Tai Chi as a Holistic Health Regimen

Legend says . . . A Taoist monk walking in the woods came upon a snake and a crane fighting. He stood and watched the exchange between these two creatures. As the crane advanced upon the snake, it would yield coiling its body, waiting for the crane to advance. When the crane did, the snake expanded itself at its enemy, but the crane merely slapped the serpent aside using its wings and the snake's momentum.  The battle continued for some time until both creatures realized neither one would win, and they went their separate ways. And from that battle, the monk created Tai Chi Chuan.  Tai Chi Chuan, which means into GRAND ULTIMATE FIST is an ancient internal martial arts that emphasizes slow moving exercises, performed smoothly and accurately, with the muscles as relaxed as possible and the mind absorbed in each movement. Embodying Taoist philosophy, Tai Chi utilizes a balance of YIN (yielding) techniques and YANG (expanding) techniques, which uses abdominal breathing as a focal point to garner a meditative state of mind. By focusing the mind in this manner, we balance our thoughts in the here and now rather than the past or future, reducing the anxiety created by too many thoughts bombarding the mind. Also according to Chinese theory, the abdomen or DAN TIEN is the storehouse of CHI and the center of our body's balance. Abdominal breathing allows the practitioner to fully exercise their lungs, allowing for greater oxygenation of the blood and thereby increasing energy.
Deep breathing can also reduce strain upon the heart by engaging the diaphragm in the respiratory process.  Based on spherical movements, Tai Chi postures emphasize the full range of motion of our joints, releasing the compression between them, enhancing posture, and strengthening our ligaments and tendons. By strengthening our ligaments and tendons, a relaxed strength (absent of muscular tension) is cultivated by the practitioner. This allows the body's energy or Chi to flow freely, cultivating a balance between the mind, body, and spirit.  Most practitioners begin to feel their Chi as a warm tingling energy that permeates the hands and soles of the feet. With time and practice, this warmth can be directed throughout the body, showering the practitioner in euphoric energy. Tai Chi is not designed to promote muscular size or enhance physical endurance as Western exercises emphasize. Instead, it is used to stimulate the internal organs gently to enhance their ability to evacuate toxins and promote youthfulness, longevity, energy, and mindfulness.  However, Tai Chi is an excellent addition to Western exercises. Through combining of the mind, body, and spirit in the present, anyone can learn to meditate an action. Any activity, such as bodybuilding, cardio training, walking can become an expression of moving meditation . . . an expression of Tai Chi. One does not just experience the activity, one becomes the activity.  Clinical studies have shown that Tai Chi practice can lower blood pressure, reduce nervous tension, and benefit the immune, digestive, cardiovascular, and respiratory systems. It is self healing through energy placement, and it is an important part of Chinese medicine. By practicing Tai Chi, a practitioner can achieve excellent health of the whole being and transcend the stress of the modern world. Prepare to be calm like a mountain and flow like a river

Breathe Of Life

It is the first act we commit upon entering this world and the last. Breathing as a form of therapy has been utilized by many different cultures for thousand of years. It is the root of many disciplines including yoga, qigong, and meditation for cultivating the mind, body, and spirit. In fact, newborn infants are masters of deep breathing . . . a discipline many of us as we grow older tend to abandon. We tend to breathe shallow breaths, only using a small portion of our upper lungs to oxygenate our blood and detoxify poisons. I would like to examine the process of breathing and the various types of techniques described the "Tao of Health, Sex, and Longevity" by Daniel Reid.  As we intake air through our nostrils, accumulated toxins (dust, pollen, and bacteria) are captured by our nose hairs, minimizing the possible irritants from entering our bodies. The air travels through our sinus cavity then into our throats and finally into the lungs. Our lungs are spongy tissues comprised of dense network of tubes that progressively become smaller. There are two major tubes known as bronchi separate becoming the smaller branches known as bronchioles. The bronchioles lead to 300 hundred million tiny air sacs called alveoli that collect the air. About 21 percent of the air we breathe actually contains oxygen. Within the alveoli, some of the oxygen is phased into the blood stream while the remaining carbon monoxide (dead air) is exhaled out. This is what normally would occur during breathing. However there are many factors, which contribute the disharmony of breathing. Factors, such as, smoking, pollution, ignorance, constipation, and plain-old laziness rob us of our most precious gift . . . the breath of life.  According to Mr. Reid, one of the major contributing factors to our shallow breathing is ignoring our diaphragm. The diaphragm is a condensed fibro muscular sheet that lies beneath the lungs and above the abdomen. It open and closes moving air in and out of the lungs. If you simply relax and inhale slowly, watching your belly slightly bulge then slowly (without tension) exhale until your belly compresses, you have engaged the diaphragm. You can feel a tangible feeling of relaxation almost immediately and afterwards. Best of all it’s free and can be done anywhere. Yet, disease and disharmony can rob us of this benefit. Clavicular breathing is a situation that occurs in asthma and emphysema sufferers. It occurs when the clavicles (collar bones) are raised; highlighting the upper, shallow part of the lungs. Many times breathing must be done in rapid succession in order to receive more oxygen. A person performing this act may appear similar to a panting dog. Unfortunately, clavicular breathing often strains the heart because the heart must pump harder through the lungs. Clavicular breathing can be experienced when you feel anxious or stressed also. Simply look at anyone who is stressed out their shoulders are usually hunched and their breathing is short. Now, we all understand what toxic changes are occurring within the body due to stress and how our bodies are being affected.  As I mentioned earlier, breathing has been therapy utilized for thousand of years by various disciplines, including the ancient Taoist. In a nutshell, Taoism is a philosophy, which seeks harmony and balance in all things. It has influenced martial arts such as Tai Chi and Ba Gua, as well as, Traditional Chinese medicine. Breathing is so important to Taoist they measure their lifespan not in years but in breaths. They consider the act of breathing occurs in four parts. 
INHALATION: With your body relaxed and the spine straight, you want to empty your lungs and abdomen completely with a forced contraction. Now, slowly inhale through the nose guiding the air through the lungs into the diaphragm until the belly slightly protrudes. Once the lower lungs have filled continue to breathe, filling mid-lungs then the upper lungs. Please make sure that you do not force any part of this technique as it will place unwanted strain upon the system. Also, it is not necessary to completely fill the lungs on each inhalation. Rather, you can fill the lungs with about two-thirds of breath. 
RETENTION: The act of breath retention we usually experienced either when we stressed, exerting, or holding our breath to escape some foul odor that we have come across. However, holding one’s breath actually have some benefits for us. When the breath is brought into the belly, our lungs are still. This is considered womb breathing because it is similar to when the fetus receives oxygen through the umbilical cord and not the lungs. As we retain our breath, the heart beats slows, blood pressure is lessened, and cells begin to breathe. Cellular respiration occurs when the cells begin to break down sugars, releasing oxygen and excreting by-products into the blood to be cleansed from the body. Also, you may experience heat and even perspire after about fifteen minutes of deep breathing exercise. Our lungs are also enriched with blood and additional oxygen, as well as, eliminating carbon dioxide. Breath retention also produces body heat, which can useful for those who live in colder climates. Now, breath retention should not be done for long periods of time and it is best to find a qualified instructor in either yoga or tai chi to better guide you with this stage of practice. 
EXHALATION: Now that you have held your breath it’s time to release it. For Taoist, exhalation is more important than inhalation. Slowly, exhale through the nose and keep your tongue gently pressed to the roof of your mouth. When the tongue is pressed against the palate, outgoing breath is slowed. If at any time during the exhalation, you find your breath burst out, you have held your breath too long. Now, you want to empty your lungs in the opposite manner that you inhaled (top to bottom). Once the lungs are emptied contract the stomach to compress the inner organs and pump extra the blood accumulated during the inhalation. Finally allow everything to relax.  PAUSE: during this final stage of breathing, it is important to close the glottis so air does not rush back into the lungs immediately. Wait for a few seconds, then begin the process once again. If you have to gasp for your next breath, you have waited too long. Everything involving Taoism always seeks balance.  This is simply one technique used in the art of breathing. With so many disciplines, there are various ways to improve our health, but the best path is the one that suits you the best. Thank you for time and see you on the path.