Tag: tempo

Sequestered Ai Chi

Ai Chi steps mindfulness Music Nature Pain Uncategorized mpierce

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.

To follow this blog, click “Follow” in the lower right corner of this page.

And the beat goes on…

Music mpierce

Music played at 60-80 beats per minute is perceived as most relaxing. Why? The answer may be in a phenomenon called entrainment, the interaction between independent rhythmic processes, such as a musical beat and unregulated heart rate or brain wave frequency.

Christiann Huygens, the 17th century Dutch physicist who invented the pendulum clock, first brought recognition of entrainment to the modern world. Huygens observed that regardless of when they started, the pendulum movement rate of free-swinging pendulum clocks on the same wall synchronized over time. Entrainment has been observed in fireflies that flicker simultaneously, the resetting of body clocks with sunlight changes (circadian rhythm) and in inanimate machine operations. It has been hypothesized that wave interactions cause entrainment synchronization. In the case of listening to music (sound waves entering our bodies through our auditory system), heart rate will move to match ongoing music tempos that we hear, over time. 60 to 80 beats per minute is a calming rate~ a resting heart rate goal for relaxation. And listening to music at this tempo can cause the heart rate move toward the rate of the music.

The sympathetic and parasympathetic nervous systems control heart rate. The rest and digest parasympathetic nervous system correlates with relaxation and a slow heart rate, and the fight or flight sympathetic nervous system relates to excitation and a faster heart rate. Entraining to a slower tempo of 60 to 80 beat per minute relies on parasympathetic nervous system control and can promote relaxation.

But there is more… There are other rhythms going on in our bodies. Neurologists measure brainwaves with EEG studies, and scientists classify brain waves by their output frequency. Alpha waves are defined as waves measured at 8-13 Hz and are indicative of a relaxed mental state~ when a person is awake but relaxed with eyes closed. Alpha wave activity in the occipital lobe of the brain goes along with a relaxed mental state and low arousal. Beta waves measure 13-30 Hz and are associated with a conscious and more attentive state, with eyes open. And faster paced, more activating songs with a quick tempo produce greater beta wave amplitudes. However, some people find faster paced music more relaxing. When I shared “Ai Chi in 3” music (which varies between a moderate and fast-pace) with a class that had been working with slower music for several weeks, one participant said she found the faster paced music to be relaxing, and added the interesting comment, “but I’m Italian and we like fast music.” The personal preference factor.

Studies show that brain waves are affected by music when it is the type of music that the listener prefers. If the listener likes the music, the music tempo influences brain wave frequency, but if the listener does not care for the type of music, the tempo has less of an effect on brain wave frequency. It appears that personal preference for music turns a switch on or off for the ability of music to cause brainwave entrainment. Heart rate and brainwave entrainment may happen~ or may not, with personal preference being the wild card. As is so often the case, “more study is needed…”

And as Jun Kono reminds us, “However it turns out is how it was meant to be.”

What makes music relaxing?

Music mpierce

Ai Chi practitioners have found that relaxing music enhances the stress-reducing effects of Ai Chi~ but what makes certain music relaxing? This is a hot topic for researchers in the fields of psychology and music therapy. Across multiple studies in recent years, research subjects have identified relaxing music with a slower rhythm tempo (60-80 beats per minute), a consistent low volume, a narrow pitch range and an unpredictable melody. Most of the time. The wild card is personal music preference, which plays a major role in perception of relaxing music, as well as mediating the effects of other components. But what actually happens to make you feel relaxed when you listen to music?

When music is created, sound waves hit the eardrum and cause it to vibrate. This creates a chain reaction within the inner ear, stimulating tiny hairs inside the semicircular canal, which are arranged to respond to consecutive pitches, like a keyboard. This stimulus is transferred through the brainstem to the auditory cortex where impulses are also arranged in “keyboard” order before being dispersed to more different parts of the brain than has been found for any other human function. Information about rhythm, pitch, tone quality, melody, meter and emotional reactions to music is processed and synthesized across the brain in a few thousandths of a second.  The fact that music has such a global presence in the brain is important. Each different part of the brain that is activated by listening to music also participates in other functions such as movement, balance, emotional control and focus, which seem to interplay with the complexity of perception of music. And our bodies respond with changes in heart rate, respiration and blood pressure, releasing neurochemicals and perhaps even altering brain wave activation.

That’s the broad answer. The specifics are fascinating~ the subject of upcoming blogs.

In her comprehensive book The Power of Music, Elena Mannes explores research and anecdotes about how music affects us. Her work is also featured in a recent documentary entitled “The Music Instinct.”