An Introduction to Some of the Health Benefits of Tai Chi
by Dr. Paul Lam
Tai Chi is an internal art, being internal can mean many things to different people. This article will attempt to define the different aspects of the internal components and discuss some methods to improve for them.
I think of the internal under three categories: the body, mind and spirit. The internal body means the organs, joints and ligaments, Qi (life energy) and Jin (the force): that of the mind is the conscious cognitive process (thinking), and spirit being controlled by mainly the unconscious part of the mind. Tai Chi trains us to integrate these three components, yet sometimes we need to separate them in order to work on each aspect. It can be easier working on one aspect at one time.
The Body: Internal Organs, joints and ligaments
When practicing Tai Chi, all internal organs, joints and ligaments are involved and exercised. Breathing technique is an important part of Tai Chi, which exercises and expands the lung capacity, thus improves its function. Breathing technique is also the basis for Qigong.
Breathing should be slow, even and continuous the same tempo as you execute your Tai Chi movements. You should use the diaphragm whenever possible. Your breathing should not be forced.
The abdominal breathing method
Imagine that as air is traveling through your nose, down the trachea (airway to the lungs), and fills the lungs and then the abdomen, your abdomen is extended with the air, making it bulging gently outward. Then as you breath out and the abdomen contracts and you can mentally picture the air expelling from abdomen, lungs, trachea and finally through your nose. (Physically, air does not enter your abdomen. This is a method using guided imagery to help utilize your diaphragm to open up more air space in your lungs.)
The benefit of breathing methods
The benefit of exercising the lungs is to increase their capacity and to improve relaxation. Using the diaphragm opens more lung space, which is not utilized in normal breathing. We know breathing is closely related to your mental state, eg. if you are excited or nervous you breath faster and shallower and if you concentrate to breath slower, and deeper, you will become calmer. Deep slow breathing creates pressure in the chest cavity, this alternative pressure gently massages the heart. Deep breathing also creates an indirect pressure to the abdominal cavity causing a similar massage effect to the intestines and stomach. Breathing is known to be an essential technique for yoga, pre-natal exercise, physiotherapists and Qigong because it is effective.
At the same time, all the other internal organs are involved. While the heart is having a gentle work out, the stomach and the endocrines (organs that secrete hormones eg pancreas that secretes insulin) are also being exercised. We have two opposing nervous systems within our body, the sympathetic nervous system and the parasympathetic nervous system. The sympathetic system secretes stimulating hormones into the body, such as adrenalins, which, in long term, can be harmful to the body. The sympathetic system operates created when you are nervous, stressed, or fearful. The Para-Sympathetic system is opposite, it has a calming and enhances healing and is stimulated by gentle exercise and relaxation such as Tai Chi.
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