Posted on March 29, 2023January 1, 2024 by Ashe Higgs

Karate

The Art of the Empty Hand

Karate is a popular martial art that has captured the hearts of millions worldwide. Its journey from Okinawa to the global stage has been exciting, with the art making its debut at the karate Olympics in 2020.

This ancient practice has also gained immense popularity in pop culture, thanks to iconic movies like the Karate Kid franchise, which inspired a whole new generation of martial arts enthusiasts, including me!

As a kid, I grew up without my dad, so the story of Daniel-san and Mr. Miyagi grabbed hold of my heart. Although I eventually pursued the Chinese martial art of I Liq Chuan, The Karate Kid played a huge role in my desire to learn martial arts. This article will take you on a whirlwind tour of karate’s history, styles, training methods, and relevance in the modern world.

Where Karate Originated

Karate originated in Okinawa, an island in Japan heavily influenced by Chinese martial arts. Karate was believed to be born out of the fusion between native Okinawan fighting arts and the Chinese Fukien White Crane style.

Fukien White Crane, a dance of elegance, weaves winding, coiling movements with explosive strikes. Emulating the white crane’s grace, practitioners flow effortlessly, harmonizing mind, body, and spirit. In this poetic dance, softness meets power, unveiling the art’s mesmerizing beauty and deadly prowess. (If you’re interested in learning more about the origins of kung fu, check out our article on that topic or read my article comparing Karate to Kung Fu here!)

When Karate Was Invented: A Martial Art Born of Necessity

It’s hard to pinpoint exactly when karate was invented, as it evolved gradually over several centuries. However, Okinawa’s turbulent history and the need for self-defense among its people led to the development of this unique martial art.

Okinawa, a small island in the Pacific, has a rich history of martial arts that dates back centuries. This island has faced much oppression, including the brutal control of the Japanese Shogun, resulting in the prohibition of weapons. This forced the Okinawans to develop their own fighting techniques, resulting in karate’s birth. Through karate, Okinawa found a way to defend itself. Through the centuries, karate has become an integral part of their culture and identity, embodying the spirit of resilience and determination of its people.

Karate Training Methods

Kihon: The Basics

Kihon, the foundation of karate, is more than just basic techniques. It is the building block of any art, the essence of the practice. It represents the very fundamentals of movement, and it holds the key to growth and development as martial artists. Kihon demands complete focus and dedication, forcing one to master the basics before moving on to more advanced techniques. It is a humbling reminder that even the most advanced techniques are built upon a solid foundation of discipline and hard work. Kihon is the bedrock of karate, the soul of the practice, and the key to success.

The Flow of Kata: Karate’s Fighting Patterns

Kata is not just a series of choreographed movements; it is a window into the very heart of karate. The kata sequences contain fundamental movement patterns of attack and defense, representing the very essence of karate practice. Each movement is infused with a deep sense of purpose and meaning, representing the culmination of centuries of martial arts tradition. Like kihon, kata demands complete attention, forcing one to focus on the present moment to hone movement to perfection. In kata, one discovers the beauty and power of karate, connecting with the soul of the art.

The Challenge of Kumite:

Kumite, the sparring aspect of karate, is a dynamic and exhilarating experience that requires intense focus, precision, and timing. It involves two (or more) practitioners engaging in mutual combat, using their techniques to test their skills and abilities. Kumite demands physical strength, agility, mental toughness, and strategic thinking. It is a reflection of the practitioner’s training, allowing them to put their skills to the test in a controlled environment. Through kumite, the practitioner can gain a deeper understanding of their art and develop the discipline and determination required to excel in their training.

Karate Training Tools: Makiwara and Nigiri Game

Makiwara

The makiwara is a traditional Okinawan training tool to develop punching power and technique. It consists of a padded wooden board mounted on a post, which karate practitioners repeatedly strike to condition their knuckles, wrists, and fists. The makiwara is designed to provide resistance and feedback, helping to improve striking accuracy and power.

Nigiri Game

The Nigiri Game is another traditional Okinawan training tool consisting of two large, heavy jars with narrow openings. Karate practitioners grip these jars to develop grip strength, forearm power, and wrist stability, which are crucial for effective striking and grappling.

Kobudo: Karate with Weapons

Kobudo, the practice of traditional Okinawan weapons, is often associated with karate, though it is a separate discipline. Many karate schools also teach kobudo as part of their curriculum. Some of the most common weapons used in Kobudo include the bo (staff), sai (forked truncheon), tonfa (handled baton), and nunchaku (linked sticks). Learning kobudo helps karate practitioners enhance their understanding of body mechanics, distance, and timing, which are crucial in unarmed combat.

Exploring Different Karate Styles

Shotokan Karate

Shotokan, the embodiment of the spirit of karate, is a martial arts style developed by Gichin Funakoshi and his son, Gigo Funakoshi. As a pioneer in popularizing “karate-do,” Gichin’s legacy is honored by the countless students who continue to train in his footsteps. Shotokan’s principles are rooted in the ancient art of karate, reflecting values of discipline, respect, and compassion. Through kata and kumite, Shotokan emphasizes the importance of mastering the fundamentals before advancing to more complex techniques.

The philosophy of Shotokan rests on the foundation of the Twenty Precepts of Karate, which emphasizes the importance of cultivating one’s character. Shotokan is more than just a style; it is a way of life that reflects each practitioner’s dedication, perseverance, and indomitable spirit.

Kyokushin Karate

Masutatsu Oyama’s Kyokushin Karate is a force to be reckoned with, embodying the spirit of discipline, strength, and determination. Oyama’s vision was to create a style of karate that would focus on direct hits to the opponent’s body with thrusts or kicks, deviating from other traditional schools of karate. With a dedicated group of teachers, Oyama’s organization grew, and they demonstrated his karate worldwide. Oyama hand-picked instructors who could market the style and gain new members, spreading Kyokushin throughout the globe.

Masutatsu Oyama, the founder of Kyokushin Karate, was an unstoppable force. He was famous for his incredible fighting abilities, honed through his legendary fights with bulls. These were no ordinary fights; Oyama would take on the bull with his bare hands, demonstrating his strength and skill in the most incredible ways.

Kyokushin Karate is also famous for its 100-man kumite, a grueling test of strength, endurance, and willpower. The kumite tests the practitioner’s ability to withstand intense physical and mental strain, pushing them to their absolute limits. Each fighter must take on 100 opponents in succession, each one challenging the fighter’s stamina, technique, and resolve. This is not a test for the faint of heart; it requires incredible dedication, discipline, and courage to complete. But for those who do, the reward is immense, as they emerge from the experience with a renewed sense of purpose and a deep understanding of their inner strength. The 100-man kumite is a true test of the practitioner’s spirit and a testament to the power of Kyokushin Karate to transform and inspire.

Goju-Ryu

Gōjū-ryū, the “hard-soft style” of Okinawan karate, blends the principles of hard and soft techniques from the Bubishi, the ancient martial arts book used by Okinawan masters. Gō refers to closed-hand techniques or straight linear attacks, while jū refers to open-hand techniques and circular movements. Gōjū-ryū incorporates both circular and linear movements, combining hard striking attacks with softer open-hand circular techniques for attacking, blocking, and controlling the opponent. Breathing correctly is essential, especially in the Sanchin and Tensho katas, which are core components of the style.

Gōjū-ryū originated from the teachings of Higaonna Kanryō, who integrated gō-no and jū-no kenpō into one system. His style became known as Naha-te, which included other earlier teachers such as Arakaki Seisho and the Kojo family style. However, Japan’s annexation of Okinawa and its defeat of China in the Sino-Japanese War led to the loss of the older schools of Naha-te.

Chōjun Miyagi was Kanryō’s most prominent student, who introduced Tensho, adapted from Rokkishu of Fujian White Crane, and formulated the Gōjū-ryū style, which emphasizes training for self-defense and cultivating intellect before strength. In addition, Miyagi believed karate-do should build character, conquer human misery, and find spiritual freedom. His philosophy of integrating hard and soft styles permeates the practice of Gōjū-ryū, both in karate and life.

Karate FAQ

What Is A Karate Uniform Called?

The karate uniform is called a Keikogi (稽古着). It is also known as dōgi (道着) or keikoi (稽古衣), or just gi for short. The design varies depending on the style and origin. Okinawan gis tend to be lighter and more breathable, while Japanese gis are heavier and stiffer. Judo and Brazilian Jiu-Jitsu gis are typically thicker and more durable, yet due to the nature of their respective sports, which involve more grappling and ground techniques that specifically use the gi. The Kung Fu style called Shuai Jiao also focuses heavily on “jacket wrestling” and uses a special top called the xiongpi 雄皮, or “hero skin.”

The gi holds the essence of discipline, respect, and tradition deeply ingrained in the martial arts culture. Wearing a uniform is more than just donning an outfit; it symbolizes discipline, readiness, and respect. Compliance with uniform standards goes beyond personal appearance; it reflects the values and principles we hold dear. In martial arts, it is a testament to our commitment to training, our willingness to learn, and our dedication to our art. The uniform is a unifying force that brings us together, forging a bond that transcends individual differences and strengthens our collective identity. It is a visual representation of the unity and cohesion that is the hallmark of martial arts training.

What Karate Belts Are There?

Traditionally, karate had no belts. Jigoro Kano, the founder of judo, contributed to the concept of kyu and dan ranks, which represent levels of expertise. The introduction of the belt system we know today followed, with the most common karate belt order in the US progressing as white, yellow, green, purple, blue, brown, and black.

Karate Belt Display on Amazon

Can Karate Be Self-Taught?

While self-directed learners can progress in martial arts, a highly qualified instructor can shorten the learning curve and spot weaknesses and mistakes. It’s always better to learn from a knowledgeable teacher who can guide you through the complexities of the art. In the 21st century, various online programs are now available for those who might not be able to get to a dojo regularly. We have a full article about the pros and cons of learning martial arts at home and online if you want to read more about this topic.

Can Karate Be Used For Self-Defense?

Karate can be an effective means of self-defense, especially for those who follow the Matrix of training. This sequence consists of 1. Remedial exercises, 2. Rehearsed drills, 3. Reactive drills, and 4. Resistance partner training (i.e., sparring). In particular, Kyokushin karate produces effective fighters who are well-conditioned for contact, making it a strong choice for self-defense.

Can Karate Beat Boxing?

Whether karate can beat boxing depends on the individual practitioner and their adherence to the Matrix of training. Boxers have an advantage in footwork and striking, as they specialize in those techniques and focus on targeting the head and face. On the other hand, karate practitioners have an advantage in leg kicks, sweeps, throws, and a more diverse arsenal of techniques.

Why Karate Doesn’t Work In MMA

Some argue that karate doesn’t work in MMA, but exceptions exist. For example, Lyoto Machida, a former UFC champion, successfully employed his karate skills in MMA. However, he also emphasized that adapting traditional karate techniques to meet the demands of the sport is necessary.

Karate Today: A Living Tradition

Amidst the backdrop of the 21st Century, karate still stands as a testament to the indomitable spirit of resilience and determination that lies deep within us all. A dance of grace and power, it weaves an intricate story of courage and wisdom, a living legacy that transcends the boundaries of its homeland. Born from the crucible of oppression, karate emerged as a beacon of hope, an embodiment of the human spirit’s ability to overcome adversity and rise above the challenges that life presents.

Through the elegant interplay of kata and kumite, practitioners of this ancient art form find stillness and strength in the harmonious union of mind, body, and spirit. Students are guided by the wisdom of the Old Masters; their teachings are etched into the very fabric of the art of the empty hand.

So let us honor the spirit of karate, for in the pursuit of mastery, we are all united in our quest for self-discovery, growth, and the pursuit of a life lived as the best version of ourselves. In the art of karate, we find not only a means of self-defense but a profound reflection of the human spirit and a celebration of the discipline and strength that lies within us all.

Join us and unlock the secrets of the Old Masters!

About the Author

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.

Posted on March 28, 2023April 27, 2023 by Ashe Higgs

The Link Between Heart Rate and Overall Health

My friend Ryan over at RJB Health Coaching shared this fascinating article about the link between heart rate and overall health on his blog. Turns out, our resting heart rate can tell us a lot about our mortality risk and even provide clues about chronic stress. His article also dives into some helpful tips and tricks for managing stress and improving heart health. I highly recommend giving it a read!

Welcome to the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. We aim to help you experience your best physical and mental health by incorporating these practices into your life. In this series, we explore exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.

a man checking his heart rate — Are Fitness Trackers Accurate?

Resting Heart Rate: The Best Indicator of Your Health?

Resting heart rate is a simple metric that could be the best indicator of your health. Just like an athlete’s heart rate can predict their performance in a competition, your resting heart rate can predict your risk of death from virtually any cause. Studies have shown that as your resting heart rate increases, so does your risk of dying.[1] However, even if you’re physically active and have a healthy lifestyle, an elevated resting heart rate still increases your risk of death.

An elevated resting heart rate can indicate that something may be wrong with your body. It reflects the amount of stress your body is under, and chronic stress can cause your heart rate to be higher. Therefore, anything you can do to lower chronic stress can help lower your resting heart rate. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

Here are the top five takeaways from the article:

Resting heart rate is a simple metric that can predict your risk of death from virtually any cause.
An elevated resting heart rate indicates that something may be wrong with your body.
Chronic stress can cause your resting heart rate to be higher.
Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.
Lifestyle changes such as minimizing long-term chronic stress, eating healthy, and developing conscious oversight for the amount of food you consume are all key to improving your overall health and lowering your resting heart rate.

source: https://doi.org/10.1503/cmaj.150535

Track Your Resting Heart Rate

As this article discusses, fitness wearables like the Apple Watch and Garmin offer an easy way to track resting heart rate. With built-in sensors that measure your heart rate continuously throughout the day, these devices provide a fairly accurate and convenient way to monitor your heart rate and assess your overall health. Many wearables even provide insights and analytics on your heart rate data, making it easy to spot trends and identify any changes over time. By tracking your resting heart rate regularly, you can gain a better understanding of your overall health and fitness level, and make any necessary adjustments to your lifestyle or exercise routine. Plus, with the added convenience of these wearable devices, it’s easier than ever to keep tabs on your heart rate and take control of your health.

Ancient Practices for Modern Stress Management

Slow breathing exercises can be a great tool to lower heart rate, improve HRV and manage stress.[2] They have been used for centuries and are a practice handed down by the Old Masters, who figured out centuries ago that the breath was the secret to both power and longevity. When we breathe slowly and deeply, we activate the parasympathetic nervous system, which helps calm our body’s response to stress. The Old Masters understood the power of breathing techniques to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

Slow breathing is a simple yet effective technique that involves reducing the frequency of your breaths to six breaths per minute. This is typically achieved by inhaling for four seconds and exhaling for six seconds. The reason for the longer exhale is to activate our parasympathetic nervous system (PNS), which helps to promote relaxation and reduce stress. By consciously slowing down our breathing and focusing on our breath, we can improve our overall mental and physical well-being. It’s a technique that can be practiced anywhere, at any time, and has been shown to be beneficial for a variety of conditions such as anxiety, high blood pressure, and insomnia.

fit martial arts man meditating — Marrow Washing Qigong

Summary

In this Weekly Round-Up, we explore the link between heart rate and overall health. Studies have shown that resting heart rate is a simple metric that can predict your risk of death from virtually any cause. Even if you lead a physically active and healthy lifestyle, an elevated resting heart rate still increases your risk of death. An elevated resting heart rate may indicate that something is wrong with your body, and chronic stress can cause your resting heart rate to be higher. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

In addition to lifestyle changes, slow breathing exercises can also be a useful tool for managing stress and lowering your heart rate. These exercises have been used for centuries and were practiced by the Old Masters to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

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

Consider our small group or online martial arts classes to start your practice.
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About Our Instructor

Get to know our instructor Ashe Higgs! Ashe has been teaching martial arts in Tempe, Arizona, since 2005 and is one of the world’s highest-ranking I Liq Chuan students. You can find out more about who he is and how he got started with martial arts by clicking here.

Disclaimers & Conflicts of Interest

References

Zhang, Dongfeng, Xiaoli Shen, and Xin Qi. “Resting heart rate and all-cause and cardiovascular mortality in the general population: a meta-analysis.” Cmaj 188.3 (2016): E53-E63.
Bernardi, Luciano, et al. “Oxygen-induced impairment in arterial function is corrected by slow breathing in patients with type 1 diabetes.” Scientific reports 7.1 (2017): 6001.

Posted on March 26, 2023April 6, 2023 by Ashe Higgs — 1 Comment

Qigong for Addiction: Revitalizing Recovery

man practicing qigong for addiction recovery

Qigong for addiction is a growing area of interest in the field of addiction recovery. As more attention is paid to the mind-body connection in clinical settings, Qigong/chi kung 氣功 is emerging as a promising tool for individuals seeking to overcome addiction. This gentle practice can help individuals improve their physical and energetic health while promoting cognitive thinking and impulse control, making it an effective supplement to traditional addiction treatment methods.

I recently had the pleasure of interviewing my friend Greg about his experience with addiction and recovery and the role that Qigong has played in his journey.

Introduction to Qigong

Qigong is a powerful mind-body method that involves coordinated movement, breathing, and visualization, rooted deeply in Chinese medicine, philosophy, and martial arts. With its name derived from qi/chi 氣, meaning “life energy,” Qigong is focused on supporting balance and vitality. This holistic practice has been handed down from the Old Masters, who discovered that the breath was the secret to power and longevity millennia ago.

As a gentle yet potent exercise system, Qigong has become increasingly popular worldwide, drawing comparisons to yoga due to its ability to help practitioners relax and find calm amidst the stresses of modern life. In addition, the practice is now recognized as a potential tool in addiction recovery, offering a holistic approach to treatment that incorporates the physical, energetic, and spiritual aspects of healing.

Through the coordinated movements, deep breathing, and visualization techniques used in Qigong, individuals can cultivate a sense of balance and inner stillness that can be invaluable in recovery. In addition, by focusing on the cultivation and circulation of qi, Qigong can promote antioxidant activity and improve the function of organs and systems in the body.[1] Qigong has been known to help individuals manage withdrawal symptoms and reduce cravings during addiction recovery. With its many health benefits, Qigong is now recognized as a potential tool in addiction recovery, offering a holistic approach to treatment.

Greg’s Experience With Addiction & Recovery

Before entering recovery, Greg’s life was consumed by addiction. He would use substances to change how he felt, including alcohol and other drugs. However, the addiction lifestyle was dangerous and violent, which led to Greg feeling vulnerable and alone. At the time, Greg’s daughter was very young, and she played a major role in his initial drive to get clean and sober.

After entering recovery, Greg began exploring martial arts as part of his search for a new way of life. He settled on Tai Chi but struggled with coordination and had no natural ability. Finally, however, he committed to the process of learning and refining his movements. “That commitment to a process started to feel good, which helped my self-esteem, you know, and being patient with slow progress,” Greg shared.

photo of qigong for addiction author and instructor Greg Pergament — Author of Chi Kung In Recovery, Greg Pergament

Martial arts played an important role in helping Greg become calmer and even-tempered, giving him confidence in his abilities to defend himself. “I became calmer, less prone to emotional outbursts. It seemed I became more even-tempered,” he observed. The practice also instilled perseverance and discipline in him, which helped him treat his addiction. “The martial arts played a big part in instilling that [perseverance]. “My wife tells me I have a lot of discipline, and that wasn’t the case before recovery,'” Greg reflected. “It was all about immediate gratification and impatience before I got clean.”

The Role of Martial Arts in Addiction Recovery

During the interview, Greg shared how he got into practicing Qigong and Tai Chi. He started investigating and collecting magazines about these practices about six years after getting clean and started with Tai Chi at the end of 1994 or the beginning of 1995. He eventually became a senior associate instructor, teaching beginners Qigong and Tai Chi. “That became my expertise,” he said.

Chi Kung In Recovery on Amazon

Discovering Qigong: Greg’s Expertise and Teaching Experience

During the interview, Greg shared that he wrote a book titled “Chi Kung in Recovery: Finding Your Way to a Balanced and Centered Recovery.” The book was published in 2013 and is still in print, offering a unique perspective on the role of Qigong in addiction recovery.

Greg’s book focuses on how Qigong can help people in treatment, as addiction can do significant harm to the body. “It’s really taking a look at the physical, even though Qigong is much more than that. People understand that they’re doing something physical,” he explained. Qigong is a gentle practice that is easier for people than yoga and can help improve physical and energetic health. “Qigong ends up being something you can actually do to improve and continue to improve your life,” he said.

“Chi Kung in Recovery” is a valuable resource for anyone interested in exploring alternative approaches to addiction recovery and can be found online or at select bookstores.

Qigong as a Treatment Tool for Addiction

Qigong can be helpful for individuals in recovery or even if they are still in active addiction. However, Greg mainly focuses on teaching Qigong to individuals after detox when they start recovering physically. Qigong is an effective treatment tool as it can help with cognitive thinking and impulse control, which can help prevent relapses. The practice also promotes detoxification, as it helps to move energy and blood through the body. “It is really good for people in treatment because of the severe abuse and dysregulation the addict lifestyle has on our mind and body,” Greg explained.

The Importance of Community and Support in Addiction Recovery

It is important to note that Qigong is not a substitute for traditional addiction treatment methods but can be a helpful supplement. Greg emphasized the importance of a supportive community and having people to lean on during times of difficulty. “I had all these people that I could kind of lean on for strength when times were looking kind of scary,” he said. He credits the support of the people in the recovery community for helping him stay clean during difficult times.

Greg’s story is a testament to the power of qigong and martial arts as a path to a healthier, more productive way of living. Qigong and Tai Chi have been instrumental in his recovery journey, and he has shared his knowledge and experience with others through teaching and writing.

Greg practicing qigong for addiction — Greg practices qigong in the Nevada desert as part of his addiction recovery.

Qigong is a gentle practice that can improve physical and energetic health and promote detoxification, making it an effective tool for addiction recovery. “Recovery is not something you learn, like, Okay, I’m done. Now, you know, you have to stay plugged in [to a program because relapse is always a risk],” Greg emphasized. Qigong can help individuals maintain their recovery by improving their physical and energetic health and promoting cognitive thinking and impulse control.

Overall, Greg’s experience with addiction and recovery highlights the importance of finding a practice as well as a community that can provide support during difficult times. Qigong and Tai Chi have been instrumental in his journey, helping him improve his physical and emotional well-being. His dedication to these practices has also allowed him to share his knowledge and experience with others, ultimately helping those struggling with addiction find a path to recovery.

Qigong for Addiction Recovery

Qigong’s ability to harness life energy and promote balance makes it a promising treatment tool for those struggling with addiction. Moreover, scientific research has backed its positive effects on addiction, proving its efficacy in fostering recovery.

In a study reported by the National Qigong Association, 50 men in treatment for early-onset alcoholism participated in Qigong/Tai Chi alongside medication and group therapy. A comparable control group received medication, group therapy, and yoga but did not practice Qigong. Assessments conducted after 18 days and six months revealed significant differences between the two groups. The Qigong group showed improvement in cognitive thinking and impulse control early on and, after six months, experienced significantly fewer relapses and longer periods of abstinence.[2]

Additionally, a recent systematic review and meta-analysis by Kumar et al. examined the effects of qigong and tai chi exercises on individuals with drug addiction. The study found that qigong and tai chi exercise had a significant overall effect on depression, anxiety, quality of life, and sleep quality in individuals with drug addiction. Qigong was found to outperform tai chi in improving depression, anxiety, and sleep quality.[3]

Qigong’s benefits extend beyond cognitive improvement, as it also aids in detoxification by helping cleanse the bloodstream. By promoting relaxation, self-care, and energy generation, Qigong supports the achievement of many recovery goals. In addition, its spiritual aspects contribute to healing and fostering a sense of community among practitioners.

source: https://doi.org/10.3389/fpsyt.2022.826187

Conclusion

While Qigong and other holistic practices can be helpful supplements to traditional treatment methods, they are not a substitute for professional medical or psychological care. However, Qigong and Tai Chi may be worth considering for individuals interested in exploring alternative approaches that enhance addiction recovery.

In conclusion, Qigong’s life energy and focus on balance make it an effective, holistic approach to addiction recovery. By addressing cognitive, physical, and spiritual healing aspects, Qigong can help individuals regain control over their lives and reduce their chances of relapse. As more people discover the benefits of this ancient practice, Qigong is poised to become an increasingly important tool in the battle against addiction.

About the Author

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

Read more about Ashe here…

Disclaimers & Conflicts of Interest

References

Hsu, Mei-Chi, et al. “Effects of Baduanjin exercise on oxidative stress and antioxidant status and improving quality of life among middle-aged women.” The American journal of Chinese medicine 36.05 (2008): 815-826.
Kumar, Rajesh, et al. “Effectiveness of an Integrated Intervention Program for Alcoholism (IIPA) for enhancing self-regulation: Preliminary evidence.” Asian journal of psychiatry 43 (2019): 37-44.
Cui, Jiabao et al. “The Impact of Qigong and Tai Chi Exercise on Drug Addiction: A Systematic Review and Meta-Analysis.” Frontiers in psychiatry vol. 13 826187. 8 Mar. 2022, doi:10.3389/fpsyt.2022.826187

Posted on March 25, 2023September 11, 2023 by Ashe Higgs

Unlocking the Secrets of Daito-Ryu Aikijujutsu: The Martial Art Behind Aikido

Introduction:

Daito-Ryu Aikijujutsu, an enigmatic martial art with deep roots in Japanese history, offers profound insights into the world of self-defense. This article explores the fascinating origins and history of Daito-Ryu, its legendary founder Takeda Sokaku, and how it inspired Aikido. We also delve into Ellis Amdur’s captivating book, “Hidden in Plain Sight,” discuss today’s prominent Daito-Ryu teachers, and compare it to the Chinese martial art I Liq Chuan.

Origins and History:

Daito-Ryu Aikijujutsu dates back over 900 years, originating in the Heian period. Samurai warriors developed this martial art to overcome enemy soldiers clad in armor. In time, Daito-Ryu evolved into a sophisticated system, focusing on joint locks, throws, and strikes.

A traditional Japanese woodblock print showing Samurai engaged in jiujitsu practice.

Takeda Sokaku: The Modern Reviver:

Takeda Sokaku, born in 1859, is the figure most responsible for Daito-Ryu’s modern revival. As a martial artist of exceptional skill, Sokaku traveled Japan, honing his abilities and learning from various masters. In the late 19th century, he started teaching Daito-Ryu, emphasizing the art’s effectiveness and adaptability.

His rigorous training and relentless pursuit of knowledge led him to revive Daito-Ryu Aikijujutsu, making it accessible to modern practitioners. Takeda’s relentless passion and exceptional skills earned him great respect in the martial arts community, and his legacy continues to inspire generations of martial artists worldwide.

Takeda Sokaku
source: http://www.daito-ryu.org/

Influences on Aikido:

Morihei Ueshiba, the founder of Aikido, trained extensively under Takeda Sokaku. Daito-Ryu’s principles, such as blending with an opponent’s energy, heavily influenced Aikido’s development.

While both Aikido and Daito-Ryu Aikijujutsu have a shared lineage, their philosophies and techniques have diverged significantly. Here, we compare and contrast these two martial arts to better understand their similarities and differences.

Philosophy:

Aikido, created by Morihei Ueshiba, places a strong emphasis on non-aggression, harmony, and blending with an opponent’s energy. Its primary goal is to neutralize attacks without causing unnecessary harm. Daito-Ryu, on the other hand, retains its samurai roots, focusing on the practicality and effectiveness of self-defense. This martial art aims to subdue opponents with powerful techniques, making it more aggressive than Aikido.

Techniques:

Aikido’s techniques are characterized by fluid, circular movements that redirect an opponent’s energy. Joint locks and throws are executed with a sense of flow and minimal resistance. In contrast, Daito-Ryu employs a more direct approach, using powerful joint locks, strikes, and throws to neutralize an attacker. Its techniques often involve sudden, explosive movements that can be quite forceful.

Training Methods:

Aikido training typically emphasizes cooperative practice, where partners work together to understand and execute techniques. This approach fosters a sense of mutual growth and understanding. In Daito-Ryu, training can be more intense and demanding, more comparable to the rigorous training found in competitive Judo or Brazilian Jiu-Jitsu.

In summary, while Aikido and Daito-Ryu Aikijujutsu share common origins and some fundamental principles, they have evolved into distinct martial arts.

Aiki in Daito-Ryu:

The kanji for “aiki” (合気) is composed of two characters:

合 (ai): This character means “to join” or “to unite,” signifying harmony or blending.
気 (ki): This character represents “breath,” which is considered the root of the life force that flows through all living things. In traditional Eastern thought, breath is believed to be a vital energy responsible for sustaining life.

In Daito-Ryu Aikijujutsu, Aiki refers to the unification of mind, body, and breath, resulting in the development of unusual power. This concept is at the core of the martial art and goes beyond the idea of merely blending with an opponent’s energy. By cultivating aiki, practitioners can generate a potent force that allows them to perform techniques with enhanced efficiency and effectiveness.

Critics of Modern Aikido:

Many critics of modern Aikido argue that the cultivation of aiki has been lost or diluted in the contemporary practice of the art. They believe that the emphasis on harmony and non-aggression in Aikido has led to a diminished focus on the development of aiki as a source of power. As a result, some assert that Aikido techniques have become less potent and practical for real-life self-defense situations.

“Hidden in Plain Sight” by Ellis Amdur:

In his book “Hidden in Plain Sight,” Ellis Amdur explores the internal aspects of Daito-Ryu. Amdur argues that the martial art’s true power lies in cultivating the body’s fascia, a connective tissue that unites muscles, bones, and organs. By developing this tissue, practitioners can generate immense power and control in their movements.

Hidden In Plain Sight on Amazon

Daito-Ryu and Hapkido

“Daito-ryu is recognized as the mother of Hapkido. The founder of Hapkido, Choi Yong-Sool, studied Daito-ryu jiujitsu under Takeda Sokaku in Japan and later combined his learnings with various Korean martial arts and philosophies, creating a new and distinct martial art system. Today, Hapkido practitioners still honor the origins of their art by incorporating the principles and techniques of Daito-ryu in their training.”

Prominent Teachers of Daito-Ryu Today:

Daito-Ryu continues to flourish under the guidance of dedicated teachers. Katsuyuki Kondo, a direct student of Takeda Tokimune, Sokaku’s son, is a well-known figure in the Daito-Ryu community. Other prominent instructors include Seigo Okamoto, the founder of the Roppokai branch, as well as Dan Harden, Howard Popkin, and Roy Goldberg, all leading authorities in the United States.

In 2019, Roy Goldberg participated with the founder of Zhong Xin Dao I Liq Chuan, Grandmaster Sam FS Chin in a short series of joint seminars in NY State.

Comparison to I Liq Chuan:

I Liq Chuan, a Chinese martial art, shares some similarities with Daito-Ryu. However, I Liq Chuan relies more on Tai Chi and Zen principles, while Daito-Ryu has its roots in Japanese samurai traditions.

I Liq Chuan, a Chinese martial art, places great emphasis on the development of fullness, balance, and sensitivity through various exercises and unique training methods. Among these methods is the practice of spinning and sticky hands, which is sometimes referred to as moa sao 磨手 or “grinding hand” in Chinese. Sticky hand is referred to as chi sao 黐手; the entire system of partner training methods was sometimes referred to as chi moa sao 黐磨手.

Basic Exercises:

I Liq Chuan’s basic exercises are designed to help practitioners gain a strong foundation in body awareness and movement. These exercises focus on cultivating mindfulness, proper posture, and alignment. By practicing these fundamental drills, students can improve their balance, fluidity, and overall control over their bodies.

Spinning and Sticky Hands Training:

The spanning and sticky hands training in I Liq Chuan is a distinctive aspect of the art. This practice involves engaging with a training partner in a series of continuous, circular movements designed to develop sensitivity and responsiveness to changes in pressure, direction, and force. Through this close contact, practitioners learn to read and anticipate their partner’s intentions, allowing them to adapt and react effectively in self-defense situations.

The concept of “moa sao” or “grinding hand” highlights the importance of maintaining contact and continuous pressure during this practice. By refining their skills in spinning and sticky hands, I Liq Chuan practitioners can develop a heightened sense of fullness, balance, and sensitivity, which are essential qualities for effective self-defense and martial arts practice.

Conclusion:

In conclusion, Daito-Ryu Aikijujutsu, a martial art with a rich history, deeply influenced the development of both Aikido and Hapkido, although the arts have since diverged in philosophy and technique. As a result of criticism surrounding Aikido’s potential loss of aiki power, many Aikido practitioners are returning to its mother art, Daito-Ryu, to rediscover the source of Morihei Ueshiba’s exceptional abilities. Today, Daito-Ryu thrives under prominent instructors like Katsuyuki Kondo and Roy Goldberg, and shares some similarities with the Chinese martial art I Liq Chuan. Both arts, with their unique approaches and training methods, continue to offer valuable insights into the world of self-defense and personal growth.

About the Author

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

Read more about Ashe here…

Posted on March 25, 2023March 25, 2023 by Ashe Higgs

Aikido vs. I Liq Chuan: A Comparison of Two Unique Martial Arts

Introduction

Aikido and I Liq Chuan are two fascinating martial arts with unique philosophies and techniques. Although they share some similarities in terms of principles, their origins, development, and approaches to self-defense differ significantly.

This article will compare and contrast Aikido and I Liq Chuan, delving into their origins, philosophies, and training methodologies.

The Kanji for Aikido (合気道) consists of three characters:

合 (ai) meaning “harmony” or “to unite”
気 (ki) meaning “energy” or “spirit”
道 (dō) meaning “way” or “path”

Aikido: The Art of Peace

Origin: Aikido, a modern Japanese martial art, was developed in the early 20th century by Morihei Ueshiba. Ueshiba’s extensive training in Daito-Ryu Aikijutsu, a classical martial art known for its joint-locking and throwing techniques, significantly influenced the creation of Aikido. Ueshiba sought to develop a martial art that emphasized harmony and the reconciliation of conflict.

Philosophy: Aikido, often referred to as “the art of peace,” focuses on blending with an attacker’s movements to neutralize their aggression. This martial art emphasizes using minimal force, redirecting an opponent’s energy, and maintaining balance. Aikido practitioners strive to protect both themselves and their opponents, seeking a harmonious resolution to conflict.

Complete Aikido on Amazon

Training: Aikido training includes practicing basic techniques, such as joint locks and throws, as well as blending exercises and weapons training. Students learn to respond to various attacks, including strikes, grabs, and weapon assaults. Aikido emphasizes fluid movements, flexibility, and body coordination.

I Liq Chuan: The Martial Art of Awareness

Origin: I Liq Chuan, or “Mental-Physical Martial Art,” is a Chinese martial art that traces its roots back to the Hakka people in the Guangdong province of China. The founder, Chin Lik Keong, developed I Liq Chuan by synthesizing elements from various martial arts, including Shaolin, Phoenix Eye, and Xingyi-Bagua. The art was later refined and systematized by his son, Grandmaster Sam FS Chin as Zhong Xin Dao.

I Liq Chuan (意力拳) is written in Chinese characters (hanzi), which are also used in Japanese as kanji. The three characters are:

意 (yì) meaning “mind” or “intention.”
力 (lì) meaning “power” or “force.”
拳 (quán) meaning “fist” or “boxing.”

Philosophy: The central philosophy of I Liq Chuan is the cultivation of awareness and mindfulness, both in and out of combat situations. Practitioners focus on understanding the principles of Yin and Yang, as well as the nature of force and its use. I Liq Chuan emphasizes the development of “the inner feel” and the ability to adapt to changing circumstances.

Training: I Liq Chuan training consists of solo exercises, partner drills, and sparring. Students learn various techniques to manipulate an opponent’s balance and structure, using joint locks, strikes, and throws. I Liq Chuan training emphasizes the development of sensitivity, body mechanics, and mental focus through its unique spinning and sticky hands training.

Conclusion

In conclusion, Aikido and I Liq Chuan are unique martial arts that share a common focus on harmony, balance, and adaptation. While Aikido is rooted in Japanese Daito-Ryu Aikijutsu and emphasizes blending with an opponent’s energy, I Liq Chuan is a Chinese martial art that emphasizes cultivating awareness and internal power. Both arts offer practitioners valuable tools for self-defense and personal growth, with a focus on understanding the interconnected nature of mind, body, and environment.

About the Author

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

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 25, 2023June 3, 2023 by Ashe Higgs

Bruce Lee’s Philosophy

Introduction

Bruce Lee’s philosophy can be summarized using his own words: “having no method as method; having no limit as limit.” The legendary Bruce Lee was not only an actor and a martial arts master but also a philosopher who developed a unique approach to life and combat. His ideas on adaptability, simplicity, and formlessness have inspired countless people worldwide.

Through iconic films like Enter The Dragon, Bruce Lee’s teachings continue to inspire and influence martial artists and non-practitioners alike. His unique philosophy, rooted in a fusion of Eastern and Western ideas, remains a powerful testament to the importance of adaptability, simplicity, and self-improvement in our ever-changing world.

He spent his life exploring the depths of human potential and how one can unleash it to achieve greatness. His unique approach to martial arts and philosophy has inspired millions worldwide to pursue their dreams and overcome their limitations. In this article, we’ll dive deep into the philosophy of Bruce Lee and explore the powerful lessons it offers to transform your life.

Which Philosophy Of Fighting Was Bruce Lee Famous For?

“Jeet Kune do utilizes all ways and is bound by none and, likewise, uses any techniques or means which serve its end.”

Bruce Lee’s Jeet Kune Do Symbol

Lee said, “If you want to understand the truth in martial arts, to see any opponent clearly, you must throw away the notion of styles or schools, prejudices, likes, dislikes, and so forth. Then, your mind will cease all conflict and come to rest. In this silence, you will see totally and freshly.”

Bruce Lee’s Jeet Kune Do symbol, also known as the “JKD logo,” represents the core principles of his martial arts philosophy. The symbol consists of several elements, each with its own significance:

the jeet kune do symbol distilled the essence of Bruce Lee's martial arts philosophy — The Jeet Kune Do symbol encapsulated the essence of Bruce Lee’s philosophy on life and martial arts.

The Chinese characters: At the top of the symbol, you’ll find the Chinese characters for “Jeet Kune Do” (截拳道), which translate to “The Way of the Intercepting Fist.” This name highlights the key focus of martial art—using efficient techniques to intercept and counter an opponent’s attack.
The Yin-Yang: The central element of the symbol is the yin-yang, more properly referred to as a Tai Chi Tu 太極圖, or sometimes Hetu 河圖. It’s an ancient Chinese symbol representing the balance of complementary forces. In Jeet Kune Do, the yin-yang symbolizes the harmony between hardness and softness, attack and defense, and the complementary nature of different techniques.
The arrows: Encircling the yin-yang are arrows winding clockwise. These arrows represent the constant cycle of change, growth, and expansion, emphasizing that martial artists should always be evolving, adapting, and pushing the boundaries of their skills.
The text: Surrounding the yin-yang and arrows is a couplet, known in Mandarin as a duilian 對聯, which says
㕥無法為有法，㕥無限為有限
yi mou faat wai jau faat, yi mou haan wai jau haan.

“Having no method as method; having no limit as limit.”

History & Tradition of Chinese Couplets

Duilian, are a form of poetry composed of two complementary lines that adhere to specific rules. They have a rich cultural history stretching back over a millennium. Duilian often express sentiments such as love for one’s country, appreciation of nature’s beauty, or wishes for the coming year. They are typically written on red paper or carved on wooden uprights for appreciation.

In traditional Chinese kung fu, duilian may serve as a way to convey the principles and teachings of a particular martial art style. They provide a concise yet profound representation of a martial artist’s mindset, making them an integral part of Chinese martial arts culture. For example, I Liq Chuan also has a duilian which all students are encouraged to contemplate as they proceed through their training. It’s a reminder that our martial arts practice is more than just a tool; it is a mindset that evolves into an entire way of life.

Lee’s Jeet Kune Do couplet is written with traditional Chinese characters more commonly used in Hong Kong and Taiwan. It uses the character “㕥,” which is an old-fashioned form of the more commonly used character “以 .” Using the more common form, the couplet would read:

以無法為有法，以無限為有限
yǐ wú fǎ wéi yǒu fǎ, yǐ wú xiàn wéi yǒu xiàn (in Mandarin).

Simplified Characters: 以无法为有法，以无限为有限

This statement embodies the essence of Jeet Kune Do—embracing adaptability, formlessness, and the absence of rigid methods or techniques. The philosophy encourages practitioners to maintain open-mindedness, embrace flexibility, and develop their own unique approach to martial arts.

bruce lee like water — Be Water, My Friend

The Meaning of Bruce Lee’s Jeet Kune Do Symbol

Taken together, the elements of the Jeet Kune Do symbol convey the core principles of Bruce Lee’s martial arts philosophy. It serves as a visual reminder of the importance of adaptability, balance, constant growth, and the absence of limitations in both martial arts and life. Through this emblem, Lee’s teachings continue to inspire and guide martial artists worldwide as they pursue their own paths to self-discovery and personal growth.

Lee encourages practitioners to be open to any approach that serves their purpose rather than being confined to a single style or tradition by stating “having no method as method.” Furthermore, “having no limit as limit” highlights the boundless nature of Lee’s outlook, urging martial artists to transcend limitations and continuously strive for improvement. This idea aligns with the core tenet of “Be water, my friend,” which calls for flexibility, adaptability, and the ability to flow seamlessly between different techniques and situations.

Incorporating a duilian into his martial arts logo allowed Bruce Lee to create a succinct and evocative expression of the guiding principles of Jeet Kune Do. This couplet serves as a lasting reminder of his unique approach to martial arts, one that transcends boundaries and challenges conventional wisdom. Through the couplet, Bruce Lee’s philosophy continues to inspire generations of martial artists and those seeking to cultivate a flexible, adaptable mindset in their own lives.

What Was The Mindset Of Bruce Lee?

Bruce Lee’s mindset was significantly influenced by his upbringing in Hong Kong under British colonial rule. This unique environment allowed him to immerse himself in the wisdom of the Old Masters and traditional Eastern philosophy while simultaneously being exposed to Western thought and modern perspectives. This duality was crucial in shaping his outlook on life and martial arts.

Having “no way as way” is at the core of Lee’s mindset. This famous saying embodies his belief in flexibility and adaptability, akin to the ever-changing nature of water. Drawing from his Eastern roots, Lee’s philosophy encourages non-attachment and a Zen-like state, freeing oneself from the constraints of specific forms or techniques. On the other hand, his exposure to Western ideas and modern thinking allowed him to challenge traditional martial arts dogmas and embrace a more pragmatic, adaptable approach to combat.

This fusion of Eastern and Western influences enabled Bruce Lee to develop a unique mindset that transcended the boundaries of martial arts and offered valuable insights for personal growth and overcoming challenges. By embracing the wisdom of the past while fearlessly pushing the boundaries of martial arts, Lee created a philosophy that remains relevant and inspiring to this day.

What Was Bruce Lee’s Motivation?

“In China, 80 percent of what they teach is nonsense; here in America, it’s 90 percent.”

Bruce Lee’s motivation stemmed from his desire to improve both himself and the martial arts community. By developing Jeet Kune Do, Lee aimed to create a more effective and adaptable fighting style. His philosophy transcended martial arts, offering wisdom applicable to everyday life, fostering personal growth, and overcoming challenges.

Where Did Bruce Lee Get His Philosophy?

“Jeet Kune do avoids the superficial, penetrates the complex, goes to the heart of the problem and pinpoints the key factors.”

Traditional Chinese martial arts and exposure to various Eastern and Western philosophies influenced Lee’s personal philosophy. This diverse foundation allowed him to create a unique perspective on life and combat, blending elements of Taoism, Zen Buddhism, and Confucianism with his own insights and experiences. This fusion of ideas resulted in the distinctive philosophy that underpins Jeet Kune Do and has inspired countless individuals.

Did Bruce Lee Major In Philosophy?

Although Bruce Lee did not major in philosophy, his deep understanding of Eastern and Western philosophical concepts is evident in his teachings and writings. He studied philosophy at the University of Washington, where he further developed his ideas and refined his unique approach to martial arts and life.

Lee was a lifelong learner and voracious reader. He amassed an extensive library encompassing Eastern and Western martial arts, philosophy, strength, and workout techniques. He devoured many books, constantly broadening his knowledge while taking volumes of meticulous notes to further his understanding and mastery. Publishers released many of Bruce Lee’s notebooks as the book The Tao of Jeet Kune Do after his death.

Buy The Tao of Jeet Kune Do on Amazon

Conclusion

Bruce Lee’s philosophy transcends the realm of martial arts, offering valuable insights into personal growth, resilience, and adaptability. It reminds us that martial arts are a way of life and challenges us to embody the principles of formlessness, flexibility, and simplicity. By adopting a Zen-like state of non-attachment and embracing the wisdom of the Old Masters who admonished us to “empty our cup,” we can navigate life’s challenges with grace and fluidity.

The empty cup represents the importance of maintaining a beginner’s mind, always being open to new experiences and knowledge, free from preconceived notions or prejudices. In this way, we remain receptive to growth and adaptable in the face of change, enabling us to overcome obstacles with poise and resilience.

The unique blend of Eastern and Western philosophies in Bruce Lee’s teachings has made a lasting impact not only on the martial arts community but also on individuals seeking to improve themselves in various aspects of life. By breaking free from the constraints of traditional martial arts and embracing the limitless potential within each person, Lee’s philosophy continues to inspire generations.

In the modern era, we can take valuable lessons from Bruce Lee’s mindset and approach to life. His emphasis on adaptability, self-improvement, and the pursuit of personal excellence can help us face the complexities of today’s world with confidence and determination. By incorporating these principles into our own lives, we can overcome obstacles, break through limitations, and reach our fullest potential.

In an ever-changing world, Bruce Lee’s philosophy remains a powerful testament to the importance of adaptability, simplicity, and self-improvement. As we face new challenges and opportunities, let us strive for a life lived with purpose, passion, and authenticity.

Join Us!

If you’re ready to embrace the transformative power of Bruce Lee’s philosophy, consider joining one of our online or local group classes today. By incorporating adaptability, simplicity, and self-improvement into your life, you’ll cultivate the confidence and determination needed to conquer life’s complexities. Don’t miss the opportunity to embark on a journey of purpose, passion, and authenticity, unleashing your fullest potential alongside like-minded individuals. Act now, and take the first step toward unlocking your limitless potential.

About the Author

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

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 21, 2023January 19, 2024 by Ashe Higgs

List of Martial Arts

If you’re looking to explore the world of martial arts, there are countless styles to choose from. With so many options, deciding which is right for you can be challenging. That’s why we’ve compiled a comprehensive list of martial arts to provide an overview of the different types and help you narrow down or expand your options. NOTE: This page is a living document and will be updated frequently as we explore each of the styles in depth through a series of interviews with a different master-level instructor in each, or sign up for the weekly newsletter to be notified by email of new additions!

Jump To The List ↓

I’ve trained in a style called I Liq Chuan for 20 years, and before his stroke, my dad still asked me how my “karate” was going. If you’re like my dad, you may not know how many unique martial arts styles are available. While researching this list, I discovered many martial arts I had never heard of before, even after more than two decades in the field.

Whether you’re interested in researching the origins and history of different styles, choosing a martial art that aligns with your goals and interests, or creating a more extensive curriculum for your own students, this list of martial arts should serve as a helpful starting point for your exploration.

Key Characteristics of All Fighting Systems On Our List

Before we jump right into our list of martial arts, it’s worth taking some time to prime ourselves with the fundamental characteristics of fighting systems in general. If you’re new to martial arts, this information should be helpful when reviewing the list.

Fundamentally, all martial arts are about the use of force for one single purpose; ending a fight as fast as possible. You could also say to neutralize a threat if multiple threats or attackers exist. Learning how to end a fight involves training ourselves to effectively and efficiently use physical force if needed. However, it is essential to note that not all martial arts from our list below prioritize the use of force in the same way or to the same degree.

Power, Attack & Defense

Regarding training, most martial arts focus on developing three core skills: power, offense, and defense. Power refers to the ability to generate force. In the context of martial arts and human movement, “force” refers to the amount of energy used to create motion or impact. Force is a fundamental concept in physics measured in units such as Newtons or pounds. In martial arts, force is what makes our techniques effective. By understanding how to generate and apply force in a controlled and efficient manner, martial artists can develop powerful and precise techniques.

Offense and defense refer to the ability to initiate and respond to attacks in combat situations. This involves learning various techniques for striking, grappling, or using weapons and developing strategies for anticipating and responding to an opponent’s movements and attacks. What’s worth repeating here is that the overall point of martial arts is finishing a fight. While defensive skills are essential, particularly where weapons are involved, defense on its own doesn’t finish fights. Only offensive techniques can end a fight.

Overall, while all martial arts involve training to effectively generate and use or apply force, the specific approaches and philosophies of each martial art from our list can vary widely. Some martial arts, like wrestling or Thai Boxing, will be very aggressive and contact-oriented, whereas other martial arts like Tai Chi will be much softer and less intense.

The Different Types of Martial Arts Techniques

When it comes to fighting, there are generally four main categories of fighting techniques:

Striking
Kicking
Grappling
Wrestling

Each of these categories involves different techniques and strategies. Different arts may focus on or avoid one or more of these categories depending on cultural values or the specific combat conditions under which the systems were initially developed. For example, we can examine the differences between Kung Fu and Jiu-Jitsu. Kung Fu comes from China and uses some grappling and wrestling techniques, but not to the same degree as Jiu-Jitsu, initially used by the Samurai. Samurai fought on the battlefield wearing bulky armor, making joint locks and wrestling more of a priority than strikes or kicks.

While these four categories of fighting techniques are distinct, to be most effective, they should be used in combination with one another in real-world combat situations. For example, we might use striking techniques to create an opening for a takedown or grappling techniques to gain an advantage before transitioning to a striking attack. By training in all four categories, martial arts practitioners can become well-rounded combatants who can adapt to a wide range of situations and opponents.

How MMA Creates Well-Rounded Fighters

Mixed martial arts (MMA) is a modern combat sport that has evolved to incorporate multiple fighting styles from our list. Like traditional martial arts, MMA practitioners often use a combination of striking, grappling, and wrestling techniques. These techniques are often used in combination to create a comprehensive approach to combat. This approach has made MMA one of the most popular combat sports in the world, drawing fighters from various backgrounds and martial arts styles.

In this list of martial arts, there are some examples of styles that are purely empty-hand/unarmed, some that focus primarily on the use of weapons, and some that train the use of both. Armed and unarmed close-quarters fighting are two different approaches to combat that have their own advantages and disadvantages. Unarmed fighting relies solely on the fighter’s body as a weapon. This includes the aforementioned striking, kicking, grappling, and wrestling techniques to disable or defeat opponents.

Our List of 75 Popular & Obscure Martial Arts Styles

#	Martial Art	Country of Origin	Category
1	52 Blocks	United States	Mixed
2	Aikido	Japan	Grappling
3	Arnis	Philippines	Weapons
4	Baguazhang	China	Mixed
5	Bando	Myanmar	Mixed
6	Bartitsu	England	Mixed
7	Bokator	Cambodia	Mixed
8	Bökh	Mongolia	Grappling
9	Boxing	England	Striking
10	Brazilian Jiu-Jitsu	Brazil	Grappling
11	Canne de Combat	France	Weapons
12	Capoeira	Brazil	Mixed
13	Chun Kuk Do	United States	Mixed
14	Colt Combat System	United States	Mixed
15	Combat Sambo	Russia	Grappling
16	Daito-Ryu Aikijustsu	Japan	Grappling
17	Dambe	Nigeria	Striking
18	Defendu	United Kingdom	Mixed
19	Enshin Itto-Ryu Battojutsu	Japan	Weapons
20	Eskrima	Philippines	Weapons
21	Fencing	Europe	Weapons
22	Greco-Roman Wrestling	Greece	Grappling
23	Hapkido	Korea	Mixed
24	Hop Gar	China	Striking
25	Hung Gar	China	Striking
26	Hwa Rang Do	Korea	Mixed
27	I Liq Chuan	Malaysia	Mixed
28	Iaido	Japan	Weapons
29	Iaijutsu	Japan	Weapons
30	Jeet Kune Do	United States	Mixed
31	Judo	Japan	Grappling
32	Jujitsu	Japan	Grappling
33	Kajukenbo	United States	Mixed
34	Kalaripayattu	India	Mixed
35	Kali	Philippines	Weapons
36	Karate	Japan	Striking
37	Kempo	Japan	Mixed
38	Kendo	Japan	Weapons
39	Kickboxing	Japan/United States	Striking
40	Krabi Krabong	Thailand	Weapons
41	Krav Maga	Israel	Mixed
42	Kuk Sool Won	Korea	Mixed
43	Koryu	Japan	Mixed
44	Lethwei	Myanmar	Striking
45	Lua	Hawaii	Grappling
46	Marine Corps Martial Arts	United States	Mixed
47	Mixed Martial Arts (MMA)	United States	Combat Sport
48	Monkey Kung Fu	China	Striking
49	Muay Boran	Thailand	Striking
50	Muay Thai	Thailand	Striking
51	Ninjitsu	Japan	Mixed
52	Pancrase	Japan	Combat Sport
53	Pankration	Greece	Combat Sport
54	Penchak Silat	Indonesia	Mixed
55	Piper Knife	South Africa	Weapons
56	Sambo	Russia	Grappling
57	Sanshou	China	Combat Sport
58	Savate	France	Striking
59	Shaolin Kung Fu	China	Mixed
60	Shinkendo	United States	Weapons
61	Shootfighting	United States	Mixed
62	Silat	Southeast Asia	Weapons
63	Sumo	Japan	Grappling
64	Systema	Russia	Mixed
65	Taekkyeon	Korea	Mixed
66	Taekwondo	Korea	Kicking
67	Tai Chi	China	Mixed
68	Tang Soo Do	Korea	Striking
69	Tangshoudao	China	Mixed
70	Wing Chun	China	Striking
71	Wrestling	Various	Grappling
72	Wushu	China	Mixed
73	Xingyiquan	China	Striking
74	Yağlı Güreş	Turkey	Grappling
75	Zulu Stick Fighting	South Africa	Weapons

Which Martial Art From The List Should I Choose?

With so many martial arts on the list to choose from as you begin your journey, it can be overwhelming to decide where to start. When selecting a martial art, it’s crucial to consider your individual objectives, physical capabilities, and interests. Whether you want to enhance your physical fitness, acquire self-defense abilities, or simply find a challenging yet deeply rewarding pastime, there’s a martial art suited for you. We’ve got an in-depth beginner’s guide to choosing the right martial art that can help you sort through the many options by focusing on figuring out what’s really important to you, as well as many tips and pointers to avoid some of the most common traps and pitfalls when joining a new program.

Which martial art should I learn? — Which Martial Art Should I Learn?

Shaolin Monk - 心意本無法 — Martial Arts Is A Way of Life!

Summary & Conclusion

The list of 100 martial arts styles is not exhaustive, and there are frequently multiple sub-styles within each martial art. In addition, new systems of hand-to-hand combat are continuously evolving as the conditions of close-quarters combat change, and more efficient training methods are developed over time.

It is also worth noting that some martial arts styles may be more prevalent in certain regions or countries, while others may be less well-known. The assignment of martial arts into specific categories, such as striking, grappling, mixed, combat sport, and weapons, can also be subjective and may vary depending on the individual or organization making the categorization.

Overall, the world of martial arts is diverse and constantly evolving, with new styles and techniques emerging as practitioners continue to experiment and innovate.

This comprehensive list of martial arts styles showcases the diversity and richness of this ancient practice. Whether you’re interested in self-defense, physical fitness, or personal development, there’s a martial art style that can meet your needs. By exploring and practicing different martial arts, individuals can gain a deeper understanding of themselves and the world around them. Martial arts genuinely offer something for everyone, regardless of age, gender, or background.

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

Consider our small group or online martial arts classes to start your practice.
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About the Author

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

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 21, 2023April 27, 2023 by Ashe Higgs

Are Fitness Trackers Accurate?

In the modern world, fitness wearables have become increasingly popular for tracking our health and exercise routines. It’s unsurprising that many people wonder, “are fitness trackers accurate?” Regardless of their accuracy, it’s essential to strike a balance between relying on technology and tapping into our innate ability to understand our body’s needs.

Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. By aligning our diet and lifestyle in harmony with our nature as human beings, we can experience our best physical and mental health. In this article, we’ll explore a recent study that questions the accuracy of some popular fitness wearables. Then we’ll delve into deeper, more profound reasons to be cautious about relying too much on technology for our well-being.

A recent study comparing popular wrist-worn fitness devices, such as the Apple Watch 6, Polar Vantage V, and Fitbit Sense, highlights the importance of not becoming overly dependent on these devices. The study found that while the Apple Watch 6 outperformed its competitors in heart rate tracking, all three devices struggled to provide accurate energy expenditure readings. In light of these findings, this article will explore the concept of interoception, or the ability to sense and understand our internal states, and how it can help us achieve a more balanced approach to our health and fitness. By combining the data from fitness wearables with our own intuition and self-awareness, we can ensure these devices serve as useful aids in our pursuit of optimal health and well-being without letting them dictate our entire fitness journey.

Battle of the Fitness Trackers: Apple Watch 6 Takes the Lead in Heart Rate Accuracy

Are fitness trackers accurate for calories burned?

In a recent study comparing three popular wrist-worn fitness trackers, the Apple Watch 6 emerged as the most accurate device for measuring heart rate across various activities.[1] The study evaluated the Apple Watch 6, Polar Vantage V, and Fitbit Sense, testing their ability to track heart rate and energy expenditure during five different activities.

Researchers enlisted 60 healthy young individuals to participate in the study. Heart rate and energy expenditure were measured using reference devices, the Polar H10 and Metamax 3B, in addition to the wrist-worn devices. The activities tested included sitting, walking, running, resistance exercises, and cycling.

Key Findings:

The Apple Watch 6 consistently displayed the highest accuracy for heart rate measurement, with a coefficient of variation (CV) of less than 5% for all activities.
The Polar Vantage V and Fitbit Sense demonstrated variable accuracy levels for heart rate measurement, depending on the activity (CVs between 2.44-8.80% and 4.14-10.76%, respectively).
All three devices showed poor accuracy in measuring energy expenditure across all activities (CVs between 14.68-24.85% for Apple Watch 6, 16.54-25.78% for Polar Vantage V, and 13.44-29.66% for Fitbit Sense).

The coefficient of variation (CV) is a statistic that measures how spread out the data is relative to the average, providing a simple way to compare consistency and accuracy across different devices or measurements

The study highlights that the Apple Watch 6 outperforms its competitors in heart rate tracking. Unfortunately, this particular study didn’t compare my favorite wearable, the Garmin (I wear a Garmin Solar Instinct 2). All three of the devices studied struggled to provide accurate energy expenditure readings. Healthcare professionals, athletes, coaches, and the general population should take these findings into account when considering the use of these devices for exercise training or nutritional programs.

Smart Watches & Sleep Tracking

The Four Stages of Sleep

The four stages of sleep include three non-REM stages and one REM stage. Stage 1 features light sleep with slow theta waves, while stage 2 has sleep spindles and K-complexes. Sleep spindles and K-complexes are distinctive brain activity patterns. Both play roles in memory consolidation and sleep maintenance. Stage 3, or deep sleep, showcases slow delta waves. Lastly, REM sleep involves rapid eye movement and fast, irregular brain waves similar to wakefulness.

Smartwatches track sleep using an onboard accelerometer, which is a sensor that measures movement and acceleration (the same technology they use to track “steps”). Onboard accelerometers in sleep trackers use movement data to estimate sleep stages. By analyzing periods of stillness and motion, they make educated guesses about transitions between light sleep, deep sleep, and REM sleep. Theoretically, this method provides a rough approximation of sleep patterns.

Unfortunately, the accuracy of smartwatches and sleep tracking doesn’t seem to be any better than for calories burned. Sleep trackers are often marketed as a way to improve sleep quality and overall health. This study reviewed six popular devices: BodyMedia FIT, Fitbit Flex, Jawbone UP, Basis Band, SleepTracker, and Zeo Sleep Manager Pro.[2] Researchers looked at metrics, theories, evaluations, and FDA clearance. Surprisingly, they found that most devices lacked crucial information about sensor and output accuracy. Only three devices had related peer-reviewed articles, but even their wake detection accuracy varied significantly. Ultimately, there was no solid evidence that these trackers can truly help with sleep issues in real life.

My own experience with the accuracy of sleep tracking and smart watches supports the results of the study by Lee et al. I have reviewed the data gathered by my beloved Garmin and compared it to my own objective and subjective experience. Sleep data indicated I was in deep sleep when I know for a fact that I was laying in bed reading, so my opinion is that the data for individual “phases” of sleep is completely useless. However, the accelerometers seem to be accurate in terms of movement. For example, if I get up in the middle of the night to use the bathroom, that movement is accurately recorded.

Unplugged and In Tune: Reconnecting with Your Inner Tracker

As we’ve seen, the data from wearables isn’t always accurate, and depending too much on these devices may lead to frustration. While data from wearables may be hit or miss, nature has already equipped us with an incredibly precise tool – self-awareness. By reconnecting with our innate ability to look within and understand how external behaviors affect our state, we can make adjustments that lead to a healthier lifestyle. This inner guide can help us find balance and harmony without solely relying on technology. Instead of fixating on data, let’s explore how tapping into our natural instincts can guide us toward a healthier lifestyle.

Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness” is a book by Brian MacKenzie, Dr. Andy Galpin, and Phil White that focuses on balancing the use of technology with a more intuitive approach to health, fitness, and overall well-being. The authors argue that our overreliance on technology can hamper our ability to truly understand our bodies and can create a disconnect between our physical and mental states.

In the book”Unplugged,” the authors emphasize the importance of interoception rather than relying on technology. Interoception is the ability to sense and understand our internal states and needs from moment to moment., like feeling hungry, thirsty or noticing our heart rate increase. It’s like having an inner GPS that helps us navigate our physical and emotional needs by tuning in to our body’s signals.

The most important lesson of the Old Masters was this: look within. The Old Masters focused on the harmonious connection between mind, body, and spirit. They taught that understanding one’s internal states and mastering self-awareness were key to unlocking both power and longevity. Through practices such as meditation, deep breathing, and mindful movement, they have passed on to us the methods to cultivate the ability to be in tune with our body’s internal state and to adjust it at will.

Similarly, MacKenzie’s “Unplugged” encourages readers to balance technology and intuition, using devices to gather data while not losing touch with their innate ability to understand their body’s needs. By advocating for a more mindful and self-aware approach, MacKenzie connects with the timeless teachings of the Old Masters of Kung Fu, emphasizing the crucial role of interoception in achieving true physical, mental, and emotional well-being.

Over-optimizing our health and fitness routines with unreliable data can lead to unnecessary stress and anxiety. Constantly monitoring every detail can make us fixate on minor fluctuations rather than focusing on overall well-being. Relying too much on inaccurate data from wearables can cause frustration and confusion, potentially derailing our progress and causing more harm than good. It’s essential to find balance, trust our intuition, and not let imperfect technology dictate our entire fitness journey.

Beyond Smart Watches: The Best Fitness Tracker for a Holistic Approach to Health

There are two very important data points that we can use technology to track on our own, but not available (yet) as smartwatches.

The first is a CGM, or Continuous Glucose Monitor, which is technically a wearable. Monitoring blood sugar can provide valuable insights into how our food choices affect energy levels and mood throughout the day. This study found that adherence to a healthy diet that keeps our insulin levels low is associated with a lower risk of major chronic diseases.[3] CGMs can help us better understand how our food choices influence blood sugar levels, which in turn can impact our risk of developing conditions like cardiovascular disease, type 2 diabetes, and cancer.

model displaying Nutrisense CGM - one of the best fitness trackers you can use. — Nutrisense is one company offering CGMs via subscription direct to consumers.

By monitoring blood sugar levels with a CGM, we can identify which food choices keep our blood sugar (and thus insulin) levels and inflammatory markers low, as well as reduce diabetes risk.[4] This information allows us to make more informed decisions about our diet, ultimately contributing to the kind of robust health we’re all after.

The study by Wang et al. highlights the importance of considering dietary patterns that minimize high insulin levels and inflammation for chronic disease prevention. By using a CGM to track our blood sugar levels and adjust our food choices accordingly, we can follow a diet that aligns with these guidelines, reducing our risk for major chronic diseases.

Monitoring blood pressure is also essential. High blood pressure is frequently called “the silent killer” as it has no symptoms for decades until enough damage has been done. Monitoring our blood pressure regularly helps identify potential cardiovascular risks, like hypertension or heart disease. Tracking our blood pressure can give us useful, actionable insight into how our lifestyle choices, like diet, exercise, or breathwork, impact our overall heart health. To track our blood pressure, there are plenty of blood pressure monitors for home use available on Amazon or at your local pharmacy. Most fitness wearables integrate with a smartphone app that allows you to record your blood pressure manually to track it over time. Many new blood pressure monitors even use Bluetooth to connect to an app, ensuring accuracy and preventing you from ever forgetting to record a measurement.

Conclusion

As we have seen throughout this article, fitness trackers can provide a few valuable insights into our daily activity and heart rate. However, it’s important to remember that these devices are not infallible and often struggle with providing accurate data in certain areas, such as energy expenditure and sleep stage detection. Therefore, it’s crucial to balance our reliance on technology with a more intuitive, self-aware approach to health and fitness.

By combining the data from wearables with our own innate ability to sense and understand our internal states, we can ensure that these devices serve as helpful aids in our pursuit of optimal health and well-being without becoming overly dependent on them. Furthermore, exploring additional monitoring options, like continuous glucose monitors and blood pressure trackers, can provide a more comprehensive understanding of our health, allowing us to make more informed decisions about our lifestyle choices.

Ultimately, the key to a healthier lifestyle is finding balance and harmony between the judicious use of appropriate technology and tapping into our natural ability to sense inward. By doing so, we can not only optimize our fitness routines but also develop a deeper connection with our bodies and a more mindful approach to overall well-being.

If you found this article useful and want to support my work, please consider making a purchase using one of the affiliate links above or by visiting our Amazon storefront. Your support helps me continue to provide valuable content and insights on martial arts, health, and fitness.

Are you ready to unlock the secrets of the Old Masters for yourself? Consider joining one of our programs, where you’ll learn the timeless techniques that help balance technology and intuition in the pursuit of health and well-being. Embark on a journey to a more mindful and self-aware approach to your fitness journey today.

Disclaimers & Conflicts of Interest

References

Hajj-Boutros, Guy et al. “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” European journal of sport science vol. 23,2 (2023): 165-177. doi:10.1080/17461391.2021.2023656
Lee, Jeon, and Joseph Finkelstein. “Consumer sleep tracking devices: a critical review.” Studies in health technology and informatics vol. 210 (2015): 458-60.
Wang, Peilu, et al. “Optimal dietary patterns for prevention of chronic disease.” Nature Medicine (2023): 1-10.
Dimova, Rumyana et al. “The relationship between dietary patterns and glycemic variability in people with impaired glucose tolerance.” The Journal of nutrition, S0022-3166(23)35424-5. 9 Mar. 2023, doi:10.1016/j.tjnut.2023.03.007

Posted on March 15, 2023March 17, 2023 by Ashe Higgs

Martial Arts Is A Way of Life

Introduction

The pursuit of martial arts can simply be a way to improve our skills as a fighter. However, martial arts can also be a way of life, a path to develop a set of values to be embodied. It’s a way to cultivate a deep understanding of ourselves and, ultimately, a deep appreciation for life and death.

The difference lies in whether we see martial arts as a goal or a tool. Training martial art as a goal means that the sole focus is on developing fighting skills and improving performance in competitions or self-defense. However, suppose someone says they use martial arts as a tool to develop themselves. In that case, they are interested in using martial arts to cultivate personal growth and to develop qualities such as discipline, respect, and mental fortitude. In this sense, martial arts are seen as a means to an end rather than an end in itself. By viewing martial arts as a tool for personal development, practitioners can approach their training with a greater sense of purpose and meaning and, ultimately, reap the benefits of martial arts in all aspects of their lives.

The Philosophy of Martial Arts as a Way of Life

Zen & Martial Arts – A Path To Knowing

Shaolin monks represent the essence of martial arts as a way of life. — Martial arts and Zen have been deeply intertwined for centuries through Shaolin Kung Fu.

Martial arts and Zen have a deep connection, as both emphasize the importance of present knowing and mindfulness. Zen is a practice of meditation that originated in China and later spread to Japan, where it became closely associated with martial arts training. At its core, Zen is about cultivating a deep sense of awareness and clarity in the present moment.

We can observe and discriminate clearly when we are fully present and mindful. From that clarity, we can act with wisdom. This is particularly relevant in martial arts, where split-second actions can make all the difference between victory and defeat. By cultivating present knowing in our martial arts training, we can develop a deeper understanding of ourselves and our opponents and, ultimately, become more skilled and effective in our practice.

First, Know Thyself

Grand Master Sam Chin, the Gatekeeper of I Liq Chuan, says, “first, you must know yourself; only then can you use yourself.” This statement highlights the importance of self-awareness in martial arts and life. Martial arts encourage us to develop a deep understanding of our physical abilities, mental strengths, and personal limitations. By gaining this self-knowledge, we can better utilize our strengths and work to overcome our weaknesses.

Moreover, pursuing martial arts as a way of life also involves cultivating a sense of humility and respect for others. Martial arts teaches us to respect our partners and be mindful in our interactions, which can apply to all aspects of life. It helps build more meaningful relationships and navigate daily challenges with grace and resilience.

Pursuing martial arts as a way of life is a personal journey that requires dedication, discipline, and a willingness to embrace change. By committing to this journey, we can cultivate a deep sense of purpose and personal fulfillment and, ultimately, live a more meaningful and enriched life.

Three Kinds of Knowing

According to Grand Master Sam Chin, there are three kinds of knowing. The first is memorization, which involves rote learning and recalling information from memory. The second is critical thinking, which involves using logic and reasoning to solve a problem or answer a question. Both forms of knowing are rooted in the past, relying on information already acquired or processed.

The third form of knowing is through direct experience, rooted in the present moment. This type of knowing involves a deep and intuitive understanding of a situation or phenomenon we can only gain through firsthand experience. Direct experience is often called “present knowing” and is the most valuable form of knowing.

In the context of martial arts, present knowing is critical. In Zen, they say, “You can never step in the same running water twice.” Techniques and strategies that may have worked in the past may not be effective in the present moment, as each situation is unique and constantly changing. By cultivating present knowing through regular practice and mindfulness, as martial artists, we can develop a deeper understanding of ourselves and our opponents, becoming more skilled and effective in our practice.

Mindfulness In Daily Life

We can apply present knowing to daily activities and relationships in all areas of our lives and become more effective and efficient in our daily lives by cultivating a more profound sense of awareness and mindfulness in the present moment.

For example, when we perform routine tasks such as cooking or cleaning, being fully present and attentive can help us to perform these tasks more efficiently and with greater focus. By bringing a sense of mindfulness to these activities, we can also find greater enjoyment in them and derive more satisfaction from completing them.

In relationships, present knowing can help us to be more empathetic and understanding towards others. By being fully present and attentive in conversations we can pick up on subtle communication cues and nuances that may be missed when distracted or preoccupied. Mindfulness can help to foster deeper connections and more meaningful relationships.

Moreover, present knowing can also help us to manage stress and navigate challenging situations more effectively. We can maintain perspective and focus on solutions by staying present and centered, avoiding negative emotions and anxieties.

Tao -This Is The Way

The Philosophy of Tao is a system of thought emphasizing the importance of living in harmony with the natural world. At its core, Tao is about understanding the intrinsic qualities of life, which include endless change or impermanence. Therefore, the highest goal in Tao is to learn to change with change. This philosophy has significant applications to both martial arts and daily life, as it teaches us to embrace impermanence and find balance in all aspects of life. By studying the intrinsic nature of the body and the world around us, we can develop a deeper awareness of ourselves and our surroundings. As a result, life takes on a sense of richness, and ultimately, we achieve a greater sense of fulfillment.

yin yang — The balance of yin and yang is the goal of Tao.

Our Intrinsic Nature

Through martial arts training, we study the intrinsic nature of the human body and come to a better understanding of ourselves and our lives. Understanding our bodies begins with examining the difference between yin and yang and finding the center within ourselves. We explore the qualities of the tissues within our body, such as ligaments, tendons, and bones, to understand how to move our bodies in the most efficient and effective ways possible.

We can develop a deeper awareness of ourselves by studying the intrinsic nature of our bodies through martial arts. This awareness can help us navigate the constantly changing nature of the world with ease and grace. Ultimately, the philosophy of Tao teaches us to embrace impermanence and to find balance in all aspects of life.

Through cultivating present knowing and mindfulness, we can become more aware of our thoughts and feelings without identifying with them. This detachment can be incredibly valuable in all aspects of life, as it allows us to respond to the present moment’s needs rather than reacting to our emotions.

Suchness

Both Zen and Tao emphasize the concept of “suchness,” which refers to the intrinsic nature of things as they are, regardless of our thoughts and feelings about them. In a society that encourages individualism and the pursuit of personal “truths,” this idea is likely unpopular. However, Zen and Tao remind us that true understanding comes from accepting things as they are rather than trying to impose our own perceptions and interpretations on them. By embracing the concept of suchness, we can cultivate a deeper sense of awareness and appreciation for the world around us,

By developing present knowing, we can achieve a state of stillness and clarity; this means we can make wiser, more intentional choices rather than being driven solely by our emotions or impulses. When we are free from the influence of our impulses, we might call this quality “discipline.”

Through training in martial arts and cultivating present knowing, we can develop a deeper understanding of ourselves and our place in the world. This understanding can help us to navigate the constantly changing nature of life with greater ease and grace.

Martial Arts As A Way of Life Means Looking Into Your Weakness

Training in martial arts is a process of looking into your weaknesses and working to overcome them. We develop a deep understanding of our physical and mental strengths and personal limitations through regular practice and mindfulness. By gaining this self-knowledge, we can better utilize our strengths and work to overcome our weaknesses.

“Kaizen” refers to the Japanese concept emphasizing continuous improvement’s importance. Kaizen is the belief that small, incremental changes can lead to significant improvements over time. Through Kaizen, we are encouraged to identify areas where we can improve and then work consistently and persistently towards these goals. This process of self-improvement is not limited to martial arts and can be applied to all areas of life. By looking into our weaknesses and working to overcome them, we can develop a more profound sense of self-awareness and have a clear path toward self-improvement.

Furthermore, we can view Kaizen as a journey rather than a destination. By embracing the philosophy of Kaizen, we can cultivate a sense of purpose and personal growth that extends far beyond our immediate goals. This can help us to stay motivated and committed to our practice and to approach all aspects of life with a sense of mindfulness and intention.

Bruce Lee embodied the philosophy of martial arts as a way of life through his dedication.

Overall, the process of looking into our weaknesses and working to overcome them is an essential aspect of both martial arts and self-improvement. By cultivating a sense of self-awareness and embracing the philosophy of Kaizen, we can achieve significant improvements in all areas of our lives.

Humility & Martial Arts As A Way of Life

As humans, we often tend to chase after what we want rather than what we truly need. This can lead to a lack of self-awareness and an inflated sense of ego, hindering our personal development. By looking into our weaknesses and working to overcome them, we engage in the process of training based on our needs. This process can be humbling, forcing us to confront our limitations and shortcomings. However, this humility can be precious, allowing us to develop a more profound sense of self-awareness and perspective.

Moreover, looking into our weaknesses can help us cultivate a greater sense of humility in all aspects of life. By recognizing our limitations, we can become more open to learning and evolution and more receptive to feedback from others. This can lead to greater personal and professional success, more meaningful relationships, and a deeper sense of connection to the world around us.

Ultimately, by embracing the process of looking into our weaknesses, we can develop a more profound sense of humility and self-awareness. Whether in the context of martial arts or personal development, more broadly, this process of continuous self-reflection and improvement is essential to achieving our goals and living a more meaningful and fulfilling life.

Conclusion

In conclusion, martial arts can be much more than just a way to improve fighting skills. It can also be a way of life, a path to personal development, and a means to develop qualities such as discipline, respect, and mental fortitude. The philosophy of martial arts is deeply rooted in mindfulness, self-awareness, and self-improvement. When we apply the philosophies of Zen and Tao to our martial arts practice, we can cultivate a deeper understanding of ourselves and our place in the world.

By embracing the process of looking into our weaknesses and working to overcome them, we can develop a sense of humility, self-awareness, and perspective that can lead to more successful lives, more meaningful relationships, and a more profound understanding of connection to the world around us. Ultimately, pursuing martial arts as a way of life is a personal journey that requires dedication, discipline, and a willingness to embrace change and growth.

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

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

Consider our small group or online martial arts classes to start your practice.
Explore our other articles on Zen and Tao philosophy to deepen your understanding.
Book a free discovery call to find out if one of our programs is right for you.

About the Author

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

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on March 14, 2023April 27, 2023 by Ashe Higgs

The Benefits of Cold Water Immersion and Heat Exposure for Health: A Study by Dr. Susannah Soeberg

Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living so that we can experience our best physical and mental health. In this installment, we’ll explore three exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.

Winter Swimming

I’ve been exploring and writing about heat and cold exposure as part of my Natural Way of Living approach since 2015. I recently learned of the work of Dr. Susannah Soeberg of Denmark in this area.

Dr. Soeberg, a renowned expert in the field of health and wellness, recently conducted a study on the effects of cold water immersion and heat exposure on the human body. The study, which was published in Cell Reports Medicine in 2021, discovered the minimum threshold for experiencing significant health benefits from these practices.

According to Dr. Soeberg’s study, only 11 minutes of cold water immersion and 57 minutes of sauna per week can increase focus, energy, and mood. It’s important to note that this time should be divided into two to three days, ideally alternating between the two practices. During cold water immersion, noradrenaline and dopamine levels increase 2.5x within minutes and can last for hours. This hormone increase has been shown to activate brown fat, leading to improved metabolism and overall health.

Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure, as Dr. Soeberg’s study found. Brown fat activation increases during cold water immersion and people who regularly practice this technique are better able to tolerate the cold. The study also found that brown fat activation leads to lower insulin production and faster glucose metabolism. Additionally, the study found that brown fat activation has a circadian rhythm in humans, with higher activation levels early in the morning before waking up. This means that people who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.

Dr. Susannah Soeberg studied the effects of cold water immersion and heat exposure on the human body.
The study was published in Cell Reports Medicine in 2021.
The study found that only 11 minutes of cold water immersion and 57 minutes of sauna per week can lead to significant health benefits.
Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure.
People who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.
End on the cold to force the body to activate more brown fat.

Dr. Soeberg recommends starting slow and gradually building up your tolerance over time when incorporating cold water immersion and heat exposure into your daily routine. When practicing both techniques, it’s important to end on the cold to force the body to activate more brown fat and reheat naturally. This is known as the “Soeberg principle,” and it has been endorsed by Professor Andrew Huberman from Stanford University.

Dr. Soeberg’s study has shown that cold water immersion and heat exposure can have significant health benefits, including increased focus, energy, and mood, improved brown fat activation, and faster metabolism. By incorporating these practices into your daily routine, you can improve your overall health and well-being. Learn more about Dr. Soebergs work at The Soeberg Institute.

Explore how cold exposure can improve your health and energy levels today! Buy ‘Winter Swimming’ by Dr. Susannah Solberg on Amazon now.

Additional Articles From This Week

The Hidden Meaning of Crouching Tiger Hidden Dragon

Discover the fascinating origins of the title “Crouching Tiger, Hidden Dragon.” This iconic film draws from Chinese culture and features stunning martial arts scenes. Explore the hidden meanings behind the title, the connections to the characters, and the allusions to the film’s storyline. Don’t miss out on this must-read article for martial arts and Chinese culture fans. Read the full article to learn more!

5 Martial Arts Like Tai Chi

Join us on a journey through the fascinating world of five martial arts like Tai Chi, including I Liq Chuan, and more.

We’ll delve deeper into the history and philosophy of these practices, examine their unique training methods, and highlight their many benefits for modern-day living. Unlock the secrets of these ancient martial arts. Read the full article and discover the magic for yourself.

Disclaimers & Conflicts of Interest

References

Søberg, Susanna, et al. “Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men.” Cell Reports Medicine 2.10 (2021): 100408.

The Art of the Empty Hand

Table of Contents

Where Karate Originated

When Karate Was Invented: A Martial Art Born of Necessity

Karate Training Methods

Kihon: The Basics

The Flow of Kata: Karate’s Fighting Patterns

The Challenge of Kumite:

Karate Training Tools: Makiwara and Nigiri Game

Makiwara

Nigiri Game

Kobudo: Karate with Weapons

Exploring Different Karate Styles

Shotokan Karate

Kyokushin Karate

Goju-Ryu

Karate FAQ

What Is A Karate Uniform Called?

What Karate Belts Are There?

Can Karate Be Self-Taught?

Can Karate Be Used For Self-Defense?

Can Karate Beat Boxing?

Why Karate Doesn’t Work In MMA

Karate Today: A Living Tradition

Read More!

About the Author

Disclaimers & Conflicts of Interest

Resting Heart Rate: The Best Indicator of Your Health?

Here are the top five takeaways from the article:

Track Your Resting Heart Rate

Ancient Practices for Modern Stress Management

Related Posts

Summary

Show Some Love

Read More!

About Our Instructor

Disclaimers & Conflicts of Interest

References

Introduction to Qigong

Greg’s Experience With Addiction & Recovery

The Role of Martial Arts in Addiction Recovery

Discovering Qigong: Greg’s Expertise and Teaching Experience

Qigong as a Treatment Tool for Addiction

The Importance of Community and Support in Addiction Recovery

Qigong for Addiction Recovery

Conclusion

About the Author

Disclaimers & Conflicts of Interest

References

Introduction:

Origins and History:

Takeda Sokaku: The Modern Reviver:

Influences on Aikido:

Philosophy:

Techniques:

Training Methods:

Aiki in Daito-Ryu:

Critics of Modern Aikido:

“Hidden in Plain Sight” by Ellis Amdur:

Daito-Ryu and Hapkido

Prominent Teachers of Daito-Ryu Today:

Comparison to I Liq Chuan:

Basic Exercises:

Spinning and Sticky Hands Training:

Conclusion:

Read More!

About the Author

Introduction

Aikido: The Art of Peace

I Liq Chuan: The Martial Art of Awareness

Conclusion

Read More!

About the Author

Disclaimers & Conflicts of Interest

Introduction

Which Philosophy Of Fighting Was Bruce Lee Famous For?

Bruce Lee’s Jeet Kune Do Symbol

History & Tradition of Chinese Couplets

Related Posts

The Meaning of Bruce Lee’s Jeet Kune Do Symbol