Most people cannot defend themselves in a physical confrontation.
Few people exercise or stay active (only about 23% CDC 2018) let alone practice the physical and mental skills that can protect themselves or loved ones.
Kids don’t play outside or together as much as they use to. Video games and smartphones arethe substitute for physical activity and developing social skills. Both of which are needed to avoid physical confrontations. In reality, most kids (and adults) never learn how to defend themselves these days until after the actual need arises – which unfortunately could be too late.
We live in a very different world than when we did a a few decades back. If you believe television and movies, everyone knows kung fu, boxing or mixed martial arts (MMA). However, this is not reality.
Good skills to learn:
Basic defense skills against being grabbed, touched, punched, kicked, etc.
Anatomy relative to “pressure points” or key body parts to defend or attack if necessary.
Situational awareness relative to options before and after someone finds themselves in a potentially dangerous and life changing event.
Balance, coordination and strength exercises to develop self-esteem and confidence that one does not need to be a victim or rely upon others for their own personal safety.
Contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119
(almost 40 years of practicing and teaching of wellness, self-defense and a martial arts)
Stress has become known as one of the main factors contributing to the top causes of human death. Heart disease, cancer, unintentional accidents, respiratory ailments, cirrhosis of the liver and suicide are the most common causes that all share a strong connection to stress. Stress-related conditions account for more than 75 percent of all physician office visits.The autonomic nervous system (ANS), and more specifically the sympathetic nervous system (SNS) is what controls the body’s physiological response to stress. Deliberate management of the SNS by regulating respiration rate and volume has been proven through medical research to lower stress.1 Qigong, tai chi, and yoga are safe, relatively inexpensive, and non-pharmaceutical options for managing stress through regulation of the SNS utilizing mindful breathing exercises.
Stress can be defined as an individual’s consciousness and body’s response to tension or pressure in regard to specific events or changes in one’s environment. Causes of stress vary widely depending upon the individual and their coping mechanisms. Much stress comes from the workplace as people struggle to manage workload, deadlines, competition, relationships, and sometimes physical changes also. These stresses can be seen or unseen by the person. Increased breathing rate is necessary when experiencing truly stressful situations, like being chased by an animal, running from a fire or similar life-threatening situations. However, continued breathing at this pace for an extended period of time puts accumulative stress on all of the body’s systems. It is also worth stating that not all stress is considered bad in that good things can arise from experiencing stress and coping with it.2
Emotional states directly influence respiration. Our emotions reveal themselves in various breathing patterns. Emotions of anger, fear, and anxiety result in quick, shallow breaths. Grief causes us to breathe spasmodically. Boredom leads to shallow breathing, while sadness and depression produces shallow and inconsistent breathing.
The average person breathes 12-18 breaths per minute (BPM) during regular activity of standing, sitting & walking, consequently engaging the sympathetic nervous system. Constant duration in the SNS dumps neurotransmitters of cortisol and norepinephrine into the blood stream putting the vital organs in a state of constant high alert and stress (see figure 1). Health and fitness experts suggest that 6 BPM is optimal for the lungs to properly oxygenate the whole body, balance the blood chemistry and also remove toxins. The lungs are responsible for removing 70% of the body’s waste by-products through exhalation. Deeper breathing is a key component to having a long and healthy life. Through focused and deliberate breathing methods, many positive mental and physical benefits can be achieved. This is more easily accomplished through mindful breathing patterns from exercises such as meditation, qigong, tai chi and yoga.3
The brain and body typically react to stress in the following steps (see figure 2):
Receptors sense stress stimuli and send chemical signals to the hypothalamic pituitary adrenal axis (HPA), which releases adrenocorticotropic hormone (ACTH) to the adrenal glands.
The adrenal glands respond with the secretion of cortisol, adrenaline, and noradrenaline to be released into the bloodstream.
Immediate physiological changes are induced, including acceleration of heart and lung activity, elevated blood pressure, inhibition of digestive activity, tunnel vision, and sweating.
Long-term stress can lead to over-secretion of the adrenal steroids causing Cushing’s Disease.4
Qigong, yoga, tai chi and daoyin are quite different names for exercise methods that all share the same Eastern Indian origins (see figure 3). Tai chi is sometimes referred to as “Yoga in motion” or tai chi chuan. All of these types of exercise use mindful breathing with deliberate body positioning. The mind is focused inward on one’s thoughts, breathing and posture. All have elements for mind, body & spiritual (or higher consciousness) development. These practices have been practiced for thousands of years (origins between 5000-1500 BC), and Tai Chi originated in the 12th century. The following is a basic translation of these methods:
Figure 3. Methods That Activate the Parasympathetic Nervous System. J. Moltzan 2021
All of these methods have a strong focus on the correlation between the physiological health of the spinal column, all of its related components and the health of the central nervous system (CSN). The CSN also has a direct connection to the body’s immune system in fighting off disease and illness. 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 (see figure 4). “life force” also known as “qi”. One’s qi is stored in the lower Dan Tien. Daily emotional imbalances accumulate tension and stress gradually affecting all of the body’s systems. Stressors in the forms of discomfort, nuisances, irritations, or grudges can continue to tighten and squeeze the flow of the life force. This is where disease claims its foothold.5
Figure 4. The 12 Primary Energy Meridians. J. Moltzan 2021
Qigong is sometimes referred to as standing-yoga, but basically qigong and yoga share the same root origin. Often people think of qigong as standing or sitting still for hours in meditation, and it can be for the advanced practitioner. People often think of yoga as sitting or lying on the ground for most of the exercises. Yoga and qigong are much the same but can differ based upon the teacher and the goals in practice. Qigong has moving exercises (tai chi and daoyin) and yoga has standing exercises (see figure 5). It all depends on who is teaching and what their background of knowledge includes.
Qigong breathing exercises can adjust the brainwaves to the theta state where the mind is relaxed and the body chemistry changes promoting natural healing. Relaxing of the deep skeletal muscles, working outward. Release of tension accumulated within the muscles, organs, and nerves. Whereas conventional physical exercise can deplete energy, Qigong helps to replenish your natural energy.6
Figure 5. Various Stress Relief Methods. J. Moltzan 2021
A randomized controlled trial for qigong practices from their start date up until December 2018, included 9 studies involving depression as well as any neurophysiological and other psychological mechanisms results were included. The sample sizes varied between 24 and 116 participants, aged between 18 and 84. Within these studies, seven suggested that qigong was effective in decreasing depression, often a side-effect of stress. A noteworthy effect on lower diastolic blood pressure was also found. However, no obvious effects were reported for the levels of cortisol level nor lowering of systolic blood pressure. This trial was able to demonstrate that qigong is an effective method to reduce depression by activation of the parasympathetic nervous system.7
In a separate study, a combination of exercises from Eight Trigrams Palms (baguazhang), and will boxing (xing yi), qigong, and yoga referred to as Tai Chi synergy T1 exercise was used to determine effects on metabolism, physical fitness, and autonomic function. Participants practiced a total of 16 sessions each being for 63 minutes long. This study was conducted at the Hsinchu Armed Forces Hospital in Taiwan. 26 volunteers with history of medical illness or surgery were asked to participate. This study was able to determine that Tai Chi Synergy T1 exercises were able to significantly affect the delicate balance of autonomic control by way of increasing parasympathetic regulation while decreasing sympathetic nerve activity. Also reported were decreased were levels in serum glucose, cholesterol, body mass index and systolic blood pressure. Lastly, innate and adaptive immunity improved, as well as increased in physical fitness and physical strength for those who participated for the 10 weeks study.8
Stress is well known today to have major effects on our mental and physical health. The constant trials and tribulation that life offers can be perceived as good or bad stresses depending upon the individual. With some self-awareness, these stressors can often be minimized or channeled into positive and constructive directions. However, if left unchecked and unregulated stress can manifest into a downward spiral of disease and illness.9 It was reported that over 200 million people in China practiced qigong during the period of 1976-1990.6 In recent years the US has approximately 7.38 million adults practicing Tai chi or qigong on a regular daily basis.7. These numbers could be interpreted to support that tai chi and qigong practices have been gaining much popularity outside of Asia.
3 Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe (Sheffield, England), 13(4), 298–309. https://doi.org/10.1183/20734735.009817
8Tai, H.-C., Chou, Y.-S., Tzeng, I.-S., Wei, C.-Y., Su, C.-H., Liu, W.-C., & Kung, W.-M. (2018). Effect of Tai Chi Synergy T1 Exercise on Autonomic Function, Metabolism, and Physical Fitness of Healthy Individuals. Evidence-Based Complementary & Alternative Medicine (ECAM), 2018, 1–7. https://doi-org.northernvermont.idm.oclc.org/10.1155/2018/6351938
How aware are you, of seeing yourself for who your truly are? Can you see every line, mark or feature on your face in your thoughts without looking in the mirror? If no one is around to see your actions, do you still keep your morals and values in check? Seeing yourself as others see you, and not caring what others think of you are two entirely different discussions. This post is about the ongoing cultivation of trying to become the best version of yourself and not about how to justify our poor behavior or actions towards those we interact with. Now then, how can we become more self-aware to be the best we can be?
I have found from my almost 40 years of studying, practicing and teaching of martial arts and other Eastern wellness methods, that it is much easier to become aware of our physical body than to know how our mind works. Therefore, the body is the key into the mind. The mind controls the body. Our body protects our mind. We are not our thoughts, but rather the observer of our thoughts or consciousness. Our body doesn’t move on its own, other than for reflexes and autonomic functions. Our body doesn’t make the decisions to get up, open the refrigerator, and put something to eat in our mouth. Junk food or healthy snack? You as the observer makes these choices. Our thoughts do not make these decisions either, but rather our consciousness. Once one becomes self-aware of their consciousness, now they can observe their thoughts and choose to direct them with our without emotion. For example, after opening the refrigerator and accidentally dropping a glass container that shatters, we choose how to react to this maybe by experiencing regret, anger, frustration, sadness, etc. Or maybe you really didn’t like that container to begin with and now you are happy, relieved or indifferent after all it was only a glass container and not your house catching on fire or someone being seriously injured.
You are not your thoughts!
For most people, it is very difficult to train or discipline their mind and consequently, their body. People often say or do things they regret only to realize later that they lacked the self control and self awareness to make good decisions to begin with. By gaining control of the physical anatomy, a relationship with the physical body is developed. Attention to the details of your body positioning, is what trains the mind to become more self-aware. When aligning the limbs and joints to stretch and strengthen them, while also maintaining deep and deliberate breathing rhythms, an individual can cultivate a more harmonious link between the mind, body and spirit (self-awareness). Practice of exercises that truly engage the mind and body, (very much like yoga, tai chi, isometrics) to improve health & wellness. The mind directs the body, while the body protects the mind.
Ship Pal Gye, Taoist yoga or the “Filling the 8 Vessels”
Ship Pal Gye, Taoist yoga or the “Filling the 8 Vessels” are methods to increase the capacity of your nervous system. By holding the body in specific alignments, the nervous system is strengthened to endure more pain, stress and discomfort. Think of tempering steel in fire to strengthen the metal. Building self-discipline of the mind and body simultaneously!
When engaging the muscles, tendons, bones and fascia, the 12 regular energy meridians are engaged plus the 8 extraordinary meridians are opened and filled as reservoirs to adjust the ebb and flow of energy throughout the body and thereby strengthening the immune system among other bodily functions.
Exercise methods like these have been known for centuries, but are considered new or “alternative” to modern western culture.
Often times people will ask me, “where did you learn this?” Well…almost 40 years ago I began studying Korean kung fu, then Traditional Chinese Medicine, medical qigong, fitness, wellness and anatomy. It didn’t happen overnight or from a weekend seminar. It took me decades of learning, studying and teaching from and with high level masters and teachers. And I’m not done learning yet, are you?
Learn how this all works from private, small or group instruction.
Anything of value is always going to require some amount of sacrifice of time, effort and resources.
For most people, it is very difficult to train or discipline their mind and consequently, their body. People often say or do things they regret only to realize later that they lacked the self control and self awareness to make good decisions to begin with.
By gaining control of the physical anatomy, a relationship with the physical body is developed. When aligning the limbs and joints to stretch and strengthen them, while also maintaining deep and deliberate breathing rhythms, an individual can cultivate a more harmonious link between the mind, body and spirit (self awareness). Practice of exercises that truly engage the mind and body, (very much like yoga) to improve health & wellness. The mind directs the body, while the body protects the mind.
Discipline the mind in order to discipline the body!
Ship Pal Gye, Taoist yoga or the “Filling the 8 Vessels” are methods to increase the capacity of your nervous system. By holding the body in specific alignments, the nervous system is strengthened to endure more pain, stress and discomfort. Think of tempering steel in fire to strengthen the metal. Building self-discipline of the mind and body simultaneously!
When engaging the muscles, tendons, bones and fascia, the 12 regular energy meridians are engaged plus the 8 extraordinary meridians are opened and filled as reservoirs to adjust the ebb and flow of energy throughout the body and thereby strengthening the immune system among other bodily functions.
Exercise methods like these have been known for centuries, but are considered new or “alternative” to modern western culture.
Watch the video to get a sample of what this type of instruction entails. Often times people will ask me, “where did you learn this?” Well…almost 40 years ago I began studying Korean kung fu, then Traditional Chinese Medicine, medical qigong, fitness, wellness and anatomy. It didn’t happen overnight or from a weekend seminar. It took me decades of learning, studying and teaching from and with high level masters and teachers. And I’m not done learning yet, are you?
Learn how this all works from private, small or group instruction.
Eat healthier – less junk, salt and alcohol. More fruit & vegetables
Be more active – get off the couch, away from the PC, TV, smarphone, etc.
Sleep better – earn a good night’s rest by being active during the day.
Relieve stress – exercise, meditate, breathe deeper & deliberately, take a break from the news & social media.
Be nice to others -what you put out, you receive back.
Enjoy life, but know your limits (all in moderation)
These are the key components to being healthy.
To enjoy a balance between a healthy mind and body, one can practice exercises that truly engage the mind and body. Breathing control with specific body alignments are methods (very much like yoga) to achieve improve health & wellness. Learn how to maintain health, fitness and wellness with tai chi, gigong and other time-proven methods.
United Martial Arts Association 