Daily Nishino Breathing (6 min)

In Nishino Method breathing exercise, make sure you breathe in from your nose and breathe out from your mouth. 

Preparation 

1. Relaxing shoulders 2. Rotatin the head 

Main breating exercise

1. Shinjun 2. Sangen-jusoku 3. Kain 4. Tenyu

Preparatory Work

Relaxing shoulders

To relax your shoulders, release tension in the shoulders.

Trace the center of your body with your fingers.

Move your shoulders from back to front.  Move from Tanden

Rotating the head

Rotate your head from Tanden, Turn your headfeel the weight of the head.

Main Breathing Training

1.    Shinjun (energy-infiltration)

Now we start the main program.

First, we start from Shinjun

Shinjun is an energy-infiltration practice, intake energy from the top of your head, Hyakue.

Raise one hand as if your hand is being pulled up by a string.

Catch the energy from the universe by the hand. Your hand is a highly advanced sensor.

From your hand to the top of the head, Hyakue, connect the energy

Bring your hand closer to the Hyake.

Like butter on your head melting, the energy is infiltrating into the brain,

into the entire head, neck, shoulders, chest, abdomen, lower back,

into the legs and down to the Sokushin.  

There is also another flow.

Above your forehead, feel the energy in the frontal lobe of the brain

Along the central line of the body to the Tanden, your hand goes down.

Be aware of the two flows.  

Lower the two flows slowly.

One flow of energy is settled in front of the Tanden.

Another flow comes down to Sokushin.

Feel the Tanden.

Lower your hand.

2.    Sangen- jūsoku (three-reservoir energy generation)

To the state of Sangen-jūsoku, fill the Tanden and both hands with ki-energy while breathing out.

From Sangen-jūsoku to Karin (axis rotation).

Spread the energy of Sangen around you.

3.    Karin (axis rotation exercise)

Then, a circular motion starts to begin from your Tanden.

Use natural breathing. But it is long and deep in the Nishino Method.  

Remember, breath in through the nose and breath out through the mouth.

Stand shoulder-width apart

From the naval down, as if you are soaking in a hot spring, relax yourself.

Loosen your knees and bend them lightly,

as if you are suspended from the ceiling.  

Feel the sensation of a straight axis in your body.

Stand loose enough to feel the weight of your body on your feet.

Now upper swings.

One arm is wrapping around your shoulder.

The other arm is wrapping around your waist.

Feel the weight of your arms.

Swing your arms from the Tanden.

Drive the awareness to the Tanden.

Continue swinging in a relaxed manner.

Your arms are becoming like whips that are supple, flexible

Keep the body axis straight.

Twist the whole body from the Tanden.

Make sure the soles of your feet are kept on the floor.

Next to lower swings

Twist from Tanden and look back to see your heel of the farther leg.

As you pass through the front, raise your face so that you can keep the axis is straight.

Bend your knees lightly.

Breath out from your mouth.

Back to normal swings. 

Gradually stop your swings. Your circular motion becomes smaller and smaller.

Do not stop abruptly. Feel the movement of Tanden.

Now go back to the state of Sangen-jūsoku.

Try to affirm your Tanden and both hands to find your whole body becomes more relaxed.

4.    Tenyū (Basic Sokushin Breathing practice)

We now　start Sokushin Breathing, the most essential technique to obtain access to Ki-energy in the Nishino Method.  

Now, exhale through your mouth, bend your upper body forward

Then draw your awareness down to the Sokushin.

The backs of your hands now touch the floor.

Now, start inhalation. Visualize you are breathing in through Sokushin.

Like a large tree sucking up water from its root, breathe in inside of your legs.

Your breath is coming upward to shins, knees, thighs.

Onto the Tanden, lower abdominal area.

Draw your awareness lightly on the anus

Guide your breath carefully through the inside of the spine. 

You can breathe in and out as you much as you want.

Pass through the back of the neck and head

Reaches the top of the head Hyakue,

Lightly holding your breath,

Along the middle line of the front, guide your breath into Tanden.

And then open your arms to the shoulder height and then start exhaling

Exhale from your mouth.

As the starch dissolved in the water precipitates,  

bring your breath down through your body slowly.  

Exhale down through the legs further.