Taoist master B. K. Frantzis is believed to be the first person to document the importance of the 70% rule. In order to achieve 100% output, you need to utilize 70% of the effort. A key principle of Tai Chi and Qigong is moderation in effort. Avoid extremes and use only about 70% of your effort, intensity/exertion, or range of motion. Do not put forth your maximum effort.
In our society, you often hear “no pain, no gain”. Or go out and give “110%”. Modern sports (such as most martial arts) require the student to give at least 100% effort in order to achieve excellence. The same is true of football, wrestling, etc. This attitude isn’t only related to sports. It is pervasive in schools, work, music study, raising children, and our lives in general. The problem is that it’s taking it’s toll on our lives, bodies, and our mental health. Add the pandemic over the last year plus and the result is stress which according to experts throughout the world, kills!
When you break the 70% principle, the result is physiological strain because of too much tension, adrenaline, or excessive exercise. We are talking about strain here, not effort. Effort does not leave you physically, mentally, or emotionally injured or exhausted. You may, however, feel tired but your body is still able to heal naturally.
In internal arts, the approach is “no pain, no pain”. It is important not to overstretch your muscles and joints and not to strain when you are learning new postures or forms. When you get close to 100% in internal arts, you either exhaust or damage your body. Your body will also tense which will cause your movements to become stiff, stilted, and ineffective. By reducing your resistance internally, you will be able to maintain your effort for a longer time. You will also notice that your energy, balance, strength, and flexibility gradually improve.
While both Tai Chi (Grand Ultimate Fist) and Qigong (Energy Cultivation) combine gentle movements coordinated with deep, natural breathing and mindfulness., neither is meant to move, stretch, overextend or exert your body to its maximum potential. Not going to the extreme also limits fear or guarding which limits the flow of blood and Qi to an area.
Even in the middle of Yang, there is some Yin, and vice versa. Check out the Yin Yang symbol which visually depicts this concept. When someone sets out strictly to become “highly accomplished” in Tai Chi, it’s not true Tai Chi they are doing, nor is it meditative! The exception would be preparing to compete in tournaments or matches.
Qigong is an excellent exercise for everyone no matter what age because of all the health benefits derived. It is especially great for seniors or for people with deficits or disabilities. It gives them an opportunity to improve their health (both body and mind) without causing strain or injury.
In class, instructors watch students closely to ensure that they are doing postures correctly and safely. However, when students are practicing at home, they need to listen to their bodies. Keep in mind that depending on your physical body, and mental or emotional health, you may need to reduce your effort even further than 70% temporarily or permanently, so as not to limit the flow of blood and Qi which would slow down the healing process. Be sure to check with your healthcare professional before participating in any new exercise.
Obviously, not everyone agrees with, nor has heard of, the 70% principle which is at the heart of Taoist practices. Type A and go-for-the-burn personalities may find it very alien and discard or scoff at it. Whether it is appropriate or not may depend on the situation or what one is trying to achieve at the time.
Best advice is to give it a try, especially in Tai Chi and Qigong. You may be surprised at the results!
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