[Tutorial] The Four Methods of Visualization Breath Regulation

[bartsimpson]

Visualization breathing methods are one of the traditional Qigong breathing techniques. Ancient practitioners considered these advanced methods of breath regulation. However, in practice, this method no longer strictly involves regulating the breath; rather, it uses breathing as a vehicle for imagination to strengthen the opening and closing of internal qi. Therefore, it can be described as a method of utilizing consciousness. There are four main types: Navel Wheel Breathing, Surface Expansion-Contraction Breathing, Internal Crosspoint Breathing, and Mysterious Pass Breathing.


Essentially, visualization breathing is not purely about regulating breath, but about using the motion of breathing as a tool for imagination to enhance the body's qi movement. Ancient texts considered this an advanced form of breath training.

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1. Navel Wheel Breathing​

During inhalation, the mind imagines a rotation around the navel in a diagonal direction from bottom left to top right; during exhalation, from bottom right to top left.


Note: When visualizing this rotation, the entire plane of the navel is imagined to rotate, not just a single point on the skin. The focus is about 2 inches deep in the navel. Often, practitioners slightly narrow their gaze, leaving a thin line of light while inwardly observing the rotating point. After some practice, one may perceive a glowing light. At this stage, remain calm and continue; do not judge the brightness or size of the glow. If the glow becomes too large (e.g., fist-sized), gradually reduce it during rotation until slightly smaller than the navel wheel. Traditionally, this was called the Qi Elixir, and some lineages refer to it as the Golden Elixir.

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2. Surface Expansion-Contraction Breathing​

Once one has internalized breath and qi flow to the point of forgetting their movement, the mind can guide the opening and closing of the skin and pores. During inhalation (as felt in the mind), qi enters through the skin and pores, reaching the heaven-earth mixed yuan region (about 3.6 to 4.8 inches above the navel, along the body’s central front-back axis). During exhalation, qi flows back through the same channels.


This method allows the practitioner to gradually merge with nature, sensing that each inhalation draws in the energy of heaven and earth, and each exhalation releases it back. Initially, one feels the expansion-contraction in the skin and pores; with practice, one experiences integration with nature. Surface expansion-contraction also strengthens the qi field around the body.

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3. Internal Crosspoint Breathing​

This method directly trains the prenatal qi and has no formal references in Chinese or foreign texts. Visualize an internal cross, with two possible positions:

1. Intersection of the body’s midline from Baihui (top of the head) to Huiyin (perineum) and a horizontal line connecting the extended middle fingers.
2. Intersection of the body’s midline with the midpoint of an internal horizontal line behind the body.

During practice, one may choose either point.


Method: Focus on the cross’s center. During inhalation, imagine qi converging from the ends of the cross to the center; during exhalation, visualize qi dispersing from the center to the ends.


This method trains the central meridian before the Ren and Du meridians. It is simple, practical, and compatible with other Qigong methods. Beginners can first open the mind to the cross, sit quietly with eyes open until the mind is clear, then close the eyes and focus on the crosspoint. If visualizing convergence and dispersion along all four ends is difficult, start with two ends. After practicing for about an hour, noticeable internal changes may occur. Do not fear or become overly emotional about sensations.

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4. Mysterious Pass Breathing​

This is a concise advanced method. “Mysterious” (Xuan) indicates depth and subtlety; “Pass” (Guan) refers to the access point. Unlike the Mixed Yuan Central Field Breathing which involves breathing, this is purely visualization-based.


There are three variations:

1. Nose base as center: Imagine a sphere of about 1 inch radius, half inside, half outside. During inhalation, qi from all directions converges to the center; during exhalation, it disperses to the ten directions of heaven and earth.
2. Bridge of nose to midpoint between eyebrows: Sphere diameter equals the distance between inner eye corners. Inhale and gather qi from all directions; exhale and disperse to the ten directions.
   • Important: Perform only after successfully imagining the pass. Start with an external empty sphere, feel it, then move the sensation inside, finally situating it half inside the body, half outside. Avoid attachment; this is purely imaginative.
3. Celestial Pearl above the head: A small bright point (~0.5 cm) five “zhang” above the head, called the Primordial Celestial Pearl. Close eyes and imagine the body inside the pearl. Inhalation brings qi to the mid-abdomen; exhalation disperses it throughout the body. Merge the imagined self with the real self.

Advanced practice: Eventually, visualize the pearl turning into a tangible sphere that surrounds the body. Gradually “absorb” it, which causes significant internal transformation. Historically, this was part of the rebirth and transformation method, representing the condensation of one’s spirit and qi.


Cautions: Beginners may experience dizziness or qi imbalance if attempting the third variation prematurely.


Once fully internalized, practitioners may temporarily cease natural breathing. Remain calm; do not force or resist. Resumed breathing originates internally, a true fetal breathing where the connection to the nose is minimal, regulated entirely from the dantian.

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This completes the description of the visualization breathing methods.