The Art of Relaxation - "Fang Song Gong"

We have all been told to "relax" but has anyone ever been taught how to relax? What does it mean to relax? Watching TV, going on vacation, reading, lying on the bed, playing guitar? I have been practicing Tai Chi Chuan for about half a year now and even though Tai Chi is associated with relaxation I was told that I have not yet learned to relax my body despite performing the correct Tai Chi movements. This made me realize that one needs to actually LEARN how to relax and afterwards to actively apply this knowledge. Contrary to popular belief, relaxation is not about letting your body droop as if you've just lost all your bones. It is not about releasing control of your body but rather focusing on your tension so your body can actively relax it. Relaxation is the best combatant for stress, which is responsible for many emotional and physical problems. Our society is naturally stress-ridden and it is paramount that people learn to relax so to improve their general wellness and happiness. In The Way of Qigong, Kenneth S. Cohen discusses the art of relaxation (In Chinese - Fang Song Gong) and gives some useful insights and methods for relaxing. I will discuss one of the methods that I have found most practical alongside with some personal insights that will hopefully help you to understand relaxation better.

There are four things to keep in mind when thinking about relaxation.

1) Awareness and Tranquility - PAY ATTENTION to tension so that you can relax it. You are actively confronting the problem as opposed to ignoring it. Most people aren't really relaxed when trying to be relaxed because they lack the self awareness to achieve it. They will perform activities to take their mind off their stresses and tensions but rarely do they actively focus on the tension itself. Knowing where you feel tension is the first step to relaxing.

2) Effortlessness - Do less but be more efficient. Don't try too hard to relax. Bruce Lee accurately describes this concept when he teaches people to "be like water". Water is unassertive and soft yet supple, alive and powerful. Again, effortlessness does not mean relinquishing all control but to be fluid and use just enough strength to achieve the desired movement.

3) Sensitivity - A body and mind that is relaxed can feel. This is stressed heavily in close combat martial arts because without real relaxation the body is too rigid and slow to respond. There is less sensitivity to your opponents' movements resulting in delayed reactions. If you want to test this concept, in a sink of cold water, immerse your forearm fully flexed then in the same cold water immerse your other forearm fully relaxed. Which arm was more sensitive to the cold? This is the reason why when taking punches, most fighters will flex the part about to be hit. The body itself will naturally tense up when expecting impacting. This quote from Cohen's book stuck out to me: "If the opponent doesn't move, I don't move. If he makes the slightest move, I move first."

4) Warmth and Rootedness - Deep relaxation and breathing should result in warmth and a feeling of stability to the ground. When standing, it is recommended to relax through the feet and into the ground much like the roots of a tree spreading underneath the tree. When relaxing, it is good to feel "warmth in the body and coolness in the forehead".

A good way to define relaxation is Effortlessness with Intent. One method that I personally use for relaxation is:

Sequential Relaxation and Sinking (from The Way of Qigong)

• Stand shoulder width apart or sit comfortable and erect

• Eyes closed or half open with a soft unfocused gaze

• Starting from the crown of your head relax each body part until you reach the bottom of your feet. Inhale when you focus on the body part and exhale when you physically relax the body part. When relaxing, let each body part sink to the lowest point. The body should be relaxed in this order:

• Relax crown, forehead, eyebrows, eyes, cheeks, jaws, gums, ears and muscles of the face. Feel these muscles letting go and releasing downward.

• Relax muscles on front, side and back of neck. Relax and open the upper spine. Imagine your head like a wine cork floating on water.

• Relax shoulders and sink them straight down (not forward or backward) to the ground. Allow relaxation to spread to the arms/hands and feel the weight of your arms and extension and weight of your fingers.

• Relax collarbone, shoulder blades, ribs and breastbone.

• Relax entire spine by extending like a rope and balance the spine so it feels as if no muscles are needed to hold it up.

• Relax torso, abdomen, solar plexus and diaphragm.

• Relax the hips and butt. Be aware of the connection between the top of the leg and the bottom of the hip and make sure there is space in that area.
  

• Relax the thigh muscles and hamstrings. Release knees and relax lower legs, calves, ankles, feet and toes.
  

This method has worked well for me and if you decide to try this method, I recommend really taking your time and focusing on each body part before you let it relax. With practice, it is possible to achieve relaxation quickly. The key thing is to PAY ATTENTION to each body part before you physically relax it.

If you try this method or if you know of any effective ways to relax, feel free to leave comments or to email me at seeminglyuseless@gmail.com

Recommended Reading - The Way of Qigong: The Art and Science of Chinese Energy Healing by Kenneth S. Cohen