Controlled breathing enables you to increase or decrease the amount and flow of chi in your body.
This style is mostly used by beginners and the easiest of the three.
Stand with your feet shoulder width apart with your arms loosely at your sides. Relax your body and calm your mind while focusing on standing still. Maintain this position for 15 minutes.
As you should be concentrating on standing still, your breathing will remain natural, which is the whole point in the exercise. Also, it gives beginners the chance to concentrate on the Wai Dan exercises until they are sufficiently proficient in the exercise.
This is a deep breathing style that moves with your stomach. When you inhale, inhale deep into the stomach, pushing it out as far as possible. As you exhale let your stomach muscles contract, pushing all air out of your lungs. This exercise alone will raise energy in your Dan Tien which you can then move through your body.
Taoist Reverse Breathing
This is the exact opposite of the Buddhist style. When you inhale, you pull in your stomach while when you exhale you move your stomach as far out as possible. This style is used for moving chi strongly through your body to achieve results such as increased muscle strength or the emission energy from your body for various reasons.
There are a few variations to this technique. They all share the rhythm inhale, hold, exhale, hold. The main difference is just the length of time you stay in each stage. 4-4-4-4 for example would be 4 seconds inhale, 4 seconds holding, 4 seconds exhale and 4 seconds holding again. 1-4-2 rhythm would be 5 seconds inhaling, 20 seconds holding, 10 seconds exhaling.