Month: April 2023

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Hapkido

Join us in our conversation with Hapkido master Mike Dunchok, a seventh-dan ranking expert with 34 years of experience. Mike has delved into the secrets of the Old Masters to refine his martial arts practice. In this discussion, Mike shares his journey in martial arts, beginning with his Hapkido training at age 11, and sheds light on this unique Korean martial art’s history, philosophy, and training approach.

Mike explains how the teachings of the Old Masters have played a crucial role in shaping Hapkido and emphasizes the importance of personal development, discipline, and wisdom in martial arts practice. By integrating the insights of these masters, Hapkido transcends mere self-defense techniques and offers a more profound understanding of human movement and self-awareness.

Mike highlights the significance of qigong and meditation in Hapkido, practices that have been passed down from the Old Masters, as essential components for developing fighting intuition, kinesthetics, and overall performance. As we delve into his insights and advice for beginners in martial arts, Mike encourages consistent practice, commitment, and self-reflection to achieve growth and mastery, guided by the wisdom of the masters who came before us.

Hapkido, or 합기도 in Hnagul
Hapkido is known for it’s joint locks and a walking stick/cane, or ji-pang-ee; 지팡이 in Korean.

Read more interviews like this from our list of martial arts.

What Is Hapkido – An Interview With Mike Dunchok

Where Did Hapkido Originate?

Ashe: Mike, can you tell us about your background in martial arts and your experience with Hapkido?

Mike: I began training in Hapkido at the age of 11, and I’ve been teaching for 19 years at my school in Irvine, California, located in Orange County. Hapkido is a Korean martial art with roots in Japanese Jiu-jitsu.

Ashe: Can you give us a brief history of Hapkido as a martial art?

Mike: Hapkido is a Korean martial art that combines elements of self-defense, joint locks, and striking techniques. Its origins can be traced back to the early 20th century when Choi Yong-Sool, the founder of Hapkido, returned to Korea after studying Daito-ryu jiujitsu under Takeda Sokaku in Japan. Choi then combined his learnings with various Korean martial arts and philosophies, creating a new and distinct martial art system. Hapkido’s development was further refined by Choi’s students, including Ji Han-Jae and Kim Moo-Hong, who contributed to its expansion and popularization both in Korea and internationally.

Hapkido Vs. Aikido

Ashe: What is the English translation for Hapkido?

Mike: The three Chinese characters for Hapkido (合氣道) translate to “the way of uniting ki” or “the way of moving with chi.” It’s important to note that Hapkido is not the same lineage as Japanese Aikido, despite sharing similar characters.

What Does Hapkido Focus On?

Ashe: Can you provide an overview of Hapkido’s training approach and curriculum structure?

Mike: While I can’t speak for all Hapkido schools, my particular kwan incorporates Chinese martial arts as well. Generally, Hapkido training includes kicking techniques (chak), forms (Jung sayer), break falls, joint locking techniques (Suki), and blocking and stances (mok). Our blocking is more fluid and circular, like that of praying mantis kung fu, rather than the solid blocking seen in karate-based arts.

What Does Hapkido Teach?

Ashe: How does the training progress for a beginner in your Hapkido school, starting from zero experience?

Mike: When beginners start at our Hapkido school, they join regular classes and participate in group activities. These include stretching, break falls (forward rolls, backward rolls, and falling on the side), partner drills, and kicking drills. After participating in these group activities, beginners are introduced to basic techniques specific to their rank, starting with the grappling portion of our curriculum.

Beginners learn wrist escapes, wrist reversal techniques, Sun Mok, basic ki exercises, and other white belt level curriculum elements. Additionally, they learn etiquette, fighting positions, blocks, and weapon training, starting with single straight stick fencing, which is similar to cane fencing. There are about nine levels of curriculum for them to learn before attaining their first-degree black belt. Our school divides the curriculum into hard and soft material, with five subject areas on the soft side of the art and four on the hard side.

Hapkido Belts

Ashe: What is the Hapkido belt system, and how many dan rankings for the Hapkido black belt are there?

Mike: Our belt system includes white, yellow, orange, purple, green, blue, brown, red, and black belts. The highest dan ranking is 10, but only one person can hold the 10th dan;  the founder. The highest attainable rank without being in that position is the 9th dan.

Hapkido Philosophy

Ashe: Can you explain Hapkido’s philosophy, concepts, and principles?

Mike: The philosophy of Hapkido focuses on unified body movement, aiming to execute techniques effectively without relying on strength alone. This concept, called yu won hwa 유원화 in Korean, translates to “flowing circle harmony.” A skilled Hapkido practitioner exhibits a soft and fluid grappling style, becoming more effective when they are relaxed and less focused on generating muscular responses.

Yu Won Hua

유원화 (Yu Won Hwa) is a Korean phrase that can be broken down into three separate parts:

  1. 유 (Yu) – This character represents “flow” or “flowing” in Korean. It suggests a sense of smooth, continuous motion or fluidity.
  2. 원 (Won) – This character represents “circle” or “round” in Korean. Circles are often used to symbolize unity, wholeness, or perfection in various cultures, including Korean culture.
  3. 화 (Hwa) – This character represents “harmony” or “balance” in Korean. It conveys a sense of peace, stability, and balance.

When combined, 유원화 (Yu Won Hwa) represents the concept of “flowing circle harmony.” It could be understood as a harmonious and balanced flow of energy or movement, similar to the idea of the circle of life or the natural cycles of the world. This concept can be found in various aspects of Korean culture. Yu won hua emphasizes the importance of finding balance and harmony in one’s actions, thoughts, and life in general.

The concept shares similarities with Bruce Lee’s famous quote, “Be water, my friend.” Both ideas emphasize the importance of finding balance, harmony, and adaptability in one’s actions and thoughts, drawing from Eastern philosophies like Taoism and Zen Buddhism.

Bruce Lee compared the qualities of water to the ideal state of mind: able to flow, crash, or be still, taking the shape of its container and adjusting to various circumstances.

Both ideas embody the essence of Eastern philosophies, focusing on achieving harmony and balance by embracing change and maintaining a state of fluidity. These concepts inspire us to overcome obstacles and cultivate inner peace by aligning ourselves with the natural rhythms of life.

bruce lee like water
Read more about Bruce Lee’s most famous quote.

Hapkido And Taekwondo

Ashe: Why do you think Korean martial arts focus so heavily on kicking?

Mike: It’s difficult to pinpoint an exact reason, but geographical and terrain factors may contribute to the emphasis on kicking in Korean martial arts. Korea is a mountainous region and closer to northern China, where martial arts tend to involve more kicking. There might also be some influence from Northern Chinese Kung Fu. Ultimately, the emphasis on kicking is a characteristic that has developed over time in Korean martial arts.

Ashe: How closely related is Hapkido to Daito-Ryu, and would a Daito-Ryu practitioner recognize the techniques in a Hapkido school?

Mike: Ideally, a Daito-Ryu practitioner should recognize all the techniques in a Hapkido school, and the transition should be seamless. However, some Hapkido schools may have lost or diluted the original concept over time. The best Hapkido schools still preserve the original techniques and principles, eventually aligning with Daito-Ryu’s original method.

What Are The Differences Between Hapkido And Other Martial Arts Like Taekwondo, Karate, Aikido, And Krav Maga?

Ashe: What makes Hapkido unique compared to other martial arts?

Mike: Hapkido’s uniqueness lies in its joint locking techniques and its emphasis on relaxation and emotional detachment during grappling. While Hapkido is a form of jujitsu, it emphasizes an even softer approach. The effectiveness of Hapkido techniques increases when practitioners can be physically and emotionally relaxed, unattached, and spiritually attained. Hapkido can be considered the physical embodiment of Daoism, with its techniques reflecting Daoist philosophy and requiring a release of ego.

Ashe: You think all martial arts paths lead to the same place?

Mike: While different martial arts may have unique characteristics or techniques, at the highest levels, practitioners tend to converge towards a single truth in human movement. Martial arts masters across different disciplines understand the body so well that their movements and techniques begin to look similar. Ultimately, there is a fundamental truth in human movement that transcends the idiosyncrasies of individual martial arts styles.

Hapkido And Aiki

Ashe: Are there specific exercises in Hapkido to develop “aiki” or the “aiki body?”

Mike: In Hapkido, qigong exercises are essential to developing aiki and the aiki body. Practitioners must become proficient in these exercises, which include dan tian breathing, mental relaxation exercises, counting beads for focusing thoughts, the microcosmic orbit, standing like a tree, and grounding exercises. These exercises help practitioners achieve higher levels of skill in Hapkido.

Is Hapkido Legit?

Ashe: What is the most common misconception about Hapkido?

Mike: A common misconception about Hapkido is that soft, yielding movements are ineffective. In reality, these soft movements can capture the momentum of an opponent’s strike, exploiting their commitment of force to turn it against them. These techniques are not only real but highly effective, especially when dealing with multiple attackers, as they allow practitioners to use their opponent’s strength against them.

Advice For Beginners

Choosing A Good School

Ashe: What are some common mistakes beginners make in martial arts?

Mike: Beginners often underestimate the time and effort needed to establish a foundation in martial arts. Consistency and commitment in the initial years are crucial to build basic skills and a solid base. Beginners should train hard and regularly.

When choosing a martial art, consider your goals, motivations, and personal interests. Find a school that teaches techniques honestly, with authenticity, legitimacy, and applicability. Avoid schools that have lost their original inspiration or focus solely on commercial aspects.

Look for a martial arts school that offers personal development, cultivation, and self-improvement elements in addition to physical training. True martial arts should provide confidence in what you’re learning, with applicability behind techniques and forms.

Recognizing A Good School

Ashe: For someone coming in with no experience or reference point in martial arts, what advice would you give them to recognize a good school or teacher?

Mike: It’s true that beginners might struggle to identify legitimate techniques or schools, as they don’t have the background to understand or pressure test them. It’s difficult for me to pinpoint a single element that would help them distinguish between good and bad schools.

Ashe: One recommendation I have is to look at the level of the other students, not just the teacher. If the results are consistent, then the chances are good that it’s worthwhile.

Mike: I am not sure I agree with assessing the teacher’s students; sometimes, even the best teachers may have students who struggle to reach the same level, which makes it hard for beginners to discern the right choice.

Ashe: I think we can also consider the personal development, character building, discipline, and wisdom imparted by the teacher and mirrored in their students. Examine the school’s overall culture, mental and spiritual development, and physical training.

The Power of Qigong For Martial Arts

Ashe: In the context of the 21st century, what do you think provides the biggest return on investment for someone training in martial arts, regardless of their level or style?

Mike: I would say qigong and meditation. They’re often neglected, but they provide incredible benefits when practiced sincerely. Knowing yourself and your body is crucial, particularly in soft martial arts like Hapkido or Jiujitsu. Qigong helps develop that knowledge and improves fighting intuition, kinesthetics, and overall performance. The dividends are beyond reckoning, but unfortunately, few people actually practice it.

Ashe: Right; it’s often the case that what we want and what we need are different things. As my Sifu, Grandmaster Sam Chin, says, “Training is the process of looking into your weakness.” So, focusing on qigong and meditation seems to align with that sentiment. People want to train the stuff that will look cool on Instagram but isn’t necessarily going to help them improve their weaknesses.

The Value of Traditional Martial Arts

Ashe: In modern times, with MMA, firearms, and living in the safest country and period in history, what do you think the value of training in traditional martial arts is?

Mike: If you only train martial arts for the one or two times in your life when you might face a survival or self-defense situation, it’s hard to justify the countless hours of practice. Overemphasis on survivability, practicality, and function can be misplaced. It can’t be the main reason you train. Martial arts is a way to know yourself, and if you apply the confidence and security you develop for that self-defense situation to life in general, you find the real value of martial arts.

Life involves suffering, questioning, doubt, sorrow, and loss. How we face these inevitable situations is determined by our training. Martial arts teach us to move through life gracefully, to face metaphorical challenges to our well-being, and to handle them with skill and grace. Becoming good at physical struggle helps us develop composure and wherewithal to better deal with more abstract struggles.

Time Is Short

Ashe: If you could go back in time and talk to yourself when you were just starting martial arts, what message would you impart to your younger self?

Mike: It might sound cliché, but I would tell myself to train harder. I trained quite hard, but I’m more aware of my mortality and limited time. I’ve devoted over 30 years of my life to martial arts and am content with my progress, but I would’ve devoted even more time, practiced more, and aimed higher. I think many people would say the same, but it’s true.

Mike’s Choices For Best Books

Ashe: What’s the best book on martial arts or a book you’ve gifted most often to martial arts students or friends? It doesn’t necessarily have to be a martial arts book, but one that you think would benefit someone with a dedicated martial arts practice.

Mike: I do give books, and the choice depends on how long I’ve had a student. For my more advanced students, I’ve given certain lesser-known Japanese works, like “Demon Sermon on the Martial Arts” and “The Unfettered Mind.” But for beginners, I start with the Daodejing as it introduces essential concepts in martial arts, especially the soft ones.

Ashe: When you give a beginner the Daodejing, would you provide additional guidance or just hand them a copy and let them explore it themselves? There are many translations, and some are better than others. The closer to the original translation, the more vague the meaning without context.

Tao Te Ching, Steven Mitchell translation on Amazon.

Mike: You’re right. Although it might not be the most literal or accurate translation, I tend to give them Steven Mitchell’s version, as his background in Zen informs his interpretation, which ties into what I’m teaching them. By the time I’ve given them that book, they’ve experienced how certain techniques work against resistance, and I tie that in with the concepts discussed in the Daodejing.

Connect With Mike

Ashe: So, as we’re wrapping up here, if people want to follow up with you, where can they find out more about you and what you’re doing, and how can they connect with you?

Mike: They can follow me on Instagram, which I imagine is how you found me at Mike Dunchok. I also have a YouTube channel, Master Michael Dunchok Kuk Sool Kwan, which is my Kwan. And if you’re in Orange County, I have my Dojo, Ancient Arts Dojo, in Irvine, South Orange County (https://www.ockoreanmartialarts.com/).

Ashe: Very cool. I want to thank you for your time and for sharing your wealth of knowledge with us. Clearly, you’ve benefited from your martial arts training beyond mere self-defense techniques. It was a real pleasure to connect with you today and listen to your thoughts on martial arts. Before we say goodbye, do you have any last words?

Mike: The most important part is to train hard and consistently.

Conclusion

My enlightening conversation with Hapkido expert Mike Dunchok has provided me with a wealth of knowledge and a deeper understanding of the martial art. I am grateful for the opportunity to learn from Mike’s extensive experience and his dedication to preserving the teachings of the Old Masters.

Mike has illuminated the value of consistent practice and commitment in one’s martial arts journey, as well as the importance of personal development, discipline, and wisdom, which are essential to attaining mastery.

I would like to express my heartfelt gratitude to Mike for sharing his time, expertise, and passion for Hapkido with me. His thoughts have not only broadened my understanding of this unique martial art but have also inspired me to approach my own practice with renewed dedication and mindfulness. As I continue to explore and express myself in martial arts and other disciplines, I will undoubtedly carry the lessons learned from Mike’s experiences and the wisdom of the Old Masters with me, enriching my perspective and shaping my journey towards mastery.

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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The Martial Arts Performance Enhancer You’re Overlooking

The Old Masters practiced "dream yoga."

Introduction

In today’s fast-paced world, most people recognize the importance of sleep for maintaining optimal health and well-being. Yet, despite this understanding, studies show that around 35% of adults in the United States consistently fall short of the recommended 7-8 hours of sleep per night. Competing demands such as demanding work schedules, social obligations, and technology distractions like YouTube, Netflix, and social media all contribute to this widespread sleep deficiency.

In light of this, those serious about maximizing their martial arts performance should prioritize sleep, which is critical to recovery and overall progress. After all, the time and effort invested off the mats are just as important—if not more so—than the hours spent on the mats since it directly impacts physical, mental, and emotional readiness for training.

The Old Masters, who were deeply rooted in the principles of balance and harmony, recognized the importance of sleep and the significance of dreams in maintaining one’s overall well-being. To harness the power of dreams and improve their quality of sleep, they developed a set of practices known as “Dream Yoga,” or shuigong (睡功).

The Old Masters practiced "dream yoga."
An Old Master practicing dream yoga.

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.

The Importance of Sleep For Martial Arts

Mark Rippetoe, a well-known strength coach and author, developed the “stress, recovery, adaptation” training model, a simple yet effective approach to understanding and optimizing athletic performance. We can apply this model to our martial arts training and highlight sleep’s crucial role.

Stress, Recovery, Adaptation

  1. Stress refers to the physical and mental demands placed on the body during exercise or martial arts practice. These stresses can include high-intensity workouts, sparring sessions, or skill drills. When the body is subjected to these stresses, it experiences fatigue, muscle damage, and energy depletion.
  2. Recovery: After the stress of training, the body needs time to recover and heal. Sleep plays a critical role in this period, as the body undergoes several restorative processes during this rest period. Sleep allows for the repair of damaged tissues, the removal of metabolic waste products, and the replenishment of energy stores. It is also essential for cognitive recovery, as sleep helps consolidate memory and learning, allowing martial artists to retain and refine the techniques and strategies they’ve acquired during training.
  3. Adaptation: When the body has adequately recovered from the stress of training, it undergoes a process known as adaptation or “super-compensation.” Super-compensation is the body’s way of preparing itself to handle similar stressors in the future better. Through adaptation, martial artists can experience improvements in strength, endurance, skill, and overall performance. However, without proper recovery, the body may not fully adapt to the training stress, leading to stagnation or even regression in performance.

The stress, recovery, and adaptation model underscores the importance of sleep in our martial arts training. By prioritizing sleep and ensuring adequate recovery, martial artists can maximize the benefits of our training, leading to consistent progress and improved performance over time. This highlights the need to balance training intensity and recovery, as both are essential for achieving optimal martial arts results.

Five Reasons More Sleep Will Improve Your Martial Arts

Sleep is an essential component of exercise recovery and has a direct impact on overall health and well-being.

  1. During sleep, the body undergoes restorative processes that aid in physical recovery, including the repair of muscle fibers and the removal of metabolic waste products, reducing inflammation, and preventing injury.
  2. Sleep is also critical for cognitive function, including memory consolidation and learning, which is particularly relevant for martial artists who require mental sharpness and focus to execute complex techniques and strategies.
  3. Adequate sleep is vital for emotional regulation and stress management, which helps maintain emotional balance, leading to optimal performance on and off the mats.
  4. Sleep is critical for maintaining a robust immune system. Chronic sleep deprivation can weaken the immune response, making the body more susceptible to illness and infection. Adequate sleep ensures that martial artists can train consistently without being sidelined by illness.
  5. Research has shown that consistent sleep of 7-8 hours per night can lower the risk of developing chronic diseases, including obesity, diabetes, cardiovascular disease, and certain cancers. Sleep promotes healthy aging and reduces disease risk; essential for a lifetime of mastery in martial arts.
image of whole foods with text "you can't out train a bad diet."
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Four Factors Affecting Your Sleep

In the 21st century, many factors can interfere with our sleep quality, including blue light exposure, eating habits, caffeine, and alcohol. 

  1. Blue light exposure from electronic devices after dark can negatively affect sleep by suppressing melatonin production and stimulating the habenula, an area of the brain involved in mood, memory, and sleep regulation. This can lead to disrupted sleep patterns, insomnia, and mood disorders, affecting memory and learning.
  2. Eating in sync with our circadian rhythms is essential for optimal sleep quality and overall health. Eating late at night can disrupt these rhythms while maintaining a consistent eating schedule, and practicing time-restricted eating can help optimize circadian rhythms and improve sleep.
  3. Caffeine consumption is a widely consumed stimulant in coffee, tea, and various energy drinks that can interfere with sleep, particularly if consumed within 6 hours of bedtime. Excessive caffeine intake can lead to sleep disturbances, such as difficulty falling asleep, frequent awakenings, and reduced sleep duration.
  4. Alcohol, despite being a depressant and initially inducing drowsiness, can harm sleep quality by disrupting the sleep cycle, particularly the REM stage crucial for cognitive function and memory consolidation. To optimize sleep, it is recommended to consume alcohol in moderation and avoid it close to bedtime.

How to Fix a Sleep Schedule

Sunlight Before Screenlight

A good night’s sleep starts first thing in the morning. Exposure to natural light, particularly in the morning and evening, plays the most significant role in regulating our sleep-wake cycles by influencing the production of hormones such as cortisol and melatonin.

According to the CDC, Americans spend an average of 90% of their time indoors. This can make it difficult to have healthy circadian rhythms, our natural sleep-wake cycles. When we spend most of our time indoors, we are exposed to less sunlight, which can disrupt our circadian rhythms. Additionally, artificial light can also interfere with melatonin production, making it harder to fall asleep at night.

Establishing a routine incorporating natural light exposure can improve sleep hygiene and improve overall sleep quality.

Old Master practicing Tai Chi at dawn
The Old Masters would practice with the rising sun, ensuring healthy circadian rhythms,

Light As A Sleep Aid

1. Morning light exposure: Exposing yourself to bright morning light, ideally within the first hour of waking, can help stimulate cortisol production, a hormone that increases alertness and energy. Morning light exposure also helps to reset your circadian rhythm, reinforcing a consistent sleep-wake schedule. To reap the benefits, aim for at least 2-10 minutes of outdoor exposure.

2. Evening light exposure: As the sun begins to set, sunlight shifts to the infrared spectrum. The warmer, dimmer light signals the body to prepare for sleep by promoting melatonin production, a hormone responsible for regulating sleep-wake cycles. Spend time outdoors in the evening. Aim for at least 2-10 minutes of exposure to evening sunlight. If outdoor exposure is not possible, create a relaxing evening environment by avoiding blue light from screens and using red light sources.

3. When we maintain a consistent sleep schedule, we help reinforce our body’s natural circadian rhythm. Going to bed and waking up at the same time every day helps set our body clock, allowing us to fall asleep more easily and wake up feeling refreshed. It also promotes deeper, more restorative sleep, leading to improved cognitive function, memory, and overall well-being. In contrast, irregular sleep patterns, such as staying up late on weekends and sleeping in, can disrupt our circadian rhythm.

4. Current research suggests that exposure to near-infrared light before sleep may improve sleep quality and duration, as well as increase the production of melatonin, a hormone that regulates sleep-wake cycles. However, more studies are needed to fully understand the effects of near-infrared light on sleep.

Use code FLKF to save 10% on cutting-edge red light therapy panels. Near-infrared therapy has been shown to improve sleep, speed recovery, and even increase testosterone levels.

Patterns of Food & Eating

Dr. Satchin Panda’s research on circadian biology emphasizes the importance of being mindful of not only what we eat but also when we eat to optimize our overall health and well-being. We can improve sleep quality, digestion, and metabolic health by aligning our eating patterns with our circadian rhythms. Here are some strategies based on Dr. Panda’s research to help optimize your circadian biology through mindful eating:

Meal Timing For Circadian Balance

  1. Time-Restricted Eating (TRE): TRE involves limiting your food intake to a specific window of time each day, typically around 8-12 hours. This approach allows your body to synchronize its metabolic processes with your circadian rhythm. By following TRE, your body’s insulin levels can ebb and flow and provide a fasting period that allows for cellular repair and rejuvenation.
  2. Eat most of your calories early in the day: Our bodies tend to metabolize food more efficiently during the daytime when our metabolism is more active. Consuming a larger portion of your daily calories in the morning and afternoon and having a lighter dinner can help improve digestion and regulate your circadian rhythm.
  3. Consistent meal times: Eating at consistent times every day helps to reinforce your body’s internal clock, keeping your circadian rhythm in sync. Establish a regular eating schedule by having breakfast, lunch, and dinner at the same time each day, and avoid late-night snacking.
  4. Avoid heavy meals before bedtime: Consuming large or heavy meals close to bedtime can disrupt sleep by causing indigestion and interfering with the natural decrease in body temperature that promotes sleep. Aim to finish your last meal at least 2-3 hours before bedtime to give your body enough time to digest the food and prepare for sleep.
  5. Limit caffeine and alcohol consumption: Both caffeine and alcohol can interfere with your circadian rhythm and sleep quality. Limit your caffeine intake, especially in the afternoon and evening, and moderate your alcohol consumption to avoid disrupting your sleep-wake cycle.
  6. Prioritize whole, nutrient-dense foods: Consuming a well-balanced diet that consists of whole, unprocessed foods can help support your circadian rhythm by providing essential nutrients and maintaining stable blood sugar levels. Include a variety of fruits, vegetables, abundant protein, and healthy fats in your diet.

Mindfulness of Food

By exercising discipline and mindfulness in your eating habits, you can optimize your circadian biology, which can lead to improved sleep quality, better digestion, and overall enhanced health and well-being. This, in turn, will positively impact your martial arts performance and other aspects of your life.

“The true science of martial arts means practicing them in such a way that they will be useful at any time and teaching them in such a way that they will be useful in all things.”

Though not directly related to eating habits or circadian biology, this quote highlights the importance of integrating and applying the principles of martial arts in all aspects of life, including our approach to nutrition and health. By maintaining balance, discipline, and mindfulness in our eating habits, we can ensure that these principles are useful not only in martial arts training but also in optimizing our overall health and well-being.

Taoist Dream Yoga

Non-sleep Deep Rest: Embracing Taoist Dream Yoga and Yoga Nidra in Martial Arts

In the rigorous world of martial arts, where recovery is as crucial as training, there are times when full sleep isn’t an option, yet the body and mind yearn for rest. This is where the ancient practices of Taoist Dream Yoga, or Shuigong, and Yoga Nidra come into play, offering a unique form of non-sleep deep rest. While these practices share similarities in guiding practitioners into a state of conscious deep relaxation, it’s important to note that they are not identical. Taoist Dream Yoga, deeply rooted in Chinese philosophy, focuses on harnessing the power of dreams for spiritual growth, whereas Yoga Nidra, a practice from the yogic tradition, leads one into a state of deep relaxation while maintaining a thread of consciousness. Both, however, offer martial artists a way to achieve profound rest and recovery during periods when traditional sleep is not feasible, providing an invaluable tool for rejuvenation and enhanced performance.

The Power of Yoga Nidra in Martial Arts

Yoga Nidra, often described as yogic sleep, is a guided meditation that systematically induces complete physical, mental, and emotional relaxation. The practitioner begins with a personal intention or Sankalpa, followed by a journey of body awareness, breath mindfulness, and visualization. This process leads to a state where the body rests deeply, yet the mind stays alert, hovering at the edge of sleep.

The Effects of Yoga Nidra

The impact of Yoga Nidra on martial arts performance is not just anecdotal but is backed by scientific research. A study involving two elite karate athletes, titled “Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes,” revealed significant sport-specific improvements.[1] For the male athlete, the practice led to enhanced recovery in aspects directly related to his karate performance.

This included better management of physical stress and fatigue, which is crucial in a sport that demands high levels of endurance and strength. The female athlete experienced benefits that extended beyond the physical. She reported improvements in emotional well-being and mental clarity, factors that are vital for the strategic and mental challenges faced in karate.

For martial artists, Yoga Nidra offers a unique advantage. It aids in faster recovery, improves focus and mental clarity, and enhances emotional resilience. These benefits are critical in a discipline where mental fortitude is as essential as physical skill. By incorporating Yoga Nidra into their training regimen, martial artists can gain a holistic edge, balancing the rigors of physical training with deep mental rest and recovery.

Yoga Nidra aligns seamlessly with the martial arts philosophy of balance and harmony. It’s more than just a practice; it’s a pathway to deeper self-awareness and inner strength, offering martial artists a way to elevate their performance and overall well-being.

Conclusion

Sleep plays a critical role in maintaining optimal health and well-being, particularly for those seeking to maximize their martial arts performance. Adequate sleep is essential for physical recovery, cognitive function, emotional well-being, immune function, and longevity. However, many factors can interfere with sleep quality, including blue light exposure, eating habits, caffeine, and alcohol.

We can improve our sleep and overall well-being by understanding these factors and implementing strategies to minimize their impact. Additionally, establishing a routine that incorporates exposure to natural light in the morning and evening and implementing mindful eating habits can optimize circadian biology and improve sleep quality. By prioritizing sleep and integrating principles of balance, discipline, and mindfulness in all aspects of life, we can achieve optimal results in martial arts training and overall health and well-being.

The wisdom of the Old Masters teaches us that it is essential to harmonize with the natural cycles and rhythms of the world around us. GM Sam Chin says, “There is no freedom in nature, but to harmonize with nature is to be the most free.” This includes aligning our sleep patterns with the natural cycles of daylight and darkness, as well as aligning our eating habits with our circadian rhythms. By doing so, we can optimize our overall health and well-being and improve our performance in martial arts training.

Harmonizing with nature requires us to be mindful and disciplined in our approach to sleep and nutrition, as well as in other aspects of our lives. It requires us to be attuned to our bodies and the world around us and to adapt and adjust as needed. Ultimately, by harmonizing with nature, we can achieve a sense of balance, freedom, and optimal performance in all aspects of our lives.

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

Selenia di Fronso, Claudio Robazza, Dario Pompa, Maurizio Bertollo,
Dreaming while awake: The beneficial effects of yoga Nidra on mental and physical recovery in two elite karate athletes,
Heliyon,
Volume 10, Issue 1,
2024,
e24180,
ISSN 2405-8440,
https://doi.org/10.1016/j.heliyon.2024.e24180.
(https://www.sciencedirect.com/science/article/pii/S2405844024002111)
Abstract: Yoga Nidra (YN) naturally stimulates a hypnagogic state wherein an individual is physiologically asleep yet maintains a certain awareness to follow a guide’s instructions. The aim of this study was to investigate the effects of this aware sleep state on recovery-stress balance in two elite karate athletes adopting an idiosyncratic and multimodal approach. One male and one female athlete underwent a YN intervention. Before intervention, after intervention and three weeks later, recovery-stress balance specific scales, perceived stress, cognitive and somatic anxiety, subjective and objective sleep quality, and individual alpha peak frequency (iAPF) values were assessed. Perceived quality of recovery was continuously monitored for three months including the period of the investigation. Feelings and arousal levels before and after each YN session were also examined. Our results showed a YN general positive effect; however, the intervention had higher sport specific effects in the male compared to the female athlete. On the other hand, in the female athlete, YN seems to have effects both from an emotional and physical point of view. We also noted the intertwined relationship among interoception, perceived stress and YN effects. Also, findings suggest that iAPF modulation reflected improved recovery skills or a better control of stressful situations, while the acute effects on arousal levels were expression of anxiety or energy reduction. Overall, YN improved both the perceived quality of recovery and sleep quality, shedding light on the importance of YN for recovery-stress balance enhancement in the sport context.
Keywords: Arousal; iAPF; Interoceptive awareness; Recovery-stress balance; Relaxation; Sleep quality; Stress perception

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Journey to Wing Chun Mastery

An Interview with Sifu Alex Richter

If you’re a martial arts enthusiast or simply curious about the world of Wing Chun, you’re in for a treat. In this series of interviews from our list of martial arts, Sifu Alex Richter, a renowned expert in Wing Tsun (Wing Chun), you’ll discover the intricacies and philosophy behind this traditional martial art. From debunking common myths to exploring lesser-known training tools, Sifu Alex offers candid insights into his lifelong passion for Wing Chun. Join us on this journey to Wing Chun mastery and learn how perseverance, curiosity, and a dedication to self-improvement are key to achieving mastery.

Please see our disclaimers notice below for important information regarding some links in this article.

Wing Chun instructor Alex Richter
Author, podcaster & Wing Tsun instructor Alex Richter

From Karate Kid to Kung Fu Genius: How Sifu Alex Richter’s Passion for Martial Arts Led to the Mastery of Wing Chun

Sifu Alex Richter’s journey into martial arts began when he was just eight years old. After facing bullying from a neighbor, Alex enrolled in a nearby karate school, beginning his lifelong passion for martial arts. “I started mainly, almost like out of an eighties action movie. I was bullied by a neighbor, and I had the kind of the karate kid experience and decided I needed to take some martial arts to learn how to defend myself,” Alex recalls.

Enter The (Little) Dragon

The transformative moment in his martial arts journey came when he watched Bruce Lee’s “Enter the Dragon.” The film led Alex to become intrigued with kung fu, specifically Wing Chun. “And then I saw Bruce Lee, and I’m like, what is this kung fu? What is? I wanted to be just like him,” he says.

Despite his eagerness to learn Chinese martial arts, Alex found it difficult to find a suitable school in Central Jersey in the 1980s. It was when his family relocated to Seattle, Washington, that he discovered a Wing Chun school led by Sifu Johann Sasynuik, a student of Bruce Lee’s third student, James DeMille.

However, Alex’s curiosity wasn’t satisfied with just learning the non-traditional version of Wing Chun inspired by Bruce Lee’s philosophy. Instead, he yearned to understand the classical, traditional form of the martial art. “I wanted to go and see if classical or traditional Wing Chun had anything to offer,” he explains.

This quest for deeper knowledge led him to Vancouver, Canada, where he met Sifu Ralph Hanel, an instructor from the Leung Ting lineage. The encounter proved to be a humbling experience for the young martial artist. Alex shares, “I basically fired a punch at him, and I was like on the wall and on the floor very, very fast. And I said, okay, what is this wizardry you’re doing here?”

Read more about Bruce Lee’s philosophy here.

EWTO & Beyond

Determined to learn more, Alex moved to Germany to study Wing Chun at the European Wing Tsun Organization (EWTO) headquarters. “I studied Wing Chun six hours a day, five days a week for three years and became kind of like a junior-level instructor,” he says.

Upon returning to the United States, Alex opened his own Wing Chun school in New York, continuing his martial arts journey and sharing his expertise with others.

Throughout his years of dedication and hard work, Sifu Alex Richter’s passion for Wing Chun has only grown stronger. Today, he is an inspiring figure in the traditional martial arts world, demonstrating that perseverance, curiosity, and an unquenchable desire for self-improvement are key to achieving mastery.

The Essence of Wing Chun:

From Forms to Footwork: Discover the Intricacies of Hong Kong Wing Chun

Wing Chun can have many interpretations depending on the lineage and individual teaching it. 

Forms

According to Richter, Wing Chun training predominant in Hong Kong comprises three unarmed forms: Siu Nim Tao 小念頭, Chum Kiu 尋橋, and Biu Jee 鏢指, which are learned alongside their respective applications in fighting. “The first two forms are like the operating system. That’s 90% of what you’ll need to defend yourself reasonably against a regular attack,” he explains.

The third form, Biu Jee, serves as a “technical patch” for issues that may arise in the first two forms. It provides recovery tools for practitioners who might lose their centerline or find themselves in a compromised position.

The wooden dummy form is another integral component of Wing Chun training. It acts as a “finishing school” for the system, refining movements and enabling practitioners to generate power even when already in contact with an opponent.

Weapons

In addition to the unarmed forms, Wing Chun features two weapons: the long pole (Luk Dim Boon Gwan 六點半桿) and the double knives (Baat Jaam Do 八斬刀). The long pole emphasizes strength training, live sparring, and partner practice. The double knives considered the pinnacle of Wing Chun training, are designed to fight against various types of Chinese weapons. Footwork is a crucial aspect of this training. As the Chinese saying goes, “If your opponent has two swords, beware his footwork.”

Fallen From Glory

Richter believes that modern Wing Chun has become too focused on Chi Sao 黐手 (sticky hands) practice against other Wing Chun practitioners rather than against different martial arts styles. “Wing Chun was designed to fight against other martial arts. Modern Wing Chun is very Chi Sao versus Chi Sao dominant, an unfortunate byproduct of the tribalism common to Wing Chun factions,” Richter laments.

Despite these challenges, the essence of Wing Chun remains a versatile and effective martial art. With the right guidance and dedication to understanding its principles, students can unlock the true potential of this fascinating fighting system.

Exploring the Richness and Variety of Chi Sao as a Bridge Between Forms and Sparring

Chi Sao 黐手, an essential component of Wing Chun training, is the bridge or glue between forms and free sparring. Sifu Alex Richter explained its importance in developing a well-rounded understanding of martial art.

Chi Sao specializes in the moment of contact with an opponent’s arms, teaching practitioners to be mindful of their stance, relaxation, and breathing. However, it is important to recognize that Chi Sao encompasses a vast range of techniques and ideas, with some being more intrinsic and mindful while others involve heavier pressure and more aggressive approaches.

Richter highlights that Chi Sao is an extremely broad category that includes various training methods, all under the umbrella term of “sticky hands.” For example, the iconic photo of Bruce Lee and Yip Man performing Poon Sao is just one aspect of this rich practice.

Ultimately, students of Wing Chun must appreciate the richness and diversity of Chi Sao to gain a comprehensive understanding of the martial art. By exploring the full range of techniques and methods within Chi Sao, practitioners can unlock new levels of skill, awareness, and effectiveness in their training and sparring.

Unraveling the Mysteries and Origins of Wing Chun’s Diverse Lineages

Sifu Alex Richter highlights the difficulties in tracing the origins of Wing Chun, as much of its history is shrouded in hearsay and folklore. The histories of most Wing Chun styles, like many other traditional Chinese martial arts, are quite similar and often appear to be plagiarisms of one another. This makes it challenging to determine the true origins of the martial art, as many of the stories lack historical accuracy or verifiable evidence.

We discussed the Red Boat Opera of the 1850s, during which many southern martial arts were practiced and taught by opera actors or individuals disguised as such. This period, however, is also marked by a blending of martial arts history with kung fu movies and pulp fiction, further blurring the lines between fact and fiction.

Among the most famous Wing Chun lineages are Ip Man and Yiu Kay-san, with the latter being a contemporary of Ip Man in Foshan. Canton Wing Chun, another significant lineage, is often referred to as a more generic term, encompassing anyone not part of Ip Man or Yiu Kay-san’s lineage. However, these styles are often rarer and more difficult to find.

Why Ip Man Was So Influential

Richter emphasizes the role of fate in the prominence of Ip Man’s lineage, as he arrived in Hong Kong at a critical time and had to prove the worth of Wing Chun by training his first generation of students to fight. This urgency influenced the way he taught the martial art, leading some traditionalists to claim that his approach was not as traditional as others.

Richter argues that the founders of martial arts styles were, by definition, rebels and innovators who broke from tradition. As a result, it is crucial to focus on one’s skills rather than relying solely on the prestige of a particular lineage. 

Unconventional Or Lesser Known Training Tools for Wing Chun

Wing Chun is an ancient martial art, but Sifu Alex embraces the future by integrating modern training techniques into his traditional teachings. Richter shed light on the unconventional and lesser-known training tools he uses to enhance his students’ Wing Chun experience.

The Wing Chun Wall Bag

“The most underrated tool in Wing Chun,” according to Richter, “is the wall bag, the three-section sandbag that goes on the wall.” He believes the iconic wooden dummy often overshadows it, but the wall bag is an excellent way to train the penetrating style of punching Wing Chun is known for. “You are never knocking the wall down behind that wall bag,” Richter explains, “so you have a mild isometric contraction almost at the end of every explosive punch.” This unique feature of the wall bag trains tendons and ligaments more effectively than conventional strength training protocols, allowing practitioners to “punch above their body weight.”

Variations of The Wing Chun Dummy

Richter also delved into the different types of wooden dummies at his school. The more modern spring frame dummy, called the “song Chong” or live dummy, provides better feedback when hit. The slat design dummy, popularized in the 1950s, is also used. Richter values both types and encourages his students to train on each one, saying, “I can never make up my mind which one is better.”

While the weapons in Wing Chun, such as the long pole and knives, are only taught to senior students, they can be invaluable for stance training and strengthening wrists. Richter also incorporates modern martial arts equipment like teardrop Muay Thai-style bags, focus mitts, heavy bags, and kick shields into his classes. 

The Balance Beam

The most unconventional training tool Richter mentioned is the balance beam. These long four-by-four pieces of wood are used to practice forms solo or with a partner for footwork and balance exercises. He said, “We emphasize it here because it’s a great self-correcting tool for centering your balance on your foot.”

Debunking the Chain Punching Myth

Wing Chun, a dynamic and powerful martial art, is often reduced to the misconception that practitioners simply “do a bunch of fast stuff like chain punches.” According to Richter, the chain punch stereotype arises for two reasons. First, beginners just starting their journey in Wing Chun are taught chain punches as a stop-gap measure. “If you don’t know anything and someone attacks you, even if you chain punch horribly, you have something you can fight back with,” Richter explains. As students progress, however, they develop more advanced skills like power, connectivity, footwork, angles, and timing, ultimately weaning themselves off chain-punching.

The second reason for this misconception lies in the portrayal of Wing Chun in popular media. Films like “Ip Man” and its sequels, starring Donnie Yen and Anthony Wong, often depict Wing Chun fighters using chain punches to defeat multiple opponents. Richter acknowledges that the first “Ip Man” movie had hard-hitting and violent fight scenes, making chain punches look extremely effective. However, these films only serve to perpetuate the stereotype and do not accurately represent the art of Wing Chun.

Watch Ip Man on Amazon

Most Common Beginners Mistakes

Reflecting on the most prevalent issues facing modern martial arts students, Sifu Richter explained that the abundance of online content could hinder progress. For example, he observed, “People join the school, and then the first thing they do is go on YouTube to teach themselves a bunch of stuff so they can shortcut the training, and they come into class only to have to be then redirected or adjusted. And that, in my opinion, tends to slow things down a little bit.”

This reliance on digital resources and the pursuit of shortcuts has led to a cultural shift in the way students approach martial arts education. However, Alex encourages students to resist this trend, trusting their instructors’ traditional methods and expertise.

Hindsight

Looking back on his early days, Sifu Alex ponders the question of what advice he would give to his younger self. Then, reflecting on his experiences and the mentors who shaped his journey, he says, “I’ve had the chance to have some fantastic mentors and travel to Hong Kong and learn from some of the greats.”

However, one of the essential pieces of advice he wishes he could give his past self involves discerning the difference between martial arts expertise and life wisdom. “The guy who can help you understand how this martial art works might not also be the guy you want to model your personal life after or might not be the person you want to follow as a business example,” Sifu Alex explains.

Recognizing the innate human desire to find a leader who can guide all aspects of life, Sifu Alex urges caution and realism in our approach to learning from others. “We have to be more realistic,” he says, adding, “Really model your Wing Chun after this person. Look at what they do. Don’t always listen to what they say, but look at what they do.”

Sifu Alex emphasizes learning from others while maintaining a healthy skepticism and an open mind. “I think just knowledge of that would’ve helped me through a lot of past heartaches.”

Best Wing Chun Books

When asked about his favorite Wing Chun book besides his own, Sifu Alex mentions David Peterson’s “Wing Chun Kuen Hak,” a collection of essays that offers insights from another lineage of Wing Chun. Sifu Alex believes that reading books from different lineages is crucial to sharpening one’s skills and understanding, saying, “I think you can’t consider yourself a cultivated martial artist or, in my sense, a Wing Chun person if I don’t understand all the arguments against my position.”

Interestingly, Sifu Alex’s all-time favorite book related to Wing Chun is not a Wing Chun book at all. Instead, it’s “Championship Fighting” by heavyweight boxing legend Jack Dempsey (one of my top picks in my Amazon Storefront)! Sifu Alex explains, “I think he explains some Wing Chun ideas better than I’ve heard some Wing Chun sifus explain their ideas.”

Conclusion

Sifu Alex Richter’s journey to Wing Chun mastery is an inspiring example of how dedication and passion can lead to greatness. Through his extensive training and innovative approach, he has become a respected figure in the martial arts world, sharing his knowledge with others through his podcast, publications, and teachings.

I’m grateful to Sifu Alex for sharing his insights on Wing Chun, from Chi Sao’s intricacies to balancing martial arts expertise with life wisdom. His dedication to self-improvement and commitment to exploring different lineages and training tools are a testament to the richness and diversity of Wing Chun.

As we continue to explore the world of martial arts, Sifu Alex’s journey reminds us of the value of perseverance, curiosity, and a lifelong passion for learning. We are grateful for his contributions to the world of Chinese Martial Arts and look forward to following his continued success.

Connect With Alex

If you’re interested in connecting with Sifu Alex Richter and exploring his work on Wing Chun, you can visit his website at CityWT.com. There, you can find his wooden dummy book, as well as other publications such as a book on the first two forms, another book on martial arts movement for Wing Chun, and the 15 Chi Sau Fundamentals. He is also currently working on a third form book and has a collection of video tutorials available on his site.

In addition to his website, you can also follow Sifu Alex on social media platforms like Instagram where he shares insights and updates on his Wing Chun journey. I highly recommend checking out his podcast,The Kung Fu Genius, where he shares his expertise and interviews other martial arts experts.

Overall, Sifu Alex Richter is a valuable resource for anyone interested in Wing Chun, and I encourage you to explore his work and connect with him online.

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If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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3 Ways Your Breathing is Sabotaging Your Martial Arts Performance

How Controlled Breathing Can Improve Your Martial Arts Training

For centuries, martial artists have known the secret to both power and longevity: the breath. Breathing is the foundation of life.

From the Old Masters of kung fu to the modern-day mixed martial artists, the importance of controlled breathing has been a common thread throughout the history of martial arts.

And now, thanks to new research from PNOE, we better understand how breathing impacts our overall health and performance.

PNOE

PNOE is a company that offers services for measuring various aspects of health and wellness, including metabolic function, heart health, lung capacity, and cellular fitness.

The company claims to provide clinical-level accuracy in its assessments and uses the results to personalize nutrition and exercise plans for its clients.

  1. Introduction
  2. Limitation #1: Low Respiratory Capacity
  3. Limitation #2: Poor Co2 Tolerance
  4. Limitation #3: Low Respiratory Capability
  5. Incorporating Breathwork Into Your Training
  6. Controlled Breathing In Martial Arts & Beyond
  7. About
  8. Disclaimers
  9. References

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.

In this article, we will explore the connection between breathing and performance. We will look at the results of PNOE’s research, which found that the top three health-related limitations are all related to breathing and how these limitations can impact your ability to train and perform in a self-defense scenario. We will also discuss the benefits of controlled breathing and how to incorporate it into your martial arts training routine.

The old masters knew long ago that the breath was the secret to power and longevity. Understanding the connection between breathing and our overall health allows us to tap into this powerful tool and elevate our martial arts practice to new heights.

調息 Diàoxī means to “adjust and rest,” i.e., breathwork.

Studies have found that grip strength and lung function, measured by forced expiratory volume (FEV) are the two most accurate predictors of mortality, even when considering factors like age, smoking, and chronic illness. Improving these measures may be key to improving overall health and longevity.[1]

Limitation #1: Low Respiratory Capacity

One of the key findings from PNOE’s research was that 52% of test subjects scored 50% or lower on respiratory capacity. A low respiratory capacity score indicates a reduction in lung volume. Lung volume is the amount of air we can take in and exhale, which can cause reduced exercise capacity and possibly even lung disease. 

Action Steps

One of the most effective ways to preserve our basic respiratory capacity is to avoid smoking or vaping altogether. Smoking and vaping can have serious adverse effects on the lungs, leading to reduced respiratory capacity and other health issues.

Cigarette smoke contains a range of harmful chemicals that can damage the delicate tissues of the lungs, making it harder to breathe and leading to chronic respiratory conditions like emphysema and chronic obstructive pulmonary disease (COPD). Similarly, vaping has been linked to an increased risk of lung injury and inflammation, which can impair lung function and reduce respiratory capacity over time.

Ways To Increase Respiratory Capacity

Did you know that free divers have developed techniques to increase their lung volume and improve their ability to hold their breath for extended periods? These techniques can be beneficial for martial artists and other athletes looking to boost their lung capacity and endurance.

One technique that free divers use is called lung packing. This involves taking a series of deep breaths and then exhaling fully before taking one final deep breath and holding it as long as possible. By doing this, the diver can pack more air into their lungs, increasing lung volume and improving breath-holding ability.

Another technique to monitor and improve your lung volume is to use a spirometer. There are a number of digital spirometers available on Amazon that can help. These devices are easy to use and provide valuable information about respiratory health. By tracking your lung function over time, you can track your progress as you work to strengthen your respiratory muscles.

Digital Spirometer on Amazon

Limitation #2: Poor CO2 Tolerance & Cognition

PNOE’s research also found that 51% of test subjects scored 50% or lower on breathing and cognition. A low score in this area indicates that you are hyperventilating and negatively affecting your focus and cognitive capacity. Poor CO2 tolerance can lead to chronic hyperventilation. Chronic hyperventilation affects ~15% of adults and can lead to anxiety and other stress-related disorders.

We have specialized cells that play a critical role in regulating breathing frequency in the human body called chemoreceptors. There are two main types of chemoreceptors involved in this process: central chemoreceptors in the brain and peripheral chemoreceptors in the carotid arteries.

Chemoreceptors are sensitive to changes in carbon dioxide and hydrogen ion levels in the blood and brain. When these levels rise, the chemoreceptors signal the respiratory center in the brainstem to increase breathing frequency and depth to remove excess carbon dioxide and restore balance. However, many people have poor CO2 tolerance, meaning the sensitivity of their chemoreceptors is set too high.

breathing and cognition

When we hyperventilate, we exhale too much carbon dioxide. Research has shown that chronic hyperventilation can seriously impact brain function. For example, this study by Ishitsuka et al. found that people prone to hyperventilation may be at a higher risk of reduced blood flow to the brain.[2]

The same study also found that cerebral lactate levels increased when carbon dioxide levels fell below a certain point, indicating that the brain was experiencing an ischemic (reduced blood flow) event. This can cause further complications and impair brain function.

All of this is to say that maintaining healthy CO2 tolerance is crucial for optimal physical and mental performance. By paying attention to our breathing patterns and practicing techniques like slow breathing, we can improve our CO2 tolerance and reduce the risk of chronic hyperventilation.

Action Steps

Controlled breathing practices can have a powerful impact on our CO2 tolerance, and one particular technique that has been shown to be effective is breathing at a rate of 6 breaths per minute.

This technique involves taking a deep breath in for 4 seconds, and then exhaling slowly for 6 seconds. By slowing down our breathing in this way, we can increase the amount of carbon dioxide in our bloodstream, which can help to improve our CO2 tolerance over time.

In addition to improving CO2 tolerance, controlled breathing practices like this can have other health benefits. For example, they have been shown to reduce stress and anxiety, lower blood pressure, and improve overall heart health.[3],[4],[5],[6]

The great thing about controlled breathing is that it’s something we can all do and doesn’t require any special equipment. 

Limitation #3: Low Respiratory Capability During Exercise

We’ve all felt like we couldn’t catch our breath during a workout. It’s a frustrating feeling that can be caused by several factors, including weak respiratory muscles and poor posture.

PNOE’s research found that 47% of test subjects scored 50% or lower on respiratory capability during exercise. A low score in this area indicates that you cannot use the available lung volume during exercise, causing you to run out of breath faster than usual.

poor respiratory capability

There are a few reasons why this might happen. One is that the respiratory muscles – including the diaphragm and intercostal muscles – may be weak, making it harder to take deep breaths and use the lungs’ full capacity. Another reason is that poor alignment of the head, neck, and spine, aka “text neck,” can restrict breathing and reduce airway size.

Action Step

The good news is that both issues can be addressed with the proper training and techniques. Strengthening the respiratory muscles through targeted exercises can improve lung capacity and endurance while correcting posture can open up the airway and make breathing easier.

Respiratory muscle training, or RMT, is a type of exercise that focuses on strengthening the muscles we use to breathe, like the diaphragm and accessory muscles. By training these muscles, we can improve our lung capacity and endurance, which can help us perform better in physical activities like martial arts.

Several types of inspiratory muscle training exist, including flow-resistive loading, pressure-threshold loading, and volume loading protocols. These techniques involve specialized devices to place specific training stress on the respiratory muscles required to induce adaptation.

Studies have shown that RMT can promote hypertrophy of the diaphragm and external intercostal muscles, increase the proportion of type II muscle fibers in the external intercostal muscles, and increase the oxidative capacity of the diaphragm. RMT can lead to improved exercise performance and reduced respiratory muscle fatigue.[7],[8],[9],[10]

Flow Resistive Devices

A flow-resistive device is a tool that can help you improve your respiratory capacity and endurance by making it more challenging to breathe. It’s strength training for your lungs – just like how you might use weights to build strength in your muscles, a flow-resistive device can help you build strength in the muscles you use to breathe.

These devices typically have a small opening or tube you breathe through, creating resistance that makes it harder to inhale and exhale. This resistance requires your respiratory muscles to work harder, which can help you build strength and endurance over time.[11]

Some examples of flow-resistive devices include the BreatherFit Pro and other similar devices available on the market. These devices are great for athletes and martial artists who want to improve their breathing and overall performance. They can be part of a comprehensive fitness program that includes RMT and increased mindfulness of our posture and corrective exercises.

BreatherFit Pro on Amazon

Incorporating Controlled Breathing into Your Training Routine

LimitationAction StepSets & RepsFrequency
Lung CapacityLung packing5-10 repetitions per session2-3 times per week
Spirometer training3-4 sets of 10 repetitions per session2-3 times per week
CO2 ToleranceSlow breathing5-20 minutesDaily
Exercise CapacityRespiratory muscle training3 sets of 10 repetitions per sessionDaily

Following these action steps and incorporating them into your training program can improve your respiratory capacity and endurance, reduce chronic hyperventilation, and enhance your overall health and martial arts performance.

The Secret to Power and Longevity

Breathing exercises have been a cornerstone of martial arts for centuries. Today, new research from PNOE has helped shed light on the vital connection between breathing and our overall health and performance. By understanding this connection, we can tap into the powerful tool of controlled breathing and elevate our martial arts performance to new heights. Following the action steps outlined in this article can improve our endurance, focus, and clarity and enhance our overall health and martial arts performance.

While breathwork is not magic, it is an extremely powerful tool. By incorporating breathwork into our daily routine, we can take personal responsibility for our own mind and body and exercise agency over how we feel in real time.

Breathing is the very foundation of life, and learning how to harness its power can provide numerous benefits, from improved performance and recovery to better immune function and stress management. You can significantly enhance your physical and mental well-being by practicing controlled breathing for a minimum of 10 minutes daily. It may take time and effort, but the return on investment is well worth it. Keep practicing daily for at least four weeks, and watch as your life changes for the better.

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If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Schu, Holger J., et al. “Pulmonary function is a long-term predictor of mortality in the general population: 29-year follow-up of the Buffalo Health Study.” Chest 118.3 (2000): 656-664.
  2. Ishitsuka, T. A. K. A. O., et al. “Effects of hyperventilation on cerebral blood flow and brain tissue metabolism in normotensive and spontaneously hypertensive rats.” Stroke 13.5 (1982): 687-692.
  3. Meuret, Alicia E., et al. “Hypoventilation therapy alleviates panic by repeated induction of dyspnea.” Biological Psychiatry: Cognitive Neuroscience and Neuroimaging 3.6 (2018): 539-545.
  4. Banushi, Blerida, et al. “Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review.” Brain Sciences 13.2 (2023): 256.
  5. Russo, Marc A., Danielle M. Santarelli, and Dean O’Rourke. “The physiological effects of slow breathing in the healthy human.” Breathe 13.4 (2017): 298-309.
  6. Zaccaro, Andrea, et al. “How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.” Frontiers in human neuroscience 12 (2018): 353.
  7. Shei, Ren‐Jay, et al. “Inspiratory muscle training improves exercise capacity with thoracic load carriage.” Physiological reports 6.3 (2018): e13558.
  8. Illi, Sabine K., et al. “Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis.” Sports medicine 42 (2012): 707-724.
  9. Nina, Bausek, Summers Susanne, and Scott B. Sonnon. “Respiratory Intervention Techniques Increase Selection Rate for Special Forces.” bioRxiv (2019): 774620.
  10. Lindholm, P., et al. “Resistive respiratory muscle training improves and maintains endurance swimming performance in divers.” Undersea & Hyperbaric Medicine 34.3 (2007): 169.
  11. Shei, Ren-Jay, et al. “Effect of flow-resistive inspiratory loading on pulmonary and respiratory muscle function in sub-elite swimmers.” J Sports Med Phys Fitness 56.4 (2016): 392-8.
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Hollywood vs. Reality: 6 Martial Arts Myths Shattered

Are Martial Arts In Movies Realistic?

Imagine the electrifying fight scenes that grace the silver screen, where martial arts legends like Bruce Lee and Jackie Chan showcase their incredible skills in gravity-defying battles. These cinematic spectacles have captivated audiences for decades, inspiring countless individuals to embark on their own martial arts journey. However, the breathtaking world of movie martial arts differs significantly from the authentic, time-honored practices that have been passed down through generations by the Old Masters.

In this enlightening article, we will delve into the contrasts between movie martial arts and real martial arts, exploring the essential elements that distinguish the two. As we journey through the realms of distance, defense, economy-of-motion, fatigue, and injury, you will discover the practical wisdom and profound philosophy that underlie the authentic practice of martial arts. 

John Wick Movie Martial Arts
The John Wick series of movies present us with a dazzling display of martial arts, but are they realistic?

How Realistic Are Martial Arts Movies?

Movie martial arts showcase the beauty and grace of various fighting styles, highlighting the dedication and skill required to master them. This artistic portrayal can inspire a sense of wonder and respect for the discipline. Moreover, the stories told through these films often convey profound messages about perseverance, honor, and self-discovery. Films like Crouching Tiger, Hidden Dragon exemplify the power of a martial arts movie to inspire us to train hard and bring out the best in ourselves while being a completely unrealistic representation of martial arts. The captivating storytelling and breathtaking choreography transport us to a world where extraordinary feats are possible, fueling our aspirations and igniting our passion for the art.

The Real Value

While martial arts movies can inspire and motivate, it is crucial for beginners to recognize the differences between cinematic portrayals and real-world martial arts. By understanding these distinctions, newcomers can adjust their expectations and approach their training with a sense of realism and humility. True martial arts practice requires patience, discipline, and dedication rather than simply emulating the flashy moves seen on screen. By focusing on the core principles, cultivating self-awareness, and embracing the journey of personal growth, beginners can unlock the true power of martial arts, transcend unrealistic cinematic representations, and embark on a path toward genuine mastery and self-discovery.

Our exploration will not only deepen your understanding of real-world martial arts but also inspire you to reconnect with the essence of these ancient practices. The value of martial arts movies lies in their ability to captivate and inspire audiences. While these cinematic representations may not be entirely accurate, they often serve as an entry point for people to explore the world of martial arts. Films can ignite a passion for self-improvement, discipline, and personal growth, motivating individuals to seek out real-world training and delve deeper into the philosophy behind these ancient practices.

6 Movie Martial Arts Myths Debunked

1. Distance in Martial Arts: Reality vs. Film

In real-world martial arts, understanding and managing distance and angles are crucial for self-defense and effective combat. Real-world fighting often takes place at incredibly close range. Practitioners of I Liq Chuan spend much of their time training close enough to touch their partner’s body. Similarly, grappling arts require proximity akin to a kiss. In stark contrast, movie fight scenes use exaggerated distances to create visual and dramatic effects, sacrificing authenticity for entertainment. The larger-than-life movements seen in films allow audiences to appreciate the beauty and power of martial arts but don’t necessarily reflect the practical applications in real-life scenarios.

2. Defense in Martial Arts: Protecting Your Vital Areas

Genuine martial arts prioritize defense, especially protecting the head and face. The Old Masters taught their students to guard these vital areas to avoid injury and remain functional during combat. In contrast, movie martial arts often portray fighters with exposed faces, highlighting their emotions and expressions. Such scenes, while engaging, are unrealistic as they ignore the importance of defense in a real fight.

3. Fatigue in Martial Arts: The Demands of Real-World Combat

Movie martial arts often depict fighters performing incredible feats without showing signs of exhaustion. In reality, fighting is a physically demanding activity that taxes the entire body. The importance of being “fit to fight” cannot be overstated, and the role of fitness in martial arts is crucial. The constant demands on the body during combat are similar to CrossFit workouts, which alternate rapidly between upper and lower body tasks.

Top Picks

Legend of Drunken Master
Big Trouble In Little China
Kung Fu Hustle

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4. Economy of Motion & Conservation of Energy

In real-world martial arts, economy-of-motion is essential for concealing intentions and preserving energy, ultimately delaying the onset of fatigue. By contrast, movie martial arts often feature flamboyant, exaggerated movements that would not only telegraph intent but be incredibly energy-consuming in reality, making them impractical for genuine self-defense situations. The true essence of martial arts lies in efficiency and effectiveness, prioritizing techniques that conserve energy while delivering powerful and decisive actions.

5. Injury in Martial Arts: The Real Consequences of Combat

In real-world combat, sustaining injuries can have severe and lasting consequences. However, movie martial arts frequently portray protagonists withstanding multiple blows to the head and face, only to emerge with a mouthful of perfect pearly whites completely intact. Iconic films like Enter the Dragon and Game of Death showcase Bruce Lee‘s incredible skills but often gloss over the true impact of injuries sustained in combat.

6. Time: The Reality of Martial Arts Training

In the world of movie martial arts, it’s not uncommon to witness a novice acquiring exceptional skill and fighting proficiency through a brief training montage, implying that mastery is achievable with just a few lessons. However, the reality of martial arts training paints a starkly different picture. While a competent instructor can guide you toward a fundamental level of proficiency within a few months, true mastery demands years of unwavering dedication, persistent hard work, and learning from countless failures along the way. Embracing this journey, with all its challenges and setbacks, is what transforms a novice into a genuine martial artist.

The true meaning of the phrase “kung fu” (功夫, pinyin: gōngfu) transcends its common association with martial arts. In essence, it refers to the time, effort, and dedication required to achieve excellence in any skill or endeavor. The term embodies the spirit of perseverance and the pursuit of mastery, reminding us that genuine proficiency is earned through unwavering commitment and determination.

Conclusion

Movie martial arts can teach valuable life lessons that transcend the physical aspects of combat. Themes such as humility, self-awareness, and the importance of balance in life resonate with audiences, providing valuable insights that can be applied beyond the realm of martial arts. By exploring these themes and embracing the wisdom they offer, we can find inspiration and guidance in our own lives.

While movie martial arts may not accurately represent real-world combat, like any good story, their purpose is not to be a perfect reflection of reality. Instead, they serve as a catalyst for inspiration, motivation, and personal growth. By appreciating these cinematic representations for what they are and extracting the valuable life lessons they offer, we can find a deeper connection to the world of martial arts and the timeless wisdom they encompass.

Embrace The Power But Recognize The Limits

Martial arts films have the power to inspire and motivate, yet it remains crucial for beginners to distinguish between fictional portrayals and real-world practice. Embracing patience, discipline, and dedication, rather than imitating flashy movie moves, helps cultivate authentic martial arts expertise. By focusing on fundamental principles and personal growth, beginners can transcend cinematic limitations and pursue genuine mastery and self-discovery.

As we progress in our martial arts journey, the initial excitement of training may fade, and injuries or setbacks can challenge our mind, body, and spirit. In such moments, good martial arts movies have the power to reignite our original passion for training. These films serve as a reminder of the resilience, dedication, and transformative potential within us, inspiring us to persevere and continue pushing our limits in the pursuit of self-discovery and mastery.

If you’re ready to explore these important differences for yourself, we invite you to consider the value of our group and online classes, which are designed to help you develop authentic martial arts skills and embrace the timeless wisdom of the Old Masters. Join us as we illuminate the path to self-discovery and personal growth through the lens of real-world martial arts, and take the first step towards unlocking the power and potential that lie within you.

Show Us Some Love!

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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How Can I Improve My Martial Arts Grip Strength?

grip fighting using the gi

Improve Your Martial Arts Grip Strength With Jedd Johnson

Are you tired of losing your grip during intense martial arts sessions? Do you find yourself wondering, “How can I improve my martial arts grip strength?” Look no further! In this exclusive interview, I sit down with Jedd Johnson, a grip strength expert and top competitor in grip sport, to discuss the secrets of developing exceptional grip strength for martial artists. 

With an impressive list of accomplishments under his belt and years of experience honing his craft, Jedd shares invaluable insights on different types of grip strength, effective training tools, and common mistakes to avoid. Stay tuned as we dive into the world of grip strength training and unlock the potential to elevate your martial arts game to the next level!

grip fighting using the gi
Grip strength is essential for martial arts, which makes frequent use of various grabbing techniques referred to broadly as “chin na, or qín ná 擒拿 in Chinese Kung Fu.

Disclaimer Notice

Jedd Johnson, Master of Grip Sport

Ashe Higgs: Jedd, can you give us a brief intro to your background and how you got into strength training and grip strength training specifically?

Jedd: My journey with lifting started when I played baseball and basketball in high school, but I was always inspired by movies like Rocky and pro wrestling. After an injury ended my baseball career, I got serious about strength training, exploring bodybuilding, powerlifting, and Olympic weightlifting. My strong point was overhead work, which led me to compete in strongman contests.

In 2003, I learned about a grip contest in Punxsutawney, Pennsylvania. I figured grip training would benefit strongman, so I signed up. Injuries eventually took me out of strongman, but I continued with grip training, and it’s been my main focus since 2006.

Ashe Higgs: Impressive! And you have quite a list of accomplishments in grip sport, right?

Jedd: Yeah, I’ve won the national championship in my weight class or overall several times. My first overall win was in 2014, and I’ve either won or taken second place every year since. I’ve also been in the top 10 list for grip sport over the last 20 years.

Grip Strength for Martial Artists

Ashe Higgs: Fantastic. Now, let’s talk about the application of grip strength in martial arts, which is the focus of our audience.

Jedd: Absolutely. I actually have a product called “Grip Training for MMA Athletes,” which demonstrates how grip strength can benefit martial artists. Developing full-body strength, including grip strength, can give you a significant advantage in martial arts.

Master of Grip, Jedd Johnson
thegripauthority.com

Key Takeaways

  • Start with one day a week of intense lower arm training and gradually increase.
  • Start with a full-body general warmup before moving on to grip training.
  • Gradually work towards specificity, moving from full body to arms, and then grip training.
  • Combine grip training with existing movements for time efficiency and effectiveness.
  • Integrate grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls.
  • Utilize thick bar training and open hand exercises for general hand strength.
  • Focus on low reps for building absolute grip strength (3-5 sets of 3-5 reps).
  • Include exercises that promote blood flow in your hands for recovery, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs.
  • Monitor your results closely to avoid overtraining and promote recovery.

Types of Grip Strength

Ashe Higgs

Alright, let’s dive a bit deeper into grip strength training. Many people might only think of crushing strength, like closing grippers. Could you give us a breakdown of the different types of grip strength and how they’re organized in competitions?

Jedd

Definitely. There are three main types of grip strength:

  1. Crushing.
  2. Pinching.
  3. Support grip. 

Captains of Crush Grippers on Amazon

Crushing involves grippers and other exercises that require a dynamic movement of the fingers. Pinching is a type of grip strength where the thumb is the limiting factor. Examples include the two-hand pinch and block weight lifting. The last main type is support grip, which is static and requires holding onto a bar or a thick handle without any finger movement. Thick bar lifting is also part of support grip and includes exercises like the inch dumbbell and axle lifts.

Tools and Training Methods for Grip Strength

Ashe Higgs

What are some common tools and training methods for grip strength? In traditional martial arts, they had various tools for training grip strength, like the jar grip. Can you talk about some modern tools that people use?

Jedd

Certainly. There are numerous modern grip training tools available, like hub lifting, which is grouped with pinching exercises. There are also many rolling handles on the market made of steel, iron, or plastic, each presenting different challenges. The Saxon bar is another popular pinch implement, similar to an axle or thick bar deadlift. Some other common implements include the IronMind Little Big Horn, which resembles a cone and is used for training to pick up anvils.

nigiri game
traditional gripping jars, or Nigiri Game in Japanese

In grip sport competitions, we often see medleys, which are a series of challenges to be completed within a time limit, and vertical support exercises, which require gripping an object in a vertical position. All these different tools and exercises help athletes develop a well-rounded grip strength, essential for various applications, including martial arts.

Unconventional Tools and Fun Training Techniques

Ashe Higgs

So we’ve discussed different types of grip strength and various training tools. What are some unconventional tools for training grip strength, or some that are just fun to train with?

Jedd

One of the more uncommon and challenging tools is the Finnish ball. It’s a ball that sits on top of a plate and pins directly to a loading pin, requiring a key pinch grip. The key pinch can be very frustrating, especially for individuals with large hands, as they’re unable to cover the ball as well as someone with smaller hands. However, this evens the playing field for competitors with smaller hands. The hub is another implement where having large hands can be a disadvantage.

rolling handle lift
Jedd training a rolling handle lift.

Ashe Higgs

The key grip is also essential in techniques like tearing decks of cards. I believe this type of grip involves more of the intrinsic muscles of the hand rather than finger or wrist flexors.

Jedd

That’s correct. Developing strength in the key grip can be beneficial in various applications, like gripping someone’s Gi or clothing material during martial arts. It’s essential to have strength in different ways.

The author ripping a deck of cards in half.

Training Tips and Guidelines

Ashe Higgs

I’m looking for general guidelines on warmup and cooldown, volume, intensity, and training frequency, and how to avoid overtraining and keeping hands healthy. Can you give me some tips on these aspects?

Jedd

Certainly. For warmup, start with a full-body general warmup before moving on to grip training. Bodyweight squats, light barbell squats, goblet squats, push-ups, presses, and curls can help. Gradually work towards specificity, moving from full body to arms, and then grip training.

Regarding loading and volume, I recommend focusing on low reps for building absolute grip strength. Aim for 3-5 sets of 3-5 reps, or even lower if you want to peak your strength. Keep in mind that everyone is different, and factors like your job and daily hand use will affect your ability to handle the volume in grip training.

To avoid overtraining and promote recovery, monitor your results closely. If you’re not seeing progress, it could be due to technique flaws or doing too much without enough recovery. To aid recovery, focus on exercises that promote blood flow in your hands, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs. These exercises can help keep your hands healthy and improve recovery time.

Beginner’s Grip Strength Training for Martial Arts

Ashe Higgs

For beginners looking to improve grip strength for martial arts, what would you recommend in terms of training schedule, volume, and intensity?

Jedd

I work with a lot of wrestlers, and we focus on integrating grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls. Starting with one day a week of intense lower arm training and gradually increasing from there is a good approach. Exercises like wrist curls, reverse wrist curls, and reverse curls with an easy curl bar can help introduce grip training stresses to beginners. Thick bar training and open hand exercises are also beneficial for general hand strength.

Ashe Higgs

What do you think is the lowest hanging fruit in training grip strength for martial arts?

Jedd

Integrating grip training with exercises that martial artists are already doing is a practical approach. Using thick bars, hanging globes, or cannonballs for pull-ups and other exercises helps develop grip strength without adding extra isolated exercises. The key is to combine grip training with existing movements, which can be both time-efficient and effective.

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Common Mistakes in Grip Strength Training

Ashe Higgs

What are some of the most common mistakes that beginners make when they start grip strength training?

Jedd

One common mistake is trying to do too much too soon, which can lead to injuries in the forearm or elbow. It’s important to start with conditioning and gradually increase the intensity and volume of training. Another mistake is focusing too much on grippers. While grippers are a popular and convenient way to train grip strength, the strength developed from grippers doesn’t always correlate well or carry over to sports performance. It’s crucial not to rely solely on grippers for grip training and to incorporate a variety of exercises to improve overall grip strength.

Ashe Higgs

That makes sense. And you know, going back to what we were saying at the beginning, there are basically three different types of grip strength, and crushing strength displayed with grippers won’t necessarily transfer over to an activity like martial arts or wrestling, because you can’t completely wrap your fingers around your opponent the same way you would with grippers. So with that, why don’t you tell us a bit about your coaching programs and where people can find you?

Jedd Johnson’s Coaching Programs

Jedd

I have two coaching programs. The first one is a basic instructional website called thegripauthority.com. It has around 1,000 posts on grip training, including a few on martial arts training. Most of the content is focused on grip sport training, but the techniques covered can help iron out many factors that athletes need to contend with when trying to perform well on any given implement.

The second coaching program is more of a virtual coaching setup. I create a week-long program for clients based on their needs. About 50% of my clients are grip sport competitors, while the rest are looking to improve their grip strength for other reasons. I’ve worked with people training for the Marines and others who needed to meet specific physical requirements. I set up a week’s worth of work for them, and they complete the training and send it back to me. I update it every week, as it’s challenging to set up multiple weeks of training for those with less experience in grip training.

This coaching program is called the Grip Task Force. We start with a coaching call to identify the client’s goals, and then I send them a week’s worth of training. They send it back, I update it, and we do a follow-up call every two weeks for Q&A and video analysis. During their time in the Grip Task Force coaching program, they also get access to thegripauthority.com for additional resources and information.

You can find me and my coaching programs at thegripauthority.com and by searching for Grip Task Force online.

Conclusion

As we conclude our insightful discussion with Jedd Johnson, we are left with valuable knowledge and methods to improve our martial arts grip strength. We’ve delved into the various types of grip strength, explored both conventional and unconventional training tools, and learned how to avoid common pitfalls in our training. With Jedd’s expert guidance, martial artists from all disciplines can now take their grip strength to new heights and unlock untold potential in their practice. As you embark on your own path to grip mastery, remember the wisdom shared by Jedd and embrace the power of a strong grip to achieve unparalleled success in the world of martial arts.

I extend my heartfelt gratitude to Jedd for taking the time to share his expertise and insights with me. His dedication to the art of grip strength and passion for coaching others have made this interview truly enlightening. Jedd’s emphasis on technique as a crucial factor in grip strength development reminds us that, like martial arts, proper coaching can save years of trial and error in our quest for mastery.

To all our readers looking to improve their grip strength for martial arts or other pursuits, we highly recommend considering Jedd’s coaching programs, such as The Grip Authority and Grip Task Force. With his guidance, you can unlock the secrets of exceptional grip strength and hone the techniques that will elevate your performance to new heights. Don’t miss this opportunity to learn from a true expert in the field and enhance your martial arts journey with the power of a strong grip.

Support My Work

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

  1. Consider our small group or online martial arts classes to start your practice.
  2. Explore our other articles to deepen your understanding.
  3. Book a free discovery call to find out if one of our programs is right for you.
Join us and unlock the secrets of the Old Masters!

Read More!

About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

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From Shaolin to Science: An Ancient Secret of Health & Performance

Introduction

Picture this: Shaolin Temple in ancient China, a revered sanctuary where martial arts masters demonstrate incredible feats of strength, agility, and control. We might rightly assume these masters possess a hidden secret that allowed them to achieve such greatness. But, astonishingly, the secret lies not only in their dedication and discipline but also in their intricate knowledge of often-overlooked muscles of our bodies, including one that may surprise you – the tongue!

Welcome to another installment of Fit-To-Fight, the series where we explore the intersection between ancient practices and modern science as part of a more natural way of living.

This series aims to help you experience your best physical and mental health by incorporating these practices into your life. We explore exciting topics that will get you thinking about your fitness and martial arts routine in a whole new way.

Long-time students of meditation should recognize the instruction to keep the tongue pressed to the roof of the mouth, but have you ever wondered why that was important?

In her book Smart Moves, Carla Hannaford postulates that this stimulates the RAS (reticular activating system), increasing arousal. But is there more to the story than just helping to prevent sleepiness during meditation?

Key Takeaways

  • Embrace the interconnectedness of our body, from our toes to our tongue, to enhance overall well-being and stability.
  • Understand the importance of strong and stable feet as the foundation of our body, affecting posture, mobility, and overall health.
  • Recognize the fascial connections between our feet, core, and tongue, and use this knowledge to enhance core activation.
  • Appreciate the power of our body’s interconnected systems and strive to nurture and strengthen each component for a balanced, healthy life.

Neigong

The Old Masters were visionaries who discovered profound insights into the nature of the human body and its intricate workings. Through their wisdom and experience, they developed a series of exercises known broadly as nèigōng 內功 (inside + work). These “internal exercises,” passed down through generations, were designed to cultivate unusual strength, power, and overall well-being by focusing on the interconnectedness of various body systems.

Central to the teachings of the Old Masters is the understanding that the key to optimal health and performance lies in respecting the complex relationships within the body rather than treating it as a collection of isolated parts. The Old Masters believed that every component, from our toes to our tongue, plays a crucial role in generating power while maintaining balance.

A Hidden Muscle’s Connection To Stability

One of their groundbreaking insights was recognizing the tongue’s importance in posture, stability, and overall health. They realized that the tongue is a critical link in the body’s overall balance and core strength. By incorporating proper tongue posture into their practice, the Old Masters could foster better alignment, improved breathing, and enhanced performance in martial arts.

The secrets of the Old Masters were once shared only amongst a select few in remote villages or within hidden caves and the secluded temple halls atop mist-shrouded mountains. Yet, their wisdom still holds today. Modern research continues to validate their ancient teachings, once known only to a privileged few. Their holistic approach to understanding the human body laid the groundwork for a deeper appreciation of the delicate balance required for optimal health, performance, and longevity.

By revisiting the profound insights of the Old Masters and integrating their teachings into our modern lives, we can unlock the secrets to greater strength and power and a more harmonious, healthy life. Their timeless wisdom illuminates the path toward a greater understanding of the human body and its incredible potential.

The Impact of Poor Tongue Posture

In the modern era, Dr. Steven Lin, a leading dental expert from Australia, has observed that poor tongue posture often correlates with bad spinal posture and breathing issues. This misalignment of the tongue can lead to a series of undesirable consequences, such as forward head posture (contrary to the Old Masters’ advice to “suspend the crown”), mouth breathing (resulting in less efficient oxygenation of the brain and working muscles), a narrow jaw, crooked teeth, and sleep disorders.

Dr. Lin explains that a strong and well-positioned tongue is crucial for toxin clearing and lymph drainage. He emphasizes that most people are unaware of the significance of tongue posture and its unique ability to move in various directions. The tongue’s movements help to drain the lymphatic system. Dr. Lin suggests practicing tongue exercises, including extending the tongue and moving it side to side or from the floor of the mouth to the palate, to promote proper lymphatic drainage and maintain oral and neck health. Dr. Lin’s observations shed light on the critical role of tongue posture in our overall health. 

A crucial aspect to consider when discussing tongue posture and forward head position is the effect on airway size. With the head forward and the tongue low in the mouth, the airway is reduced, leading to decreased oxygen intake. This reduction in airway size can significantly impact athletic performance, as the body cannot oxygenate the brain and working muscles efficiently.

Furthermore, an unstable head and neck position due to poor tongue posture or mouth breathing can compromise the body’s capacity to absorb blows in martial arts or contact sports. With an unstable head and neck, athletes are more prone to knockouts and may struggle to maintain their balance and coordination during high-intensity activities.

The Surprising Importance of Tongue Posture for Core Stability

The Fascia & Intrinsic Muscles

Enter the world of Anatomy Trains, a revolutionary concept for understanding how our muscles and connective tissues are interconnected. Thomas Myers developed the theory highlighting the interconnectedness of our muscles, fascia, and bones throughout the body.

“By utilizing the work of Thomas Myers’ Anatomy Trains®, we have a framework of connected myofascia which looks at the body through continuous lines of relationship, instead of individual muscles.”[1]

Fascia is a specialized connective tissue that surrounds and interconnects muscles, bones, organs, nerves, and blood vessels throughout the human body. This fibrous network provides structure, support, and protection while enabling the transmission of forces during movement. Fascia is composed of collagen, elastin, and ground substance, which together create a flexible and resilient web of tissue.

Intrinsic muscles originate and insert within the same structure or body part, allowing precise and refined movements. These muscles are often small and located deep within the body, primarily to stabilize joints and maintain posture.

Examples of intrinsic muscles:

  1. Intrinsic hand muscles: These muscles are responsible for fine motor control of the fingers, allowing for precise movements such as typing, writing, or playing a musical instrument. Key intrinsic hand muscles include the lumbricals, interossei, and the thenar and hypothenar muscles.
  2. Intrinsic foot muscles: Similar to the intrinsic hand muscles, these muscles help control the fine movements of the foot and toes, providing stability and balance. Examples include the lumbricals, plantar interossei, dorsal interossei, and the muscles of the plantar arch.

Floor To Core & Toes To Tongue

Like the Old Masters, Meyers’ fundamental premise is that the body is a single, continuous structure rather than a collection of isolated parts.[2] This holistic approach allows us to better understand how the body functions and moves as a whole.

One of the key components of the Anatomy Trains model is the deep front line. This fascial connection runs from the inner arch of the foot through the middle of the body and all the way up to the tongue and jaw muscles. This deep front line serves as a crucial link between the core and the extremities, ensuring a stable foundation for all our movements.

The human body is an incredible, interconnected system, with our feet playing a vital role as the foundation. When our feet are stable and supported, they help to keep the rest of our body in balance. However, if our feet are weak or unstable, this can cause a ripple effect that compromises our posture, mobility, and overall well-being. In my martial arts classes, I frequently remind my students that “all power comes from the ground.”

The Foundation of Stability: Foot-Core Connection

Dr. Emily Splichal is a functional podiatrist and author of “Barefoot Strong” based in Scottsdale, Arizona, who embraces Meyers’s work. She explains that an unstable foot can lead to instability in other parts of the body. For instance, when our feet are not properly supported, it can affect our pelvis, hips, and core muscles, making it difficult for our body to maintain stability during dynamic movement.

Barefoot Strong on Amazon

In an interview with fitness influencer and podcaster Ben Greenfield, she said, “Our feet, from a neuromuscular perspective, from a fascial perspective and then, of course, from a biomechanical perspective, is our body’s foundation, and this means that if our foundation is not stable, again fascially, neuromuscularly, biomechanically, the rest of your body cannot be stable.” 

To develop strong and healthy feet, it is important to engage in exercises that activate the intrinsic muscles of our feet and core muscles simultaneously. Dr. Splichal refers to this process as the “floor-to-core cascade.” This method helps to build a stronger connection between our feet and the rest of our body, enhancing overall stability and performance.

One exercise that Dr. Splichal recommends is the “short foot” exercise. This involves standing on one foot and pressing the toes firmly into the ground while simultaneously lifting the arch. By practicing this exercise regularly, we can train our brains to create a stronger mind-muscle connection, leading to improved balance and stability.

“Our center of gravity, which is where our core is, needs to be in direct communication with our foundation.”
~Dr. Emily Splichal

The cues used by Dr. Splichal for the short foot exercise are nearly identical to coaching cues we use in I Liq Chuan training.

Breathing Life into Core Activation

In addition to focusing on our feet, it is crucial to engage our deep core muscles. Dr. Splichal highlights the importance of the pelvic floor, transverse abdominals, and diaphragm in maintaining a strong core. Breathing exercises help to activate these muscles and further enhance the connection between our feet and core.

Continuing her interview with Greenfield, Dr. Splichal says, “Why I emphasized from foot-to-core is that I don’t want just the foot to be strong because the foot, even though it’s our foundation, doesn’t work in isolation from the rest of the body. 

We always want to think of the body from a global perspective, and from a global perspective, the center of where all of our action and our power and stability comes from is obviously our core, right?  So our center of gravity, which is where our core is, needs to be in direct communication with our foundation, hence foot-to-core.  Now when I focus on the core, the part of the core that I’m referencing is the deep core. 

Call it the intrinsic core if you want, so then it matches the foot anatomy terms; we’ll just go with it.  The intrinsic core would be the pelvic floor, transverse abdominal, so it’s kind of those deeper abs, Pilates muscles if you want to call that, and then those muscles actually connect to your diaphragm.  So the way that you engage the deep-core pelvic floor with the diaphragm means that we have to be talking about breathing while we’re doing this.”

Connecting the Dots: From Toes to Tongue for Enhanced Stability

Now from a fascial line perspective, your intrinsic foot muscles actually connect through fascial lines to your pelvic floor, into your diaphragm, and then I’m going to add onto it, which was not in the book, and then it goes all the way up into your tongue.  So when you’re doing these activations, I’m going to cue the tongue as well.”

A stable core is essential for transferring force effectively. The connection between tongue posture and core support, spinal, hip, and leg strength might be the key to unlocking hidden reserves of balance, stability, and power in your martial arts practice. 

Pro Tips

  • Press the tongue against the roof of the mouth during foot-to-core activation exercises to strengthen fascial connections and improve overall stability.
  • Practice the “short foot” exercise to build a stronger mind-muscle connection and improve balance and stability.
  • Engage deep core muscles, including the pelvic floor, transverse abdominals, and diaphragm, to support and strengthen our body’s foundation.
  • Incorporate mindful breathing exercises to further enhance the connection between our feet and core muscles.

For martial artists, understanding these deep, internal connections has profound implications. The teachings of the Old Masters emphasize the importance of a strong core and stable foundation, achieved through proper alignment, breathing, and body mechanics. Focusing on tongue posture can enhance our core stability, improve our balance, and generate more powerful strikes.

A Living Master Speaks

The Old Masters spoke of “tendon power,” a concept deeply intertwined with their teachings on nèigōng. At the heart of Shaolin kung fu, two renowned sets of nèigōng, the Yìjīnjīng 易筋經 (Muscle/Tendon Changing Classic) and Xǐsuǐjīng 洗髓经 (Marrow/Brain Washing Classic), exemplify these ancient practices. These exercises were designed to cultivate strength, flexibility, and vitality within the body by focusing on the interconnectedness of our muscles, tendons, and fascia.

A key aspect of nèigōng is coordinating our breathing and movement with focused attention. The Old Masters taught yì dào qì dào lì dào 意到氣到力到 (attention arrives, energy arrives, power arrives). It takes immense focus and physical effort to maintain constant activation of the intrinsic muscles while performing these exercises.

Today, a living master, Sam FS Chin, the founder of Zhong Xin Dao, teaches this principle by describing the activation of the intrinsic muscles as “stretching and pressurizing.”

Furthermore, GM Sam Chin emphasizes the importance of “squeezing down to the bone” and “radiating out from the bone to the ligament, tendon, and out to the skin, and back to the bone.” These references to training the tendon and the skin suggest the significance of the fascia and intrinsic muscles in these ancient practices.

意到氣到力到 (attention arrives, energy arrives, power arrives)

Conclusion

The Old Masters unlocked the secrets to extraordinary strength and balance, secrets hidden (not quite) in plain sight. These wise visionaries discovered the critical role of muscles like the tongue in posture, stability, and overall health. Their profound insights passed down through generations, have been preserved in the form of nèigōng – a series of esoteric exercises that emphasize the interconnectedness of the human body.

Fast forward to the modern era, practitioners at the edges of modern science and medicine are making fascinating observations that validate the wisdom of the Old Masters. 

To unlock our hidden reserves of balance, stability, and power, it is essential to integrate our body, from our feet to our crown. By pressing our tongue against the roof of our mouth during nèigōng, we can deepen the activation of our core muscles, strengthen fascial connections, and ultimately improve overall stability.

Unlock The Secrets

By embracing the ancient wisdom of the Old Masters, we can unlock the secrets to a healthier and more powerful existence. So, the next time you practice martial arts or focus on your fitness routine, remember the wisdom of the Old Masters and let your tongue lead the way to a world of balance, stability, and strength.

Despite the mechanistic nature of nèigōng outlined above, many individuals seek more mystical explanations, as they believe it lends an air of mystery and exclusivity to these teachings. However, the true essence of nèigōng lies not in the mystical but in the diligent practice of these exercises, consistently and repeatedly, with focused attention. The ultimate secret is hard work.

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About the Author

I Liq Chuan Instructor Ashe Higgs

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

References

  1. Nemetz, Laurice D., and James Earls. “The connected body: Born to walk and dance. Bipedalis1n to artistic expression through the lens of Anatomy trains®.” Journal of Functional Neurology, Rehabilitation, and Ergonomics 7.1 (2017): 31-41.
  2. Myers, Thomas W. “Anatomy Trains: Myofascial Force Transmission in Postural Patterns.” Fascia: The Tensional Network of the Human Body-E-Book: The science and clinical applications in manual and movement therapy (2021): 220.