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Traditional taiji & qigong:

a simple but profound path

to daily tranquility, happiness,

vitality and better sleep

Yang Yang, Ph.D.

Center for Taiji and Qigong Studies, New York, NY

Integrative Medicine Service, Memorial Sloan Kettering Cancer Center &

Ana C. Krieger, MD, MPH

Director, Center for Sleep Medicine – Weill Cornell Medical College

New York-Presbyterian Hospital, New York, NY

Integrative Healthcare Symposium

February 26, 2016

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Goals

Science

Tradition

Take home

Sleep: Active or Passive?

Sleep Physiology

REM

Sleep

Functions of Sleep

o Restoration

o Rejuvenation

o Enhances learning

o Memory

o Problem solving

o Reaction time

o Regulates mood

o Immune function

Key Sleep Elements

Timing

Duration Quality

Sleep

Medicine

Timing = Circadian Rhythm

Day 1 Day 2

Time of day (h) 0 6 12 18 24 6 12 18 24

Sleepiness

Integration of Cycles

Clock Change and Sleep Loss

Average 10% reduction in Reaction Time

After DST in High School Students

Effect lasted for several days

Medina D, Ebben M, Milrad S, Atkinson B, Krieger AC. Adverse Effects of Daylight

Savings Time on Adolescents’ Sleep and Vigilance. J Clin Sleep Med 2015; 11:879-44.

Sleep Duration –

Past 50 Years in the U.S.

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5

6

7

8

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1960 1970 1980 1990 2000 2011

National Sleep Foundation

Home and Office Computers

Handheld Devices

hours

✜

70 million

adults

Causes of Sleep Loss

o Schedule

o Worries - ? About sleep

o Leisure – Use of Electronic Devices

o Effect on MELATONIN

“The Ultimate Home Office”

Food and Sleep

o Alcohol

o Caffeine

o Nicotine

o Chocolate

o Oatmeal

o Cherries

o Banana

o Milk

o Behavioral Strategies

oTimed light exposure

oRegular schedule

oNighttime rituals

o Improve Physical and Mental Health

oOptimize overall health

oStress/Stimuli reduction

oAdequate nutrition

oRelaxation/Meditation

Approaches for a Better Sleep

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Sleep Benefits of TaiJi

Du S, Dong J, Zhang H, Jin S, Xu G, Liu X, Chen L, Yin H and Sun Z. Taichi

exercise for self-rated sleep quality in older people: A systematic review and

meta-analysis. Int J Nurs Studies 2014; 52(1):366-79.

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What Is Taiji/Qigong?

Multidimensional

Multimodal

“Multi”:

Combined benefit of

Meditation & Moderate Exercise

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Meditation Research

Emotional Mind Body

Stress Focus/attention Pain resilience

Depression Information processing Heart disease

Anxiety Decision making Stroke

Mood/depression Memory recall Immunity

Emotional intelligence Creativity Anti-inflammatory

Psychological well-being Increases grey matter Blood pressure

A partial list of positive effects:

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Exercise Research

Lowered Risk Mind Body

Cardiovascular disease Depression Weight control

Type II diabetes Anxiety Bone/muscle strengthening

Metabolic syndrome Mood Daily tasks

Some cancers Brain plasticity Anti-inflammatory

Premature mortality

“Everybody knows that . . .”

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Antibody Response

to Flu Vaccine

0 5 10 15 20 25

0.5

1.5

2.5

3.5

4.5

CON

TQ

*

TQ Intervention

*

Time Post-Vaccination (wk)

Geometric Mean Anti-Influenza

Antibody Titer (

+99.2% CI)

Yang, Y., Mariani, R. A., Reed, M., Rosengren, K. S., and Woods, J.A. Effects of

taiji and qigong on the antibody response to influenza vaccine in the elderly. Am J

Chin Med, 2007: 35(4): 597-607.

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UIUC Research

Strength & Force Control

Lower body (knee extensor) strength &

force control improved concurrently

Christou E. A., Yang Y., & Rosengren K. S. Taiji training improves knee extensor strength and force control in older adults. J Gerontol A Biol Sci Med Sci . 2003: 58: M763–M766.

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Ability to Utilize

Vestibular Information

Yang, Y., Verkuilen, J., Grubisich, S., et al. Strategic and sensory mechanisms for

improved balance afforded by combined Qigong and Taiji training for older

adults: a randomized controlled trial. Med Sci Monit, 2007: 13(8): CR339–348.

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Taiji & Pain:

Fibromyalgia

Wang C, et al. A randomized trial of tai chi for fibromyalgia.

N Engl J Med 2010; 363: 743-754.

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Exercise Intensity

“No Pain, More Gain . . .”

immunosuppression 1-3

higher mortality (v. moderate) 4-5

injury

High intensity exercise associated with:

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Spiritual: see reality

Mental: interact w/ reality

Physical: cultivate vitality

Integrative Approach

“Balance” => mind & energy

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Stronger, Happier

& Wiser

Tranquility

Happiness

Cognition

Cardiovascular

Immune function

Sleep

Balance

Internal power

Vitality

Agility

Posture

Sexual function

Maximizing Human Potential:

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Training Components

Static

Dynamic

Push-hands (two-person)

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Static:

Standing Meditation

Wuji

Santi

Santi Foot Position

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Left

(front)

~ 30o

~ 3o

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Static:

Sitting Meditation

See daily reality

Interact w/ reality

Functional Meditation:

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Static:

Sitting Meditation

Yin/Yang: difference and transformation

Everyone is seeking their best interest

Nothing is personal

Meaning of life

Awareness of daily reality:

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Static:

Sitting Meditation

Gratitude

Everyone is my teacher

No expectation

Moderation/Wu Wei

Principles for interacting w/ reality:

Kindness/Golden Rule

Big Heart

Righteousness

Resilience

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Static:

Lying-Down Meditation

Nurturing qi in the dantian

Sinking the whole body

Moving the “taiji ball”

Jade girl works the shuttle

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Dynamic:

Moving Qigong

Grand opening and closing

Washing organs

Collecting qi to the dantian

Collecting qi from the earth

Open/close the temple doors

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Dynamic:

Agility

Shuffle Feet

Linking cannon

Flower Blossoms

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Dynamic:

Form

1. Raise Hands

2. Lazy About Tying Coat

3. Fist Under Elbow

4. Step Back and Whirl Arms

5. Part Horse’s Mane

6. Wave Hands Through Clouds

7. Finishing Form

36 Two-person balance, strength, and reaction training

Push-Hands

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Holistic

药补不如食补,食补不如气补,气补不如神补o

Yào bŭ bù rú shí bŭ, shí bŭ bù rú qì bŭ, qì bŭ bù rú shén bŭ.

To improve your health,

medicine is not as good as food/nutrition;

food/nutrition is not as good as qi(gong);

qi(gong) is not as good as spiritual nourishment.

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Suggested Routine

5 -5 -5 -5

anytime

o Exercise

oLow-Impact Aerobic

o Meditation

o Relaxation

o Stretching

o Breathing

o Potential to improve

oWell-being, stress, mood, balance, immune and cognitive function

TaiJi and Sleep

Abbott R and Lavretsky H. Taichi and Qigong for the treatment and prevention

of mental disorders. Psychiatr Clin North Am 2013: 36:109-119.

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Trial Design

Curriculum

Intervention or interventionist?

“One word from a knowledgeable

teacher can save ten years of hard work”

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TQdos=

[Tc + f(Tcurr, Tm, X) + g(∑iDi, ∑jSj ψ, Ppos, Pmbs, Pphi)

+ h(Ik, Iped) + k(Satt, Smot, Seng, Sund)]

[(Tc + TSP) + m(Cdes, Iapt, Sapt)] =

= Quantity + Quality

Trial Design:

Dosage

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References

1. Spence L, Brown WJ, Pyne DB, et al. Incidence, etiology, and symptomatology of upper respiratory illness in elite

athletes. Med Sci Sports Exerc. 2007;39(4):577–86.

2. Murphy EA, Davis JM, Carmichael MD, Gangemi JD, Ghaffar A, Mayer EP. Exercise stress increases

susceptibility to influenza infection. Brain Behav Immun. 2008 Nov;22(8):1152-5. doi:

10.1016/j.bbi.2008.06.004. Epub 2008 Jun 21.

3. Martin SA, Brandt DP, Woods JA. Exercise and Respiratory Tract Viral Infections. Exerc Sport Sci Rev. 2009 Oct;

37(4): 157–164. doi: 10.1097/JES.0b013e3181b7b57b

4. Lowder T, Padgett DA, Woods JA. Moderate exercise protects mice from death due to influenza virus. Brain

Behav Immun. 2005;19(5):377–80.

5. Schnohr P, O’Keefe J, Marott J, Lange P, Jensen G. Dose of jogging and long-term mortality: the Copenhagen

city heart study. J Am Coll Cardiol. 2015;65(5):411-419. doi:10.1016/j.jacc.2014.11.023

6. Yang Y, Mariani,RA,, Reed , Rosengren KS, Woods JA. Effects of taiji and qigong on the antibody response to

influenza vaccine in the elderly. Am J Chin Med, 2007: 35(4): 597-607.

7. Christou E A, Yang Y, Rosengren KS. Taiji training improves knee extensor strength and force control in older

adults. J Gerontol A Biol Sci Med Sci . 2003: 58: M763–M766.

8. Yang Y, Verkuilen J, Grubisich S, et al. Strategic and sensory mechanisms for improved balance afforded by

combined Qigong and Taiji training for older adults: a randomized controlled trial. Med Sci Monit, 2007: 13(8):

CR339–348.

9. Wang C, Schmid C, Kalish R. et al. A randomized trial of tai chi for fibromyalgia. N Engl J Med 2010; 363: 743-

754.

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Take Home

Agility

Moving Qigong

Standing Meditation

Sitting Meditation

Lying Down Meditation

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Contact Information

Center for Taiji and Qigong Studies

New York, NY

phone: 646-717-2838

www.centerfortaiji.com

yang@centerfortaiji.com

Integrative Medicine Service at Memorial Sloan-

Kettering Cancer Center

yyang2@mskcc.org

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Thank You