Metarobics Mind/Body Blog

Pre-Order is Now Available for "Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi."

5/27/2018

Dr. Gryffin's new book is now available for pre-order at your local bookseller, or from Amazon.com and from BarnesandNoble.com. Click HERE to order from Amazon.

From the Back Cover:
This book presents over ten years of research into how and why tai chi benefits health from an evidence-based, medical perspective. Dr. Peter Anthony Gryffin demonstrates the link between health and Metarobics, his term for slow, meditative exercises that enhance blood oxygen saturation, diffusion, and oxygen-based metabolism.

Metarobics—including tai chi, qigong, and yoga—focus on relaxation and deep breathing. Dr. Gryffin’s research shows that these exercises offer a wide range of benefits for treating chronic disease. Dr. Gryffin cites numerous scientific studies as well as testimonials from patients who have experienced the natural healing benefits of metarobic exercise. Many have surmounted chronic health problems to improve their quality of life. Some even overcame grave diagnoses.
This book features
• More than 120 scientific studies on tai chi and other metarobic exercises
• More than 50 case stories from tai chi, qigong, and yoga practitioners
• Clear, straightforward language
• Tested guidelines to improve your metarobic exercise and maximize health benefits

“A persuasive picture of tai chi’s healing effects bolstered by compelling data and enlivened by an array of personal testimonials.” —Kirkus Reviews

“Will surely become ‘the prescription’ of choice for all responsible medical providers! I am enthusiastic about recommending it!”
—Roger Jahnke, OMD, author
of The Healing Promise of Qi

“Mindful Exercise and the Metarobic approach opened my eyes, and they can open yours too.”
—Dr. John Day, author of The Longevity Plan

“Merges meditation and exercise ... may well lead to a new definition of optimal well-being.”
—Rudolph E. Tanzi, PhD, professor of neurology, Harvard Medical School; New York Times best-selling author of The Healing Self

“A portal that will change the way tai chi and qigong are approached; modern medical science can join hands with these ancient mind-body sciences to become co-evolutionary.”
—Bill Douglas, author of The Complete Idiot’s Guide to T’ai Chi & Qigong

Mindfulness Based Practices and PTSD

5/27/2018

Tai chi as a mindfulness-based practice has powerful applications for dealing with post traumatic stress disorder (PTSD). Relevant elements of Mind/Body training, rooted in Zen practice, includes Mushin (No-Mind), which in East-West psychology can be translated as mindfulness from “emptiness.” The idea is that to become mindful, you first have to become an empty vessel (a great tool for dealing with past trauma and abuse). It is easier to not be haunted or tormented by the past, if you live in the moment (i.e. “Mindfulness”), empty of the past. Other critical concepts include developing control of the “Monkey Mind” (random and destructive thoughts). In Zen, a comparison of the untrained mind is made to a monkey, which runs from one distraction to another. Or in the mind’s case, from one thought to another. And this includes destructive thoughts. Give the monkey something to focus on (a shiny bobble for example), and it sits still, entranced. Focusing the mind on the ten count in sitting meditation, or on the leading hand in Tai Chi, has a similar effect on the mind. Focusing the mind stills random and sometimes destructive or depressive thoughts. Another analogy used in Zen is “Taming the Ox.” To make an ox useful, a ring is placed through the nose. Otherwise the ox is difficult to control (the “Bull in the China Shop”). Meditative practices is the ring in the nose of an ox for the human mind. It makes the mind a powerful ally. This is related to the goal of the development of superior focus (Isshin, One Mind). Training the mind through Mind/Body practices frees the mind from trauma, as well as doubt, fear and anxiety. They are seen as paths to Kensho from the Japanese Zen tradition (Self-Nature/Self-Realization, or in other words, enlightenment). The Sanskrit word for this is Bodhi. Bodhi-dharma’s name (the father of Zen/Chan and Shaolin Kung Fu) translates as “Enlightenment teacher/teaching”. Essentially using a physical practice to train the mind. As such, exercises such as Tai Chi are ideal for this.

Awareness (Sati in the Buddhist tradition) is a major component in Zen therapy, developed as a means for eliminating destructive behavior and thoughts. Psychologist Jon Kabat-Zinn has translated this as “Mindfulness,” and used this concept to create a very powerful tool for Mindfulness Based Stress Reduction. Meditation can be used as a tool to develop awareness of destructive habits and reactions, and to enhance identification of cues triggering negative behavior, including PTSD. Essentially a mental “stepping back,” allowing space for action free from the past, as opposed to uncontrolled, destructive, and unconscious reaction. Focusing on the leading hand during Tai Chi can help develop a “blank slate” for in the moment mindfulness.

Everyday stress, as well as PTSD, are both physiological responses as well as a mental reaction. Enhanced awareness, coupled with the discipline developed from daily practice, and the benefits of exercise, can short-cut stress responses, permitting greater control and mastery over life. Focusing the mind on the movements in Tai Chi places the mind in a relaxed state beyond thought, which can break vicious cycles of trauma, stress and worry. Tai Chi and other exercises (including aerobic forms of exercise, such as running) also stimulate natural production of endorphins and endocannabinoids, which work on receptors in the body stimulating an effect similar to opioids (opium) and cannabis (marijuana), but without the dangerous side effects or addictive properties of drugs.

Dr. Kim and colleagues with the University of New Mexico conducted a literature review on the benefits of Mind/Body practices for PTSD. The authors concluded from the review that these exercises can have a positive impact on PTSD symptoms by having a therapeutic effect on the stress response, including reduction in anxiety, depression, and anger. The review also identifies benefits related to increases in pain tolerance (which may be due to elements discussed above), self-esteem, energy levels, ability to relax, and ability to cope with stressful situations. The authors state that Mind/Body practices (including Tai Chi, Qigong, Yoga and other modalities) can be a valuable method for dealing with intrusive memories, avoidance, and increased emotional arousal.

Doctor Longacre and colleagues, with the Boston University School of Public Health, also conducted a scientific review of literature on relevant complementary and alternative medicine (CAM). Tai Chi and Qigong were noted as being particularly effective practices. These exercises produced statistically significant improvements in psychological wellbeing. This included reductions in mood disturbance, anxiety, stress, tension, depression, anger, fatigue and confusion. The authors stated that Qigong and Tai Chi demonstrated particular promise in their ability to provide relief of psychological and psychosomatic aftereffects resulting from torture. It is suggested that the increase in bodily awareness and mental focus may aid survivors of torture in overcoming the physiological impact of trauma, while addressing various symptoms characteristic of PTSD. The researchers further noted that Mind/Body practices may be particularly effective compared to conventional medical treatments. This is supported by case story statements posted on the Metarobics Facebook page in May in honor of Memorial Day.

Another study conducted at the Boston School of Medicine looked specifically at Qigong and Tai Chi as a therapeutic intervention for survivors of torture and refugee trauma. The researchers presented case stories from four refugee survivors of torture, who used a simplified Qigong and Tai Chi practice to deal with PTSD. Participants reported that the exercises helped develop calmness; increase control over external stimuli, to prevent triggering re-experiencing episodes; improvement in pain at sites of torture-related injuries; decrease in flashbacks; less reported anxiety and stress; and an improvement in mood.

The above study also further supports the importance of developing a physiological and psychological understanding of these exercises (whether Metarobic or otherwise). The researcher’s noted that some benefits may be due to Qigong and Tai Chi as methods of cultivating and balancing the flow of internal energy. The attribution of benefits to internal energy is frequent even in the scientific literature on medical benefits, due to the roots of these exercises in traditional practices. This “Qi” as “energy work” perspective can lead to valuable directions for research. But to truly create interest in the medical community and the in the public, it is also important to identify physiological and psychological effects underlying the benefits of these exercises, which is one of the goals of my research.

References

Kim SH, Schneider SM, Kravitz L, Mermier C, Burge MR. Mind-body practices for posttraumatic stress disorder. J Investig Med. 2013 Jun;61(5):827-34.

Longacre M, Silver-Highfield E, Lama P, Grodin M. Complementary and alternative medicine in the treatment of refugees and survivors of torture: a review and proposal for action. Torture. 2012;22(1):38-57.

Grodin MA, Piwowarczyk L, Fulker D, Bazazi AR, Saper RB. Treating survivors of torture and refugee trauma: a preliminary case series using qigong and t'ai chi. J Altern Complement Med. 2008 Sep;14(7):801-6.

Guest Post on Tai Chi Posture and Lymph

11/29/2017

Below is a guest post/excerpt from the World Tai Chi Day Newsletter from Bill Douglas, the founder of this global event. For more information on World Tai Chi & Qigong Day, see: http://worldtaichiday.org/ Aside from postural and movement benefits, Metarobic effects also enhance lymph production and health.

FEATURE OF THE WEEK
The Brain Science Behind Tai Chi Posture ...

See this EXCELLENT article by Julie Paler

Excerpt:

Interesting new fact: Science is now discovering that our brain has a system of lymphatic vessels located in the dura mater, the covering of the brain. The major arteries and veins that are within the dura mater contain a lymphatic system that the brain uses together with the Immune system to get rid of waste from the head. (see video below). This is essentially Drain Pipes in Our Brains.

Unfortunately, so many people have bad posture, allowing the neck to push forward (computer/ or chicken neck), upward (showing the throat) or downward (low spirit or cell phone neck). This constricts the flow of blood going in and out of the brain and prevents the alignment needed for health and power. The picture to the left is Grandmaster Wei Shuren demonstrating correct neck posture. In Tai Chi one of the first things we learn is to keep this alignment ...

Tai Chi Principle #1 - Elevate the Crown and Lift the Spirit
by Julie Paler | Oct 11, 2017 | Alignment, balance, Kung Fu, Martial Arts, Mind/Body, Posture
READ ENTIRE ARTICLE:
https://taichionlineclasses.com/tai-chi-principle-1-elevate-the-crown-and-lift-the-spirit/

Update, and "Yoga as a Metarobic Exercise" - Guest Post

10/11/2017

I will be teaching this semester at California State University, Sacramento, and discussing collaborations related to my research. Below is a guest article by Jackie Waters, who has used Yoga to deal with Rheumatoid Arthritis. Aside from Metarobic effects on gamma-aminobutyric acid (GABA - which regulates nerve activity and slows brain activity), increase in brain cells, immune health and chronic pain (presented below), Jackie also talks about other benefits for mind and body. If you would like to submit a guest article for the Metarobic Institute, please contact Dr. Gryffin at [email protected]

Improve Your Life with Yoga

By Jackie Waters
If your fitness goal for the new year was to incorporate healthy habits into your daily life, consider yoga as a way to improve both your mental and physical health. Yoga is much more than people twisted in impossible positions. Derived from the Sankrit word “yuj,” meaning “to unite or integrate,” yoga involves harmonizing your body and mind through breathing, meditation, and yoga postures, and can be performed by all skill levels.

Yoga for Mental Health

Yoga increases body awareness, relieves stress, reduces muscle tension, sharpens attention and concentration, and helps to calm the nervous system. It is a common psychotherapy tool as well, used to improve the symptoms associated with anxiety, depression, sleep disorders, substance abuse and attention deficit and hyperactivity. Yoga achieves this effect by increasing the feel-good brain chemical gamma-aminobutyric acid (GABA), which helps to regulate nerve activity and slow brain activity, promoting relaxation. Therefore, if you have low levels of GABA, your brain is very active, leaving you feeling anxious, overwhelmed, and overstimulated.

Research has also shown that yoga has positive effects on the brain such as improved concentration and even brain volume. According to research conducted by the University of Illinois, a single 20-minute yoga session improved participants’ speed and accuracy on tests involving memory more than an exercise session for the same amount of time. Participants were also able to process information quickly and more accurately, and hold and update pieces of information more effectively, which is believed to be a direct result of the calming and distraction-free state that yoga places participants in. In another study, MRI scans found more gray matter, or brain cells, in certain brain areas of people who practiced yoga regularly. The regions of the brain enlarged were the areas that involve directing attention, lowering stress, and your concept of self.

Yoga for Physical Health

Yoga can create significant and positive body changes as well, such as those suffering from chronic back pain. When your back hurts, it can be very tempting to stay still and rest in bed, but doctors now recommend movement to recover and reduce loss of important muscle mass. Yoga helps to alleviate back pain to increasing flexibility and muscle strength. According to a study, individuals who participated in two 90-minute yoga sessions a week for 24 weeks had a 56 percent reduction in back pain, therefore reducing the need for pain medication and lessening the disability and depression associated with chronic back pain. In addition, a follow-up with participants six months later found that 68 percent were still practicing yoga at least three days a week, providing further evidence that yoga is beneficial in reducing and managing chronic back pain.

In addition to pain management, yoga has been shown to improve immune health too. One study has found genetic evidence of yoga’s effect on the immune system through the examination of participants in a weeklong yoga retreat involving meditation, yoga postures, and breathing exercises. Researchers found that after a four-hour yoga session, the yoga practice changed the expression of 111 genes in circulating immune cells. In comparison, simple tasks such as listening to music and walking resulted in a change in expression of only 38 genes. The changes in the genes could be an explanation as to why yoga has been shown to improve bone health, reduce chronic pain, and lower risk factors for heart disease.
Find Yoga That Works For Y

Yoga has both mental and physical benefits, and the first step in taking advantage of those benefits is to start practicing yoga. For those just starting out, yoga classes are a great way to pick up the new skill, and range from gentle and accommodating to challenging and strenuous. Choose your style of yoga based upon your physical ability and preference, and experiment with different styles to determine which you like best. Start out with a beginner class, or a targeted class such as one for chronic pain, and work your way to a more advanced class. Take your time, and enjoy the benefits your mind and body will receive as you work toward harmonization.

New Research in Metarobics

8/31/2017

I will be posting an update, continuing my own experiences with Metarobics for chronic conditions soon, but in the meantime, below is the abstract on the completed new study on Metarobic effects on the body. Data supports an even greater effect on oxygen based metabolism than previous suppositions, with profound implications for health and chronic conditions. The article is in preliminary review.

Metarobic Effects of Tai Chi, Meditation and Qigong: Implications for Hypoxia and Chronic Conditions.

The mechanism of benefits for exercises such as tai chi and qigong is poorly understood, with benefits often attributed in the literature to “qi,” defined as “vital energy.” Metarobic (alt. metaerobic) theory supports, as a primary mechanism of action, enhanced oxygen based metabolism, blood oxygen saturation, diffusion, and effects on oxidative stress, with positive effects on a range of chronic conditions which are complicated by hypoxia (oxygen deficiency in the tissues). Measurements of blood oxygen saturation (SpO2) during tai chi demonstrate a significant increase in SpO2, compared to a drop in SpO2 during running (p < 0.001). A significant brief drop of 6 to 10 points in SpO2 following tai chi (p < 0.001), compared to a return to normal values following running, suggests a higher rate of oxygen usage in the body during tai chi, which may have effects on chronic conditions resulting from or compounded by hypoxia. Physical indications were also found supporting increased oxygen diffusion. Findings support that exercises such as tai chi focusing on relaxation and the breath (including forms of Qigong, yoga and meditation), have direct and unique effects on enhanced oxygen based metabolism, blood oxygen saturation, diffusion, and oxidative stress. It is suggested that a metarobic effect may underlie reported benefits of tai chi for a wide range of chronic conditions complicated by hypoxia, including cancer, heart, lung and kidney disease, stroke, diabetes, Parkinson’s, Alzheimer’s, asthma, and chronic pain. Hypoxia can also affect immunity. Tai chi has been documented to benefit all of these conditions to various degrees. Metarobic theory provides a mechanism of action distinct from aerobic or anaerobic forms of exercise, for breath-focused relaxation exercises (including forms of qigong and yoga), which may also explain physiological benefits related to seated forms of meditation which focus on the breath. Applications of Metarobic theory may enhance benefits for various conditions.

Metarobics and Immunity

7/1/2017

Colds and flu have been running rampant in my area, so I thought this would be a good time to present research on the benefits of Tai Chi and related exercises for immunity. A large underlying reason Metarobics exercises such as Tai Chi benefits immunity, relates to Hypoxia (oxygen deficiency in the tissues). The following is a small excerpt from my book "Tai Chi Therapy: The Science of Metarobics," available on Amazon.com.

Hypoxia has a negative effect on T cells, which are important for mucosal defense, immunity and fighting inflammation. T cells are a type of lymphocyte which is critical in the immune response. Tai Chi, in a study on varicella zoster (Shingles) virus specific lymphocytes, resulted in a significant increase (50%) in T cells. The comparison group resulted in no change. A third group received the shingles vaccine which resulted in a 75% increase. When the vaccine was given to a Tai Chi group, they experienced a 173% increase in antibodies.3 At the 6 week post-vaccine measure, the Tai Chi group had a 130% increase in antibodies (compared to 54% in the non Tai Chi group), and a 109% increase at the 20 week follow up (compared to 10% in the non Tai Chi group). This indicates the importance of vaccination, but also demonstrates the benefit of Tai Chi for enhancing overall immunity. The researchers noted that Tai Chi may be particularly valuable for those diseases for which there is no vaccine.

From "Tai Chi Therapy: The Science of Metarobics"
"I had a heart attack, followed by 4 years of flu, bronchitis, & pneumonia. Then I had a second heart attack. I then started Tai Chi. For the last 2 years I have not had the cold, flu, pneumonia, or bronchitis, & less angina. I am convinced that my health will continue to improve as I practice Tai Chi.” – Bruce.

Using Science to Promote Tai Chi and Qigong in your Community

4/11/2017

Diffusion of Innovation Theory, as pioneered by Evert Rogers, is one of the most used theories in business and marketing, to target markets with new products. And to a large part of American society, Tai Chi can fall into the venue of a new and unknown product. Much of Tai Chi promotion today is focused on balance, which does target an important need in society (falls are the leading cause of accidental death and injury among older adults in the United States). But many Tai Chi teachers focus on health related to Qi development, which can be off-putting to many people. Those of us with a background in Traditional Chinese Medicine, and more traditional formats of Tai Chi and Qigong, understand why it is important to focus on Qi development, from a more holistic perspective. But according to Diffusion of Innovation Theory, more abstract views appeal primarily to a small segment of society (the Innovators).

Focus group studies and a survey of national programs (citations below), support that the bulk of society (the Early Adopters and Early and Late Majority) is actually turned off from exercises such as Tai Chi, when the cause of benefits is focused on Qi. This is seen in the general public as a vague and confounding concept. Some even see it as delusional. As one respondent stated: “It looks like they are waving their hands around in the air for no reason.” Citing research supporting benefits is a start, but even much of this research either does not state how and why benefits occur, or use statements from their Tai Chi teachers, that benefits are due to Qi. Which again, to much of the public, government, research and medical community, means nothing.

Until the entire spectrum of Qi becomes better understood, Diffusion of Innovation Theory supports that it is important to focus on measureable and evidence based principles of perceived characteristics. Metarobic Theory is a good start in this direction, since it details how and why Tai Chi, and related exercises, benefit health through measurable physiological mechanisms. Metarobics is also a good fit with other forms of fitness, such as Aerobics, giving it a ring of familiarity. Research in the area of Metarobics documents unique effects on blood oxygen saturation, diffusion, and enhanced oxygen based metabolism (the reason for the term Metarobics). Metarobic theory documents how and why exercises such as Tai Chi benefit so many conditions. Deficiency of oxygen in the tissues (hypoxia) underlies or complicates pretty much all chronic conditions, including cancer, heart, lung and kidney disease, arthritis, diabetes, multiple sclerosis, immunity and more. Promoting Metarobic benefits of Tai Chi can have a major effect in attracting the other adopter categories, beyond the Innovators.

I gave a talk on Metarobics at an older adult community which offered Tai Chi. Class attendance after my talk expanded from one class of 7-8 people, to three classes of 25-30 people. I also gave a talk on Metarobics on a local radio station, which began receiving so many phone calls that they cancelled the next show. The result was a turnout of over 70 people, in a small Midwestern town. In past years they had only 3-5 people come to the event (and some years no one showed up). In my own promotion of the event this year, I have put together a poster, which can has also been resized as an information sheet, which addresses many of these issues. Below is a link, which includes the original PowerPoint, in case you would like to make modifications. For more information on Metarobic theory, research, and over 50 supporting case stories, see “Tai Chi Therapy: The Science of Metarobics,” available on Amazon.com

References
Gryffin PA, Chen WC, Erenguc N. Survey of tai chi programs in the United States: Barriers and opportunities for older adults. Journal of Aging and Physical Activity. Accepted February 4th, 2016.

Gryffin PA, Chen WW, Chaney BH, et al. Facilitators and barriers to tai chi in the older adult population: A focus group study. American Journal of Health Education, 2015; 46(2): 109-118.

The Choice for Health

2/19/2017

It is without a doubt that taking a pill is easier than committing time to a regular health practice. But often pills come with a high price, both in cost and in side effects. And then there are some conditions which no medicine can cure. It is at this point that many people turn to complementary practices such as Tai Chi. The Metarobic benefits of Tai Chi boosts the ability of the body to heal itself. Tai Chi has been used by people suffering from a variety of conditions, including cancer, heart, lung and kidney disease, arthritis, and more (see “Tai Chi Therapy: The Science of Metarobics” for research underlying the unique physiological effects of Tai Chi on the body).

A large number of Tai Chi teachers became teachers due to the effects of Tai Chi on their condition. Many of these had been told they had incurable conditions, and some had been given only weeks to live (See the month of January on the Metarobics Facebook Page, for case stories of various teachers). A recent experience is confirming for me just how important Tai Chi can be, for people which conventional medicine offers no current hope. I suffer from celiac neuropathy which has grown progressively worse over the years. It got to the point that I could not feel my arms and legs, up to my shoulders and hips. Doctors ran a large variety of tests, but could find no underlying reason. This is often the case with celiac neuropathy, which can develop later in life in those with celiac sprue. The reason why is unknown, and there does not seem to be a cure.

Some research is beginning to link this to the large amount of rice celiacs eat in replacement of wheat, due to possible high arsenic content in rice, from being grown in fields formerly dedicate to cotton. Arsenic was a common poison used to control boll weevils. More research is needed, but no matter what the cause, my condition was deteriorating to the point that I was worried I would lose the use of my arms and legs.

This was particularly disappointing, because I was already a regular Tai Chi practitioner, and was a Tai Chi teacher and researcher. My work with Metarobic theory explained why Tai Chi helped so many conditions. So why was it not helping me? It then struck me that many of those with life threatening chronic conditions did Tai Chi multiple times each day. So I upped my practice to 30-45 minutes of practice three times a day. I also began using vitamins and supplements which were reputed to help with neuropathy (Magnesium, sublingual B12, stabilized R-lipoic acid, calcium, D3, Biosil and PectaClear). And the neuropathy cleared up, surprisingly rapidly (feeling returned to my arms and legs within a few weeks, and to my hands, feet and toes over the next three months or so).

But I had to consider – was it the Tai Chi, the supplements, or a combination? I suspected the latter, since there were times when life got particularly busy, and I missed a Tai Chi session, but not the supplements, or visa versa, and the numbness would begin to come back. I was able to cut down Tai Chi practice to 30 minutes or so twice a day. But if I only did it once, the next day I would feel some numbness return. But this week was so busy and demanding, that it finally answered the question of just how important the Tai Chi practice was, compared to the supplements. I did not miss any supplements, but I began missing Tai Chi.

For almost a week I was able to squeeze in a morning or evening practice, but not both. And some numbness began returning. And then I missed two complete days. Last night my legs were numb up to the middle of my calves, and my nerves were twanging like plucked guitar strings. Finally, at 4:00 in the morning, I got up and did 40 minutes of Tai Chi. The twanging nerves calmed, and feeling returned to my legs, except the balls of my feet and my toes. When I woke later that morning, I did 30 minutes of Tai Chi, 15 minutes of a Qigong exercise later that day, and 20 minutes of the Tai Chi sword form before dinner. And the numbness cleared up, except for my toes, and the occasional nerve twang. The rapidity with which the peripheral neuropathy returned, and how quickly it is clearing up now that I am back to Tai Chi, really drove home two points. One, that it was the Tai Chi which was making the greatest difference in bodily functions, to be able to counter whatever is causing the neuropathy. And two, that if I wanted to remain free from the neuropathy, that I had to adhere strictly to at least twice daily practice.

As much as it might be nicer and more convenient to take a pill, over all, it forced me to make a choice for health which I am not regretting. Daily practice morning and evening has brought me fantastic health, peace, and tranquility. And since celiacs are at greater risk for a number of serious conditions, in addition to peripheral neuropathy, it is my hope that regular Tai Chi practice will help me avoid such complications. Busy or not, after midnight or not, I remind myself that the discipline I have learned from daily practice is there, and will see me through (not however, discounting the importance of a good night's sleep). And not that there are days I curse the discipline this art has instilled in me. But I also thank it, for whether I want to or not, my condition is a constant reminder – Health can be a choice.

The Gift of Life: Metarobic Effects on Blood Pressure

1/3/2017

For most chronic conditions, Metarobic effects (related to enhanced blood oxygen saturation, diffusion, and enhanced oxygen based metabolism) explain most of the benefits of slow moving, breath focused relaxation exercises (such as forms of Tai Chi, Qigong and Yoga). But aside from direct Metarobic effects, these exercises also provide a host of benefits resulting from a more relaxed state of mind and body. One of these benefits is the effects of relaxation on arterial walls and high blood pressure, which impacts strokes, heart and kidney disease. These chronic conditions are leading causes of death in the United States (which also benefit from direct Metarobic effects). Following is a brief overview of the research and benefits for high blood pressure, documented in my book “Tai Chi Therapy: The Science of Metarobics,” available on Amazon.com.

The effect of Tai Chi on blood pressure is one of the most studied areas in Tai Chi research. An extensive review of studies conducted by researchers with Harvard Medical School noted a significant reduction in blood pressure in Tai Chi groups, even more so than aerobic groups (although aerobic exercise is still very important for overall cardiovascular health).17,18 Tai Chi practitioners also experienced a decrease in resting heart rate, compared to no significant change in those who did aerobic exercise in one study group.20 Overall, Tai Chi practice improved a large variety of factors (described more fully in my book) important for controlling or preventing high blood pressure. It is also important to note that no adverse effects were reported, unlike some forms of blood pressure medication, which can result in a variety of unintended effects, including death (again indicating the importance of following any regimen closely with your doctor). Calcium-channel blockers are prescribed for people with high blood pressure to chemically reduce muscle tension in arteries, as well as to relax blood vessels, to create a greater capacity for blood flow. These drugs also slightly relax the heart muscle, resulting in a slower heartbeat, which also reduces blood pressure. Calcium channel blockers are used to control blood pressure to help prevent strokes, heart attacks and kidney disease. But like many medications, calcium channel blockers also carry a risk, sometimes fatal.6
Overdoses of various forms of calcium channel blockers (noted to be one of the most potentially lethal overdoses) can result in heart attacks or sudden cardiac collapse.

The dynamic state of relaxation generated from Tai Chi and similar Metarobic exercises may relax not just the large muscle groups, but also the arteries.4 Supple arterial walls require the heart to work less to pump blood throughout the body, while stiff arteries require the heart to work harder, and can contribute to a greater risk for heart attack and stroke. There is a significant relationship between flexibility and arterial stiffness. In a related study, the stiffer and less flexible participants had significantly higher readings in arterial stiffness.4 Metarobic exercises are important for the relaxation aspect, for promoting an unrestricted pliable vasculature and lowering blood pressure, which research supports as helping to prevent heart attacks, stroke and kidney disease. Although we tend to think of muscle tension as affecting just the large muscle groups, arteries are composed of sheaths of smooth muscles, which can also be affected by muscle tension. Even mental tension, in the form of various stressors, can result in constriction of blood vessels, raising blood pressure.5

Direct Metarobic effects on blood oxygen saturation can also play a role in blood pressure. According to the Mayo Clinic,6 if blood oxygen levels are low (below 90 to 95 percent), the body cannot function properly, resulting in hypoxemia, shortness of breath and high blood pressure. Chronically low levels of blood oxygen saturation below 90% can result in death. Blood oxygen saturation level is one of the standard measures taken in emergency rooms, along with pulse and blood pressure. Researchers are capitalizing on the idea of using slow diaphragmatic breathing to train those at risk for high blood pressure, to dilate or open up arteries and reduce blood pressure.10 The sympathetic nervous system helps regulate the body, to activate the body in response to stress – the fight or flight response. Long term activation of the sympathetic nervous system can have negative effects on the body, including increased blood pressure. Slower rates of breathing have been shown to not only reduce blood pressure, but to also result in an increase in arterial oxygen saturation, compared to normal breathing.11 With the many benefits of Tai Chi and other Metarobic exercises for the health of mind and body, it may be worth weaving a few minutes of practice throughout your daily routine – during office breaks, in the morning before breakfast, and when you get home for work or before preparing for bed. Initially, your family or co-workers my give you the occasional odd look, but with time and understanding (and the rising health crises), you may find more and more people joining you. Before Dr. Cooper published his book Aerobics, few people biked, ran or swam for health. But now everyone knows the benefits of aerobic exercise. Pursue your own interest in these exercises, and help share my work with Metarobics, to help create an even healthier world.

Below are some case stories from “Tai Chi Therapy: The Science of Metarobics.”
(Full citations to the case stories and the above research are listed in the references section).

“I was active (running, weight lifting and another yoga practice) but still had chronic issues with asthma and high blood pressure. I thought I’d gotten all the benefits I could from exercise. Then I began a form of Yoga with a focus on breathing exercises. At that time I was using 2 medications for my blood pressure and 4 daily medications just to control my asthma (6 during bad periods). As I’ve slowly progressed in my practice, I’ve been able to drop medications gradually, with the supervision of my physician of course. First one blood pressure medication, then the second. Now I’m off all my asthma drugs, including the rescue inhaler. This morning I ran with no asthma medication for the first time ever. I can’t tell you how good that felt. I’m feeling great, minus the thousands of dollars of drugs I needed just six months ago.” – Margaret (From Bikram Yoga St. Louis)

“My Blood Pressure was edging towards an unhealthy high, but I did not want to take drugs. I was fortunate in that my doctor supported trying Tai Chi first. As I continued with Tai Chi my blood pressure gradually dropped. After several months, my blood pressure had dropped from 150/90 mmHg to 134/82. Every time I do Tai Chi I feel so much better. I have even learned to control my blood pressure when I get stressed. When I begin to feel stressed, I can practice Tai Chi’s open-close breathing, and it lowers my blood pressure almost immediately. – Marilyn (Posted On: Heart Healthy Living).

I had chronic high blood pressure & was at risk for cardiovascular disease. Since learning Tai Chi, my blood pressure is back to normal, and I have a feeling of peacefulness and well-being that I carry into my work and family life. I would recommend Tai Chi to everyone – you have nothing to lose and so much to gain! – Natalie (Posted On: Tai Chi for Life Online Magazine).

See “Tai Chi Therapy: The Science of Metarobics” for references and more information.

Supporting Adoption of Metarobic Exercises Through the Transtheoretical Model of Behavior Change

12/17/2016

Using the Transtheoretical Model to Motivate and Support Health Behavior Change (This section continues my series on using health behavior models and theories, to promote the adoption of Metarobic exercises in individuals and society).

The Transtheoretical Model was developed by James O. Prochaska and colleagues, to integrate key constructs from popular theories into a comprehensive theory of behavior change, to conceptualize and enhance successful change (1,2). The most used construct in health education and promotion is the Stages of Change, which documents the precursors to change over time, and one’s readiness to change. But since the Ten Processes of Change facilitate progression through the Stages of Change, each of these will be covered briefly as well. The constructs of the Transtheoretical Model can be applied to any desired health behavior change, but since the focus of my posts are on Metarobic exercises for health, it will be applied to enhancing the adoption of Tai Chi in relationship to diabetes, in honor of National Diabetes Month from my last post. The following example will use “Betty” as an example, and a health educator helping her to progress through the Stages and Processes of Change (This case is taken from a personal experience with a person who was diagnosed as pre-diabetic).

Initially Betty is in the Precontemplation Stage, unaware and uninformed about how her diagnosis of pre-diabetes can affect her health. She is told by her doctor to sign up for a diabetes class, which she intends to, but never quite gets around to it. The class is there, but she is not ready for it. A health educator prompts her to learn about pre-diabetes, and how not dealing with it now can lead to severe consequences in the future. In addition to learning more about pre-diabetes, he suggests Tai Chi as a low key exercise which can also help increase awareness of interconnected issues (through the mindfulness component). This begins the Consciousness Raising Process and Dramatic Relief Process (becoming emotionally involved in the personal implications).

Betty enters the Contemplation Stage, realizing that she actually needs to do something about this. The Dramatic Relief Process continues, as she becomes aware of the pros of changing, which will reduce her risk of developing type two diabetes and its severe complications (including nerve damage, glaucoma, cataracts, skin infections, high blood pressure, stroke and kidney disease). However, the cons of changing are also hard. Perhaps the most difficult is that she has to lose a lot weight, eat better, and become more active. She has tried all of these before, with no success. How can she expect to change now? The Environmental Reevaluation and Social Liberation Processes also come into play, as her health educator (as part of the Helping Relationships Process) helps her become aware of how a more positive lifestyle can affect her relationship with others, and the feelings of success which can come from trying to do something about her condition. He encourages her to try Tai Chi, as a first step, and see what happens. He shares Metarobic theory and research with her, and the case stories of others who have used Tai Chi to deal with pre-diabetes and diabetes.

She enters the Preparation Stage, and looks for a health focused and easy to follow Tai Chi program. Within the month, she has started a class, and is in the Action Stage, supported by the Self-Reevaluation Process (creating a new identity for herself) and the Counter Conditioning Process (learning that the relaxation learned in Tai Chi can be used to counter stress in everyday situations). This further stimulates contemplation and preparation in the other areas she need to consider. The mindfulness component of Tai Chi enhances her awareness of how much of her eating is stress or boredom related. The peacefulness aspect also helps reduce her stress, and creates awareness of better opportunities to deal with boredom, including doing Tai Chi with a local group. She likes the social interaction, and they are supportive of her newfound efforts to exercise and eat less and better.

The development of a sense of discipline and accomplishment from Tai Chi (affecting her Self-Efficacy, another Transtheoretical Model construct) helps her to achieve the Maintenance Stage (supported by the Reinforcement Management Process, which can include rewards, (ideally including the enhanced feelings of accomplishment), but can include a trip to the mall, increased social interactions (including the Tai Chi group), a movie, etc., and also by the Stimulus Control Process, by removing negative cues and positive reminders (such as removing junk food from the house, and using a scale to check weight regularly). All of these factors help ensures Betty’s continued practice of Tai Chi, better diet, and adoption of other exercises (swimming and walking), to support her efforts. By the end of the year, she has lost over 60 pounds, is eating healthier, and her blood sugar has returned to healthy levels.

All of the above process and stages can shift between each other, as a lot of factors can come into play. But continued Maintenance develops a sense of self-mastery which is also a goal of many mind/body practices, and makes one less susceptible to relapse. Keith, in the type one diabetes case story from my last post, used a similar but more informal process, which allowed him to beat his type one diabetes. He used the awareness generated from his mindfulness based practices to progress through and use the Stages of Change and the Ten Processes of Change. Awareness, coupled with discipline (which can come from enhanced self-efficacy), and motivation, are key components in all health behavior theories and models.

References
1. Prochaska JO, Redding CA, Evers, KE. The Transtheoretical Model and Stages of Change. In: Glanz K, Rimer B, Viswanath K, eds. Health behavior and health education: Theories, research, and practice, Fifth Edition. San Francisco, CA: Jossey Bass; 2015.

2. Pro-change Behavior Systems: http://www.prochange.com/transtheoretical-model-of-behavior-change