Metarobics Mind/Body Blog

Metarobics & Gryffin Mind/Body Update

10/16/2022

Hello All,

Between the pandemic and the demands of a new position, I temporarily discontinued the Mind/Body News page for my work with Metarobics. I also decided not to pursue a new blog, Gryffin Mind/Body, on my writing and work with more traditional yet innovative aspects of mindful exercise and practices. But both of these areas have done so much for me, and have so much to offer for health and well-being. So I am going to combine these by bringing the Gryffin Mind/Body Blog to the Metarobics Website. I also would like to get more experience with vlogging, so following later today will be the first post related to book video clips with tips for applying these to life, as well as to martial training, for those of you into the martial arts side of mind/body practices.

Benefits for Back and Knees

8/25/2021

The last few posts have been on the Metarobics Facebook Page, so here is an excerpt from the forthcoming primer on the back and knees. For more see the Metarobics Facebook Page.

Spine and Knee Alignment
During most of the movements, drop the tailbone and extend the spine, as if a string was gently pulling on the crown of your head and tailbone. This helps gently stretch & align the back, helping to remove back and shoulder tension. Benefits for the back are one of the most reported benefits of Tai Chi, and straightened my own back from scoliosis. Definitely something to talk with your doctor about!

As for the knees, some forms of martial arts, particularly those focused on competition, feature wide low stances. This type of stance looks very powerful, but can place a large amount of stress on the knees, as well as result in a higher more aerobic level heart rate. This can cause damage to the knees over time, and also affects potential metarobic benefits. Traditional styles of Tai Chi may also turn the lead foot inward, to help protect the groin during combat. But over time, years and decades of practice, this inward turn may cause knee strain, due to unbalanced muscle development.

For most people, to enhance benefits for health, particularly metarobic benefits, the active leg should be bent slightly, and never to the point where the knee extends beyond the toes. The foot should be straight, in line with the knee. This can help foster even development of the vastus medialis muscle, which can in many ways act as a natural knee brace. Strengthening the vastus medialis has been associated with improved knee strength and pain in osteoarthritis patients. As noted in the introduction (of the primer), in my youth I had to give up running, due to swollen and inflamed knees. These exercises strengthened the muscles around my knees, and saved me from knee surgery. However, individual cases may differ, and if you have knee problems or concerns, then this is something to talk to your doctor about. Variety is the spice of life, and mindful exercises provides one more tool to use for optimal health. I have found that biking combined with my mindful practices helps my knees tremendously!

Portable Peace Update

7/25/2021

The movements used in the Portable Peace Practices™ are evidence and research based, selected from relaxation & breath exercises from various traditions, including tai chi, qigong & yoga. The benefits of mindful practice and exercises can be profound, for both the mind and body.

The first section of the forthcoming tutorial presents a brief overview of the remarkable benefits and effects for mental wellness, stress reduction, and resilience. Resilience is particularly pertinent, and such a powerful word for the constantly changing and emerging situations in the world.

The second section presents research and a developing understanding of how mindful, relaxed, and breath-focused practices can benefit physical wellness, including combating the effects of stress on the body. The American Institute of Stress cites articles noting that as much of 75-90% of doctor visits may ultimately be attributed to conditions caused or acerbated by stress.

A third section illustrates several Portable Peace Practices which you can use to restore peace, calm, health and resilience into your life. I also include recommendations for practice, and how you can use these practices to enhance stronger relationships and a sense of community. And why this is so important for a happy, joyful and resilient life!

Just make sure that you talk with your doctor first before beginning any of these practices, if you have any health concerns or are dealing with severe stress. See the Metarobics Facebook Page for regular updates.

21st World Congress on Qigong, Tai Chi, Traditional Chinese Medicine and Natural Healing - Workshop by Dr. Tony Gryffin

4/30/2021

I wanted to post a link to the workshops being offered as part of the 21st World Congress on Qigong, Tai Chi, Traditional Chinese Medicine and Natural Healing. My presentation on "Tai Chi, Qigong, and the Diffusion of Innovations: What Rogers Can Teach Us About Learning, Teaching & Researching Tai Chi & Qigong" was very well received, and I was honored to be asked to do a workshop as part of a series the following weekend, on integrating evidence based formats into learning and teaching traditional formats of Tai Chi. Much of my research and background in health education and behavior has helped understand and address barriers related to the uncertainty principle, as defined by Everett Rogers Diffusion of Innovations theory. The below workshop will help teachers and students gain a better understanding on how to maximize tai chi teaching and learning for health. Scroll down to access the workshop.

Tai Chi for Healing – Learning & Teaching Research-Based Forms While Respecting Tradition

Click HERE to Register
This workshop is being led by Dr. Tony Gryffin, for the 21ST WORLD CONGRESS ON QIGONG, TAI CHI, TRADITIONAL CHINESE MEDICINE, AND NATURAL HEALING. Workshops are April 30th through May 3rd. Twenty-five experts from the conference have been invited to lead a variety of workshops. Dr. Gryffin's workshop is Monday May 3rd from 11:00 am - 1:00 pm Pacific Time.

(Note: Due to the pandemic, the World Congress is being held online. I have been informed that there have been some technical difficulties. If you have any problems or questions regarding registration or accessing my workshop, please email me at [email protected])

Tai Chi forms have many similarities. But differences in styles and new innovations can be confusing for those interested in learning, and to teachers seeking to promote these arts. This workshop will cover various differences and their impact on health benefits, and an overview of factors which can affect learning, teaching, and promoting of Tai Chi. In his introduction to Dr. Gryffin’s book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” Bill Douglas noted “This book can help open a portal for an increase to 20, 30 or even 60% of Americans using these highly effective practices, perhaps even expanding them into public education...” Find out how and why. Instruction will be included into how to modify Tai Chi for instant practice while staying true to its traditions, opening a gateway to more people and a lifetime of practice. By the end of the workshop participants will also have a better understanding of the growing variations of Tai Chi and how these differences can affect different aspects of health. This workshop will provide a better understanding of how to promote, teach, and learn tai chi for health.

Biography
Dr. Pete Anthony “Tony” Gryffin, PhD, MS, was an Alumni Fellow in Health and Human Performance at the University of Florida where the focus of his research was on health behavior, and mindful exercise. Tony has over 35 years of experience in Tai Chi, Qigong, and Traditional Kung Fu. He has taught these arts for various colleges, community, and medical centers, including the Shand’s “Arts in Medicine Program.” Tony has authored many articles, studies, and books in the area of mindful health, and is a requested workshop presenter and speaker at regional and national conferences. His award-winning book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi,” YMAA Publications, received commendations from doctors and leaders in the field of health at preeminent medical institutions, including the Harvard Medical Center. Currently he is collaborating on a program for nurses and health care workers on mindful practice for resilience and stress reduction.

Metarobic Theory, Cancer, and Telomeres – Tai Chi and Longevity Hidden in Our DNA

4/30/2021

New research supports benefits of Tai Chi and other Metarobic exercises (breath and relaxation focused) for longevity, which may be tied to the enhancement of oxygen based metabolism in telomerase production. The cells of our body have a limited number of times they can divide. Prematurely shortened telomeres lead to cell death and aging. Telomeres are the end caps on our chromosomes, which delay this process. Longer end caps are associated with longer life spans and improved health. This can also affect cancer. Over the course of our lives, people lose telomeres every time cells divide. Modern medicine is looking at drugs and medication which can preserve telomere length. But aside from medication, there is also evidence that Metarobic effects generated by a relaxed physiological state, and the focus on the breath in Tai Chi, Qigong, and even in seated meditation, may also affect telomere length.

Telomerase is also a factor in cancer. Telomerase replaces lost telomeres during cell division, preserving function and slowing aging. But unrestricted, it can lead to uncontrolled growth, as with cancer. At times a condition called “crisis” leads to cells continuing to attempt to divide, leading to significant cell death (apoptosis) and cancer growth. In this case, too much telomerase may act in cancer development to sustain the growth of cancer, by allowing indefinite cell division. The science is complex and would take pages to go into in detail. But in short, health, telomere length, telomerase, cell death, and uncontrolled cell division are all interlinked. With normal aging, telomeres shorten with each cell division, with telomerase levels controlled. With cancer growth, shortened telomeres are subjected to uncontrolled telomerase. Telomerase has been found to be 10-20 times more active in cancer than in normal cells.

So what does this have to do with Tai Chi, Metarobics, and health? As noted above, Telomerase is not particularly active in normal cells, but is hyperactive in nearly all cancers. Studies have found that stress can result in increased telomerase release, and the shortening of telomeres. Hypoxia (oxygen deficiency in the tissues) is also a major factor in cancer. Meditation, including moving forms of meditation such as Tai Chi, can help offset hypoxia, in addition to reducing stress. Furthermore, Glycolysis (sugar based metabolism, characteristic of cancer, as opposed to oxygen based metabolism in normal cells) is linked to hypoxia (low oxygen conditions), which can increase telomerase activity to the rampant levels prevalent in cancer. Put simply, stress results in a highly reactive physiological state, as well as tense muscles which further impacts oxygen in the body, inhibiting the body’s ability to heal itself. Metarobic theory supports that meditative practices which include a focus on relaxation and the breath, enhances blood oxygen saturation, diffusion and oxygen based metabolism, which helps combat hypoxia and maximizes optimal cell functioning. This may include optimal telomerase activation and maximized telomere length.

Doctor Elizabeth Blackburn shared the 2009 Nobel Prize in Physiology or Medicine for discovering how chromosomes are protected by telomeres and the enzyme telomerase, with Carol Greider and Jack Szostak. In a Scientific American interview, she discussed the effects of telomerase on telomeres and aging. Dr. Blackburn noted that telomerase helps prevent the shortening of the telomeres, and thus acts as an anti-aging enzyme. However, she also notes that too much telomerase can help confer immortality to cancer cells, and actually increase the likelihood of cancer. She further notes that too little telomerase can also increase cancer, by affecting the healthy regenerative potential of the body. To reduce cancer risk and enhance optimal health, the body needs an ideal level of telomerase. Complimentary exercises such as Tai Chi, Qigong, meditation, and related exercises, can achieve this naturally, and may maximize optimal effects through a Metarobic response. This is important to consider, in that trying to affect telomerase levels artificially through drugs is not yet a precise science, which Dr. Blackburn states does not have a whole lot of room for error. Further support for a Metarobic approach relates to factors listed by Dr. Blackburn, which included oxidative stress. Prolonged elevation of stress hormones or prolonged inflammation can increase oxidative stress, which relates to Metarobic theory. She notes that higher levels of psychological stress (which increases oxidative stress) results in premature cell aging. The end effect is that a person even in their 30s or 40s exposed to high levels of oxidative stress may show signs of aging in their cells.

Dr. Blackburn also participated in a review of literature relevant to using meditative or mindfulness based practices to reduce the effects of stress and on telomere length and the aging process. The review concluded that there is considerable support that mindfulness based practices (which would include Tai Chi), may have beneficial effects on telomere length. The primary mechanisms identified included reduction of cognitive stress and stress arousal, as well as increased positive states of mind, and hormonal factors which may promote telomere maintenance (such as through optimal levels of telomerase). All of these factors would relate to Metarobics and optimal levels of oxygen based metabolism. Tai Chi and related exercises are reputed in China to be exercises of immortality and longevity. Science is proving that the “immortals” of China may have the right idea – relax, breath, and let your body function at its optimal, uninhibited by stress and tension.

References
1. Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018. Eric Hoffer Award Winner

2. Shay JW, Wright WE. Role of telomeres and telomerase in cancer. Semin Cancer Biol. 2011 Dec; 21(6): 349–353.
3. Epel E, Daubenmier J, Moskowitz JT, Folkman S, Blackburn E. Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Acad Sci. 2009 Aug; 1172:34-53.
4. Shay/Wright Lab. Facts about Telomeres and Telomerase. http://www.utsouthwestern.edu/…/facts-about-telomeres-telom…. Retrieved September 9th, 2016.
5. Bagheri S, Nosrati M, Li S, et al. Genes and pathways downstream of telomerase in melanoma metastasis. PNAS. 2006 (103) 30: 11306–11311
6. Gouina JP, Kiecolt-Glasera JK. The Impact of Psychological Stress on Wound Healing: Methods and Mechanisms. Immunol Allergy Clin North Am. 2011 Feb; 31(1): 81–93.
7. Rehman J. Aging: Too Much Telomerase Can Be As Bad As Too Little. Scientific American. Online, July 5, 2014. http://blogs.scientificamerican.com/…/aging-too-much-telom…/ Retrieved September 9th, 2016.

The Importance of Dosage for Chronic Conditions

3/19/2021

I started my own practice of Tai Chi almost 35 years ago, while I was studying Traditional Kung Fu. I started it as a martial art. The full name “Tai Chi Chuan” translates as “Grand Ultimate Fist” due to its efficacy in combat – it was essentially the Brazilian Jujitsu of the time, allowing a master of the art to overcome any opponent. Much of martial skill depends on intent and method of training, and much of the martial aspect of Tai Chi has been lost. My own practice resulted in some interesting "martial art" experiences, but it is the health benefits which have been the most valuable in my life.

I used to have chronic knee pain and back problems due to disproportionate leg length as well as scoliosis. Both cleared up over time with daily practice of tai chi. I also found that as long as I practiced Tai Chi daily, I seemed to be immune to colds and the flu. As documented in several studies, noted in my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi, Tai Chi and related mindful exercises such as qigong have measurable effects on immunity. Metarobic theory explains how and why.

It was the experiences of three of my students at Fullerton College which got me looking at how and why tai chi might benefit health at such a level. All three reported significant benefits for their cancer (one who was on death’s edge, detailed in my book). My research and observations led to the theory of Metarobics, and further research uncovered benefits for a wide variety of chronic conditions. In short, slow-moving breath focused relaxation exercises created measurable and statistically significant increases in blood oxygen saturation, as well as indications of enhanced oxygen diffusion and oxygen metabolism. Since most if not all chronic conditions, including cancer, are complicated by hypoxia (oxygen deficiency in the tissues), my research supported how and why these exercises might benefit hypoxia, through what I call a Metarobic effect (enhanced oxygen diffusion and metabolism).

However, it was not until I developed peripheral neuropathy four years ago, that I really developed a firsthand appreciation for Tai Chi for health. It started slowly. Initially I just experience a burning sensation in the soles of my feet when I took a shower. But within two years, I began to experience numbness in my toes, which spread to the balls of my feet, the tips of my fingers, and later the bottom half of my hands and the entire sole of my feet. I began seeing a doctor, who stuck me with needles and conducted nerve conduction and blood tests. It turned out that people with celiac disease (which included myself), as they get older, often develop what doctors call celiac neuropathy for unknown reasons, even when on a gluten free diet.

And the neuropathy continued to spread. Eventually it progressed to the point that I had no feeling in my arms or legs, up to my shoulders and hips. I was becoming very alarmed, and also very disappointed – here I was researching and writing about the benefits of Tai Chi for chronic conditions, and practicing daily. Yet despite daily practice, I was losing all feeling in my limbs. How had Tai Chi failed me?

I knew that Metarobic theory explained physiological mechanisms of benefits for a very wide range of chronic conditions. As noted above, hypoxia, or oxygen deficiency, underlies or complicates almost every chronic condition. But it seemed likely that there are some conditions Metarobic exercise might not help. Was my condition one of them? It did not seem fair. Then I remembered, when I was collecting case stories for cancer, that many related that they did not experience a turnaround in their condition until they started doing repeated bouts of Tai Chi each and every day. One young woman, Helen Liang, was doing Tai Chi and related exercises for eight hours or more each day to combat a terminal case of cancer. Helen was diagnosed with a terminal case of lymphoma, and was given two weeks to live. She attributed her survival to turning to complimentary practices, including hours of tai chi and qigong each day. Her story is also documented in my book. And later I came across the story of a person with peripheral neuropathy, who stated that twice daily practice reversed his condition. I realized that I was getting some benefit from one session of practice a day - I never had the pain associated with neuropathy. But I did develop the loss of feeling in my arms and legs. Perhaps increasing dosage - frequency of practice - could reverse this as well.

So I started doing 30-40 minutes of Tai Chi every morning, afternoon and night. And within two weeks, most of the feeling had returned to my arms and legs. My condition continued to improve until all feeling returned. Six months later I was able to cut my practice down to twice daily. Something is still affecting me, since if I miss a few days the numbness begins to return, and doctors have yet to figure out whether it is gluten contamination or other factors related to celiac disease. Current laws only require foods labeled gluten free to be free of gluten to 20 ppm. The literature suggests that some celiacs may be sensitive to 5 ppm, or even less. But the Metarobic effects of Tai Chi and Qigong seemed to be able to reverse and hold the condition at bay, possibly through enhancing the body's ability to address damage as quickly as it was occurring.

But the numbness which returned when I missed a few days of Tai Chi and Qigong practice made it very clear – until I know what is causing it, I CANNOT, MUST NOT miss twice daily practice. Which, even as much as I enjoy Tai Chi, can still be awkward and a choice. But for me it is an easy choice – I like being active, and having full feeling in my arms and legs. It can still be a challenge to fit Tai Chi in each morning and night, with other activities of family and life. But I have practiced Tai Chi long enough to know it is a delightful mindful practice, which leaves me feeling refreshed and energized. Even boredom, or the sensation of time, is not a factor – when focused on the movements, there is no sensation of time, which is an amazing mental state. It is something to start Tai Chi, finish 30 to 40 minutes later, and feel that you had just started.

At the end of classes for those new to Tai Chi, they are always surprised that 30 minutes has passed (the user friendly approach I teach permits instant practice of Tai Chi). They are always astonished, refusing to believe, checking their watches. The largest hurdle is entropy, and taking the energy and discipline to get up and practice, or fighting family or friends who may see it as a waste of time. But if you know and experience the importance of these exercises to your health, it is an easy decision to make. Even easier when facing death or immobility.

Time and research will tell just how many people and conditions these exercises will benefit, and just how important dosage (frequency and amount of time practiced) is for various conditions. The benefits for myself and my students with cancer, and the over 300 case stories I have collected for various conditions, coupled with a growing body of supporting research, supports that something unique is going on in the body during these practices, and Metarobic theory gives one potential explanation. Time and further research will tell. There are no guarantees with any exercise or treatment, but it does give you one more option to discuss with your doctor.
- Dr. Gryffin

Tai Chi – A Tradition of Immunity and Health

2/26/2021

Interest is growing more than ever before in the reputed health benefits of tai chi. Teachers across the globe are adapting to providing online classes, in the face of social distancing being promoted to combat the spread of the novel coronavirus, Covid-19. And a growing body of research supports many of these reputed benefits. Aside from a growing body of research, this reputation is based on many who have used these exercises to turn their health around – many at deaths door. Following are a few of the more notable accounts, from the more famous teachers of the last century, as well as from more recent incidences which are particularly pertinent to current concerns. Also important and motivating, is the research which supports various claims for health, and indications of the potential mechanisms involved which may maximize benefits. But as noted below, with all of the enthusiasm practitioners of tai chi can have for promoting the benefits of tai chi, it is also important to differentiate between hope, preliminary evidence, and statistical significance.

Observations and supporting research indicating possible physiological mechanisms of action underlying benefits, which may be unique to tai chi and similar exercises, is documented in my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi.” A range of scientific studies and supporting case stories provide hope and a direction for further investigations, research which in time may benefit a surprisingly wide range of conditions. Related to current concerns, I will provide a brief overview of key elements related to immunity at the end of this article. But the human element can sometimes be even more insightful and motivating (keeping in mind your doctor’s advice). It is interesting to note how many well-known tai chi instructors started tai chi due to an illness or condition, sometimes life-threatening.
Facing death can be a great motivator to take up the practice and mastery of tai chi. It was facing death which promoted many of the masters of tai chi to begin their practice. Jou Tsung Hwa is one of these. A well-known teacher of tai chi, he was originally an accomplished professor of mathematics in Taiwan. But he became addicted to smoking and gambling. At the age of 47 he was diagnosed with an enlarged heart and prolapsed stomach. The doctors prognosis was not good. Then tai chi entered his life. A friend convinced him to give tai chi a try, and within two weeks he began to feel better. Three years later tests showed his stomach had healed and his heart had returned to normal size. At age 81 he was still in good health, when died from his car being hit by an oncoming van.

More pertinent to the potential benefits of tai chi and related exercise for immunity, is the story tai chi master Cheng Man Ching. In his late twenty’s Cheng Man Ching contracted third degree tuberculosis and began coughing up blood. His doctors did not expect him to live beyond 6 months. He had heard of the healing reputation of tai chi, and began practicing diligently. He recovered his health and went on to become one of the most well-known Tai Chi teachers of the 20th century. Tuberculosis is caused by a bacterial infection as opposed to a virus, but the body still reacts with a similar immune response.

Another well-known teacher from the last century is tai chi master T.T. Liang. He reversed what was essentially a death sentence through his practice of tai chi. He was given two months to live when he sas hospitalized with pneumonia, liver infections, and severe gonorrhea. Not wanting to die, T.T. Liang immediately began learning tai chi. Within six months he had recovered most of his health. He realized that his wealth and position resulted in a lifestyle which negatively affected his health. So he resigned from his position as a high ranking customs officer. Reforming his ways, he became a teacher of tai chi. After moving to the United States T.T. Liang became one of the most famous masters of the last century. He went on to live another 57 years, passing away at the age of 102 years old, which he attributed to his tai chi practice. He remained vibrant and healthy throughout the second half of his century long life.

More recent experiences can be found in blogs and accounts from people who have used the practice of tai chi to combat a serious illness. One such person is Wendy Mackay. She suffered for 30 years from progressively poor health as a result of the hepatitis C virus, before finally being diagnosed. She experienced fatigue, muscle aches, and chronic pain. Chronic fatigue and liver damage made any kind of exercise difficult. Even mild walking with the use of a cane was impossible. She just got worse. Then she was encouraged to try tai chi. With the help of friends and the instructor, she was able to do just a little of each class. Wendy states that she was not expecting anything, and could not understand how tai chi might benefit health. But slowly she regained her strength, stamina and balance. She stated that three years later her symptoms were no longer as severe or frequent. The more she practices, the more she says she is able to do. Wendy stated that tai chi also helped her with the “brain fog” associated with liver disease. She attributes the benefits of tai chi to the meditative, calming aspects, which she says helps her mind, body and spirit to find a healthy and happier balance. She feels that this may help the systems of the body to function better, and improve quality of life.

Another person who feels that tai chi made a large difference in their health in relation to infectious diseases is Dr. Bruce Young. He became a senior teacher in tai chi as a result of his experience with illness and tai chi. He states that he had a heart attack which was followed by four years of flu, bronchitis and pneumonia. He then had a second heart attack. It was after this incidence that he started Tai Chi, and for the past two years he states that he has not had a cold, flu, pneumonia, or bronchitis, and less occurrence of angina. Research noted below does support some interesting and unique physiological effects from tai chi, which may benefit health at many levels, including immunity. When I am consistent in my own practice I have been able to avoid the flu on an ongoing bases, to where I cannot remember the last time I had a cold or flu.

Studies indicate one potential reason for benefits for immunity may be related to potential effects on hypoxic, or oxygen deficient areas in the body. Hypoxia complicates or underlies a wide range of conditions, including cancer, arthritis, diabetes and more. Hypoxia also affects T lymphocytes, which play an important role in immunity. Preliminary research documented in my book suggests that tai chi, and related exercises, may enhance blood oxygen saturation, diffusion, and oxygen metabolism in a way which counters hypoxia, and enhances healthy function of the body and immune system. Research indicates a potentially unique effect on oxygen metabolism which may result from slower paced or stationary breath-focused exercises. Based on potential unique effects on oxygen metabolism, I coined the word “metarobic,” as distinct from aerobic and anaerobic effects. This opens up an exciting new area of research which may shed further light on the health benefits of tai chi and related exercises.

Related to immunity, studies noted in my book reported significant effects on T lymphocytes resulting from tai chi practice. One study, led by Dr. Michael Irwin with the Cousins Center for Psycho-neuroimmunology at the University of California at Los Angeles, compared just tai chi, tai chi and receiving the shingles vaccine, and a third group who just received the vaccine. This study showed a comparable benefit between the tai chi and the vaccine group, and an additive effect when the vaccine was given to a tai chi group. The researchers observed with caution that tai chi may be particularly valuable for those diseases for which there is no vaccine, such as HIV (human immunodeficiency virus) and avian influenza. Research would be needed to verify potential benefits, and if these benefits would apply to the novel coronavirus currently affecting society.

The question many may be asking is if tai chi may protect you from the coronavirus or other conditions. More research would be needed to determine this, and it is important for legal reasons to avoid making any claims that tai chi is a cure for any condition. But the preliminary research related to benefits for immunity and other conditions at least offers hope for enhanced health. And hope in many ways has been considered by many to be one of the best medicines. As noted by Orison Swett Marden, author and founder of Success Magazine, “There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something tomorrow.” Here is hoping for a better tomorrow through tai chi!

For more information on research in this area, teaching/practice tips to maximize metarobic effects, and over 50 case stories, please see my book "Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi.” Next month I will continue the theme of tai chi and immunity in Mindful Practices for Resilience & Health for Nurses and Healthcare Workers, with an overview of new research on the coronavirus, and a new program for nurses and health care workers dealing with the stress and unique demands resulting from the pandemic.

Note: Please discuss any new activity with your doctor.

Metarobics, Tai Chi & Immunity

1/26/2020

With the growing concern over the coronavirus and immunity in general, I thought it would be worth posting research from my book “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” by YMMA Publications (1). It used to be that the winter flu was a minor annoyance. But the past few years the flu has become a year-round phenomena, resulting in a growing number of deaths. Although attributed to two different viruses, just this weekend two high school students in my area died from the flu. Deaths in young adults is unusual. As noted by the Centers for Disease Control (CDC), typically 90 percent of deaths from influenza occur in those 65 years of age or older (2). And then there are the 80 plus deaths in China in less than a month, since December 31st. Fifteen of these deaths were reported in one day, which has already spread to nations across the world, including 5 cases in the United States as of January 26th.

Being a virus, antibiotics are ineffective. But tai chi and qigong can be an effective way to boost immunity through Metarobic effects. A large underlying reason Metarobic exercises such as tai chi benefits immunity, relates to Hypoxia (oxygen deficiency in the tissues), which can cause an age-related decline in immunity (3). Hypoxia has a negative effect on T cells, which are important for mucosal defense, immunity and fighting inflammation (4). T cells are a type of lymphocyte which is critical in the immune response. Tai chi, and related breath focused relaxation exercises such as qigong, have had a long-standing reputation for powerful effects for health, which may be in part due to effects on hypoxia.

The reputation for health is well deserved, and can now be better understood through a growing body of scientific research. As noted in my research on Metarobic effects of tai chi and related exercises, which documents significant effects on enhanced blood oxygen saturation, diffusion, and oxygen metabolism, there is strong support that these exercises can have a direct effect on hypoxia. This would explain at least one facet of how and why slow-moving breath focused exercises can benefit immunity from a physiological perspective. And as noted in my book, it also explains why tai chi and related exercises have such a reputation as a powerful health exercise, since hypoxia underlies or complicates a wide range of conditions, from cancer to diabetes (1).

Tai chi practice has been shown to have beneficial effect on T cells (5). In a study conducted at the Chang Gung Institute of Technology in Taiwan, 12 weeks of Tai Chi practice resulted in a significant increase in regulatory T Cells. Monocytes (large white blood cells) also decreased significantly. Lower Monocyte counts are an indication of good health, since Monocytes increase in response to infection and chronic inflammation, indicating poor health. Researchers found that tai chi supports specific benefits for improved mucosal defense and a lower risk of autoimmune and inflammatory disorders. The reasons for this were undetermined, although the researchers suggested that benefits may be due to the overall health benefits of exercise. The theory of Metarobics suggests that beyond the general benefit of exercise, Metarobic based exercises such as Tai Chi may have specific effects related to enhanced blood oxygen saturation, diffusion, effects on oxygen metabolism, with a resulting reversal of hypoxia.

Another study, conducted at California State University, Los Angeles, investigated the effects of tai chi practice on three groups, to determine effects on varicella zoster (Shingles) virus specific lymphocytes (6). Participants were divided into three groups; a tai chi group, a second group receiving the shingles vaccine, and a comparison group receiving no intervention. The practice of tai chi resulted in a significant 50% increase in T cells. The group receiving the shingles vaccine resulted in a 75% increase in T cells. The comparison group resulted in no change. Just practicing tai chi resulted in an increase in virus fighting T cells, potentially as a result of enhanced physiological function resulting from the Metarobic effects of these exercises, as noted above.

A third study, conducted at the University of Illinois at Urbana-Champaign, Urbana, involved an experiment to see what happens when people both practiced tai chi and received the shingles vaccine (7). This study also compared three groups; one group just practicing tai chi, the second group just receiving the shingles vaccine, and the third group receiving the shingle vaccine and practicing tai chi. At the 6-week post-vaccine measure, in this study the tai chi only 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). The group which received the vaccine and practiced tai chi experienced a 173% increase in antibodies. 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 (7). This might be an important point for current concerns for the coronavirus. In my own practice, when I began focusing on elements related to pace, frame, overall relaxation and dosage, to maximize Metarobic effects, my own immunity seemed to be enhanced to the point that I have not had a cold or flu in over eight years. Among other benefits, enhanced cellular function, as a result of focusing on Metarobic aspects, also reversed the peripheral neuropathy I had developed, attributed to celiac disease.

Tai chi and qigong are not as easy as taking a pill. It requires practice and discipline. And having an understanding of physiological effects can help one to maximize benefits. But for those conditions for which there is no medical cure, for millions across the world, these exercises have reversed or at least improved a surprisingly wide variety of conditions. Although perhaps with a Metarobic understanding of effects on hypoxia and cellular function, perhaps not quite so surprising after all. Time and research will tell.

For more information on research in this area, teaching/practice tips to maximize Metarobic effects, and over 50 case stories, please see my book "Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi.”

Case Story from "Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi.”

"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, and less angina. I am convinced that my health will continue to improve as I practice Tai Chi.” – Bruce.

References

1. Gryffin, PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018.
2. CDC. Influenza Update for Geriatricians and Other Clinicians Caring for People 65 and Older. http://www.cdc.gov/flu/professionals/2012-2013-guidance-geriatricians.htm3.

3. Lee AK, Hester RB, Coggin JH, Gottlieb SF. Increased Oxygen Tensions Influence Subset Composition of the Cellular Immune System in Aged Mice. Cancer Biotherapy. 1994; 9(1): 39-54.

4. Robbins JR, Lee SM, Filipovich AH, Szigligeti P, et al. Hypoxia modulates early events in T cell receptor-mediated activation in human T lymphocytes via Kv1.3 channels. The Journal of Physiology. 2005; 564(Pt 1): 131–143.

5. Yeh, S., Chuang, H., Lin, L., Hsiao, C. & Eng, H. (2006). Regular tai chi exercise enhances functional mobility and CD4CD25 regulatory T cells. British Journal of Sports Medicine, 40, 239-243.

6. Irwin MR, Pike JL, Cole JC, et al. Effects of a Behavioral Intervention, Tai Chi Chih, on Varicella-Zoster Virus Specific Immunity and Health Functioning in Older Adults. Psychosomatic Medicine, 2003; 65(5): 824-830.

7. Yang Y, Verkuilen J, Rosengren KS, Mariani RA, Reed M, Grubisich SA, Woods JA. Effects of a Taiji and Qigong intervention on the antibody response to influenza vaccine in older adults. American Journal of Chinese Medicine. 2007; 35(4):597-607.

The "Treasure" of Mindfulness

1/18/2020

I was discussing the value of teaching mindful exercise for the prison education program I am currently teaching in, and thought I would post the below. It also relates to another discussion about the value of practicing outdoors, using whatever resources are available. Although only briefly mentioned in the below section of the story, the three youths used a plow as part of their training while staying with the farmers. since the oxen had been taken by bandits, the Shaodai "pull" the plow as part of their iron leg training. Kung fu and tai chi are great for strengthening both the mind and body. Below is an excerpt more on the mental part of mindful practices, called Zen in Japanese, and Chan in Chinese. This is from a book I used for several years in my classes at Fullerton College, upon the encouragement of my Dean. Since it was a class on mindful exercise, I added a non-fiction instructional part to the book, and used it with great success. I was fortunate to have Joseph Girzone, the author of the best selling "Joahua" books read it, and he wrote a kind letter stating ""The message is rich and much needed today. I have never seen such a strong and healthy case for the ascetical side of spirituality described in such a fascinating and enjoyable way as you have in this book."

The feedback from the prison education program has been fantastic, and I am told it is the first book the inmates ever asked to be able to use prison funds to purchase. The publication of my book "Mindful Exercise: Metarobics, Healing, and the Power of Tai CHi" by YMAA publications put it on the back burner, but I did make a special edition available on Amazon, for those requesting it. In any event, below is the section where one of the youths, Reb, shares the teaching of mindfulness with the people of the village they are staying with:

From "Journey to the East: An Experiential Book - Special Edition"
https://www.amazon.com/Journey-East-Experiential-Book-Special/dp/153687891X

Moving over to the ancient tree, the small group sat in a half circle about Reb, a mix of emotions playing across their faces. Some, like the village elder, came eager to learn, their minds remembering the magical stories of Shaolin, the birthplace of Zen and Kung Fu. Others, encouraged to come by the first group of villagers, were curious, but at the same time skeptical as to what a young boy could teach them, despite the children’s heroic feat with the plow yesterday. A third group consisted of those dragged by the first two, a few grumbling farmers that openly doubted any “child” could teach a man anything of value, and doubted the value of Zen anyway.

Reb could read their interest or lack of it in their faces, and knew that her youth would be the major stumbling block. But at least they thought her a boy. She could just imagine their reaction if they discovered that they were being taught by a girl! Sitting down she explained the origin of Zen, how even the very emperor of China could not understand the teachings of Bodhidharma, the father of Zen and the patriarch of the Shaolin Temple. And that the primary reason for the emperor’s misunderstanding was his inability to see simply, to step away from his role as the emperor, and to just be. To be just a person, as is any man or woman, whether emperor or farmer.
Some of the farmers grinned at the thought of being placed in the same status as the emperor. Others became agitated. Before any could voice a complaint however, Reb continued. “This is a warning,” she cautioned. “Without stepping away from your roles and expectations, without creating an open mind, you won’t see the hidden essentials. And Zen will be just sitting in boredom.”
Lung-an the headman spoke up at this. “Wandering monks speak of the hidden essentials, but I have never understood what it is that is so essential. They speak in riddles and conundrums. Did your monk in the hills above your farm ever say what these essentials are?”
Reb smiled at this. “Our teacher was particularly frank about many of these things. He stated that much of what these mysterious wandering monks say is hidden in their own need to be recognized as mysterious and aloof. If it were simple and easily explained, then suddenly they would become quite ordinary. He said that even monks are human, with human needs and weaknesses. Then too, there are many, who having learned the words but never understood them, repeat by rote what they have learned and use the shroud of mystery to hide their lack of understanding.”
Several were appalled at the gall of Reb to speak so, but their more interested friends held them in check, waiting to see what else she had to say.
“The thing I want you to understand is that the ‘hidden essentials’ refers not only to what is important but also to what is basic and at the foundation of Zen and life. The most simple basic and essential elements. What makes these ‘essentials’ so ‘hidden’ is their very basic nature. The essentials are so simple that people can’t see them – they expect the “meaning of life” and the source of “enlightenment” to be complicated and profound. There is a saying that only when you stop looking for enlightenment will you find it. It is one of the riddles of Zen, that you can’t find “It” without looking, yet by looking, you miss “It.” Think of it as losing a needle in a pile of straw. You look and look, but never find it. It is not until you stop looking that you are stuck by it. But without being aware of the needle, without having looked for it in the first place, you will not recognize it for what it is. Reaching down you will pluck out the needle and cast it away as a bothersome thorn.” She paused a moment, letting her words sink in.
“Enlightenment – self-understanding and empowerment, is every person’s heritage and within everyone’s grasp, but it requires being able to truly ‘see,’ to be aware. And it requires that one has the desire, that they ‘look’ for it. Meditation is the tool that allows one to truly see. To become aware.”
She spent the next hour instructing them in the basics of meditation, sitting and in kung fu practice, before they broke for breakfast, and then headed to work in the fields. The Shaodai continued using the plow to dig more furrows as the farmers began planting the sweet potatoes. The three kept their skills honed during the night, and Reb continued teaching meditation in the morning, along with some basic breathing exercises and Shaolin movements. Slowly the farmers tried to incorporate what she taught them into their daily lives, and over the course of the week found that the training did indeed empower their lives. It brought a calmness and reserve of energy and power that made the day flow by easily.
Reb felt regret that they could not spend more time teaching the villagers how to deepen and strengthen the well to their inner being, but at least now they were more aware and had the tools to continue on the road themselves. For one thing about the hidden essentials, is that they are essential to and in everyone, and only hidden from those who do not know to look for it. Those who are clouded by the artificialities of society. If looked for they would be found, and no further teacher was really necessary. She had taught them how to look. The rest would be up to them.

New Research on a Potential Cure for Diabetes, and Implications for Metarobics

12/14/2019

As noted in my posts on the Metarobics Facebook page, based on new research related to reversing diabetes, this research may provide additional support for Metarobic effects on diabetes, resulting from the practice of breath focused forms of Tai Chi, Qigong, and Yoga. Once you have full blown diabetes (as opposed to pre-diabetes), it had been considered medically irreversible. This is due to the permanent destruction of beta cells in the pancreas. Put simply, beta cells synthesize and secrete insulin, the destruction of which leads to type 1 and type 2 diabetes. Those with type 1 diabetes don't produce insulin, while those with type 2 diabetes don't respond well to insulin and later in the disease often don't make enough insulin.

However new research challenges the belief that beta cell function is irreversibly lost in those with type 2 diabetes (1-3). Studies show that beta cell activity might be restored through the effects of various metabolic factors (1-4). Since breath focused relaxation exercises have been shown to affect oxygen metabolism (5), it is possible that these exercises may have other metabolic effects as well.

This may apply to type one diabetes as well. A new Stanford study (6) shows that alpha cells in mice can also convert to insulin-producing beta cells, suggesting that a similar mechanism may occur in people with diabetes. Studies of human cadavers with type 1 diabetes showed that when beta cells were destroyed from diabetes, that about one percent of the alpha cells in the pancreas begin to look and act like beta cells. This happens naturally, in a very slow and gradual manner. Considering the story of Keith (discussed below), it may be possible that Metarobic effects speed up this process, by enhancing cellular function and metabolic flux. Some treatments are examining the use of drugs which affect cell death resulting from hypoxia (oxygen deficiency in the tissues), and may help with re-oxygenation, which may also be a factor in diabetes (7).

It would be nice to think that Metarobic exercises such as breath focused forms of Tai Chi, Qigong, and Yoga would magically restore health and reverse diabetes. But one thing which needs to be kept in mind is the amount of dedicated practice performed by those who have experienced “miraculous” recoveries. As noted below, Keith, who feels that his yoga practice helped him to reverse his type one diabetes, engaged in hours of practice each day. This is similar to those who say that a Metarobic exercise reversed stage four cancer, many who had been given only two to three weeks to live. Whether or not research supports that such dedicated practice could have such an effect on health for most people, it would take a major life decision and restructuring to have this kind of dedication.

But even if not practical for most people, it would be worth researching to determine if style and method of practice could impact the amount of practice necessary to get various levels of beneficial effects, including decreased use of insulin, and less negative side effects, such as loss of limbs. Many of the case stories I have collected reported some level of benefit for their diabetes, even for moderate practitioners (5) In the meantime, below is the first article I wrote on this topic, which goes into more detail into the two people who feel that a Metarobic exercise cured their type one diabetes:

Can Metarobics Help Cure Type One Diabetes?

When I first looked at diabetes, I was uncertain how much Metarobic exercises could affect type one diabetes. But then I came across case stories documenting diabetics who needed much less insulin, and in one case, an actual reversal of type one diabetes (see below). Metarobic theory and research indicates how and why these exercises may reduce insulin dependence, but since insulin producing beta cells have been destroyed in type one diabetes, it would seem impossible to reverse this condition. However, like cancer, if Metarobic exercise were to have a direct effect on type one diabetes and pancreatic health (and possible recovery), dosage would likely be a key aspect (see Keith’s story below). Most studies for chronic conditions have patients learning Tai Chi or similar exercises two to three times a week, for an hour or so. And without a Metarobic approach, learning can be very different from actual practice of these exercises.

Some scientists are researching possible links between certain viruses and diabetes (8,9), in which case, since it has been shown that Tai Chi can help the body combat viruses as a whole (10-11). then there may be some preventive effect via a secondary approach. Potential benefits of Metarobic exercises may relate to hypoxia (oxygen deficiency) and diabetes, due to the interactions between high blood sugar and hypoxia, and effects on cytosolic and mitochondrial free NADH (an enzyme involved with metabolic pathways and linked to diabetic complications) (12). The main points of interest is that hypoxia, or oxygen deficiency, is once more a culprit in poor health outcomes. This indicates the importance of investigating potential effects of Metarobic type exercises such as Tai Chi on hypoxic conditions. See Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi5 for an overview of Metarobic theory and diabetic research, including other metabolic consequences of diabetes, and potential effects on pancreatic cell death.

Keith’s Cure and Type One Diabetes
Following is the case story of Keith Ram Prakash Curbow, who believes that Metarobic exercises and diet cured him of type one diabetes (documented by his doctor, see links below). Part of what Keith feels cured his type one diabetes was the mindfulness based effects on stress and anxiety, as a mind/body practice. As a sophomore in a New York high school, he had been dealing with high levels of stress, anxiety, mental anguish and depression. He then began to suffer the typical symptoms of diabetes - excessive thirst, frequent urination, insatiable hunger, significant weight loss and changes in vision. Doctors did tests, and confirmed type one diabetes. Keith began taking normal doses (on the lower end) of insulin injections. In college he started mindfulness meditation, which he said helped with his blood sugars, so that he could cut his insulin. He also started to eat healthier. He cut down on his carbohydrates, and ate more whole grains. Keith stated that when he was consistent with his meditation, he was taking only two to three total units of insulin (Sitting meditation can also be a metarobic practice, by focusing on relaxation and the breath. As noted in my book).

Then Keith’s former boss, who did Yoga, suggested that he try a Kundalini Yoga class which focused on meditation and the breath. After eight months of consistent practice, Keith needed almost no insulin. He also completely stopped eating any kind of grain and milk. He progressed to not needing any insulin. Initially he experienced headaches, sweating, irritability and discomfort, which he attributed to sugar withdrawals. But these symptoms went away in a short time. At times he stated he would eat a pizza, and his blood sugar would only be 90 an hour later. If his blood sugar did spike (to 190-220), such as after eating a power bar, he would do some metarobic exercises such as Qigong or Yoga, instead of taking insulin. One Qigong exercise, called the watermill exercise, would bring his blood sugar down from the high levels to 80-120 within 20 minutes (normal ranges are considered to be under 100 before eating, and under 140 two hours after eating). He would also use walking as an exercise, with a focus on the breath and stretching through the pancreatic meridian, while visualizing electricity or Qi stimulating his pancreas. By the end of the walk, his blood sugar was in the normal range.

As with all Metarobic exercises, dosage was an important factor for such a severe condition. Keith was waking up at 4:30 in the morning to do two and a half hours of yoga, in addition to his evening and other practices. He stated that discipline was key for making these changes. Keith noted that it was worth it, for it gave him peace of mind, and he feels it cured his type one diabetes. His blood sugar is now consistently in the 70’s when he wakes up in the morning. He even tried a double scoop ice cream cone, and experienced normal blood sugar measurements (one hour after just below 160, 90 minutes after 130, and two hours after within the normal range at 100). He noted that he did this as a test, but does not eat ice cream on a regular basis, since it is not healthy. Keith’s endocrinologist feels that there must have been beta cells still functioning, and that the new diet and Metarobic practices may have arrested the auto-immune response, and allowed beta cell regeneration. Surprisingly, Keith stated that diabetes was the best thing that ever happened to him – it forced him to re-evaluate and change his lifestyle, to become healthier in mind and body than he ever would have been without diabetes. If you would like to read Ram Keith’s full account of his battle with diabetes, and notes from his endocrinologist please see the links below. It will take a lot of research to discover if and exactly how Metarobic exercises may affect various forms of diabetes.

References

From Keith’s Blogs:

http://type1nomore.blogspot.com/2013/08/my-diabetes-history.html

http://type1nomore.blogspot.com/2013/08/info-from-my-endocrinologist.html

Medical References:

1. Lim EL, Hollingsworth KG, Aribisala BS, Chen MJ, Mathers JC, Taylor R. Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. Diabetologia. 2011; 54(10): 2506–2514.

2. Taylor R, Al-Mrabeh A, Zhyzhneuskayaet S, et al. Remission of Human Type 2 Diabetes Requires Decrease in Liver and Pancrease Fat Content but Is Dependent upon Capacity for B Cell Recovery. 2018; Ahead of print. Cell Metab. Available at: https://www.cell.com/cell-metabolism/abstract/S1550-4131(18)30446-7.

3. Lean MEJ, Leslie WS, Barnes AC, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT): An open-label cluster randomized trial. Lancet. 2018;391(10120):541-551.

4. Doheny, K. Reversing Diabetes By Awakening Beta Cells—Nearly There. Endocrineweb, Research Updates. Available at: https://www.endocrineweb.com/professional/diabetes-complications/awaking-beta-cells-getting-closer-reversing-diabetes

5. Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018.

6. Stanford News. Pancreatic islet cells in animals can ‘flip’ their fate to produce insulin. Available at: https://med.stanford.edu/news/all-news/2017/02/pancreatic-islet-cells-in-animals-can-flip-their-fate-to-produce.html

7. In Vitro Effects of Thymoglobulin in Human Embryonic Kidney Cell Line (HEK293) in Culture. Transplant Proc. 2016. 48(8): 2840-2844. doi: 10.1016/j.transproceed.2016.07.030 https://www.ncbi.nlm.nih.gov/pubmed/27788827

8. National Diabetes Information Clearinghouse (NDIC). Causes of Diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/

9. 10 U.S. Department of Health and Human Services. National Diabetes Information Clearinghouse (NDIC) http://diabetes.niddk.nih.gov/dm/pubs/overview/

10. Yang Y, Verkuilen J, Rosengren KS, Mariani RA, Reed M, Grubisich SA, Woods JA. Effects of a Taiji and Qigong intervention on the antibody response to influenza vaccine in older adults. American Journal of Chinese Medicine. 2007; 35(4):597-607.

11. Yeh, S., Chuang, H., Lin, L., Hsiao, C. & Eng, H. (2006). Regular tai chi exercise enhances functional mobility and CD4CD25 regulatory T cells. British Journal of Sports Medicine, 40, 239-243.

12. Nyengaard JR, Ido Y, Kilo C, Williamson JR. Interactions Between Hyperglycemia and Hypoxia: Implications for Diabetic Retinopathy Diabetes. 2004; 53(11): 2931-2938