The Internal Martial Arts: Health & Self-Defense - Posted 12/15/08
by Tom Bisio

The internal boxing arts of China (nei jia quan) have always stressed the health benefits that naturally derive from the regular practice of these arts. It is not unusual to hear teachers in China say that the internal arts are 50% for health and 50% for self-defense. While these percentages may vary for different individuals in different circumstances, there is general agreement on the inextricable linkage of the health and self-defense aspects of these arts.

On a very basic level, this dynamic is evident in the breathing and body alignment practices that form the foundation of the internal martial arts. These practices are said to aid health by improving basic body functions and increased resistance to disease. The same foundational exercises are also used to develop increased efficiency in the underlying mechanics of self-defense movements.

The importance of both aspects of the internal martial arts cannot be emphasized enough. Practitioners who focus on one aspect to the expense of the other often fail to achieve their goals, and are disappointed with the results of their training. Those who practice only the forms and qi gong exercises often say that they are focusing on the health aspects of the martial arts, however in eschewing the practice of the martial techniques they actually miss out on some the greatest health benefits to be gleaned from the internal styles.

Maintaining proper alignment, a relaxed body and a calm spirit during solo practice is one thing, but one quickly finds out that maintaining these same qualities when one is grabbed, pushed or punched is quite another thing. Life does not happen in a vacuum. The outside world impinges on us constantly. Noise, passions, distractions, climate changes, hectic work schedules, annoying co-workers, abusive bosses… everything has the potential to disturb our internal state and affect the body in one way or another. Practicing self-defense skills, maintaining efficiency and calm in the face of an attack prepares us for these outside forces that can so easily affect us. In a sense, practicing with a partner is like standard resistance training to develop strength. The difference being that rather than merely strengthening muscles, self-defense training forges a strong body, mind and spirit. Through correct self-defense training, the innate resilience of the human organism can be exponentially increased conveying enormous health benefits that are rarely produced by meditation and health exercises alone.

By the same token, practicing only the self-defense aspects of the internal arts can damage health, ultimately weakening the ability to defend oneself. Ironically, this can be a self-defeating equation. The hard training that many martial artists endure in order to perfect combat skills can take a serious toll on one’s health and vitality, if not balanced properly with common sense and methods that protect and nurture the health of the body (the so-called life nourishing practices or yang shen). Overtraining, absorbing too many blows and repeatedly taking hard falls, or having one’s joints repeatedly wrenched class after class over a period of years can cause permanent damage to the joints, soft tissue, organs and even the mind. The benefits of self-defense training can last a lifetime if the body’s resources are not squandered. Aside from what has already been mentioned there are numerous benefits to be derived from practicing the internal martial arts.

1. The movements twist, pull, contract and stretch the external musculature creating a supple, relaxed and adaptable body.

2. By correctly aligning the skeletal structure and the soft tissue, the body is able to move with greater efficiency. In this way excess tension is reduced, relaxing the nervous system through a kind of neuro-muscular reprogramming. The integrity of the body stays intact under stress and helps prevent injury.

3. Breathing awareness is coupled with movement. Breathing is one of our critical functions. We can live for days without food and water, but not even for a few minutes without breathing. Breathing properly can have global effects on the human body, increasing oxygenation of the tissues, lowering blood pressure, improving nerve conduction and enhancing digestion and peristalsis. Relaxed abdominal breathing relaxes the chest, neck and shoulders, removing restrictions to circulation of blood and fluids. Correct breathing relaxes the entire body removing restrictions to efficient movement. Studies have shown the ability of slow rhythmic breathing to reduce high blood pressure. Further, breathing connects the strength of the lower limbs back and abdomen to the arms bringing all the parts together to produce unified whole-body actions.

4. The movements and the breath are performed in such a way that they close, squeeze, compress and expand, open and release the meridians and the cavities which contain the internal organs. This pumping action prevents blood, fluids and qi from stagnating and tones and stretches the soft tissue structures that suspend and hold the organs in their proper places.

5. The movements of the internal arts are based on whole body spirals. The body does not have the two-dimensional structure represented in anatomical charts. Bones, ligaments, tendons and muscles are linked in complex spiral structures. Within every movement there are large and small spirals and circles, each part of the body contributing to the movement at the proper time. When these spirals are correctly linked, injury is prevented because no one body part absorbs the entire stress of a particular. Instead a natural buffering is created. Additionally tremendous efficiency and power can be produced by using spirals.

6. The internal martial arts employ the same theories and principles as traditional Chinese medicine to understand the intricate relationships of the body. By understanding these principles disease can be prevented before it takes hold in the body. Additionally liniments, poultices, plasters, a variety of physical therapies and herbal remedies are used to prevent and treat training injuries. This allows for realistic training without breaking down the body.

7. Supplemental qi gong exercises and life nourishing exercises are employed to enhance and balance self-defense training. They can be used to strengthen the body in specific ways, to treat illnesses and disease processes that are beginning or already entrenched, as well as to correct dysfunctional movement patterns. There are countless sets of exercises for every conceivable situation. Knowledgeable teachers chose exercises that are appropriate for individual students thereby personalizing training routines in a sophisticated way.

8. Many of the basic self-defense movements and foundational training exercises that develop self-defense skills are also health exercises. By practicing them, the body learns to move with power and precision while simultaneously developing combat skills. This makes training both efficient and complete.

This will be the first in a series of postings on both the health and self-defense aspects of the internal arts. This is one of the most important concepts in the internal arts. The theories and movements, whether they be from the health exercises or the martial techniques serves many purposes. There is a seamless connection between the two that runs through all aspects of the internal arts. A life time of practice is not enough to understand all the subtleties.