Mindful Breathing Practices as an Option for Coping with Trauma

This is yet another of my posts on my scholarly research into the benefits of exercise, and more specifically methods of mindfulness (such as qigong) as treatments for mental health ailments.

Various types of traumas exist such as that of child abuse, sexual abuse, domestic violence, community violence, non-interpersonal trauma, death, or serious illness of a loved one, being bullied, physical assault, threats of aggression, exposure to combat among others. Various types of traumas can have a wide range of different psychological effects and outcomes. Potentially traumatic life events (PTLE) are negative incidents that may potentially compromise an individual’s ability to cope with a considerable amount of stress, resulting in a fear of death, destruction, or even insanity. Recent research has found that exposure to trauma is much more prevalent than previously recognized, where between 50% – 75% of individuals have encountered potentially traumatic situations. Self-medicating through use of various substances may be utilized to counter adverse psychological symptoms, however substances can also increase affective dysregulation and mental discomfort. This may lead to a vicious cycle of an increased desire to further self-medicate, creating a possible opportunity for other addictive behaviors (Levin et al., 2021).

There is evidence supporting that mindful breathing practices can be an effective alternative to using pharmaceuticals for treating those that suffer from past trauma. Mindful breathing practices encourage empowerment of the individual to be proactive towards their own wellbeing. Mindful breathing classes are becoming more popular with those suffering from trauma. While some sufferers of trauma may find mindful breathing practices to be time consuming or not worth the effort, mindful breathing practices can be effective in helping people better cope with trauma, are relatively easy to learn and practice, are generally inexpensive and available to most people.

It is estimated that more than 80% of the US population will be subject to some type of traumatic event during some time in their lives, with over 8% of those exposed going on to develop post-traumatic stress disorder or PTSD (Schein et al., 2021b). While there are many types of traumas, post-traumatic stress disorder (PTSD) is one of the most common. PTSD sufferers are more prone to experience symptoms of substance abuse, anger, irritability, depression, distractibility, irritability, sleep disorders, relationship conflicts, issues in their workplace, chronic pain, suicide, and other medical issues (Colgan et al., 2017).

A recent study reports of PTSD’s 1-year prevalence spanning from 2.6% – 6.0% with civilians and ranging from 6.7% – 11.7% with US veterans. The lifetime prevalence spanned from 3.4% – 8.0% with civilians and from 7.7% – 13.4% with veterans. Women have almost twice the 1-year prevalence of PTSD compared to men, as do veterans also having roughly twice the prevalence of that of civilians. Overall estimates are quite varied due to the underdiagnosed character of this psychiatric disorder, the heterogeneity or diversity of a population, and the potential for misdiagnosis. Various subpopulations have been reported to have higher prevalence of being diagnosed with PTSD such as emergency 1st responders, American Indian/Alaska Natives, trans-masculine individuals, persons with substantial substance use, those having attempted suicide, females with previous military sexual trauma, and refugees. Additional risk factors would be young persons, females, lower income individuals, and those with mental health disorders (Schein et al., 2021b).

Mindfulness is based on philosophical perspectives from Buddhist teachings, where one would focus on sustaining their attention in a specific manner, with intent, without judgement, and having a purpose, while striving to be present in the moment (Kabat-Zinn, 2003). Mindful based interventions (MBI) are rooted in methods that had been distilled over thousands of years in Eastern philosophies. Most of these methods require the individual to become strongly motivated to commit to making conscious changes in their everyday lives (Marzillier 2014). Researchers have classified 12 various categories of mindfulness-based interventions (MBIs) which would include focused attention, redirecting disturbing thoughts of events, letting go of negative thoughts, emotions, or physical pain. Also, relaxing/calming and slowing down, coping with sleep disorders, thinking logically and rationally, mantra techniques, reduction in flashbacks, sharing of thoughts and feelings more constructively, and self-awareness of spirituality (Colgan et al., 2017). MBI methods also may include breathing-based meditation (with rhythmic breathing), mindfulness meditation (participants strive to remain present), compassion meditation (loving‐kindness meditation) and Transcendental meditation (practitioners repeat or focus upon a mantra) (Haider 2021). Consistent practice with personal experience in applying mindfulness to one’s own life on a daily basis, is a basic requirement that is found with all the MBIs. Mindfulness-based stress reduction (MBSR) has integrated basic techniques from yoga and meditation to the benefit of people who had never imagined implementing such methods (Marzillier 2014). Mindfulness-based stress reduction (MBSR) was first introduced by John Kabat-Zinn, focuses on the practice and refinement of mindfulness techniques, specifically of sitting meditation, body scanning, and mindful movement of the body with methods of yoga and tai chi (Reangsing 2021). It is important to note that not all mindfulness-based interventions are considered as being yoga, tai chi and qigong. However, by their definition yoga, tai chi and qigong are mindfulness-based interventions in that they all utilize within their practices the concept of mindful breathing (MB). MB is basically where the practitioner attempts to bring sustained awareness to their breath as it enters through their nostrils and then rises and falls in their lungs with each following respiration. There are many more methods that vary in their specific benefits and relative complexity.

A study was conducted for 6-weeks as part of a bigger study at the Oregon Health and Science University (OHSU) Neurology Department ongoing from 2009-2013, with 102 veterans (96 males and 6 females) having been previously diagnosed with chronic PTSD and averaging 52 years of age. The goal of this study was to research the physiological benefits of slow breathing (SB) compared to mindfulness, in people with PTSD. The participants were tasked with engaging with 1 of 4 mindfulness methods consisting of mindful breathing (MB), slow breathing, body scanning (BS) or sitting quietly (SQ). Participants using MB techniques used a tape or CD of a 20-minute guided meditation, where they were to practice daily at their homes. They were directed to sit upright while attempting to bring their awareness to that of their breath as it entered through the nostrils and then fell to their chest and abdomen. If their focus strayed from the breath, they were directed to just acknowledge the distracting thought, allow it to pass, and then return awareness to their breath. The study results reported six key benefits from the participants’ responses, which consisted of a greater ability to relax, an improvement in coping skills, an enhanced awareness of being in the present, an increase in nonreactivity, an improvement in nonjudgmental acceptance, a reduction in stress reactivity and less physiological arousal. The participants in the body scan and mindful breathing groups, reported more positive benefits in reducing PTSD symptoms, then those in the slow breathing or quiet sitting groups (Colgan et al., 2017).

A randomized control trial from 2014 included 21 US veterans diagnosed with PTSD. Participants were introduced to breathing-based meditation utilizing Sudarshan Kriya Yoga, where they took part in a 7-day, 21-hour total intervention with a daily group yoga class lasting for 3 hours. At the end of the intervention, members reported reductions in anxiety symptoms, and a lower rate of breathing. In a similar study with 102 veterans in 2016, participants were randomized to 3 different types of MBI being that of sitting quietly (SQ), slow breathing (SB), mindfulness meditation (MM), MM with SB, and SB with a biofeedback device. SB and MM groups met once a week for 6 weeks while practicing at home and on their own for 20-minintes a day. The results reported the most improvements in PTSD symptom scores in the MM group, with the next most being the MM plus SB group, followed by the SQ group and finally the SB group (Haider 2021).

Depersonalization disorder (DPD) is another condition that may result from exposure to traumatic events. Symptoms of DPD would be delusions, or a feeling of being an outside observer to one’s own actions, feelings, thoughts, and sensations, while also experiencing a detachment in regard to their surroundings. Research supports that mindful breathing may immediately help DPD patients reduce feelings of depersonalization by increasing feelings of being grounded. The theory is that by directing self-awareness towards the physical sensations of one’s own breathing while listening to particular sounds, patients become more grounded in focusing on their breathing than losing themselves in ruminative self-observation. Ruminative and detached self-observation are thought to be key components in mechanisms that regulate depersonalization. Mindfulness exercises may allocate cognitive resources to limbic and insular cortices pathways that process emotional stimuli and thereby aid in managing damaged self-awareness (Michal et al., 2013).

Other research finds that there is a strong correlation between reduced orbitofrontal and ventromedial prefrontal cortex (vmPFC) blood circulation derived from childhood emotional abuse, where individuals had experienced repetitive stressful events over a particular length of time. The orbitofrontal and vmPFC sends signals to the amygdala. There is speculation that a deficiency in consistent orbitofrontal and vmPFC activity, along with hyperactivity of the amygdala responding to repetitive stress, might be a strong indicator of being susceptible to depression. Further research indicates that healthy adults may be able to consciously control their emotions by increasing their vmPFC activity if exposed repetitively to a stressor. This is important to note that from previous research, that repeated mindful breathing over a prolonged period of time, can result in reduced agitation of areas of the brain that regulate emotional status such as the amygdala and thalamus, and imagery memory management from the hippocampus and fusiform gyrus (Wang et al., 2013).

Traditional Chinese Medicine (TCM) offers a much different perspective on trauma, from that of allopathic medicine. TCM views our life force or qi, which can become blocked, depleted, scattered, and even injured by a wide spectrum of environmental and psychological causes, such as trauma. TCM recognizes that trauma can be directly experienced and even inherited from our parents. Injuries to one’s qi from external factors as well as traumatic events, affect the energy meridians which transport qi, as well as the physiological organ systems (Aanavi, 2014). One of TCM’s branches of treatment is qigong, or literally translated to “breath work”. Taijiquan (tai chi or taiji) is perhaps the most commonly known type of qigong practice. Qigong offers a huge curriculum of traditional practices that can cultivate, increase, focus, and even heal one’s qi through specific physical exercises and deliberate regulated breathing methods. Qigong offers both medical and martial applications through mindfulness and self-awareness. Recent studies regarding Tai chi qigong (TCQ) practice reported overall high satisfaction. There were no apparent negative reactions nor side effects. In one study participants noted muscle soreness that decreased later in the treatment duration. Other reported that participants found the sessions to reduce stress, were relaxing and/or calming and showed a reduction in mental health symptoms of PTSD, such as anxiety and depression. Other studies reported of increased feelings of empowerment and control over their symptoms. Also, better sleep quality, reduction in pain, improvement in physical functioning, increased ability to focus. One study did note some obstacles in their participation, like scheduling conflicts, emotional issues, work conflicts, transportation challenges and physical or health-related limitations (Niles et al., 2022).

While these studies do offer much to contemplate regarding the many psychological and physical benefits from such practices, the data needs to be more accurately and purposefully organized and compiled. There are many more factors that come into play regarding the efficacy of mindful breathing practices that many of these studies did not address, such as length, duration, and intensity of a particular practice session. Additionally, the type or style of the methods as well as the attitude, experience, and qualification level of the instructor, and sometimes the student/patient can have effects on desired outcomes from practicing these methods. Regardless of these factors, studies do support mindful breathing practices as being an effective treatment option for coping with past experiences from trauma events.

References

Aanavi, M. (2014). Trauma, Qigong, And Trust. California Journal of Oriental Medicine (CJOM), 25(1), 23–25.
Colgan DD, Wahbeh H, Pleet M, Besler K, Christopher M. (2017). A Qualitative Study of Mindfulness Among Veterans With Posttraumatic Stress Disorder: Practices Differentially Affect Symptoms, Aspects of Well-Being, and Potential Mechanisms of Action. Journal of Evidence-Based Complementary & Alternative Medicine. 2017;22(3):482-493. doi:10.1177/2156587216684999

Haider, T., M.P.H., Dai, C., PhD., & Sharma, M., PhD. (2021, Winter). Efficacy of meditation-based interventions on post-traumatic stress disorder (PTSD) among veterans: A narrative review. Advances in Mind – Body Medicine, 35, 16-24. Retrieved from https://northernvermont.idm.oclc.org/login?url=https://www.proquest.com/magazines/efficacy-meditation-based-interventions-on-post/docview/2494554894/se-2

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016

Levin, Y., Lev Bar-Or, R., Forer, R., Vaserman, M., Kor, A., & Lev-Ran, S. (2021). The association between type of trauma, level of exposure and addiction. Addictive Behaviors, 118. https://doi-org.northernvermont.idm.oclc.org/10.1016/j.addbeh.2021.106889

Marzillier, J. (2014). The Trauma Therapies: Vol. First edition. OUP Oxford.
Michal, M., Koechel, A., Canterino, M., Adler, J., Reiner, I., Vossel, G., Beutel, M. E., & Gamer, M. (2013). Depersonalization disorder: Disconnection of cognitive evaluation from autonomic responses to emotional stimuli. PLoS ONE, 8(9). https://doi-org.northernvermont.idm.oclc.org/10.1371/journal.pone.0074331

Niles, B. L., Reid, K. F., Whitworth, J. W., Alligood, E., Williston, S. K., Grossman, D. H., McQuade, M. M., & Mori, D. L. (2022). Tai Chi and Qigong for trauma exposed populations: A systematic review. Mental Health and Physical Activity, 22. https://doi-org.northernvermont.idm.oclc.org/10.1016/j.mhpa.2022.100449

Reangsing, C., Punsuwun, S., & Schneider, J. K. (2021). Effects of mindfulness interventions on depressive symptoms in adolescents: A meta-analysis. International Journal of Nursing Studies, 115. https://doi-org.northernvermont.idm.oclc.org/10.1016/j.ijnurstu.2020.103848

Schein, J., Houle, C., Urganus, A., Cloutier, M., Patterson-Lomba, O., Wang, Y., King, S., Levinson, W., Guérin, A., Lefebvre, P., & Davis, L. L. (2021b). Prevalence of post-traumatic stress disorder in the United States: a systematic literature review. Current Medical Research and Opinion, 37(12), 2151–2161. https://doi.org/10.1080/03007995.2021.1978417

Wang, L., Paul, N., Stanton, S. J., Greeson, J. M., & Smoski, M. J. (2013). Loss of sustained activity in the ventromedial prefrontal cortex in response to repeated stress in individuals with early-life emotional abuse: implications for depression vulnerability. Frontiers in psychology, 4, 320. https://doi-org.northernvermont.idm.oclc.org/10.3389/fpsyg.2013.00320

I write often about topics that affect our health and well-being. Additionally, I teach and offer lecture about qigong, tai chi, baguazhang, and yoga. I also have hundreds of FREE education video classes, lectures and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Yoga as a Treatment for Post-Traumatic Stress Disorder

This post continues my scholarly research into the benefits of exercise, and more specifically yoga, its sibling of qigong and other methods of mindfulness as treatments for mental health ailments.

The Center for Disease Control and Prevention (CDC) conducted a large-scale web-based survey of 5000 adults in the United States with results reflecting that almost all were affected by at least one adverse mental or behavioral health issue related to the COVID-19 pandemic. Results also showed that more than one-quarter of the participants experienced symptoms of post-traumatic stress-related disorder or PTSD (Nagarajan et al., 2022). Post-traumatic stress disorder is described as a psychological health condition that may emerge in response to experiencing traumatic events, such as severe injuries, assault, natural disasters, and war. PTSD is a worldwide health issue and of concern in the United States, occurring across many demographics but with prevalence in affecting post-war veterans (Piotrowski et al., 2022). Alternative methods have been becoming more acceptable within the field of PTSD treatment. The purpose of this paper is to help determine how effective practices such as yoga and similar mindfulness practices can be an option when treating symptoms of PTSD. Veterans and others with PTSD can possibly benefit immensely from yoga and mindfulness methods based upon past and recent research (Neukirch et al., 2019).

Yoga and mindfulness techniques have shown to be beneficial in reducing symptoms of anxiety, depression, and other psychological health conditions in veterans as well as other demographics. These techniques can continue to be effective if individuals practice what they have learned from experiments and continue the practices while on their own at home. An important side-effect of yoga practice is the decrease in the hypothalamus-adrenal-pituitary-axis (HPA-axis) activity from physiological arousal. The HPA-axis is the main mechanism that regulates the adrenal hormone cortisol, in response to coping with stress. Prolonged elevated levels of cortisol are correlated to compromised cognitive functions (Zaccari et al., 2020).

The COVID-19 pandemic has threatened the lives of millions of people worldwide, making it a traumatic phenomenon of its own, regardless of those having suffered from the disease. Additionally, those previously hospitalized with having severe COVID-19 infection may be more likely to be diagnosed with PTSD. Separate from the disease itself, hospitalized patients may have encountered other challenges such as time away from home and loved ones, social stigmatism, and financial hardships relative to receiving treatment (Nagarajan et al., 2022).

Demographic factors such as race, age, ethnicity, education, and gender have been associated with notable variations in amounts of exposure to trauma, available support resources, and subjection to other stressors. Younger, less educated, female, and ethnic minorities may be more systematically disadvantaged with having PTSD. Experiences of specific types of traumas such as exposure to combat, moral injury situations and military sexual trauma (MST), as well as increasing trauma and other life stressors also have been connected to an increased risk of PTSD with veterans (Copeland et al., 2022).

Some of the defining symptoms of PTSD would include diminished interest in activities, irritability, recklessness, aggression, aggressiveness, avoidance, detachment from others, depression, anxiety, mood swings, sleep disorders, suicidal thoughts and tendencies, hyperarousal symptoms, intrusive memories of the trauma, reoccurring and disturbing dreams or nightmares, outbursts of anger, self-destructive behavior, difficulty with concentration and sometimes a continual and distorted sense of blame of oneself or others (Piotrowski et al., 2022).

The National Comorbidity Survey Replication (NCS-R), administered from February 2001 to April 2003, determined that Americans aged 18 years and older, had an estimated lifetime prevalence of PTSD among men at 3.6% and among women at 9.7%. The National Vietnam Veterans Readjustment Study (NVVRS), administered from November 1986 to February 1988 determined that of those veterans having served in the military during the Vietnam era, the estimated lifetime prevalence of PTSD was 30.9% for men and 26.9% for women. The prevalence of PTSD for Gulf War Veterans and Operation Iraqi Freedom is estimated to be 10.1%. Veterans having served in Afghanistan and Iraq have an estimated prevalence of 13.8%. Studies show that children having exposure to traumatic events may be subject to having a higher prevalence of PTSD, when compared to adults in the same population. Adolescents between the ages of 12 and 17 were estimated to suffer from PTSD at a rate of 3.7% for males and 6.3% for females (VA.gov | Veterans Affairs, n.d.-b).

Various treatment techniques and therapies exist that have known to offer improvement in some areas while lacking in other certain environments. Issues with unavailability of access to medical care, increased expense of prescription drugs, and the negative attitude that is often attached to those seeking mental health care. This stigma can discourage or prevent those coping with PTSD from fully realizing benefits from therapy. Common treatments for PTSD consist of cognitive-based psychotherapies and pharmacotherapies, but research reflects that 60-72% of sufferers continue to be diagnosed with PTSD in spite of receiving cognitive processing. Additionally, both cognitive-based psychotherapies and pharmacotherapies have significant dropout rates (Zaccari et al., 2020).

Sleep disturbance and disturbing dreams are considered the main symptoms of PTSD due to these being the most commonly reported in up to 70% of individuals diagnosed with PTSD. Sleep disturbance is a typical physiological response to having experienced trauma and is associated with negative emotional, behavioral, and cognitive ramifications and relative sequelae. Studies show evidence supporting dispositional mindfulness providing an important adaptive strategy for managing trauma related sleep and emotion regulation disturbances. Mindfulness activities may help the practitioner to minimize trauma-related emotional struggles and hyperarousal by becoming more aware of immediate or current emotions and combined with a nonjudgmental viewpoint in the processing of these emotions that may lead to PTSD-related sleep disturbances (Nagy, et al., 2022). Research supports that the practice of yoga can help to enhance cognitive functioning that correlates to reducing PTSD symptoms while simultaneously increasing sleep quality and quality of life (Zaccari et al., 2020).

A pilot study was conducted with 27 veteran participants diagnosed with PTSD and were recruited from mental health clinics of the Veteran Affairs Portland Health Care System (VAPORHCS). All participants had engaged in some previous type of trauma therapy. However, they were not to be simultaneously enrolled in another trauma processing therapy. The main goal of the study was to analyze the influence of specific yoga practices on response inhibition, PTSD symptoms, and relative cortisol levels in response to stress. The study incorporated trauma-sensitive yoga (TSY) that was based upon hatha-style yoga. Adjustments were incorporated for trauma sensitivity, such as instruction utilizing verbal guidance, elimination of hands-on physical adjustments, class format of a half-circle to allow participants to view the instructor and one another, and use of postures that specifically were not to facilitate adrenaline secretion. Of the 27 veterans who signed-up for this study, seventeen completed the intervention and postintervention assessment. They were required to self-report their symptoms of PTSD, and also their salivary cortisol levels at various intervals before and after practice sessions. Those that participated attended from 3 to 8 sessions total. Results showed improvements in sleep quality along with reductions in symptoms of depression, which support the previously known correlation linking sleep to depression. The change in reduced cortisol levels coincides with increases in the quality of life. This study indicated that yoga interventions such as trauma-sensitive yoga may enhance cognitive response inhibition, reduce symptoms of depression, improve sleep quality, reduce other PTSD symptoms and relative complaints (Zaccari et al., 2020).

In another study supporting that yoga and other mindfulness-based practices offer other potential benefits for treatment of PTSD. Further research highlights that yoga promotes interoceptive awareness that can be channeled to address root difficulties related to PTSD, Interoceptive awareness helps to enhance the ability to palliatively process trauma symptoms without becoming severely overloaded. Participants reported an increase in their focus on body sensations, prolonged awareness of these sensations and self-regulation of stress by addressing these sensations. (Neukirch et al., 2019). Increased interoceptive awareness as well as self-regulation of the HPA-Axis through the practice of yoga, can potentially empower those suffering from PTSD to better self-manage cognitive-based therapies, and aid in successful management of thoughts, emotions, and behaviors which affect overall health and well-being.

References

Copeland, L. A., Finley, E. P., Rubin, M. L., Perkins, D. F., & Vogt, D. S. (2022). Emergence of probable PTSD among US veterans over the military-to-civilian transition. Psychological Trauma: Theory, Research, Practice, and Policy. https://doi-org.northernvermont.idm.oclc.org/10.1037/tra0001329.supp (Supplemental)

Nagarajan, R., Krishnamoorthy, Y., Basavarachar, V., & Dakshinamoorthy, R. (2022). Prevalence of post-traumatic stress disorder among survivors of severe COVID-19 infections: A systematic review and meta-analysis. Journal of Affective Disorders, 299, 52–59. https://doi-org.northernvermont.idm.oclc.org/10.1016/j.jad.2021.11.040

Nagy, S. M., Pickett, S. M., & Hunsanger, J. A. (2022). The relationship between mindfulness, PTSD-related sleep disturbance, and sleep quality: Contributions beyond emotion regulation difficulties. Psychological Trauma: Theory, Research, Practice, and Policy, 14(7), 1073–1079. https://doi-org.northernvermont.idm.oclc.org/10.1037/tra0000572

Neukirch, N., Reid, S., & Shires, A. (2019). Yoga for PTSD and the role of interoceptive awareness: A preliminary mixed-methods case series study. European Journal of Trauma & Dissociation, 3(1), 7–15. https://doi-org.northernvermont.idm.oclc.org/10.1016/j.ejtd.2018.10.003Piotrowski, N. A., PhD, & Range, L. M., PhD. (2022). Post-traumatic stress disorder. Magill’s Medical Guide (Online Edition).VA.gov | Veterans Affairs. (n.d.-b). Retrieved October 23, 2022, from https://www.ptsd.va.gov/professional/treat/essentials/epidemiology.asp

Zaccari, B., Callahan, M. L., Storzbach, D., McFarlane, N., Hudson, R., & Loftis, J. M. (2020). Yoga for veterans with PTSD: Cognitive functioning, mental health, and salivary cortisol. Psychological Trauma: Theory, Research, Practice, and Policy, 12(8), 913–917. https://doi-org.northernvermont.idm.oclc.org/10.1037/tra0000909.supp (Supplemental)

https://www.youtube.com/c/MindandBodyExercises

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Qigong – Heal the Mind With the Body – Detailed Description

This is another post in my series of explaining qigong practices. Qi, Chi or Gi means air, energy or breath in Chinese and Korean. Gong or Kung means work. Qigong therefore translates to energy or breath work.

The human body is made up of bones, muscles, and organs amongst other components. Veins, arteries and capillaries carry blood and nutrients throughout to all of the systems and components. Additionally, 12 major energy meridians carry the body’s energy. “lifeforce” also known as “qi”. Ones qi is stored in the lower Dan Tien. Daily emotional imbalances accumulate tension and stress gradually affecting all of the body’s systems.Each discomfort, nuisance, irritation or grudge continues to tighten and squeeze the flow of the life force. This is where “dis-ease” claims its foothold.

Qigong breathing exercises can adjust the brainwaves to the Alpha state, where the mind is relaxed and the body chemistry changes and promotes natural healing. Relaxing of the deep skeletal muscles, and working outward as one tries to release tension accumulated within the muscles, organs and nerves. Whereas conventional physical exercise can deplete energy,Qi Gong helps to replenish your natural energy.

Our emotional state directly influences how we breathe. The emotions reveal themselves in the breathing patterns:

Anger, fear, anxiety – shallow breaths
Grief – spasmodic breathing
Guilt – restricted breathing
Boredom – shallow, lifeless breathing
Sadness/depression – under breathing

Furthermore:

Dwelling in the past – can produce any of the above breathing patterns

Worrying about the future – can produce any of the above breathing patterns

Present in the moment – The goal here is clarity and self awareness to slow and regulate the breath

Becoming present in the moment can happen in various ways such as:
1) Immediate trauma – Fear of injury or loss of life can put one into the moment quickly.

2) Practice of mindful exercises such as meditation, yoga, tai chi, qigong and other similar mind and body interactive practices.

3) Engaging in activities such as singing, painting, performing music, dancing, etc.

Qigong exercise can change brainwaves to the Alpha state:

Alpha – relaxed concentration, creative state
Beta – attentive, alert
Delta – unconscious
Theta – drowsy state of mind

Benefits of Qigong exercises:

Boosts the immune system
Reduces stress, anxiety, depression, mood swings
Lowers blood pressure
Increases the body’s natural healing process
Lungs increase their capacity
Promotes better respiration and circulation
Enhanced self-awareness
Helps to change the body’s chemistry for the better

Qigong utilizes regulated breathing, which calms emotions, which modulates the autonomic nervous system. This engages the parasympathetic nervous system that manages blood chemistry and relative hormones and neurotransmitters.. Blood chemistry affect organ function either in a positive or negative manner.

Best Times:

morning (calm, nature awakening)
evenings (calm, tranquil)
anytime (even a few minutes)

Best Locations to practice:

outside and peaceful
inside and uncluttered
anywhere possible

Qigong practice is a solution to the current health care crisis, where we have seen a drastic increase in diabetes, obesity, depression, anxiety, stress, suicide and so many other mental and physically related health issues.

Would it not be wise to at least consider preventing these ailments in the first place rather than using questionable pharmaceuticals and therapies after the fact? Folks, the horse has been out of the barn for many decades now. If government leaders, medical professionals, school boards and parents were to actually promote and encourage physical exercise, good nutrition, meditation and self-responsibility we might have a much different looking nation. Plant good seeds, no?

https://www.youtube.com/c/MindandBodyExercises

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Qigong – A Way to Heal the Mind, By Engaging the Body

This is a continuation of my previous post of how we can use the knowledge within our thoughts to help to heal the ill, injured, damaged or traumatized human mind and body. Knowledge such as nutrition, appropriate exercise, management of sleep and healthy social relationships. This article delves in deeper on the practice of Qigong or breath work, in order to help heal our body by using knowledge, and conversely heal the mind by using physical exercises.

No need for a gym membership, a mat, special equipment nor special clothing. Just some time, effort and a willingness to learn something different. Qigong practice is a solution to the current health care crisis, where we have seen a drastic increase in diabetes, obesity, depression, anxiety, stress, suicide and so many other mental and physically related health issues. Would it not be wise to at least consider preventing these ailments in the first place rather than using questionable pharmaceuticals and therapies after the fact? Folks, the horse has been out of the barn for many decades now. If government leaders, medical professionals, school boards and parents were to actually promote and encourage physical exercise, good nutrition, meditation and self-responsibility we might have a much different looking nation. Plant good seeds, no? Of course there will be some that look at Eastern methods of healthcare such as yoga, tai chi, qigong and meditation as that “weird stuff” that they don’t want their kids exposed to. So be it. Then maybe they can “do something” to fix all that ails our once great country.

Qi, pronounced “chee,” means energy. You may see it spelled “Chi” or even “Ki” in Japanese, but they all carry the same meaning. Qi is the energy of the body, of the meridians, of food, of the universe. While it may seem a nebulous topic there are refined theories regarding the different types of Qi within the body, the creation and actions of Qi, and consequently, ways to determine where imbalances may arise. “Gong” or “Kung” means work or diligent effort. So qigong translates to “breath work.”

Qigong or Chi Kung is breathing exercises, with little or no body movement, can be practiced while sitting, standing or moving, Regulation of the breath can adjust the brain waves to the Alpha state. When the mind is relaxed, the body chemistry changes and promotes natural healing. With deliberate regulated breaths, one is able to relax the deep skeletal muscles working outward, while releasing tension accumulated within the muscles, organs and nerves. Whereas conventional physical exercise can deplete energy, Qigong helps to replenish your natural energy.

Qigong shares the same branch of origin as yoga. Both systems have sitting, standing and moving exercises with their respective curriculum. Both systems have a strong observance of the breathing mechanism and how it helps to balance out the mind, body and for some, spiritually and/or self-awareness. Qigong does have some exercises practiced like yoga on the ground, but curriculum really depends upon the teacher and intended participants. This curriculum is vast and holds many options and variations to help those that are injured, ill, disable and may have other limitations. The following graphics offer a window into what qigong exercises look like.

Knowledgeable and well experienced teachers of qigong and yoga, will drill down into the details and subtle nuances of these practices. The development is in the details. Trying to learn these methods and the many specifics can be as easy or difficult as the practitioner cares to engage. However, one of the main benefits of these practices is that by occupying one’s thoughts with the physical details, the mind becomes more engaged with the body. This is where the true healing begins when the breathing frequency is deliberately slowed down, the nervous system adjust the delicate blood chemistry which in turn positively affects organ function.

https://www.youtube.com/c/MindandBodyExercises

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

www.Amazon.com/author/jimmoltzan

Heal the Mind With the Body, Heal the Body With the Mind

Often the hands will solve a mystery that the intellect has struggled with in vain.

– Carl Jung

Our culture is broken. Out of balance. Many feel traumatized. So many people suffering. So much stress, depression, and anxiety. The solution is not always in pharmaceuticals, therapy, alcohol or recreational drugs. Exercising regularly can help and it is often FREE if you commit to the time and effort.

Physical exercise is one of the single most beneficial mental and physical activities that we can do for ourselves on a regular basis. When we exercise, our brain produces many chemicals (hormones and neurotransmitters) that manage stress and counteract the sympathetic nervous response. If you are not currently exercising regularly, try to start by simply taking a walk around your block and build up from there. 5 minutes here and there throughout your day adds up cumulatively. One does not need to exercise for hours a day to gain the benefits. Walk, run , swim, stretch, weight train, or my preferences of qigong, tai chi and yoga. This is the “do something,” that will actually affect you and consequently those in your life.

And we as a nation have been consistently reducing the importance of physical exercise to our youth, as many schools nationwide have greatly reduced and even eliminated physical education within schools on all levels. Perhaps this is why teenage depression, anxiety, ADHD, OCD and other ailments have been contributing to the spike in youth suicides over the last few decades. Broken children grow into broken adults. Plant good seeds and harvest a good yield. Plant with rotten seeds and the crop produced will be rotten. This is ancient knowledge that seems to have been forgotten in current times.

Yin & Yang are relative terms, in relation to content and context. In the concept of Yin & Yang, nothing is
permanent nor absolute. Opposites are complementary. Many philosophers and scholars view Yin & Yang as the
motive force for the start, change and end of life. Traditional Chinese Medicine (TCM) is based upon the belief that
the existence of the universe is due to the result of the interactions between Yin & Yang.

Everyday Uses of Yin & Yang Theory:

Traditional Chinese Medicine (TCM)
Philosophy (Taoism & Confucianism)
Science (Chinese)
Meditation
Feng Shui
Spirituality
As a Trending Fad
Martial Arts
Qigong and Energy Movement

Mind and body – most agree that our mind and body are important and there exists a balance and harmony between the two. Just because someone can repeat the words of “mind and body” does not necessarily mean they have an understanding of this relationship. How do we achieve this beyond just the mere words of “mind” and “body?’ We need to actually use our mind to manage and regulate not only our physical bodies but our thoughts and relative emotions. We need to truly engage our physical body in movement, physical activities and exercises in order to engage our cognitive brain functions. This is how we can link the mind and body together to achieve higher levels of both self-awareness, mental and physical health as well. Self-cultivation is not free in any sense of this understanding. This takes time, effort and often sacrifice of other things we deem as important.

It is usually much easier to train our body, than it is to train our minds. By becoming aware of our body positions, alignments and movements, we train our minds by using our bodies. When we position our toes, our knees, the hips, the spine, the shoulders, and especially our breathing rhythm, we are disciplining our body into correct alignments that manifest into muscle and bone strength, increased blood and energy circulation and most specifically the change in the hormones within the blood chemistry that not only regulates organ function, but balances out emotional ups and downs.

We can use the knowledge within our thoughts to help to heal our damaged body. Knowledge such as nutrition, appropriate exercise, management of sleep and healthy social relationships. So why is is such as stretch to consider that our body holds the keys to managing mental ailments linked to emotions of anxiety, depression, anger, grief and others?