Dantian, dan t'ian, dan tien or tan t'ien loosely translates as "elixir field", "sea of qi" or simply "energy center". Dantian "focal flow centers of qi" are important focal points in meditation and exercise techniques such as qigong, martial arts such as Tai Chi Chuan, and traditional Chinese medicine. Wikipedia (English)
Dantian, often translated as the elixir field, is the core energy center of our body. Dantian is different from chakra. Dantian is a reservoir of energy, whereas chakra is a passage.
In Chinese medicine, we see three dantians in the body: lower, middle and upper dantian.
Lower Dantian
The lower dantian is located a few finger widths below your navel and is the Hara area in Japanese tradition. It houses your vital energy, strength, and essence. The lower dantian is of primary importance as it nourishes the other two. It is a central focus in meditation practices, martial arts, and Eastern medicine.
This dantian contains our Qi (energy) reserves, which are our prenatal Qi that we inherit from our parents. It is the energetic and structural center of the body.
What is Ming Men?
In the lower dantian is the Ming Men. Also known as the Gate of Life, the Ming Men houses both our primary Yin and Yang energies. Our Jing or Essence is stored here, our most Yin and precious substance that holds the seed of our potential.
From this area also arises our Yuan Qi, the primal vitality that fills the channels to stimulate the function of the internal organs. This is the Imperial Fire, the source of warmth and vitality. Ming Men is so important that the DU4 acupuncture point is named after it!
Middle Dantian
The middle dantian around your solar plexus. It is related to your breath, mind, love, and internal organs. It is where we maintain connection with ourselves and others.
The middle dantian is vital for the creation of postnatal Qi. This is the renewable energy we receive throughout our lives from our diet and breathing. This nourishes our bodies and sustains our activities.
Upper Dantian
The upper dantian is on your forehead between your eyebrows or around your brain. It is related to your shen (soul), intuition and spiritual life. It is where we create the worlds around us.
Dantian's Weakness
Lower Dantian
When our energy is not focused and centered in our lower dantian, it can float upward. This disturbs our upper dantians, affecting mental and emotional well-being. This creates distress and illness. The smaller troubles in life affect us more than usual. We lose sight of our essence and purpose because we no longer live with true intention.
When this works suboptimally, we must draw on our deeper energy reserves (prenatal Qi) day by day. This is not a sustainable practice as these reserves are limited. It is similar to using renewable energy sources such as wind and solar as opposed to coal and gas.
Middle Dantian
When this area is not held and opened, we have difficulty connecting with our hearts. Our ability to experience, receive and express love decreases. Because we do not have a sense of connection, it becomes difficult to find inspiration.
Upper Dantian
When our upper dantian is struggling, we have difficulty forming our forward vision. Our expression of vitality becomes dull, often seen in the (missing) sparkle in our eyes.
This is usually the area where we live our lives. It is a very heavy approach that tends to tip over. If actions come only from the upper dantian, there is a disconnection from our hearts and our essence. This leads to a life that is not in line with our values and mission.
How to Strengthen Dantian
Strengthening and grounding oneself in the lower dantian will benefit the other dantian. Of course, there is more work that can be done to maintain health in these areas.
Lower Dantian Breathing Exercise
We can strengthen our lower dantian to build and hold our qi. Lower dantian breathing benefits us by helping us feel healthier, less stressed, and happier.
Having a stronger core means you are less vulnerable to falling off balance. This means we can be more stable physically, emotionally and mentally.
A simple meditative practice can be done as follows:
• Maintain a still and upright posture.
• Feet shoulder width apart
• Knees slightly bent to avoid locking
• Pelvic floor pulled forward
• The spine is straight
• Neck pulled back
• Head straight
• Imagine a rope running from the top of your head, down your spine, to the ground between your feet.
• Breathe deeply and into the lower dantian
• Expand the lower abdomen during inhalation as the diaphragm expands.
• Allow the focus of the mind to rest in this lower dantian.
• Observe the Qi as warmth fills this vital center with each breath.
To help you stay in this area, you can place your hands on top of each other on the lower dantian. For men, the left hand should be underneath, and for women, the right hand.
This can be practiced for 10-15 minutes every day or longer if desired.
Conscious Action
In martial arts such as Tai Chi or Aikido, the lower dantian is the primary focus. By keeping the attention centered, movement becomes easier. Physical movements are stronger, more purposeful, and smoother when they come from this center.
Action requires less energy because it comes from the center of your essence. By focusing on the lower dantian, you become more stable and grounded. This applies to both physical movements and the movements in our lives. Mastering the art of movement from your dantian takes time and practice. It is best learned from a teacher who can correct your posture and guide you through the process.
Dantian Breath
Dantian breathing practice has the effects of free circulation of energy, warming the body, reducing the feeling of fatigue, having clearer ideas, needing less sleep, and greater tone.
Dantian Breathing Method:
Breathe through the NOSE while inhaling and exhaling. It should be done naturally; we are simply observers of what is happening. Make sure that the lungs do not appear to be full, that the ribs do not spread apart or move as little as possible, and that the collarbones do not rise.
• Initially, we can imagine a balloon placed in the lower abdomen, at the level of the perineum, expanding with a strong air blow to the abdominal walls during inhalation and retracting during exhalation, the air then condensing in the center of the balloon.
• As one becomes comfortable with the process, one begins to lengthen the breath more and more, so that consciousness becomes one with the breath. When we do our Qi Gong movements or static poses, we allow the balloon to inflate and deflate on its own, rather than actively breathing.