curriculum-kihenjutsu
Kihenjutsu Shoden (気変術初伝)
Kihenjutsu is designed to improve oxygen supply, mindfulness and hand dexterity.
The practice of kihenjutsu is arranged into 9 levels, each level representing 1 minute (half for single sided techniques) per technique. A person who does physical training three times a week should be able to complete a level 1 kihenjutsu workout. Each level increases the difficulty of the kihenjutsu incrementally by 1 minute. Level 9 should prove challenging even to an elite olympic athlete.
Breathing Exercises [Kokyuu Undou] (呼吸運動)
Kokyuu undou trains various forms of breathing for different aspects of martial arts training. The respiratory system is composed of various parts, which can be used in different ways to achieve certain conditions that can improve breathing efficiency for any circumstance. In combat, abdominal breathing is important because sudden impact to the chest can disrupt other styles of breathing. In heavy cardiovascular exercises like running, full breathing can circulate more oxygen through the body than other styles. All these breathing methods have a certain purpose and can provide a range of benefits in martial arts training.
[一] Nasal Breathing [Hanakokyuu] (鼻呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Breath in through the nose for 4 seconds, then release the breath through the nose for 4 seconds. Repeat.
[二] Pulmonary Breathing [Haishikikokyuu] (肺式呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Draw breath into the upper chest (lungs) through the nose for 4 seconds, release the air from the mouth for 4 seconds. Repeat.
[三] Abdominal Breathing [Fukushikikokyuu] (腹式呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Draw breath into the lower abdomen (diaphragm) through the nose for 4 seconds, release air from the mouth for 4 seconds. Repeat
[四] Full Breathing [Zenshikikokyuu] (全式呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Draw breath fully into the diaphragm and then expand the chest through the nose, release air in reverse order by contracting chest and then the diaphragm. Repeat.
[五] Rapid Breathing [Konnankokyuu] (困難呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Breath in deeply through the nose and then release air from mouth with rapid small breaths. Repeat.
[六] Relaxed Breathing [Kyuusokukokyuu] (急速呼吸): Lay down on your back and spread out your arms and legs. Breath in deeply for 7 seconds, hold breath for 4 seconds and then release breath for 8 seconds. Repeat.
Kokyuu undou is the absolute basic requirement for any martial arts training. Without the ability to perform different methods of distributing oxygen through the body, a martial artist will not be able to perform the actions necessary to be effective or efficient in or out of combat.
Anaerobic Exercises [Kikou Taisou] (気功体操)
Kikou taisou include difficult anaerobic exercises (intense physical exercises that allow lactate to form). These exercises use breathing to restrict oxygen flow and make movements more difficult and tiring. The core methodology in kikou taisou is to breath in during the most difficult part of the exercise, and breath out during the least strenuous part of the exercise. This conditions the body to circulate blood and oxygen more efficiently in demanding cardiovascular activities.
[一] Hindu Pushup [Shinogi] (凌): Move into a downward facing dog position (Kudari Inu) and breath out. Pull through and stretch up while breathing in. Breath should be during the most difficult part of the exercise. Reset and repeat.
[二] Back roll [Kouten] (後転): Lay down and place hands palms down at the sides and breath out. Pull the legs back and breath in. Reset and repeat.
[三] Hindu Squat [Geza] (下座): From a standing position, breath out. Let the arms hang. Push the pelvis back then breath in and thrust the pelvis forward back into standing position. Repeat.
[四] Body Balance [Shiji] (支持): From a squatting position, breath out. Place hands on ground and balance body, while breathing in. Reset and repeat.
[五] Falling Tower [Rakutou] (落塔): From a kneeling position, breath out. Thrust pelvis forward and lower down while breathing in. Reset and repeat.
[六] Kick Through [Tsugeri] (通蹴): From a push-up position, breath out. Kick leg through and bring opposite knee up while breathing in, keep hands flat on ground. Reset and repeat for each side.
All kikou taisou exercises contort, twist or restrict the chest and diaphragm in some way. This makes breathing during that part of the exercise particularly difficult. This is by design to promote the conditioning of the respiratory system and to improve overall circulation in the body.
Nine Hand Seals [Kujiin] (九字印)
Kuji-in is a traditional folk magic used by mountain monks and other belief systems in Japan. The core idea of kuji-in is to invoke a spell through the correct invocation of 9 hand seals in a certain order. For our purpose, we use kuji-in to train both memory and concentration, while practicing mindfulness or living in the moment.
- (臨) Rin – Power
- (兵) Hyo/Pyo – Energy
- (闘) Toh – Harmony
- (者) Sha – Healing
- (皆) Kai – Intuition
- (陣) Jin – Awareness
- (列) Retsu – Dimension
- (在) Zai – Creation
- (前) Zen – Absolute
[二] Enlightenment [Sha Kai Jin] (者皆陣): Sit in a crossed legged posture (Anza). Form the sha, kai and jin hand seals, while chanting the mudra. Repeat.
[三] Inception [Retsu Zai Zen] (列在前): Sit in a crossed legged posture (Anza). Form the retsu, zai and zen hand seals, while chanting the mudra. Repeat.
[四] Solace [Rin Sha Retsu] (臨者列): Sit in a crossed legged posture (Anza). Form the rin, sha and retsu hand seals, while chanting the mudra. Repeat.
[五] Invention [Pyou Kai Zai] (兵皆在): Sit in a crossed legged posture (Anza). Form the pyou, kai and zai hand seals, while chanting the mudra. Repeat.
[六] Realisation [Tou Jin Zen] (闘陣前): Sit in a crossed legged posture (Anza). Form the tou, jin and zen hand seals, while chanting the mudra. Repeat.
Whether a martial artist believes in the forces of the kuji-in has no bearing on this training. It is purely used as a tool to train the mind and the dexterity of the fingers. In training, a martial artist should distance themselves from the philosophical and mystical, and approach training with a scientific evidence based mind-set.
Review and Conclusion
Kihenjutsu forms the core training for breathing, circulation and mindfulness. These are foundation aspects of martial arts training and should be utilised at all times within training regardless of skill level or experience. Kihenjutsu teaches the body how to function at peak efficiency in relaxation or rigour. Practice these techniques, then use them in training at all times.