (trained in the intricacies of Sanchin's kiko).

Many styles do not use dynamic tension and simply use a light connective "stretching" while performing the movements. Although this method produces results slower it is considered safer by many sensei.