EXERCISES FOR ALL SEASONS: 11 Smiles Chi Kung

11 Smiles Chi Kung, frozen lake, back view - 12/22/08 (Winter) When I went out for my daily "constitutional walk" during the afternoon of 12/22/08, it was 20 degrees outside. The lake in the park was frozen. The recently fallen snow was covered with a thin crust of glistening ice. I stomped down on the ice to get a better foothold, so I wouldn't go sliding down the hill. Then I did my "11 Smiles" deep-breathing chi kung routine facing the frozen lake. Doing deep breathing exercises near a frozen lake may seem unusual to other people, but it's normal for me, because I've been doing these types of deep-breathing exercises regularly, winter after winter, for many years, with good results. I continue to remain healthy. In fact, I attribute my good health to exactly these types of deep-breathing exercises which I do regularly throughout the year, under all types of weather conditions. When cold air enters my lungs, it doesn't just affect my lungs, it affects my entire body. The blood supply. The vascular system. The brain. All my internal organs. The autonomic nervous system. All the endocrine glands, which become stimulated in various ways by the slow deep-breathing routines, and chi circulation. My muscles, my bones. My whole body interacts with and responds to the cold air cycling in and out of my lungs. I can feel the changes in my physiology as soon as I step outdoors and start breathing the freezing, fresh air. My entire body responds to the challenge of walking quickly in sub-freezing temperatures, breathing cold air rapidly to power the fast pace of my walk. When I first begin my fast-paced walk, I inhale once every 2 steps, and exhale during the next 2 steps. After I'm comfortable with this breathing rhythm, I move on to the next pace: 3 steps for every inhale, and 3 steps for every exhale (left-right-left, right-left-right). Then 4 steps for every inhale, and 4 steps for every exhale. Beyond that, 6 steps for every inhale, and 6 steps for every exhale. Even 8 steps (4 left, 4 right) for every inhale, and 8 steps for every exhale (4 left, 4 right). At this point, breathing may become strained, so I don't do it for long. I return to 2 steps for every inhale, and 2 steps for every exhale (or 4 steps for every inhale, and 4 steps for every exhale). The majority of my walking time I take either 2, 3, or 4 steps per every inhale. After 20 minutes of such rapid walking to reach the park, my body is in a completely different physiological state than when I was indoors, sitting still in front of my computer. My heart is beating much faster; my lungs are processing air much faster; blood is circulating through my vascular system much faster; I can feel chi circulating throughout my body, "floating" my arms away from my tan-tien during every abdominal expansion; I'm exhaling clouds of hot vapor during each exhale; many "feel-good" chemicals are being produced in my brain. As I walk, I breathe through my nose and exhale through my mouth. This process stimulates the production of nitric oxide in the nasal passages, which also has a positive, stimulating effect on the brain. Please see my post regarding nasal breathing and nitric oxide at http://www.youtube.com/watch?v=G5iWtQ1A3UU The internal tonic of "feel-good" chemicals released in the brain - - a natural consequence of outdoor exercise - - refreshes, invigorates and rejuvenates. My mind is peaceful, calm, even though my body is moving quickly. I'm enjoying "becoming one with Nature" as I walk. I'm living fully in the moment, in the Now. Enjoying every step. I am "inhaling the sunset, into every pore of my being!" A very wonderful experience, something I look forward to doing every day. A natural body high! High on Nature. ChiGuy396 ChiGuy396@yahoo.com **

YouTube | February 11, 2009

Tags:. .endocrine. .glistening. .exhale. .foothold. .physiological