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Stress plays a dominant
role in human disease. The effects of mental stress are insidious
and affect structure and function of the entire brain and body.
As we age, we have a harder time coping with stress. In fact, aging
may be defined as the progressive decrease in the ability to adapt
to mental and physical stress.
One part of Tai Chi Chuan and Qigong practice is to release unnecessary
tension in muscles. Muscles are an excellent mental stress barometer
since hyper-arousal consistently leads to amplified muscle tension.
Mental tension is increased by high musculoskeletal tension, contributing
to anxiety. Learning to release excess muscle tension through Tai
Chi Chuan and Qigong has a calming effect on the mind and decreases
psychophysiological arousal. Furthermore, the ability to notice
that a stress response has occurred and reverse it, allows one to
return to homeostasis more quickly, thereby reducing the tendency
of mental stress to be a precursor to disease.
By encouraging diaphragmatic breathing, Tai Chi Chuan and Qigong
avoid the sympathetic nervous system stimulation and inefficiency
of thoracic respiration. Diaphragmatic respiration is widely acknowledged
to be calming mentally and physically.
Tai Chi Chuan and Qigong also have a more direct effect on anxiety.
By employing a repetitive focal device, an expansive mode of thinking
is facilitated. When focusing the mind on the body and breath while
scanning for inappropriate muscle tension, troubling thoughts may
arise less frequently and may be easier to let go of as they arise.
This practice of maintaining focus on the body and motion, and letting
go of distracting thoughts is in agreement with the definition of
a relaxation technique developed by the U.S. National Institutes
of Health and other authorities on relaxation techniques.
Tai Chi has been shown to elicit key aspects of the relaxation response
including reducing cortisol production, decreasing anxiety, lessening
mood disturbances, including tension, depression, anger and confusion
and improving blood flow to the skin.
Tai Chi Chuan and Qigong could have an agitating effect if taught
poorly. If the movements are taught in overwhelming detail, or in
an egocentric, competitive atmosphere, any potential for physiological
quieting is unrealized. Conversely, if relaxation of the muscles
is overemphasized to the exclusion of postural alignment and movement
pattern considerations, the potential for improvement in balance,
strength, bone density, arthritis, low back pain, incontinence and
functional status may be squandered.
Tai Chi Chuan and Qigong are closely associated with Taoism. The
happy serenity that characterizes this philosophy may have an impact.
By acting in harmony with life's circumstances, one may transform
a negative outlook into a positive sense of optimism. In this view,
anxiety is generated by an interfering and unappreciative mind.
Taoism suggests the possibility of avoiding anxiety and emotions
that deplete the body. This mindset is in agreement with contemporary
cognitive-behavioral therapy approach to treatment of anxiety.
Finally, Taoists have a reputation for living long, healthy lives
and Tai Chi Chuan masters have a reputation for being formidable
opponents into old age. Rather than succumbing to frailty, these
venerable masters improve in skill as their understanding of the
art deepens. This tradition exposes people to an optimistic view
of aging. This exposure may in itself improve functional mobility
in elders.
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