Reduce Tension and Increase Attention

by Robert S. Dickinson, L.Ac.

Have you ever sat in a class or seminar and really felt the need to move? After long periods of listening or sedentary work, most people find that their minds begin to wander and they lose their focus of attention. Humans have always had to move as an inherent part of living, and find that an occasional physical break can result in a more alert mind.

Physical movement is also an important way to relieve stress that many health professionals consider to be the #1 cause of disease. Yet many schools have cut back on physical education, and large numbers of people of all ages come home after a busy day of stress and inactivity only to sit in front of a television set instead of engaging in some kind of physical recreation.

Increasing numbers of teachers recognize the need for physical activity in their classes; however for those who do not, we offer three simple exercises that require very little space or time. They can oxygenate the body and brain, resulting in a decrease of stress and tension and an increase of attentiveness, alertness, and interest. After a particularly intense unit of study, or to change pace, try using one or all three of the following exercises to relax the body and refocus the mind.

Most students appreciate a teacher who is motivational and inspirational. Notice that the roots of these words have to do with moving and breathing. Traditional Chinese medicine and, more recently, Western medicine, recognize the importance of movement and breath in the overall health and vitality of the individual.

An old Chinese proverb states, If there is flow (of vitality) there is no pain; if there is pain there is no flow." Simply observe a body of water which is not flowing and compare it with a steadily moving stream. If water is left to stagnate, the result is obvious. The same is true of the human body. Certain fluids, such as lymph require physical movement for adequate circulation, and so does energy. Let us see how we can facilitate that movement.

Before we begin, the following suggestions will enhance the environment. First disperse stagnation in the environment. Open the windows if possible, clear out clutter, and place healthy green plants around the room. Stand up (if possible). Standing in and of itself activates circulation. You may wish to use music, and vary it as appropriate to the time, subject, and needs of the students. Loosen any restrictive clothing and adjust lighting.

The following exercises will help facilitate a healthy flow of vitality:

(1) "The Shake Out"

Stand with feet shoulder width apart, spine aligned, head up, and arms hanging loosely at the sides, allowing the whole body to let go and relax, jangling and dangling like a puppet on a string. Begin with a gentle bounce, breathing is relaxed and natural, eyes and face smiling. Gradually increase the speed, depth, and intensity of the bounce, encouraging participants to let go and relax, more and more. (Three minutes.)

(2) Ai/Ya

Stand as in #1, knees bent, arms at sides. Let the movement originate from the center of gravity, just below the navel. Circle the arms up at the sides, rise up, inhaling, then allow the arms to cross in front, down, and back out to the sides, exhaling and sinking down. Then reverse, cross arms in front, raising them up to overhead, inhale, then exhale and let arms down to the sides. Make an "Ai" sound, breathing in, and a "Ya" sound on the exhale. Allow the rising and sinking of the whole body to effortlessly move the arms up and down, in and out, with the breath.

(3) Belly Breathing

Simple and highly effective, this exercise has the advantage that it can be done anywhere any time one wishes to relax, even at a desk. It uses a breathing technique called "belly breathing" or "diaphragmatic breathing." Imagine that you are actually breathing through your belly button. To get the initial technique, many find it helpful to place a hand on the abdomen to feel it expand, pushing out with the inhale deeply and slowly to the count of three, then letting go and contracting with the exhale, again counting slowly to 3. This simple exercise has numerous benefits, such as gently massaging the internal organs, increasing oxygenation, and helping to eliminate toxins and stress. Even a few minutes can have a remarkably relaxing effect, and of course regular practice makes it even more effective.

These are only a few examples of simple, yet highly beneficial exercises. Be creative, do your own variations. There are no hard and fast rules. Find what movement works best for you and your students. Observe the results. Enjoy.

Further Recommended Reading

Knocking at the Gate of Life, and Other Healing Exercises from China Translated by Edward C. Chang, Dept. of Psychology, Sociology and Social Work Albany State College, Albany, Georgia. Rodale Press, 1985

Transforming Stress into Vitality, Mantak Chia, Healing Books 1985.

About the author
Robert S. Dickinson, L.Ac., has taught and studied T'ai Chi, Chi Kung, other martial arts, massage, acupuncture, and various branches of Oriental Medicine for over 15 years, He studied in the U.S. and China with leading teachers and masters, and has taught nationally and internationally. He can be reached via e-mail at: info@newhorizons.org

Copyright 2001