合氣道之呼吸原理的理解／原作者：詹姆斯•罗瑟
译文：三生无穷 本文转载自武备堂论坛并根据个人理解适当修改。
You are midway through a few rigorous Aikido exercises, and you realize that your face is turning red because you have been holding your breath the entire time. As regular cleaning of machine elements is required to keep an engine functioning smoothly, breath is an important, essential part of any sustained bodily movement. Most marital artists will tell you that you are most powerful when you exhale or kiai –a shout delivered for the purpose of focusing all of one’s energy into a single movement. Olympic track and field coaches instruct their sprint athletes to hold their breath when they assume the set position in the starting blocks, roughly one second before the gun goes off, and continue holding it until they are several steps out of the starting blocks, thereby producing an effect tantamount to a silent kiai. Either way, many martial artists and athletic experts consider breath control an integral part of any reflective, explosive movement.
如果你正在進行一些嚴格的合氣道訓練，你會發現，如果你一直憋着氣，你的臉會漲紅。就像要保持發動機運轉正常，就必须經常清洗機件一樣。呼吸是很重要的，是保持身體運動起關鍵作用的要素之一。大多数武術家會告诉你，當你要把所有力量灌注到一個動作中時，你必須吐氣，這樣才是最有力的。奥林匹克田徑教練會告訴你，運動員在起跑前准備的時候都憋著氣，直到槍響前一秒鐘，槍響後跑離起跑器的幾秒内也都是憋着氣的，這樣就產生一種等同於呼氣的效用（博主：因为没有经过专业训练，个人倒是认为在枪响之前的倒数阶段在进行微弱的吸气）。還有許多武術家和運動家認為呼吸控制是任何反應性和爆發性動作的内在组成部分。
In humans, breath control is initiated and maintained by the central nervous system (CNS). First, the CNS must produce a rhythm for the periodic cycle of contraction and relaxation of respiratory muscles. Second, the CNS must adapt and adjust this rhythm so that the appropriate inhalation and exhalation of the lung is maintained for proper blood gas (dissolved oxygen and carbon dioxide) homeostasis. Third, the CNS must integrate respiratory movements with other body movements such as speech, swallowing, postural changes, and locomotion.
人體的呼吸控制由中樞神經發動和控制的。首先，中樞神經必須賦予呼吸肌的周期性收缩和放鬆一種節奏。其次，中樞神經必須適應和調節這種節奏，以便讓肺的呼吸適應血液供氧（溶解氧氣和二氧化碳）的動態平衡。再次，中樞神經必須使呼吸活動和其他活動相配合，比如說話、吞咽、姿態變化和活動。
To produce rhythmic respiratory action, the CNS operates by utilizing aggregates of motoneurons –nerves that connect directly to and stimulate muscles. Motoneurons responsible for the breathing mechanism originate at the brainstem (rear side of the lower head and upper neck) and extend to the lumbar (lower back) regions of the spinal cord; motoneurons carry an excitatory signal from the brainstem, down the spine, to respiratory muscles, which contract upon stimulation. The minimum neural circuitry necessary for the pattern generation of rhythmic breathing is contained within the pons and medulla, located within the brainstem. In mammals, rhythmic contraction of the respiratory muscles continues to function even after the cerebrum and cerebellum have been removed. The cerebrum controls higher cognitive function, such as thought, logic, emotion, and memory, and the cerebellum is responsible for the regulation and coordination of complex voluntary muscular movement as well as the maintenance of posture and balance. Thus, the brainstem alone is responsible for rhythmic generation of your breath patterns; moreover, breathing patterns can persist even if the rest of the brain is clinically dead. However, simple rhythmic breathing is not conducive to survival in a dynamic world, and the CNS must adjust breathing patterns to adapt to changing internal and external environments.
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當你進行激烈的運動時，你的身體組織需要增加供氧以维持更高的運動水平。中樞神經必須决定呼吸頻率提高多少才能給身體提供足够的氧，同時排出耗氧後產生的二氧化碳。中樞神經通過接受化學感應受體的反饋來決定呼吸的頻率和優化呼吸的效果，這些化學感應受體是體內細胞表面的分子，他們對特定的化學物質和分子起反應，比如氧氣，他們在呼吸活動中基本的功能是向腦幹提供呼吸中氧氣和二氧化碳狀況的信息，以便保持最佳的活動水平。如果化學感應受體發現在主要血管當中氧氣不足或者二氧化碳增加，它就會向腦幹發出信息。接下來腦幹會向呼吸肌發出信號讓它加快節拍和呼吸的深度。產生呼吸活動的主要肌肉是橫隔膜（它把腹腔喚胸腔分開）和肋間肌群（它位於肋骨之間）。一般的呼吸活動是通過將穹頂狀的横隔膜向下壓縮成水平狀来完成的。這個收縮活動增加了胸腔的容積，降低了肺部的壓力。因為空氣是從高壓環境流入低壓環境，所以這時空氣就從鼻孔吸入，沿氣管進入肺（以吸氣為例）。我們呼氣的時候是放鬆横隔膜—基本是一種被動行為，然後回復到原來的穹頂型，這樣減小胸腔的容積，提高肺部的壓力，把肺部的空氣壓到外部的低壓區。在深度呼吸的时候肋間肌也參與運動，除了使横隔膜收縮的更緊外，肋骨也會向外擴張，這樣增加胸腔的容積把更多空氣吸入肺部。此外，頸部和喉部的肌肉群也會收縮或者放鬆來減慢或加快呼吸的速度。另外，腹腔壁的肌肉（外斜肌，内斜肌、横肌和直肌）在人體進行舉重和突然的爆發性的運動時，通過收縮來保持脊柱穩定。
With the scientific understanding of breathing outlined, we can better appreciate, from a Western point of view, the importance of breathing in Aikido. Aikido ("Ai" = blending, joining; "Ki" = internal, life energy; "Do" = way, path) training requires a holistic retraining of the of the mind and a complete reconfiguration of the muscles in the body is necessary; one must learn to deconstruct their present conceptual system and unlearn all previously learned and conditioned responses. Technique alone is not sufficient in Aikido; the psychophysiological state of the Aikidoka is more important than the mechanics of movement. Aikido proficiency requires one to extend Ki, and the Aikidoka must be in a centered state of being to successfully do so. Aikido techniques should be executed through one’s hara –the location of one’s spirit (source of Ki) and one’s center of mass, located about two inches below the navel. One’s awareness radiates outward from the hara, bestowing equanimity, stability, and freedom from doubt and anxiety. The hara is also the one’s physical center from which all major muscle groups symmetrically radiate. Fundamental Aikido skills teach one to begin movement from the hara and allow this initial movement to flow outward into one’s surroundings. Once aware of your centered physical state, you may begin to enter a centered mental state of being. When you are centered physically and mentally, you can effectively extend Ki. Thus, a centered state of being requires both a physical and a mental transformation.
通過對呼吸活動的科學描述，我們就更加容易從西方的角度來了解合氣道呼吸法的重要性。合：結合；氣：內在生命力；道：路（博主：方法、途径）。合氣道要求對頭腦進行的全面再訓練，以及對肌肉的全面調整。一個人必須忘記現在的概念體系和以前所學的東西（博主：针对西方的文化和武术背景）。單純技術在合氣道裡是不夠的，合氣道的心理和生理狀態比運動技能本身要重要的多。純熟的合氣道要求用氣，合氣道練習者要達到此目的必須全神貫注。合氣道技術要用丹田－人的靈魂所在（氣的源頭），在人的中心，位於臍下二寸。人的意識來自於丹田，要保持鎮定和平和的心態，不要有焦慮和不安。丹田也是身體各主要肌肉群的對稱中心。基本的合氣道技術訓練告訴人動作要從丹田開始，然後流暢地進入周邊環境。一旦知道了你身體的中心，你就可以開始進入全神貫注的境界。當你在精神和身體方面都全神貫注，你就能很好的運用氣。因此全神貫注的境界需要經歷生理和心理方面的轉化。
To extend Ki, one must center both the physical and the mental organism. In Japanese culture, breath joins the mind and the body, and breathing techniques are used to attain a centered state. In Aikido, Misogi (literally, "ritual purification") breathing focuses one’s physical and mental awareness in the hara. During Misogi breathing, the practitioner comfortably sits seiza (on one’s knees) or cross-legged, with spine erect. He slowly draws breath in through the nostrils and to the hara, and then he takes a moment to focus all of his awareness in the hara. Slowly, he releases his breath from the hara and out through his mouth, while visualizing all tension, negative emotion, and illness leaving his body with the expelled breath. After many repetitions, the practitioner will begin to relax and feel revitalized; an experienced practitioner will quickly enter a trance-like, hypnotic state, and, among other experiences, he will "see" a thick, cleansing fog being drawn into the nostrils and a murky cloud exiting the mouth. Therefore, breath is one’s peace, freedom, and power, i.e., one’s centered state. This centered state resembles accounts of the physical and mental state of great athletes at the height of achievement, sometimes referred to as "entering the zone" in athletics. Similarities between being centered and entering the zone are thoughtless, reflexive action, heightened awareness of oneself and one’s surroundings, time dilation, merged peripheral and focused vision, and diminution of physiological reflex mechanisms.
為了運用氣，人必須使身體和精神都集中。在日本文化中，呼吸是連接心靈和身體的，呼吸技法也是用来實現集中精神的。在合氣道中，“身掃除”（译者：“身扫除”是日语，就是洗澡，引申为净化身心。）呼吸法用來把身體和精神方面的意識集中在丹田。在“身掃除” 呼吸訓練中練習者可以正坐或者盤腿坐，脊背正直（博主：坐禅）。他慢慢吸氣，從鼻孔吸入丹田，然後全神貫注、意守丹田。他再慢慢地從丹田提氣，從嘴吐出，同時想像所有緊張、消極情緒和疾病通過吐氣排出體外。通過多次反覆，練習者會感到輕鬆和重新獲得活力；高級的練習者能很快進入恍惚、彷彿催眠的狀態，在其它練習中，他會看到一股厚重的、清潔的霧吸入鼻孔，濁氣從嘴裡呼出。因此，呼吸就是他的平静、自由和力量（禅定 by：一网不捞小鱼儿）。這種全神貫注的狀態匯集了正值顛峰狀態的運動員的多種精神和身體方面的最佳狀態，它的特點是無思想、放鬆、對自己和周圍事物的清晰意識等．．．
With the physical and the mental state centered, the Aikidoka can now extend Ki in the execution of his techniques. First, the Aikidoka must reflexively react to an attack, and, to successfully do so, he must be aware of the automatic system regulating breathing patterns in the body. Second, the Aikidoka must enter and remain in a centered state of being, and, to successfully do so, he must become familiar with and eventually learn to control the CNS’s response to increased demands of oxygen required to sustain heightened activity levels. Third, he must learn voluntary control over muscles involved in breathing to produce efficient breathing and coordinated, effective movement.
當精神和身體實現了全神貫注，練習者就可以在技術動作中運用氣。第一、練習者要對受到的攻擊做出反應。要做到這點他必須意識到他有控制呼吸的內在系統。第二、練習者必須進入並保持全神貫注的狀態，為了做到這點，他必須熟悉並最終達到控制中樞神經為適應高强度運動對增加供氧的要求。第三、他必須學習無意識地控制調節呼吸的肌肉，達到有效的運動。
When a beginning student of Aikido is attacked, his unconscious bodily reactions will cause his breathing and movement to be inefficient. His natural breathing pattern will increase in tempo and depth, causing a greater but inefficient exchange of respiratory gasses. His throat and neck muscles will contract which protect the soft tissues under the muscle but also lead to restricted airflow. Muscles in the abdominal area will contract to form a more solid base, but are often overstimulated, depleting energy reserves. The number and frequency of neural charges will increase causing his senses to be heightened, but the beginner will become overwhelmed by sensory input, causing confusion and disorientation. The increase in neural charges also causes natural reflexes to be enhanced, but can lead to overreaction. All of these natural responses begin with heightened breathing activity, and are inefficient and not conducive to sustained movement. On the other hand, the expert Aikidoka is cognizant of his body’s reaction to automatic systems, can control his central nervous systems’ response to an attack, and has learned voluntary control over unconscious bodily movements.
當一個合氣道的初學者受到攻擊時，他無意識的身體反應會導致呼吸和運動方面效率的降低。他自然的呼吸模式將加快和加深，導致強度增加但是效率降低的呼吸方式。他的咽喉和頸部會收縮，這樣可以保護肌肉之下的軟組織但是導致呼吸氣流受阻，腹部肌肉也會收縮，但是常常由於過度刺激造成能量消耗。神經方面的負荷將導致意識的加強，初學者會因為刺激過強而頭腦混亂和不知所措。神經方面的負荷也造成自然反應的加強，但是也會使他做出過度的行為反應。所有這些自然反應都是從加快的呼吸活動開始的，也都是有損於進行有效的持續運動。與此相反，合氣道高手能意識到自己身體的自然反應，能夠控制中樞神經對外界攻擊的反應，學會控制身體的無意識動作。
By focusing on the automatic breathing pattern generated by the CNS, the advancing Aikidoka will become aware of this natural cycle, and he will soon realize that the natural pattern is often times too rapid for present activity levels. In addition, one will recognize that the throat and neck muscles are tensed up, causing airflow to be restricted. Recent neurological studies of the brain have demonstrated the plasticity of the human brain. In other words, the brain is not immutably "hardwired," and it may reorganize itself to better serve the organism and adapt to its changing internal and external environments. Since we have the ability to retrain our automatic breathing rhythms, we have the ability to customize more efficient breathing patterns; typically a slower, deeper pace is most suitable. Also, the Aikidoka will learn to relax muscles involved in breathing that will up open airflow. Thus, the body will have a more efficient mechanism to supply its tissues with oxygen, while allowing the body to relax by decreasing the number and intensity of neural impulses reaching the CNS’s breathing center. Furthermore, the Aikidoka can dampen reflex responses or learn to reconfigure emotional reactions to events, which always seem to accompany the CNS’s response to a changing environment, such as a perceived threat or an attack. It is plausible that if we can exert control over our automatic breathing mechanisms, we can exert control over other automatic body responses such as reflex responses or emotional reactions to stressful situations.
通過專注於中樞神經產生的呼吸模式，高级的合氣道練習者會感知自然的氣息循環，他會意識到自然的模式比現在的運動模式要快很多倍。他也會知道咽喉和頸部肌肉的緊張會使氣流受阻。近來的神經學研究證明了人腦的可塑性。換句話說，人腦不是不變的線路，它可以調整自己來更好的為機體服務，適應內外部的環境。因為我們有能力重新訓練我們的自動呼吸節奏，我們就能使呼吸模式更加高效。比較典型的就是用一種更慢、更深的節奏是比較合適的。還有，合氣道練習者會放鬆呼吸肌來增加氣流的流量。因此，人體有一種更加有效的方式為組織供氧，這種方式是通過減少中樞神經呼吸中心接受的神經脈沖的次數和強度，從而使身體放鬆來實現的。合氣道練習者能夠遲滯自然反應，或者學會調整我們對外部事件的情緒反應，這種反映通常伴随着中樞神經對外部環境變化的反應，比如感知到的威脅或者攻擊。我們認為如果控制了內在的呼吸系統，我們就能對身體其他的自發反應進行控制，比如對令人焦慮的情況的自發反應和情緒反應。
Although we can consciously control our breathing patterns and other bodily responses, most of our preprogrammed responses are conducive to our survival. For example, if a man takes an extended series of deep breaths or holds his breath for too long a duration, the brainstem will take over breathing patterns, making it impossible to kill yourself by holding your breath. However, these general, preprogrammed responses, propagated by nature through species, can be altered to better suit the individual. For example, since biomechanics requires muscle force against a stationary object to produce bodily movement, muscle contractions must occur; however, the typical person overexerts himself on simple, preprogrammed movements, such as climbing stairs, because of a lack of efficient movement. So the Aikidoka strives to have the most efficient movement with the least amount of muscle contraction, i.e. the strongest, most supple movement with the least amount of energy expenditure. This means that the Aikidoka’s stabilizer muscles, including those around the abdominal area, are minimally contracted to effectively stabilize a base. The same customized alterations can be accomplished in breathing, in emotional responses to stressful situations, in heightening or dampening physiological reflex responses, in heightening perceptual awareness, and in maintaining relaxed, erect posture which is essential to good airflow and efficient bodily movement.
儘管我們可以有意識地控制我們的呼吸模式和其他身體反應，但是我們絕大多數的先天反應，對我們的生存而言是有利的。比如，如果一個人進行一連串的深呼吸或者長時間憋住氣，腦幹就會接管呼吸系統，使我們不至於把自己憋死。然而這些先天模式是可以變化的，以便更好的適應環境。例如：生物力學要求肌肉通過對固定物體發力來推動身體的位移，肌肉收縮是必然的。而一般情況下，由於不會有效的運動，人們都會過度用力，比如上樓梯。所以，合氣道練習者努力達到用最少的肌肉收縮產生最有效的運動；換句話，最少的能量支出產生最強的運動。這意味著合氣道練習者身體上內於穩定的肌肉，比如腹部肌肉，用最小的收 縮動作來穩定身體。同樣的變化也可以用在呼吸上，用来控制在令人焦慮的情況下的反應，用來加快和放慢生理自發反應，用来提高感知能力，用来保持放鬆。保持軀體正直是使氣流通暢和身體有效運動的基本條件。
In summary, the first step toward efficient, controlled breathing is awareness; you must concentrate on your current breathing patterns, and you must believe that you can change your nature –because you can. The second step is optimistic, diligent, and patient practice. Systemic body changes do not happen overnight, or even in a few months; they happen over the course of many, concentrated practices. The third and most crucial step is reflection: you must look back upon your progress and acknowledge your small gains in voluntary control over your inherent breathing mechanism. In this way, you can fully utilize the fruits of your endeavors, and you may begin to refine the changes you have made and begin new systemic body changes.
總之，向高效控制呼吸方式邁進的第一步是意識；你必須把思想集中於現在的呼吸方式，你也必須相信你能改變自己－因為你能够。第二、是樂觀、勤勉和耐心的練習。身體上系統性的變化不是一夜之間發生的，也不是幾個月能改變的，這種變化是要經過大量精神高度集中的訓練造就的。第三、也是最重要的是要反思，你必須不斷回顧自己的過程，以及在控制内在呼吸機能方面取得的每個小成就。通過這種辦法。你就能充分運用自己實踐和努力的結果，不斷提高，不斷改進。
James Loeser has his M.S.from Northwestern University, in Biotechnology - Specializing in Medicinal Chemistry /
Bioinformatics. He is a student of Aikido and a dental student at the University of Illinois at Chicago.
詹姆斯．罗瑟 西北大學生物技術學碩士，主攻藥物化學，在伊立諾伊大學期間學習合氣道。
文章出處：http://5iaiki.blog.sohu.com/144404046.html