Tag: diaphragm

Moment for Mindfulness in Ai Chi: Focus on Breath and tongue position

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Did you realize that your resting tongue position can affect your whole body? In research published in The New England Journal of Medicine in 2018, Bordoni et al found that not only is the tongue important for tasting, mastication, swallowing and talking, but it affects overall muscular function throughout the body. Positioning the tongue at rest just behind the teeth at the “palatine spot” on the roof of your mouth versus the mouth floor promotes by increased vagus nerve activity and influences general neuromuscular control. This includes activation of the diaphragm, which is not only important for breathing, but for core strength through inter-abdominal pressure regulation. Chilean physical therapist and temporomandibular joint (TMJ) expert Mariano Rocabado uses tongue clicking in his TMJ exercise regimens to locate the palatine spot.

Today, as you turn your attention to mindful breathing, focus on your breath with curiosity rather than with concern or worry. Being mindful is about noticing without judgment. If you are distracted, note the distraction and bring your attention back to the act of breathing. Let one hand rest on your belly as a cue to allow for space for your diaphragm to drop rather than restricting breath to the upper chest. Place the end of your tongue just behind your teeth on the roof of your mouth as you breathe in through your nose. What does that feel like? Where is the air going? Notice your stomach expanding outward into your hand to make space for the air.. What does it feel like as you let the air gently exit your body as it will, through pursed lips? Focus on your breathing for several cycles as you are able. A focused warm-up and contemplating are great initial steps in the water to incorporate breathing with mindfulness.

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We’ll look at focused warm-ups in our next Moment for Mindfulness in Ai Chi…

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Sequestered Ai Chi

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We are in the midst of a pandemic, and life has changed for everyone on our planet. The coronavirus is a formidable opponent in a forced game of hide-and-seek, drawing people everywhere into isolation in their own dwellings or behind masks and gloves when they venture out into the quiet outside world. While properly maintained pools are not a coronavirus hazard, the clubs and public pools where people often practice Ai Chi are now all closed because of social distancing concerns. Classes of all kinds are now limited to solo practice, perhaps with an online or pre-recorded instructor’s guidance. There are no group gatherings or conferences. These are strange times. None-the-less at a time when moving about is limited, the goals of Ai Chi practice are more important than ever. We need to maintain core strength, mobility, full breaths, balance and especially to reduce stress. While you may miss out on the benefits of socialization and a water environment during this interval, you can still reap Ai Chi benefits by practicing on land.

The first 5 steps of Ai Chi, contemplating, floating, uplifting, enclosing and enfolding, are done while standing in a “core posture.” Weight is on the forefoot, knees gently bent, low back slightly flattened by pulling in your abdominals, shoulder blades down and in, ears over shoulders. Maintaining this posture throughout these steps causes isometric contraction of the tiny muscles surrounding the spine and the trunk muscles. It’s a real workout! In the water, turbulence adds to the challenge, but if you feel like you need something more, there are ways you can up the game on land by making your base less stable. When you stand on a less firm surface while doing these first 5 steps, your core muscles must work harder, and your balance is challenged. Be sure to wear sturdy shoes and try standing on a rubber mat, a pillow, an inflatable disc, a wobble board, or my favorite challenge, a pair of hard plastic balance and stability discs. These first 5 steps are a great place to start with Ai Chi on land. Two to three repetitions of a few steps may be your Ai Chi practice for a while. When you are ready for more, experiment with the other steps one at a time, first on a firm surface with a counter or stable object to hold onto. Always keep in mind that you won’t be able to move as safely and easily doing Ai Chi on land as you can in the very protective environment of water.

As you practice the Ai Chi steps on land, stretch and turn as far as you can without causing discomfort to any particular problem areas as you focus on mobility. Moving to end ranges is more difficult on land, as you cannot rely on the supportive buoyancy of water to lighten the load on your joints. Pay close attention to how you feel as you move and adjust excursion and the number of repetitions to a reasonable level. You don’t have to do the same number of repetitions for every step. Remember, however it turns out is how it was meant to be~ Ai Chi is YOUR experience, in this moment, not bound by hard and fast rules or numbers. And if you have pain lasting more than a couple of hours after your practice, you’ve gotten a signal that you’ve overdone it! Use your usual means of reducing inflammation and the next time you do Ai Chi don’t move as far or do as many repetitions.

Maintaining the strength and flexibility of your diaphragm and the tiny muscles between your ribs is more important than ever in the face of a respiratory virus. Focus on diaphragmatic breathing during Ai Chi practice and periodically throughout the day, both to maintain good lung mobility and expansion and to stimulate the parasympathetic nervous system to bring stress-relieving calm. Check out your posture to allow for full breaths. Let your tongue rest gently on the roof of your mouth as you breath in through your nose to activate your diaphragm, and concentrate on the pathway that your breath takes to the bottom of your lungs. Let your stomach poof out as your diaphragm drops to make room for your breath. Then relax and give a long exhalation through pursed lips.

And remember the other tools that enhance stress reduction during this tense time~ experience nature as you are able outdoors or virtually if you cannot. Listen to relaxing music ~music that you like that is relatively slow, with consistent volume and a small range of tones… Pray, read poetry, meditate, sing, smile, help others, share kindness… This too shall pass. Nothing lasts forever.

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Let me sleep on that…

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Our minds are pretty amazing. We can “find flow” and function on autopilot~ as when typing, keyboarding or playing the piano without having to think about it, (once you’ve mastered the fundamentals).

But life does not always go smoothly. Sometimes we have days when we’re “at loose ends,” feeling “off,” or just hit a block. I do jumbles and sudoku puzzles nearly every day. Sometimes I get stuck and need to switch gears between the two puzzles~ or just stand up and walk around a bit. When I get back to my puzzle, more often than not the answer is right before me. I needed a break from what I was doing to clear my head so I could find the answer.

This is one of the reasons that vacations are so important. In addition providing a wonderful opportunity to spend time somewhere different or to do something out of the ordinary, it allows for a break from what normally consumes you, a chance to reset with a fresh perspective when you return.

Then there are major decisions that can monopolize your thoughts. You may have felt a need to “sleep on it” before determining what to do. What is happening in our minds to help with problem solving as we sleep? Sara Mednick and Denise Cal of the University of California, San Diego explored the different stages of sleep in creative problem solving. They found that the passage of time is sufficient for resolving problems you’ve already worked on, but for new issues, dream-rich REM sleep can stimulate another level of creative problem solving via priming~ stimulating connections to unrelated ideas within the mind. They hypothesize that this happens through changes in levels of norepinephrine and acetylcholine in various parts of the brain during REM sleep. The end result of these changes is the ability to make new connections that would otherwise be inhibited, expanding networks within our minds to solve problems creatively. “Sleeping on it” really can bring in a new way of thinking.

In this world of high emotion, Ai Chi promotes centering and relaxation~ a break from the norm, allowing a new perspective. The deep, diaphragmatic breaths we take during each Ai Chi movement trigger the parasympathetic nervous system to release of acetylcholine, bringing calm within. It is a calm that you can carry with you, even after you leave the water.

Are you in the Ft Myers, FL area?

Join me doing Ai Chi at AMAVIDA Living, 7650 Gladiolus Dr.

April 2019 classes are on Wednesdays at 10:45 am through April 17.

Cost is $10 per class for non-AMAVIDA residents. 

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Finding mindfulness

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There is a lot to think about when you do Ai Chi: how to do diaphragmatic breathing; how to move and which way to go; maintaining postures; staying balanced on a decreasing base of support… Your instructor’s demonstration and verbal cues help, but the most reassuring comment is, “however it turns out is how it was meant to be. “

After a session or two, things begin to come together. You start to feel like you know what will be coming next. Your breath is tied to your movements, and you are effortlessly moving to new bounds. Your balance is actually getting better! Then you realize that you have a “favorite move.” You notice the patterns of the ripples as your arm caresses the water. The haunting music fills you with each breath. Maybe you even find “flow-time,” losing track of time as you enjoy this experience… You are calm, centered and in the moment, equally aware of yourself and your surroundings. You are mindful.

Finding mindfulness is a very personal experience. An outside observer has no way of knowing if you are mindful or not. There is no objective way to measure it. No two people experience mindfulness in exactly the same way, and no two mindfulness experiences will be identical for you.

There are many paths to finding mindfulness. Coursera offers a free 6-week online course on “De-mystifying Mindfulness” through Universiteit Leiden in the Netherlands that provides a comprehensive introduction to mindfulness and many practice techniques. This self-paced course is a good way to gain insights into this aspect of Ai Chi. And if you are in the Chicago area, please consider joining me doing Ai Chi:

Ai Chi Workshop

Tuesdays and Thursdays from 10:30-11:30 AM,  Oct 10-Nov 3, 2017​

Evanston Athletic Club, ​1723 Benson Ave, Evanston, IL, 60201

CAC member: $10 per class or bundle all 8 classes for $60;

Special non-member price: $15 per class or a bundle of all 8 classes for $80.​

Call (847) 866-6190 to sign up (space is limited).

 

Where do I start?

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Many Ai Chi instructors begin their classes with an experiential approach, interspersing details about what they are doing and why strategically as they discover Ai Chi together. The participants start in the water and the class begins by following the cues and movements of the teacher without much ado. I can appreciate that everyone has their own Ai Chi experience and “however it comes out, is how it was meant to be.” However, I tend toward a more pragmatic approach. I’m not a particularly “touchy-feely” kind of person (although I always appreciate a sincere hug!) and as a physical therapist I find myself presenting Ai Chi from a basically clinical perspective.

I start my first Ai Chi classes with about 15 minutes on land. I introduce myself, explain what Ai Chi is and the goals of Ai Chi practice. I give a bit of information about the history of Ai Chi and the contributions of Jun Konno and Ruth Sova. And I discuss balance on many levels, including how Ai Chi affects the balance of the sympathetic and parasympathetic nervous systems.

Next I introduce the different types of breathing, and we practice doing diaphragmatic breathing. I explain that Ai Chi should not be a painful experience, and talk about the effects of shoulder-depth water on joints and what participants can do if do too much and experience discomfort.

Finally we talk about core muscle strengthening and practice the posture used in the first 5 Ai Chi steps. I give a general overview of the Ai Chi movements and a final reminder: Remember, one of the primary goals of Ai Chi is to relieve stress, and “However it comes out is how it was meant to be.” I will give you verbal cues and demonstrations, but whenever you breathe or whichever direction you move is okay.”

The participants then get into the water and we start with 5 to 7 repetitions of movements 1-5 then 5-1, giving special attention to form and breathing. I teach from the pool deck, cuing for performance and naming each movement as we do it. Depending on how the class responds, I will move on to another round including more steps consecutively, always concluding with 5-1.

Some of the steps can be confusing, especially when the class is mirroring me, so I use pool area landmarks or body position to explain movements, (“Pivot toward the lap pool” or “Stretch the arm on your forward leg side behind you.”) As time and circumstances allow, I will introduce adding music to our practice and go through the sequence again with Ai Chi Synchrony playing. I gauge the number of repetitions we do based on available time.

To close, I thank the participants for sharing Ai Chi with me, remind them of our upcoming schedule and provide them with a laminated sheet with the basic Ai Chi steps so that they can practice on their own.

Often new members join our group at future sessions, so I review diaphragmatic breathing and the core posture used in the first 5 steps, and provide the new arrivals with a short laminated sheet explaining the basics that they can read later. I always reiterate that Ai Chi should not be painful and however it comes out is how it was meant to be. I decrease the amount of cuing over time and change the music to give variety. I watch the expressions and form of the participants to provide extra cues, encouragement or praise.

As the class becomes comfortable, participants often share which music and movements they like the best or least, and why. If one movement is particularly confusing or difficult, I will review it and we will practice it separately. And if a movement is too difficult or continues to produce anxiety, all or some of us may do fewer repetitions or skip it altogether.

In a world where stress runs high, it is a joy to share Ai Chi.

I just want to get into the water…

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A group of older ladies meet in the warm water pool every week at the same time on Tuesdays, Thursdays and Fridays. They are all post-therapy patients who are not quite up to the rigorous aqua aerobic classes that the club offers, but they no longer meet 3rd party payer requirements to work with an aquatic physical therapist. And while many have forgotten the exercise routines that their therapists recommended, they are still drawn to the water. A couple of them walk laps, a few bob on noodles as they scissor their legs, and some just hold onto the wall and chat. By all appearances, this is just another social support group. But why meet in the water?

When you immerse yourself in water, the pressure produced by gravity in the water (hydrostatic pressure) provides resistance to the diaphragm from all sides, strengthening this important muscle for breathing. Resting heart rate decreases and you burn more calories. The tissues around the joints relax when underwater and joint pressure lessens. The heat of warm water helps muscles relax and relieves pain.

And add exercise and movement~ and the benefits multiply. Studies show that obese women burned 35% more fat calories exercising in the water than on land. Hydrostatic pressure offsets lower body swelling that sometimes comes along with exercise. The relaxation of muscles allows you to stretch further than you can on land. The water resistance as you move through the water challenges core and extremity muscle strength, balance and endurance. With the decreased effects of gravity in the water, muscle fatigue is postponed and you can exercise more efficiently. At shoulder level, 80% of the effects of gravity are relieved, so even someone with lower extremity joint problems or weight bearing limitations can enjoy the benefits of water. What better place to be?

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Uplifting + breathing and how it was meant to be…

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Uplifting: Lower your arms in front of you, then lift them out to the side toward the surface of the water with intent, palms up as you breathe in. Turn your palms down and lower your arms to your sides as you exhale through your mouth.

Uplifting, elevating, enriching, expanding, glorifying, inspirational, nurturing, filling, enjoying…

The sort of breathing that you choose is important in Ai Chi. Apical or chest breathing is associated with the sympathetic nervous system~ a quick and shallow flight or fright response to get air in quickly. In contrast, a deeper, diaphragmatic breathing pattern provides good oxygenation of the body and elicits calm. Gently place your hand on your stomach and allow your diaphragm to drop and your stomach to expand into your hand as you breath in through your nose. Relax and let your stomach drop away from your hand as you exhale through your mouth. This is diaphragmatic breathing and is the same type of breathing that is recommended in LaMaze childbirth classes, yoga and for singers.

One of the reasons that Ai Chi is so relaxing is because its creator has stated that however it turns out is how it was meant to be. Ai Chi relies upon an established Eastern structure, but there is a lot of room for variation as the moment demands. How many repetitions should be done? How far do you move? How many of the steps do you do during one session? Sometimes I have completed a step but I am not quite ready for the next. It is fine to step your legs together, stand tall, and reset your posture. Or extend your arms to the sides and contemplate as you turn palms up and down a few times while you breathe in and out. No worries~ however it turns out is how it was meant to be.