The Difference Between Being Still & Doing Nothing

Posted on 25. Aug, 2010 by Guy in Martial Arts, Pain Management

So the Chinese Proverb goes, “There is a great difference between being still and doing nothing”

In the early morning, before the hubbub of daily life, Chinese people of all ages begin the day by performing traditional exercises in the parks and woods where they live. The first time that you see so many people, some in their eighties and others in the early youth, all peacefully training together under the trees, is one of life’s unforgettable moments.

As you look more closely you may come across an even more remarkable sight. Amongst all these moving forms you will see some figures that rivet your attention. They are like the tress themselves, they are fully alive, but they are utterly still.

Standing like a tree, in Chinese Zhan Zhuang, is a unique Chi Kung system which is characterised by its great effectiveness and efficiency. Zhan Zhuang is pronounced “Jan Jong”, or, in southern China, “Jam Jong”.

Qigong or Chi Kung is the Mandarin Chinese term used to describe various Chinese systems of physical and mental training for health, ^[1] martial arts ^[2] and self-realisation. ^[3]

This is a physical exercise that focuses the mind while conditioning the body. It can help to dissipate stress and therefore reduce stress-related debilities, increase stamina, and strengthen the body and will.

Proper performance of the techniques places certain demands on the body: the sinking of the weight, over time, sends signals to the tissues of the legs to add muscle and bone mass.

Martial arts

The practice of qigong is an important component in Chinese martial arts. ^[3] It is considered to be a source of power as well as the foundation or the internal style of martial arts. Tai chi chuan, Xing yi and Baguazhan are representative of the type of Chinese martial art that relies on the concept of chi as its foundation. ^[4] Extra-ordinary feats of martial arts prowess such as the ability to withstand heavy strikes (Iron Shirt) and the ability to break hard objects (Iron Palm) are abilities attributed directly to qigong training.

For most people, training in Zhan Zhuang is a complete surprise in the beginning. There are no recognisable external movements, although it is a highly energetic exercise system. In contrast to many other methods, Zhan Zhuang develops our internal vitality & energy in a very efficient way, instead of consuming it as most exercise modalities do.

Zhan Zhuang Chi Kung is practiced in well-balanced standing positions which increase the flow of energy and build up internal strength. The Zhan Zhuang system is based on a unique fusion of relaxation and exertion which stimulates, cleanses and massages the whole body.

For a long time, Zhan Zhuang Chi Kung has been a well kept secret and it is only since the mid 40s of this century that it has been taught and discussed publicly. In Europe, Master Lam Kam Chuen introduced it in 1987. He is also the author of the first book on Zhan Zhuang in the West.

“Suitable for any age or level of fitness”

Zhan Zhuang is one of the most powerful forms of Chi Kung (or ‘Qi Gong’), an ancient Chinese health system that regulates and nourishes the body’s ‘Chi’ or internal energy.

At the heart of the system are a series of standing postures, sometimes referred to as “Standing Like a Tree”. This name was given to the postures by Master Lam Kam Chuen, who first brought the art to the West.

For those who find standing difficult, the postures can be adapted for sitting or even lying down… so absolutely anyone can try!

A little patience is required at first but once you begin to feel the benefits, you will find that Zhan Zhuang can be a treasure for life.

Zhan Zhuang is also the foundation training to Da Cheng Chuan, a very powerful martial art. For martial use or for health, the early training is the same. Like the caterpillar in its cocoon, slowly the body is being transformed from within. In studies Zhan Zhuang has been shown to boost the immune system as well as the blood. Its benefits are felt throughout the body.

The power of the body to heal itself is increased

Because the body’s general health and circulation are increased, the body begins to work better. Digestion is improved, aches and pains are diminished and mind and body become more resistant to stress and worry.

What is Chi in Western terms?

This is a tough one! In my opinion as a student of Chi Kung and Osteopathic Medicine (not an opinion all students or instructors share) I can say that ‘Chi’ is a difficult word to translate. It is an old Chinese word and its closest modern translation is air. Though in many systems of Chinese health care it is known as the ‘energy of the organs’ or ‘all pervasive life force’, similar to how it is described in ‘Start Wars’ movies.

So my take on the translation is something less mystical yet still respectful of the multi-factorial connection to the body. Perhaps it could be viewed nearer to a combination of the physical effects of focusing the mind intently on the body, a mix psychology linking to neurology, leading to endocrinology, effecting immunology. A common pathway and relationship discussed in the research into mind body medicine.

With reference to Chi, such things are observed as more balanced nerve conduction to the area of the body on which focus is directed, this leads to increased blood and oxygenating to the area as a result, especially if the area is previously one of tension. A harmonic balance of less tension and more relaxation is created in the body which will allow fluid and nutrients to move around the tissues.

Simply put, when an area has increased neural activity often from overuse or lack of awareness, the area often increases in tension or tone. When that tone is relaxed either by deliberate practice or by a skilled therapist the tone subsides and the area relaxes and the promotion of fluid circulation occurs, meaning more new nutrients from blood and more waste products taken away via lymph.

Since Chi Kung involves deeper breathing, and deeper breathing brings more oxygen into the body, this can generates a tremendous amount body energy and heat. This heat is often grouped as the term chi, which I believe comes about through Cell Respiration. It seems to me that breathing oxygen and the energy generated from Chi Kung corresponds to the Cell Respiration process. Here is the basic chemical formula for energy production:

Glucose + Oxygen => H2O + CO2 + Heat + Energy(ATP)

This is a very good indication that the oxygen is from Chi Kung breathing; and the energy associated with it is generated from the increase in new circulation of oxygen and the glucose rich fluid in the body’s tissues.

What Are The Benefits?

Calming of the Nerves

Relieving of Chronic Illness

Increased Stamina

Strengthened Immunity

Increased sense of Well-Being

Improved Quality of Sleep

The quality of the blood is proven to be improved

Studies by Professor Yu Yong Nian, at Teh Lu Hospital in Beijing, showed that after one hour of standing in a zhan zhuang posture, patients’ red and white blood cell counts were found to have increased significantly. Increases as high as 3.2 grams of haemoglobin (the blood’s oxygen carrying protein) per cm3 of blood were recorded.

The heart and lungs remain calm

People who practice Zhan Zhuang regularly, often notice that their breathing becomes deeper and slows down. This is true both during and after practice, meaning that the lungs are never over-exerted during training. Electrocardiograph measurements have also shown that the heartbeat usually becomes slower yet more powerful during practice.

Fitness is improved without incurring an ‘Oxygen Debt’

The movement of the diaphragm becomes more powerful, enabling more efficient breathing and also massaging the abdominal organs, thereby assisting digestive function. In one study, measurements of the volume of ventilation were recorded to increase by as much as 33 per cent.

Zhan Zhuang itself seems simple, but it’s content is rich and profound. Doing Zhan Zhuang will have a positive influence on the health of your body and mind even if combat training is not your goal. Through the training of Zhan Zhuang, the body will relax, deep tensions are released and circulation increased. This is why Zhan Zhuang is often used as a therapeutic method in Chinese Medicine. Zhan Zhuang is a natural and “simple” form of exercise and can be adjusted to each practitioner. There are Zhan Zhuang exercises in standing, sitting and lying positions. Weaker individuals can start very simply, sitting or lying and by slowly building up force they will naturally be able to stand up and maintain Zhan Zhuan postures longer and longer with great benefit.

Try a class or find an experience teacher who can show you the beauty of this internal art.

My Personal Sifu – www.sifustevenwilliams.com or find an instuctor in th UK -Lam Association

My Top books on the subject

The Way Of Energy – Lam Kam Chuen

The Way Of Power – Lam Kam Chuen

Traditional Chinese Therapeutic Exercise – Standing Pole – JPC Moffett

1.  ^ Krapp, Kristine M.; Jacqueline L. Longe (2001). The Gale Encyclopedia of Alternative Medicine: Volume 3. Gale Group. ISBN 0787650021.

2. ^ Yang, Jwing-Ming (1987). Chi Kung: health & martial arts. Yang’s Martial Arts Association. ISBN0940871009.

3. ^ ^{a b c d e} Liang, Shou-Yu; Wen-Ching Wu, Denise Breiter-Wu (1997). Qigong empowerment: a guide to medical, Taoist, Buddhist, and wushu energy cultivation. Way of the Dragon Pub. ISBN 1889659029.

4. ^ Li, Lu; Yun, Zhang (2006). The Combat Techniques of Tai Ji, Xing Yi, and Ba Gua: Principles and Practices of Internal Martial Arts. Frog, Ltd./Blue Snake Books. ISBN 978-1-58394-145-4.

Tags: Chi Kung, Lam, martial, merseyside, zhan zhuang