丹田 Tan Den in Japanese, also called Hara, or Dan Tien in Chinese is the lower abdominal area means “field of elixir”. It is a concept in Taoism and Buddhism that refers to the center of life force energy (Qi) in the body where life force energy, or Qi, is stored and focused. There are three main Dan Tien: lower, middle and upper. They are used for meditation, qigong, martial arts and other practices that aim to increase or balance the energy flow. The lower Dan Tien is the most important one because it is the source of Jing, the essence that creates Qi and Shen (spirit).
The lower Dan Tien is the energy center located below the navel (where the sacral chakra is). It is considered the foundation of health and vitality. Cultivating the lower Dan Tien can help you balance your emotions, enhance your digestion, strengthen your immune system, and increase your sexual energy. It can also help you connect with the earth element and ground yourself in the present moment. To cultivate the lower Dan Tien, you can practice breathing exercises, meditation, abdominal massage, and martial arts.
Tan Den (Lower Dan Tien) breathing exercise is one of the easiest way of breathing that can improve your health and energy. Here are the steps to do Tan Den breathing exercise:
- Sit up straight and relax your shoulder
- You can place your hands or fingers on your lower abdominal area if you like.
- Inhale gently through your nose and feel your breath go down to your Tan Den. Your belly should expand as you breathe in.
- Exhale slowly through your nose or mouth and feel your breath go up and out of your body. Your belly should contract as you breathe out.
- As you exhale, keep some of the breath energy in your Tan Den. Feel it warm and vibrate in your lower abdomen. Imagine it nourishing your cells and organs.
- Repeat this cycle of breathing for several minutes, or as long as you feel comfortable.
Tan Den breathing exercise can help you relax, heal, and increase your vitality. You can do it anytime, anywhere, as long as you pay attention to your breath and Tan Den.
