Better breathing, better life

Breathing – we all do it automatically: approximately 18 times per minute, 1,080 times per hour and nearly 26,000 times in a 24-hour day. You would have thought we’d got it down to a fine art?

But, what if I told you that most of us could do this breathing thing a lot better? And, by better I mean having more more energy, less anxiety, better sleep, less stress, a better posture with less back ache, and that it was a way you could quickly calm your mind when it is revved up. Of course, you don’t have to do this type of breathing for all of those 26,000 breaths. Instead, you can try it for just for a minute or two and for 2-3 times per day – it could make a huge difference in your life and health.

Tai chi is an ancient, Chinese exercise programme and martial art that involves a series of movements performed in a mindful, focussed manner and accompanied by deep breathing.

You don’t have to know tai chi to learn tai chi breathing. I can show you how to do this so you can breathe your way to better health. You will be able do this anywhere, anytime at home, at work and even on a bus or train.

Let me show you how in this short, 3-minute video.

What happens when we don’t breathe properly? Journalist, James Nestor, and a friend decided to try it for just two weeks. He said on Radio NZ National this week, “We knew it wasn’t going to be fun, but we didn’t know it was going to be a bad as it was. Within a few hours my blood pressure shot up about 20 points. That night I start snoring and I had not snored before.”

Check out the RadioNZ broadcast with James Nestor in this link.

I’ve also written about WHY tai chi breathing is so good for you and how it can help you to bust stress in just a few minutes per day. Click here to find out.

How to escape from the ‘No Sleep Club’

It’s a night club, but there’s no dancing or happiness. The ‘No Sleep Club’ is no fun at all. It feels like you are stuck at the Hotel California – “You can check out any time you like, but you can never leave”. [Lyrics by The Eagles, 1977]

However, Dr Giresh Kanji has discovered five keys, any of which will open the door to the escape route.

After decades of research, literature searches and clinical trials, Dr Kanji identified the following activities (the keys) to escape insomnia. These also help with depression and anxiety, which are often closely related to insomnia:

  • Tai chi
  • Meditative breathing
  • Exercise that is at least slightly rigorous
  • Sauna
  • Yoga

There were no surprises for me to discover that tai chi is in the Top 5. Nearly all of my students (and me) comment on how much better they sleep after a tai chi class.

Note: not one of the five activities includes medication or hospital visits.

You don’t have to do all of the activities listed above, just pick one and get started. Fortunately, with tai chi you can win the trifecta as the first three activities listed above are packaged together when you learn tai chi. If you’re doing tai chi in our humid January and February weather, you might even get something close to sauna conditions, too. 🙂  Click here to try a special tai chi breathing exercise with me. It takes less than a minute to learn.

Find out more about why and how these five activities [habits] work by watching this TV interview with Dr Kanji. It is just under 5 minutes duration. Or you can clilck on this link: https://youtu.be/F8GIgJ3fM7M

Dr Kanji has written a book called: “Brain Connections: How to sleep better, worry less and feel happier” where he explores the role of childhood trauma, stress, and the links between stress-related symptoms and fatigue, concentration and dementia. He outlines the five habits [activities] that reduce the activity of the stress brain and improve insomnia, anxiety and depression. Click here to learn more about this book or to buy it.

Dr Kanji is a New Zealander and a graduate of the Otago Medical School. His is a musculoskeletal pain specialist and researcher. He explored the sensory amplification of pain in his PhD including the role of the human stress response.

Dr Giresh Kanji

He is an honorary Senior Lecturer at Auckland University, the chairperson of the NZ Pain Foundation and editor of Australasian Musculoskeletal Medicine. To find out more about him: https://gireshkanji.com/dr-giresh-kanji

Find out more:

Tai chi calms and grows your brain

Watering can pouring water onto a head and the brain is sprouting new, green leavesYour brain while meditating – calm, clear and confident. Your brain doing tai chi – calm, clear, and confident. This is no coincidence. Even my newer students notice how the more experienced students ‘get in the zone’ when doing tai chi. They want that, too. Don’t we all??

Ah, mawhitiwhiti iti (little grasshoppers), the key is in the breathing. With tai chi you learn how to match your breath with your movements.

I’ve dug out a great article to help you understand how it works:

“… Both tai chi and mindfulness meditation focus your attention on the breath. That single focus may help your brain make lasting changes that impact the way you see (and cope) with things.

Research has found that both tai chi and meditation have a powerful effect on the mind, cultivating a stillness that serves to increase focus, reduce stress, and boost cognitive skills.”  Read on

Wait there’s more! This research has also shown that tai chi can train your brain and improve your life in three ways. This is because tai chi:

  • grows the size of your brain, even when you are no longer a child (or even young)
  • improves your memory and ability to stay focussed
  • shakes off stress.

Keep practising and you too will enter the zone. Click here to discover more about this research into tai chi.

Breathe your way to better health

There’s an old tai chi joke and it goes like this: A new student approaches his tai chi teacher to ask, “Master, how do I live as long as possible?” The master, a woman of many decades experience, replies: “Keep breathing as long as you can“.

Breathing – we all do it automatically: approximately 18 times per minute, 1,080 times per hour and nearly 26,000 times in a 24-hour day. You would have thought we’d got it down to a fine art?

But, what if I told you that most of us could do this breathing thing a lot better? And, by better I mean having more more energy, less anxiety, better sleep, less stress, better posture (with less back ache), and that it was a way you could quickly calm your mind when it is revved up. Of course, you don’t have to do this type of breathing for all of those 26,000 breaths. Instead, you can try it for just for a minute or two and for 2-3 times per day – it could make a huge difference in your life and health.

Tai chi is an ancient, Chinese martial art and exercise that involves a series of movements performed in a mindful, focussed manner and accompanied by deep breathing.

You don’t have to know tai chi to learn tai chi breathing. I can show you how to do this so you can breathe your way to better health. You will be able do this anywhere, anytime, while seated or standing.

Let me show you how in this short, 3-minute video.

Click on this link to find out WHY tai chi breathing is so good for you and why it can help you to bust stress in just a few minutes per day.

Find out more about a winter wellness workshop in June, where you will learn breathing exercises to wallop winter colds and boost your immunity.

Striped, tabby cat sleeping happily on the back of a red sofa

Better breathing keeps you warmer in winter and more relaxed. Purr-fect.

How to bust stress in just a few minutes per day

“This tai chi breathing is like a drug”, one of my students said.

“In what way?” I asked.

“It is fast acting, enjoyable and like taking both an ‘upper’ and ‘downer’ together.”

I didn’t want to delve into his drug taking history at that point. Instead, I asked him to describe the effect tai chi breathing had on him.

“When I’m tired or down, it lifts me. When I’m over-hyped and stressed, it calms me. When I do it, I feel very satisfied.”

Tai chi and tai chi breathing is satisfying. It’s considered a ‘wonder drug’ to manage stress, as it can give you the gift of balance and harmony.

So, how does it work? Firstly, we need to get our heads around what stress is and what it does to us.

Stress can be a good thing

It is a biological necessity. Back in the ‘dawn of time’ survival stress was our saviour – flooding our bodies with hormones and energy so we could fight or take flight. This was great stuff for a chance encounter with a sabre-tooth tiger or when hunting mammoths.

However, most of us can now get our protein on demand at the supermarket. Our need for survival stress has declined but, unlike the mammoths, it has not become extinct. It’s there whenever we need it, which is a good thing as danger still lurks in the 21st Century. We could still have a chance encounter with a Reliant Sabre or other speeding car as we cross a busy street. If so, our ‘flight’ reactions to leap out of the way will be life saving.

When stress goes bad

‘Bad stress’ grips you into a strangle hold when you work too hard and for over-extended periods of time – whether at work, home or school. Examples are: constant long hours on the job, noise, crowding, worry, having to rush, meet impossible deadlines and respond to constant demands, all with not enough time for rest, sleep and relaxation.

This kind of stress fools your body to think it is under attack, so it tries to be helpful by changing to a state of readiness. This is not harmless like switching your mobile phone to ‘flight mode’. Instead, your setting for flight (and fight) causes your body to release a rush of hormones and chemicals, such as adrenaline and cortisol, and divert blood to where it is needed, like your muscles.This is what is called the sympathetic nervous system in action, which makes you breathe faster with a pounding heart. Your body needs this for ‘flight’ or ‘fight’ and a healthy person easily copes with it in occasional bursts.

When stress happens constantly, such as every day and for most of the day, you might not be panting for breath. But, a tsunami of hormones and chemicals are still rampaging through your body, some are raising your sugar and blood pressure levels, so to be ready for flight (or fight). Your other functions, such as digestion and brain activity, suffer as they get less blood to work. If you can’t balance this over-reacting sympathetic nervous system then, even if you have good health, the ‘trolls’ start taking over: indigestion, diabetes, stomach ulcers, high blood pressure, migraine, anxiety, exhaustion …etc

Enter the cavalry, the parasympathetic nervous system and it tries to right the imbalance. This is sometimes called the ‘rest and digest system’ or ‘the relaxation response”. It has a calming effect by slowing the heart rate and the breathing. It also increases digestion and relaxes the internal muscles to help stop those anxious ‘butterflies’ in your stomach and that gut-churning feeling in your abdomen.

 

But due to the over-stimulated sympathetic nervous system, more help is usually needed.

And then a hero comes along… no, not Mariah Carey … but tai chi.

Tai chi is an ancient, Chinese martial art and exercise that involves a series of movements performed in a mindful, focussed manner and accompanied by deep breathing. Some see it as a meditation, some as a good exercise you do in the park, others as an easy way to relax.

The slow, continuous, gentle movements of tai chi, the deep abdominal breathing and the tranquil mind further activate and support the parasympathetic nervous system. This is why tai chi lifts you up when you’re down or tired and calms you when you’re hyper. It helps your body to return to a balanced state, which is sometimes called the Yin and Yang effect

Tai chi is not an ‘upper’ or a ‘downer’ and nor is it like taking both together, even if some people interpret it as that. It is suitable for all ages and gentle on your joints.

Dr Paul Lam of the Tai Chi for Health Institute says, “Tai chi is based on nature. Its gentle flowing movements contain an inner power which strengthens the body and mind. Those who practice tai chi become like a tree or river, calm on the outside, but full of internal strength, more capable of withstanding whatever life may throw their way“.

Just 4-6 minutes of tai chi or tai chi breathing per day can make a big difference to your health and fitness. You can do this anywhere, anytime. A regular, daily set-time is good to build your strength (both body and mind) and to help quell the ‘trolls’. More is better, of course. Make a start by doing tai chi or tai chi breathing every day, even if you have limited time or ability.

Want to try tai chi breathing right now? Try this short tai chi breathing exercise to reduce stress with Jocelyn Watkin. You can do this while seated or standing at home, in the workplace or elsewhere.

As well as your daily sessions, you can also do extra tai chi or tai chi breathing whenever you need it. You don’t need to rush to the gym or park and nor do you need to find a quiet, dark space. You can do tai chi right where you happen to be. You don’t need special clothes, fancy shoes or expensive equipment and you can do it indoors or outside. It is ‘like a drug’ but there are ‘no nasty chemicals’ or bad side effects.

Tai chi makes you feel like a hero lives within you

Dr Lam says, “Hour for hour, practising a Tai Chi for Health programme is probably the most effective exercise to improve health and wellbeing. You can start and continue to progress to higher levels no matter what your age or physical condition”.

Tai chi and tai chi breathing will give you a quiet, inner strength that helps you to take back control of your life. It will make you feel that a hero definitely lives within you.

By Jocelyn Watkin, 2017 ©. Jocelyn has trained in martial arts for over 20 years and has focussed solely on tai chi since 2003. She is a board-certified, premier instructor for the Tai Chi for Health Institute. You can find out more about her here.

————————————————————

Want to know more about how tai chi can help you to bust stress, get fit and feel better about life, the universe and everything? Say kia ora (hello) to my monthly e-newsletter, which has more tai chi well-being and fitness revelations, plus ideas and inspiration to boost that hero within you.

Contact me to request my e-newsletter or scroll up and look to the upper right of this page to directly sign up for it. I promise not to spam you or sell your email address, even if I’m offered $1,000,000.

More information