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Katie: Howdy, and welcome to the “Wellness Mama Podcast.” I’m Katie from, and That’s wellnesse with an E on the top. And this episode is all a couple of new instrument I’ve been utilizing for each motion, stress reduction, and respiratory. It’s referred to as Qi Gong, and I’ve not too long ago met somebody, named Lee Holden, who has been instructing this for 28 years, and I used to be actually excited to have him on right here to clarify it to you guys. He first found Qi Gong after practically shedding his capacity to stroll in a sports activities harm and these power practices healed his physique actually rapidly and let him return to athletics in a short time. And so, he determined to commit his life to learning and instructing these practices. And he’s now often called the accessible Qi Gong trainer, and he has taught thousands and thousands of individuals this on PBS, by way of DVDs, and thru books as properly.

And as we speak, we undergo what Qi Gong is and the way he realized it, the way it impacts our bodily and emotional states, his personal restoration, how he used this instrument himself, why nearly 90% of docs’ visits are stress-related, and the way issues like Qi Gong and even simply respiratory and meditation can have such a profound bodily impact, and a lot extra.

I’m actually excited for this as a instrument. I feel issues like this had been actually useful to me once I was recovering from autoimmune illness and in my intense weight reduction section as a result of I used to be being very light with my physique, and practices like this allow you to get motion, and observe your respiratory, and discover a calmer inside house with out placing a variety of demand on the physique, particularly if it’s going by way of any bodily challenges on the time or simply wants time to get better.

So I hope that you’ll take pleasure in this interview as a lot as I did, and I hope that you just’ll try a few of the assets from Lee which can be talked about within the present notes at Like I discussed, I’ve simply began utilizing Qi Gong as a motion observe, and I’m actually having fun with it, and I’d be curious to listen to from any of you who resolve to strive it as properly. So let’s leap in and meet Lee. Lee, welcome. Thanks for being right here.

Lee: Hey. I’m so excited. Thanks, Katie.

Katie: I’m excited, too. I bought to satisfy you in individual not too long ago and have a very enjoyable dinner dialog, and knew instantly I wished to share you on this podcast, and in addition selfishly be taught extra myself, as a result of we solely had a pair hours to speak, and I’ve been delving into your work and wanna continue to learn. So, to start out overseas, I feel this can be a idea I wasn’t that conversant in, I had heard of, and didn’t actually know a lot about till I met you. So, to start out actually broad, are you able to form of clarify what qigong is?

Lee: That may be a good query. You recognize, typically I say the toughest half about qigong is how one can spell it, as a result of it’s spelled, Q-I-G-O-N-G. “Qi” means power. It’s your life drive power. And “gong” merely means to work with. It’s a ability at working with life drive power. Now, what’s life drive power? It’s all the things. It’s the power of your physique, like your well being, your vitality. How a lot power do you’ve gotten, proper? It’s your feelings. What are we feeling? What’s the high quality of your power? So, there’s a giant distinction between any person who’s stressed, offended, annoyed, and agitated, to any person who’s joyful, at peace, in a joyful state. That’s a distinction in high quality of power, and I feel all of us can perceive what that’s like.

After which there’s the power of our thoughts. What’s the standard of our ideas? What are we fascinated with? After which, how do these all affect one another? How do our ideas affect our feelings? How do our feelings affect our our bodies? And that’s the ability, the “gong,” of working with life drive power. So, actually, it’s a observe of working with all of your self in life. You recognize, typically I inform folks “qi” means aliveness. It simply merely means this drive that retains us alive. It’s pointing on the path of who we’re, and who we’re is mysterious. As a result of we nonetheless don’t know the way the guts continues to beat. What begins the guts beating within the first place? What’s this mild in our thoughts once we shut our eyes we are able to see photographs? We’re very mysterious, energetic beings. And that’s what qi actually means, and the way can we optimize it so we are able to lead joyful, wholesome, fulfilling lives.

Katie: And I’ve a sense I’ll find yourself sharing a few of my story, too. I’ve shared a little bit bit on this podcast earlier than. However I really feel like within the Western world, we’re sometimes extra educated on the bodily facet and the medical facet. And I definitely have been by way of my very own journey of realizing simply the significance of the connection of the energetic facet, and the emotional and religious facet. I’d love to listen to a little bit bit extra about your story, and the way you bought into qigong and into Jap drugs as properly.

Lee: Fantastic. You recognize, it began with an harm. You recognize, typically these adversities in life lead us to some wonderful new paths. You recognize, I used to be a collegiate soccer participant. I used to be simply beginning. I felt, , wonderful, so enthusiastic about my season arising, and on the second recreation, any person took out my legs. I landed on my tailbone, simply utterly put my again into spasm, ruptured some discs. And the docs stated I used to be out for the season. You recognize, I had the cortisone photographs, I took the painkillers, and the ache really didn’t go away, but it surely did give me a stomachache. And I had this horrendous stomachache from the painkillers, and I used to be like, “There’s gotta be a greater means.”

And once I was a child, I studied martial arts, and I remembered vividly this martial arts grasp. He broke a giant stack of bricks, and he informed me that the best way he did it was with qi. And I stated, “Oh, I wanna get me a few of this qi.” I went again dwelling, and I noticed this man, and he gave me acupuncture. He put some needles in my again. He confirmed me some qigong workout routines. He confirmed me how one can stretch. He confirmed me how one can convey power to that individual space. It was the qi that was gonna assist to heal the physique. And actually, in two or three therapies, I used to be 95% higher, and I used to be taking part in once more. And once I was taking part in, earlier than each recreation and earlier than each observe, I’d do these unusual workout routines. My teammates had been like, , teasing me and stuff like that, however they began doing them, too. And, , it was actually a catalyst for me. I used to be like, “I wanna do that. That is one thing I wanna do. I wanna educate folks how to do that,” as a result of I wasn’t seeing anyone studying these expertise. And as I delved into it a little bit deeper…, on the time, I used to be learning psychology at UC Berkeley.

So, two years into learning psychology, I hadn’t realized one approach on how one can make anyone really feel any higher, and as I began to review qigong practices, and Jap philosophy, and meditation, every approach was designed to make you’re feeling extra related to the second, to who you might be, and how one can remodel, , ache, pressure, tightness, stress, anger, frustration, again into one thing that feels actually good, again into therapeutic power, again right into a state of inside peace, or contentment. And so I simply stated, “That is what I wanna do.” So once I graduated from school, I used to be employed as a ghost author by one of many world’s foremost authorities at the moment on qigong, Jap philosophy, and I did about 20 journeys to Asia, and I wrote about eight books for him. Alongside the best way, I’d cease in China, and Japan, Indonesia, and examine with varied masters, and form of put all of it collectively and say, , “How can I share this with my associates on the soccer workforce? How may I share this with folks in Silicon Valley, employees, mothers and dads, mother and father? Folks may use this data, these methods, to make their lives higher.” And that was what I used to be keen about.

Katie: Yeah. I’m curious should you encountered skepticism alongside the best way on that, as a result of I’ll admit, for a few years, I’d have been skeptical of lots of this stuff. And I did all these bodily issues with the nutritional vitamins, and the dietary supplements, and weight-reduction plan, and all of that, attempting to repair my well being issues, and for me, it wasn’t till I addressed the inside facet, and form of bought my physique in alignment. It adjusted to match my religious, emotional inside image with out practically as a lot effort as I had been attempting to place into it once I was simply addressing the bodily facet. However I spotted that is considerably a brand new idea. I do know you’ve largely introduced this to the Western world, and I provide you with a variety of credit score for that. However I’m curious, do you continue to encounter skepticism, or perhaps individuals who simply don’t perceive? As a result of it, I feel, could be exhausting to wrap your head round when it doesn’t really feel as tangible as, like, taking a painkiller, for example, or, , one thing we are able to simply goal. So, I’m simply curious should you nonetheless encounter that.

Lee: Completely. And, , I really like that. Really, I really like that wholesome skepticism. Skepticism with an open thoughts, as a result of no matter system, no matter paradigm you’re , Western, Western drugs, analysis, quantum, Jap, we at all times run into the mysterious. We don’t know. You recognize, we’re studying new issues each day. And what’s thrilling about our time is that is historical philosophy, this Jap drugs, and Western analysis are all coming collectively. It’s a giant convergence proper now. We’re beginning to speak about the identical factor from two completely different paradigms. And I feel this can be a very thrilling time, the place we are able to show, or we are able to objectively have a look at, Jap methods and see their relevance.

Now, only a fast story. So, I’m an acupuncturist now. You recognize, flash ahead from my story, , 15 years. This spouse brings her husband in to see me, as a result of she had a variety of success with acupuncture. She brings her husband. Her husband’s an MD. He’s like, “Simply so , I don’t imagine in any of these items, however my spouse gained’t cease speaking about it, ‘You gotta go see Lee. You gotta go see Lee.’ So I’m simply right here to appease her. You don’t even should do something. I’m simply gonna lie on the desk.’” And I stated, “Nicely, whilst you’re right here, why don’t I simply put some needles in?” He had shingles, so he was in super quantity of ache. You recognize, I put in about seven or eight needles, got here again, , 30 minutes later, took the needles out. He was like, “Thanks. You recognize, this isn’t gonna do something.” However per week later, he comes again in. His spouse was form of smiling, and I stated, “Okay. Let’s convey him again.” So he comes again to the room, and he goes, , “Simply so , I nonetheless don’t imagine on this, but it surely’s the one factor that’s working.”

So, , there’s a hurdle in our minds. And also you stated it, Katie. You stated, , we actually are targeted on the target, on the issues, on the fabric actuality, however there’s one thing behind the scenes. You recognize, Western drugs is like trying on the home equipment in your own home, and Jap drugs paradigm, you have a look at the wiring, on what the facility is to these home equipment. So, for instance, we’ve got our cardiovascular system, our respiratory system, our digestive system. Nicely, all of those methods want energy, and that was referred to as qi. It’s these invisible power networks referred to as meridians, that energy up all the things else, and that power is expounded to each side of your self. In order that’s why your ideas very a lot affect your bodily actuality. That’s why your feelings are one of many key components to well being and vitality.

And also you’re not alone in your expertise, as a result of most individuals attempt to work with a bodily drawback by taking a bodily substance, , painkillers. And what occurs, they’ll work, however they’ve unwanted effects. And we’re not addressing the foundation trigger. So, in Chinese language drugs, they are saying, “Let’s handle the foundation trigger.” What’s the root trigger? Typically, some form of emotional stress, a way during which we’re fascinated with our life in a disconnected means that influences the physique. Now, right here’s instance of how Western analysis is available in. Now, Western analysis says, “How influential is stress on our bodily well being?” As a result of earlier than, we stated, what? Emotional stress has no affect in your bodily physique, though we as folks intuitively know that once I’m stressed, one thing goes haywire in my physique. In order that they checked out this, as a result of they wished to know, by way of firms, if stress was making their employees much less productive. And, in truth, it does, and it does tremendously. Now, once we have a look at stress analysis, we are saying 89% of main physician visits are stress-related. Meaning nearly 90% of why you go to the physician, some bodily drawback has its roots in stress.

They are saying, “What about genetics?” Genetics is often the factor that we’ve got to concern, as a result of if my mother and father had it, and their mother and father had it, then I’m prone to get it. Nicely, genetics is just about 5% of the the reason why we’ve got one thing. So, a complete new physique of analysis on epigenetics, it’s the stress that activates the genes that creates that actuality in our bodily. Clear the stress, these realities don’t manifest. And so, stress was the foundation reason for a variety of issues. How can we, because it’s stated in qigong, remodel stress into vitality? And that’s that transformation, it’s our capacity to cope with stress, or to interrupt the behavior of hectic considering and hectic responses. Now, qigong’s gonna ask you a query. How do you reply to life with leisure, versus stress, pressure, and tightness? As a result of leisure is a a lot larger stage of ability than responding with stress. Now, we are able to all ask ourselves, “Hey, once I get stressed, what do I do?” Often, we maintain our breath, we tighten our neck and shoulders, and we get a variety of pressure and tightness in several areas in our our bodies. In order that’s our ability set, breaking the cycle of stress within the first place, or, once we discover that we’re getting stressed, how can we remodel it again into vitality? As a result of power can at all times be shifted from one state to a different.

Katie: I’d love to speak a little bit bit extra perhaps in regards to the specifics and the way you try this with folks. I do know we bought to speak a little bit bit about this in individual, and in addition perhaps the concept of how does this work, perhaps the acupuncture facet, should you may form of delve into that. It’s thrilling to see, such as you, I’m seeing this within the analysis. It’s humorous to me that we now want science to inform us that stress is unhealthy, or that stress impacts the physique, however we’re seeing a lot of it. And also you talked about the power facet. I’ve learn books like “The Physique Electrical” that speak about how the physique is an electrical, like, it’s an electrical physique. And so it makes full sense that nerve impulses and feelings are going to have an effect on that. And it’s additionally, , we’re seeing the analysis on how meditation, for example, could be so profound. And I really feel like qigong is one other wonderful instrument I’m simply now studying in that toolkit. However are you able to stroll us by way of form of, perhaps, to assist folks wrap their head round how that course of works within the physique?

Lee: Yeah. You recognize, qigong is like meditation, it’s like yoga, it’s like train, and it’s additionally power work. So that you get all the advantages of meditation, yoga, train, and power work in a single observe, and once you mix it, there’s one thing that occurs. There’s an alchemy to this observe, the place we really feel extra holistic, and that is key to our well being and concord. We really feel separated inside ourselves, and it’s mirrored in our drugs, it’s mirrored in our life. For instance, if we’ve got emotional stress, we go see a psychologist. If we’ve got ache or issues in our physique, we go see the physician. However neither considered one of these well being practitioners speak to one another. If we’ve got a religious challenge, we regularly go see, , we go to the church. We go see the rabbi. We go to see whoever. However no person is speaking, in order that we don’t see the interconnections. We don’t see the holistic side of it. So we really feel fragmented. Our minds and our feelings are disconnected. Our feelings and our physique are disconnected. And this creates a way that we’re fragmented inside ourselves. So, this drugs works holistically, as a result of we see the connections to all the things, the connection between minds, feelings, and physique. And that creates a profound impact. Once we handle emotional stress. For instance, pressure in your neck and shoulders releases. You may sleep higher. Since you sleep higher, you’ve gotten extra power.

So the unwanted effects of doing a observe like qigong is a cascade of optimistic results, the place we simply really feel a complete lot higher in our lives. That’s what occurs once we work with power. So, power is prime to who you might be. Take, for instance, the best way we have a look at our our bodies. Our our bodies is a neighborhood of 50 trillion cells, and if we have a look at every a kind of cells, they’re made up of molecules. These molecules are made up of atoms. Atoms are the muse of our bodily physique. However once we have a look at an atom, it’s nothing however 99% empty house, a vibration, of fluctuations of power. So, why does it, we really feel like we’re stable, proper? We are able to contact our our bodies. We really feel fairly stable. Nicely, these atoms are transferring at such a excessive frequency, it’s like a fan transferring actually quick. And I heard a scientist stated that the electrons transfer at 600 miles per second. I don’t know the way they bought that quantity with the little, , mobile radar gun. However 600 miles per second is a astronomically quick pace. And all these atoms in your physique give this sense that you’re a bodily being, however actually, we’re energetic beings.

In order that’s, once we have a look at it from a Western perspective, we are saying, “Hey, we’re empty house. An empty house of vibration.” We have a look at an Jap energetic perspective, they usually stated, “Look, what actuality is, is just a part of the image,” as a result of your 5 senses solely provide you with a little bit little bit of an image, like trying by way of a keyhole and attempting to soak up the entire panorama of the room. There’s way more to actuality than your 5 senses let you know. And that rather more is that all the things is power. And that’s what the Jap grasp stated. Let’s work with the power to create this cascade of optimistic unwanted effects that create a sense of wholeness, not solely inside your self, however with life on the whole. And once you really feel entire inside your self, guess what? We deal with one another kinder. We don’t disrupt the power of the planet. We really feel like there’s a concord and a synergy between who we’re, how we present up, our communities, each with one another, with animals, with nature throughout us, after which there’s concord.

Once we really feel separated, we would like only a fast repair, our minds and our bodies are disconnected, and we really feel disconnected from our supply of power, the Earth, nature, and the universe throughout us. So it has deep implications as we begin to work with power. We begin to really feel the interconnections. We begin to really feel the unifications and the wholeness of life, not the separations. And once we really feel separated, we begin to really feel, , emotionally disconnected. We begin to really feel disconnected from one another, and we can also really feel very lonely, down, or depressed. And I feel it is vitally related in our time proper now, once we’re being separated, and individuals are feeling a variety of psychological, emotional points due to a pandemic, and the way can we get reconnected to ourselves to who we’re? As a result of, in actuality, who we’re is kind of magical. It’s fairly miraculous. And to drop into the magic and the thriller of who we’re, hastily, opens us as much as curiosity, and to our energy and potential that we are able to faucet into.

Katie: I really like that rationalization. And once you’re speaking about atoms, that was such an enchanting factor for me to be taught not too long ago, and the comparability I’ve used to clarify it to my youngsters is, , should you had a ball on a string, or, like, a glow stick…youngsters like to spin glow sticks at the hours of darkness. For those who spin it quick sufficient, it seems to be like a stable circle. It’s not. However it seems to be, and perhaps would even really feel like that on a really small scale, as a result of it’s transferring so quickly. And it’s just a bit bit wild to suppose our entire our bodies are literally this gigantic interconnected ball of motion. The place we consider it as, like, an unchanging stable actuality. And once you consider all the things being so energetic within the physique, it is smart that when you may affect that, even on a small stage, it might have a very dramatic shift within the physique.

You’ve additionally talked about stress a pair occasions, which, the general public listening are mother and father, so this can be a very related subject. You stated nearly 90% of docs’ visits are stress-related. And we all know, after all, in America, we see all of the stats about all the things, all these well being issues being on the rise. We all know that stress is at epidemic proportions at this level. And so, I’d like to, like, speak extra in regards to the stress facet and the way this physique change is occurring. I’m wondering, is it, like, a shift into parasympathetic that permits additionally in a bodily sense, , stress hormones to equalize into correct ranges, digestion to enhance, sleep to enhance, or is it one thing even, a distinct stage than that?

Lee: Yeah. I really like that. We’re simply all large large glow sticks, . We’re made out of sunshine and power. That’s the factor. We’re made out of the identical power that comes from the celebs, and the starlight is inside us. And so, how can we optimize our power? You recognize, qigong was referred to as the artwork of stopping illness and prolonging life. Stopping illness and extend… So, how can we stop? We handle our stress. That’s primary. We nonetheless don’t fairly know the way to do this. How can we remodel stress into vitality? These are ability units that aren’t taught, as a result of we’re so closely targeted on the target world and on the exterior. And we are able to reorient to provide some credence to our inner panorama, to our inner actuality, to are likely to that first, as a result of you’ve gotten energy inside your self. And the place we really feel powerless is usually within the exterior world. There’s all these issues, environmental, pandemic. We really feel powerless. Once we really feel powerless, we really feel stressed. Our pure response to regain energy is to do one thing inside ourselves. In order that’s why folks tighten up their muscular tissues. That’s why folks begin to maintain their breath, as a result of they’re going into survival mode.

And, Katie, you stated it, it’s about your nervous system. How can we change from sympathetic stress mode into parasympathetic leisure mode, “relaxation and digest,” because it’s referred to as? Nicely, there’s some quite simple issues that we are able to do. One, we are able to change our respiratory, as a result of your physique and your thoughts are a mirrored image of your respiratory patterns. The truth is, once you breathe completely different, your thoughts is eavesdropping in your breath, to know what’s occurring in exterior actuality. Is my life being threatened? You recognize, stress response is great in case your life is being threatened. You’re strolling down a darkish alley. You’re nose to nose with a grizzly bear. You’re standing on the sting of a cliff. That may be a good time to enter stress response. You recognize, combat or flight is there for an excellent motive, however it is vitally emphasised. So, your primary precedence, in your nervous system, in your biology, is survival. And we develop into so adept at surviving that we are able to look into the long run, and we are able to say there’s doable risks in these future eventualities. And we convey these risks again to our current second. Regardless that we’re completely secure proper now, we’re gonna mission our minds into the long run, “What if this unhealthy factor occurs? What if the inventory market crashes? What if this? What if that?” And we convey it again into the current second, and we take all that stress, and we internalize it.

What if we may look into the long run and say, “I’m gonna deal with all these thrilling, great issues that occur”? In qigong, we are saying, “The place the thoughts goes, power follows.” And the place the thoughts goes, if we glance into the long run, and we are able to begin to say, “That’s what I’m impressed to do. These are the thrilling issues that I’m gonna begin to visualize occurring,” we convey again a complete completely different form of power into our current second.

So, hardwired, in your nervous system, survival mode, and it’s very turned up. We’re very keyed and turned as much as survival mode. That’s why we have a look at adverse. That’s why we are able to take note of adverse information. You recognize, you look within the newspapers, there’s not optimistic information, as a result of we’re not hardwired to have a look at the optimistic. It’s not even attention-grabbing to us. So we’ve got to coach it. Happiness could be very low on the listing on the subject of survival. So we’ve got to retrain our means of life, after which hastily, we are able to begin to domesticate. You recognize, power work is sort of a gardener. You’re cultivating power. We have to compost the outdated. We have to put it in the fitting place, like fertilizer on the bottom. If we wanna develop a backyard filled with flowers, greens, and fruit, we have to know the place to place the power. In any other case, we’re taking this compost, and we’re placing it in the home, we’re throwing it at our neighbors, and it’s not helpful in the best way that we’re working with our psychological/emotional power. And once we can put it to use in the fitting means, hastily, we’ve got an exquisite backyard the place we’re feeling wholesome.

You recognize, right here’s the important thing to your viewers. You may really feel excessive ranges of power, joyful, robust sense of vitality, and actually related to your life’s objective or success, whether or not you’re, , going to work, whether or not you’re mother and father. I imply, particularly mother and father, as a result of no person realizes how difficult being a dad or mum is. You recognize, I’ve an toddler and twin 13-year-olds. And that form of gamut, , the challenges of getting an toddler, I imply, , Katie, and having youngsters. Once you really feel centered and energized, you present up as a dad or mum utterly completely different than should you’re depleted and stressed. You recognize, once we’re energized, we’ve got that calm sense of being centered. We can assist to information the power. You recognize, they could be combating, they could be irritated, however lets say, “Hey, let’s simply calm down.” We are able to skillfully assist to information the circumstance, reasonably than yelling and screaming and slamming doorways. You recognize, that doesn’t really feel good to anyone.

So, what I really like about this type of work is that it interprets straight into your life fairly instantly, and helps us to be extra skillful at working with our personal power and the power of our households, as a result of being expert in a excessive, form of, peak efficiency state is not only for athletes, entrepreneurs, CEOs, professionals. It needs to be peak efficiency for parenting, as a result of that’s the basis of who we’re as a society. I imply, that is so necessary. How we increase these lovely younger youngsters is so, so necessary. And I do know, for myself, once I really feel energized, and once I really feel centered, I present up a lot in a different way than I do if I’m stressed and depleted. And I’ve been capable of practice and educate mother and father so many ability units that they only really feel like, “Oh, now I’m having fun with my parenting.” Once we’re depleted, it’s very exhausting. We’re simply getting by way of it. And it’s a giant, large distinction.

Katie: Yeah. Completely. I really feel like for mothers listening, particularly, the mother’s emotional state tends to ripple into the entire household. And I really like that you just introduced that up about, , it shouldn’t simply be CEOs and high-level athletes and entrepreneurs who’re capable of function on this state of move. Actually, essentially the most impactful folks to expertise which can be the mother and father, as a result of then we’re additionally instructing these tangible expertise to our youngsters, and this has a ripple impact. I additionally love that you just introduced up the concept of, , projecting the thoughts into the long run and being concerned in regards to the future, or, it may apply to dwelling previously and rehashing previous stuff. And the necessary level I’ve realized in that’s the physique doesn’t know the distinction. The physique reacts. It doesn’t know the distinction between, like, you’re confronted with a tiger proper now, and also you’re sitting right here ruminating on stress which may occur sooner or later. So that you’re having all these biochemical reactions once you don’t have to.

And so, I feel, like, simply the attention of that may cease, or begin aid you unpack that course of. Such as you, I feel the information is a good way to perpetuate that stress, if you wish to keep within the state of combat or flight. And I typically reply the query when folks say, “What’s the only most impactful factor I may do for my well being?” I’m like, “Nicely, there’s quite a bit, however flip off the information.” That’s a giant one. As a result of your physique doesn’t know the distinction between I’m in bodily hazard proper now and different individuals are having this unhealthy expertise internationally. And also you don’t get that house for that stress to go away. I’m curious, do you see HRV adjustments, or have they ever studied HRV adjustments when folks implement practices like qigong?

Lee: Yeah. Completely. These are such nice factors, Katie. We’re stressed about our personal lives. Then we activate the information, we have a look at our telephones, and we’re bombarded with what we’d consider as adverse power, and adverse notion, as a result of, as we understand one thing, it adjustments our biochemistry. Or, one other means of claiming it, it adjustments your power. Now, stress, by way of Chinese language drugs, qigong, we’ll say it creates stagnation of power. It’s like sitting in site visitors once you’re late. That may be a excellent instance of stagnant power, the place stress from the surroundings begins to infiltrate. However right here’s what you are able to do. You will get extra skillful. Once you acknowledge stress, what I need folks to do is as a substitute of tightening up, I need you to calm down extra. Once you’re sitting in site visitors, once you bought that assembly, when issues are stressing out, your youngsters are going loopy, I need you to calm down extra. Can I calm down into this? And might I take a sluggish, deep breath? As a result of as you sluggish your breath down, that stress in your surroundings won’t infiltrate your system. So, sure, let’s attempt to restrict the stress that is available in, however we’re in fashionable life, the place stress is throughout us. I need you to additionally develop into higher at managing and coping with the stress that’s there, so that you don’t should contract, tighten up, and go into that stress mode.

Katie, you talked about HRV, coronary heart fee variability, proper? Coronary heart fee variability is, when that’s excessive, it’s displaying that we’re managing life stresses properly. Internally, we’re extra in that parasympathetic state. So, a few my college students, that is some years in the past, they had been a few of the first to market on an app on measuring coronary heart fee variability. So they’d convey it into my classroom. This was again once we may have large, reside lessons, and all of us bought hooked as much as it. And fairly splendidly, coronary heart fee variability went means up with qigong observe, means up. And we haven’t studied it sufficient, however these are the sorts of issues that I feel could be great to start out to have a look at. How can we begin to herald organizations like HeartMath into qigong observe? As a result of we all know, should you have a look at HeartMath, they examine coronary heart fee variability, they examine the guts in an in-depth means. And guess what? Their analysis is displaying and pointing to what the traditional masters have talked about from all completely different cultures, from Tibetan Buddhism, to Indian yoga, to Chinese language qigong, that meditation, that power work, the sluggish respiratory, the breath work practices, all assist your coronary heart, and that your coronary heart is way more than only a pump that circulates blood.

It’s an incredible instrument, that tunes you to life throughout you, and that they’ll measure your coronary heart, your specific frequency. They’ll say, “Katie, I’m gonna measure your coronary heart fee,” and it may be 15 toes away from you, and it’s an electromagnetic signature that’s distinctive to you. So, on the house throughout you, that power out of your coronary heart is clearly you, like a fingerprint. And that is fairly wonderful, as a result of it’s not something bodily. It’s your power subject. Identical to the Earth has an power subject, referred to as gravity, you’ve gotten an power subject, and we tune into that, that coronary heart power, from different folks, and we are able to sense and really feel their feelings earlier than they even begin to communicate. That’s why, , greater than 80% of communication is physique language. We really feel folks, and it’s this coronary heart power that we’re beginning to really feel.

And once we tune into the guts, and we are able to work with the guts’s power, hastily, we’re residing from and following our bliss, and understanding how one can dial that coronary heart power into pleasure and happiness, as a result of your coronary heart is sort of a radio receiver. There’s all types of frequencies out on the planet. Plenty of them are on the channels of stress, frustration, and anger. How can we tune in to that frequency of pleasure, of happiness, of bliss, of inside peace, of inspiration? Nicely, we tune into it, as a result of, with these many, many decisions on the market, you must take heed to the station that you just wanna be on. And I don’t suppose many individuals know how one can get their arms on that dial and switch it. Life is dictating what station and what frequency, what’s music is taking part in by way of your entire system. And infrequently, we’re on a station that we don’t actually take pleasure in. So qigong and these practices of meditation lets you be in contact with the selection maker, to get on that frequency, in order that your physique is harmonious. You’re on a station that sounds actually good. I imply, a variety of us are on, , heavy metallic music, and we don’t wanna be. We wanna be on some easy jazz.

Katie: And I feel typically we don’t even understand we’ve got the flexibility to vary that. That’s the necessary level that I really like a lot about this. Since you talked about these, like, Buddhist masters and these monks. And whereas I would, as a mother, fantasize about with the ability to go reside in a very silent monastery for a 12 months, that’s not the fact of life is in motherhood. And I really like that this can be a tangible means, that doesn’t take all day lengthy, as a result of we nonetheless have the interplay and the realities of each day life. However it’s a solution to begin to pull in a few of that consciousness and people advantages, and to show it to our children. I’d like to form of delve into how this can be utilized in a household surroundings, and particularly with youngsters, as a result of, as you’re talking, I’m like, “Sure, it might be great for us as mothers to have the ability to reside on this house of pleasure and bliss and peace.” And likewise, are you able to think about a life the place your youngsters live in a state of pleasure and bliss and peace? And I do know you do that along with your youngsters. So let’s speak about how this could be a actually helpful instrument inside households.

Lee: Yeah. That’s great as a result of, , we are able to’t…I imply, one approach is to separate ourselves. We go on a retreat. We go on trip. We get away. You recognize, we’ve got a mother’s weekend away, a dad’s weekend away. You recognize, not to mention a 12 months, , in a monastery, the place we’re, , meditating for hours on finish, and getting away from all of it. I feel the true take a look at, actually, is can we keep relaxed in our dwelling surroundings? Can we keep centered and, , resourced within the challenges and adversity of contemporary life? Now, there’s a few advantages from doing that. One is that we problem ourselves. Via stress, we get stronger. Now, this will occur. We are able to get stronger by way of stress if we’re not depleted. So, it’s about nearly like going to the monastery each day, for a couple of minutes. Go to your joyful place. Discover a observe the place you’ll be able to say, “Hey, mother wants 30 minutes to do her respiratory, her meditation, her qigong, to recharge and replenish her power.” You then come again into your day extra environment friendly, extra easy, extra centered, extra grounded, and also you’re a greater model of your self, as a result of we’re all not the model we wanna convey into the world once we’re depleted. So, recharging is among the first steps that we are able to do, and having a recharging, a replenishing observe each day, with the intention to be at peak efficiency as a dad or mum.

Now, how can we get our children to do it? As a result of they’re, youngsters, even me, they are saying, “Do we’ve got to?” “Okay. Come on. Let’s do some qigong.” “Do we’ve got to?” It’s a little bit little bit of a difficult… You recognize, I really feel like I’m a Jedi…attempting to be a Jedi Grasp with my youngsters, to attempt to say, “Hey, how do I get them to do wholesome issues? How do I get them off their telephones? How do I get them out in nature? How do I get them maintaining a healthy diet?” And these are all very difficult circumstances to get youngsters to do this stuff. Nicely, there’s some easy issues. I typically ask them what they wanna do first. “Hey, what do you wanna do?” “I wanna go play with my associates. I wanna go do such-and-such.” “That sounds nice. Let’s make that occur for you. Right here’s what I’d such as you guys to do. How about you guys get to go play with your folks, however first, we do 15 minutes of qigong?” Okay, nice. Now we’re in a harmonious win-win circumstance. Like, for instance, yesterday I bought them to go on a motorcycle journey within the redwood forest. We stopped at a bench, and we did a meditation. Then they bought to go play with their associates. Typically I really feel like that’s…I simply really feel so, like, victorious once I’ve gotten my youngsters to do one thing actually wholesome, they usually’re into one thing like that.

Now, I do have some qi youngsters applications, and I’m even speaking to public tv. You recognize, I’ve a protracted historical past of working with PBS, with qigong, and we’re even speaking a couple of qi youngsters program. And I’m actually enthusiastic about that as a result of it’s true. I really feel like, can we convey these ability units to our youngsters, when they’re being bombarded, way more than you and I had been, with all types of issues by way of social media, by way of their associates. And it’s not like we are able to…we are able to’t shelter them from all that stuff. We gotta increase smarter, extra well-adjusted, extra in-tune-with-their-choice-maker youngsters. And we are able to try this, , as households. And it’s about planting seeds, .

So, each night time earlier than we go to mattress, I placed on a little bit, , five-minute meditation for them. Each morning we stand up, we attempt to do, , 5 to 10 minutes of qigong. It doesn’t should be a giant, lengthy factor, but it surely’s simply these, , reinforcing optimistic issues. And guess what? They have a look at the way you present up, they usually tackle how we present up. So if we’re agitated, stressed, however we’re saying, , a few of the proper issues or the optimistic issues, they’ll actually observe your state of power. So I at all times discover it extraordinarily useful for us as mother and father to get ourselves in calm, relaxed states, and useful resource states, as a result of they do choose that up. I do know that’s quite a bit, and I do know we don’t at all times present up as our greatest model, and that’s okay. It’s about observe. It’s about saying, “Oh, what? As we speak I bought actually irritated. I bought agitated.” Typically once I try this, I speak to my youngsters, , “Hey, sorry I talked in the best way that I did.” They usually can see the humanness of it, they usually can say, “Oh, it’s okay to express regret. It’s okay to apologize.” And we find out about forgiveness and compassion.

So we’ve got these sorts of conversations at their younger ages, and I discover that extraordinarily useful and useful. You recognize, I really like doing this work with youngsters, and myself, in these difficult circumstances of operating just a few companies, and parenting, and determining how one can get lunches packed, and all the things else, and, , time. However can I keep in these moments and circumstances with sluggish respiratory, from my middle, in a relaxed, extra easy move? And that seems like, , I simply dropped my youngsters off this morning, and I felt like wow, bought the lunches packed, that they had a wholesome breakfast. We did a couple of minutes of qigong. I felt like that was an amazing success. It doesn’t at all times occur, however when it does, I really feel actually empowered inside myself.

Katie: Yeah. And as mother and father, we are able to solely management, clearly, our personal facet of the equation. The underside line is on the finish of the day, you’ll be able to’t drive a toddler to do something, particularly, should you suppose you’ll be able to, strive with a two-year-old. You may’t. But when we alter our facet of the equation, and we’re extra harmonious, and peaceable, and calm, they’ll reply to us in a different way than if we’re additionally amped up and harassed. And I feel on the subject of getting youngsters to do something, it relies upon a little bit on their ages. Like, with my little ones, all I’ve to do is I do the factor, after which they wanna do it with me. So if I sit down and draw, my youthful 4 youngsters all come draw with me, or if I do qigong, they arrive do it with me, as a result of they’re curious. The older ones have extra autonomy, extra independence. It’s much less of that crossover, however nonetheless, simply, such as you stated, doing it and modeling it’s at all times the largest step into getting them to at the very least be open to the concept. And I feel, prefer to your level, if we are able to change our personal power and our personal interplay, that additionally…they’ll reply in a different way, even when it’s simply very delicate over time.

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I’ll be sure that we hyperlink to your applications, as a result of I’ve simply began doing them. I’ll hyperlink to them within the present notes. However perhaps give us an outline of a few of them, and the way folks can implement them, and in addition some other enjoyable tasks you’re engaged on proper now. I do know we’ve talked a couple of couple.

Lee: Okay. That’s great. You’re talking of two-year-olds. Are you aware how when you’ve gotten your 2-year-old in your lap, they usually…for no matter motive, they get up actually quick. Nicely, my 2-year-old, she’s now 10, however she stood up actually quick, and he or she hit me within the jaw, and I bit my tongue. And so my tongue is bleeding, I’m simply, like, seeing stars, and he or she checked out me, and he or she stated, “Would you like me to place some qi on it?” And I used to be like, “Oh, okay. They’re already talking the language of qi already at two.” So, I like simply to introduce, such as you stated, simply sprinkle it in, as a result of even your youngsters, they’ll stroll by, they usually’ll have a look at you, they usually’ll suppose it’s form of bizarre. However guess what? They plant the seed, and you’ll speak to them about it, and you may get them to strive a little bit bit. And, , I feel simply introducing, and having these seeds planted, and to have a distinct form of language, a language of power, and, , when they’re stressed, to have the ability to take a sluggish, deep breath, and simply easy issues, they go a great distance within the lifetime of an adolescent, and we don’t even understand how a lot stress is on them.

So, yeah, I feel within the present notes, I feel we’ve got a pair issues for you. We have now a 30-day problem. As a result of we all know how busy mother and father are. Thirty-day problem is 7 minutes a day. And also you don’t even should do it day-after-day, but it surely’s, every routine, for 30 days, is 7 minutes. It’s the identical period of time as your snooze button. You may at all times discover seven minutes whilst you’re cooking. And these are these seven-minute routines of qigong that simply assist to rework stress into vitality, to provide you a lift of power, that will help you along with your respiratory, to provide you a little bit transferring meditation. And I discover that extraordinarily useful, and it creates a behavior.

You recognize, I at all times say, for me, I don’t have the time to not do qigong, as a result of once I do qigong, I’m extra environment friendly. It seems like all the things flows higher. And I do know to carve out, typically, , half an hour or an hour in your day could be fairly difficult, in order that’s why we created the seven-minute, simply to get folks in contact with that observe. We even have a two-week trial, a free two-week trial to my video class subscription, and also you simply mainly get to take class with me thrice per week. And there’s at all times, , eight lessons on that subscription that you just get to strive. You may come reside, or you’ll be able to simply tune in every time you’ve gotten time in your schedule. And we break that right into a 20-minute routine, or an hour of qigong, and a 15-minute meditation, thereabouts. And so you’ll be able to dive into form of what matches your day and what matches your timeframe.

And sadly, I’ve to apologize to your viewers, as a result of this observe could be fairly addicting. As a result of once we begin to really feel extra power, we’re like, “Sure. All people needs extra power,” and it could actually actually cost you up with much more power, and it feels actually good. The excellent news is it actually works. The unhealthy information is that you just really should do it. It doesn’t are available only a tablet. And the explanation I like that’s as a result of it’s so empowering, that once we say, “I’ve a headache. My neck and shoulders harm. I’ve digestive points,” qigong is a observe of self-healing. And it’s necessary to do not forget that your physique has super therapeutic energy, and once we get out of stress, we get into leisure mode, your physique self-organizes. It begins to rewire, and it begins to activate that pure therapeutic energy that all of us have inside ourselves. And that’s the gorgeous factor about this observe. So, we’d love for folks to strive it, that 30-day problem, or simply leap on that 2-week free subscription and are available to class with me, and provides it a strive for your self, and see how wonderful you’ll be able to really feel once you begin working with your personal life drive power.

Katie: It’s at all times enjoyable when it’s optimistic unwanted effects. Like, “Unwanted side effects might embody higher sleep, and extra power, and fewer stress,” as a substitute of, like, “Unwanted side effects might embody liver failure, demise,” and, like, all the opposite stuff you usually hear.

Lee: Your eyes to glow, proper? Yeah. I feel we want a qi industrial that speaks to only what you’re saying.

Katie: Yeah. “Phrases and circumstances want by no means apply once more.” I additionally love, as a result of that is…to me, it’s a time-saving solution to stack a variety of these issues that perhaps we all know we needs to be doing. Like, we’ve most likely heard we needs to be meditating, we needs to be exercising, we needs to be respiratory. We all know these all have a very optimistic impact. And this can be a solution to, in a brief period of time, compound the advantages of all of these, and I’d say bonus factors should you do it exterior and get daylight and grounding whilst you’re at it. And particularly for lots of the folks listening, like, I do know a variety of my journey, I used to be in, I had Hashimoto’s for some time, and simply in all of the phases of being pregnant, after which trauma processing, and weight reduction, I used to be being very light with myself. So I wasn’t doing excessive train. I used to be in a section of restoration, and letting my physique let go of stress. And I really feel like that is such an ideal instrument for that, as a result of it helps you to be light and assist your physique, whereas nonetheless getting motion, and nonetheless coaching your breath to be in a state of decrease stress and of happiness. So that will be my encouragement to everyone listening, is to only strive it, such as you stated, strive it for 30 days’ observe, and see the way it works in your life, and let your youngsters be part of you in the event that they’re prepared.

Lee: You recognize, you talked about one thing that simply jogged my memory. I used to be on workers with Weight Watchers. They employed me to create their off…”Past the Scale” program, so I labored with them for 2 years. We had a giant, large worldwide marketing campaign. And what they discovered was that folks, after they’re much less harassed, after they have light motion, weight reduction is far simpler. And, , once we have a look at weight acquire, it’s typically one of many primary causes is being stressed. And the clue is in parasympathetic, the title is “relaxation and digest.” Once you’re stressed, power strikes away out of your digestion. Your physique doesn’t digest. It shops it, as a result of, whereas there’s hazard, whereas there’s perceived hazard, your physique says, “We don’t have time to digest. We’re gonna put that power into our muscular tissues,” so folks get fatigue, they acquire weight, sluggish metabolism, pressure within the neck and shoulders, and a variety of ideas of their thoughts.

And what we do with qigong is we reverse all that. You simply reverse engineer, and when you know the way to work with power, you know the way to reverse stress patterns, and put the power in the fitting place. We convey power to the middle, you digest higher. The thoughts turns into clearer. Rigidity melts out of the neck and shoulders. And for Weight Watchers, they had been getting these sorts of outcomes, and folks had been amazed. I imply, it was simply a lot enjoyable to go journey across the nation to Weight Watchers facilities, and simply to say, “Hey, have a look at this end result that we’re getting.” And that was a very unbelievable, , case examine for me, to work with folks that don’t essentially actually wanna go to the health club or to a yoga class and get in spandex, they usually may do that from the consolation of their very own dwelling and get unbelievable physiological ends in a really easy form of observe.

And on the opposite facet, I work with skilled athletes, as a result of once you’re in peak efficiency, and also you’re doing athletic stuff, you want these relaxation days, you want these restoration days. And restoration days don’t imply simply sit on the sofa with the distant. They must be energetic, and stress-free, so your physique can combine the train that you’ve got performed. So I see it, it actually blends properly. It synergizes with practices like yoga, it’s, with health practices, with going to the health club, but it surely offers you one thing extra full. And that’s the magic of this observe, as a result of I don’t see any observe, coaching, move state, leisure, and power in fairly the identical means that this historical observe of qigong does. You recognize, it’s one of many oldest types of health. It’s about 4,000 years outdated. And extra folks on the planet observe qigong than some other type of train. And lots of people observe in China and in Asia, and it’s changing into increasingly widespread all over the world, particularly right here, because it’s rising in the USA.

Katie: Yeah. I really like that it’s getting extra widespread. And I feel I’ve jokingly in contrast mothers to excessive athletes or Particular Forces, due to the calls for which can be on us always. And people are, a variety of occasions, issues we are able to’t simply change. We are able to’t simply take three weeks off of our children. They nonetheless want us. However we are able to change how we’re responding to the each day calls for that we’ve got. And if we are able to shift that and never function from a spot of stress, I’ve discovered at the very least, I’m capable of get a lot extra performed, and I really feel a lot much less stressed. I really feel extra energetic even, although the identical quantity of issues, or extra, are getting performed. I feel that’s the half that we actually have energy over. So I really like that you’ve got a instrument for doing this at dwelling, for mothers who’re…I’m dwelling with my youngsters more often than not. It may be performed at dwelling, you’ll be able to be taught at dwelling, and it’s enjoyable to do with the youngsters. So, I’m actually grateful for you for making this obtainable right here on this facet of the world, though it’s already so widespread different locations. And as we get near the top of our time, a pair different questions I like to ask. The primary being if there’s a ebook or plenty of books which have had a profound affect in your life, and if that’s the case, what they’re, and why.

Lee: That may be a great query. You recognize, let’s return to the one of many…that is the second most generally learn ebook on the planet. You recognize, second, after all, to “Harry Potter.” It’s really second to the Bible. It’s the “Tao Te Ching.” Tao, T-A-O, T-E Ching, “Tao Te Ching,” and it was written by a person named Lao Tzu. Lao Tzu was an imperial gardener, and we talked about gardening earlier, this concept of composting. We’re not even certain if he’s a legendary determine, if this ebook was written by a wide range of completely different masters. However the “Tao Te Ching” is a sequence of just about poems that assist to steer us into a distinct lens, and a means to have a look at life by way of a distinct perspective. It’s a great ebook, and you’ll simply choose up and flip by way of it and have a look at it, , and simply take a kind of passages and relate it to your day. As a result of even in historical cultures, that they had stress. And I feel a few of these historical methods of managing, coping with stress are much more related in as we speak’s life. So the ” Tao Te Ching” is considered one of my favourite books for that motive. You would simply choose it up, flip to any web page, and nearly use it like a divination, “What do I have to deal with as we speak?”

And the very first thing within the “Tao Te Ching,” the primary passage, “The Tao that may be informed will not be the actual Tao,” which I feel is an attention-grabbing sentence to start out a ebook with. Hey, something I write in right here, it’s not precisely it, as a result of phrases are a poor type of symbolism to speak about actuality. So he talks about having direct expertise with life. You recognize, we’d be capable to speak about qigong, however till you do it, you don’t actually know what it’s. You may be capable to speak in regards to the style of a strawberry, however till any person tastes it, they don’t actually know what it’s. So, on this ebook, your expertise is related. Your direct connection to the divine, you develop into your personal greatest grasp. And the way can we try this? Nicely, the ebook goes on to speak about a variety of power methods, and methods to have a look at life in a distinct paradigm that basically helps to provide us instruments and assets to handle our on a regular basis life stresses in additional environment friendly methods.

Katie: I like it. I’ll put a hyperlink to that within the present notes as properly. And any parting recommendation for the a whole lot of hundreds of people who find themselves gonna take heed to this?

Lee: Simply, , keep within the move, guys, keep within the move. You recognize, qigong is about move state. It’s an historical solution to keep in move. Now, move is completely different than stress. Stream is once we’re within the second, we are able to simply drop in. It’s when this second turns into charged with optimistic power, so these are a few elements. We get extra power, we’re within the second, and we’re relaxed within the second. And we really feel a way of oneness with what we’re doing. Do you ever really feel that means when, , you’re making dinner, you’re managing this youngster, and also you’re managing that, and also you’re speaking to your companion, you bought this factor, and also you’re within the move, all the things’s going fairly properly? This can be a very completely different situation than once we’re all stressed, and issues are actually difficult.

And so, what I attempt to lead folks to is how one can entry move state, particularly mother and father, since you are so proper that oldsters are like excessive athletes. We have now to be, , a large lens of with the ability to soak up all of the power from round us, and be capable to handle our personal power, different folks’s power, in the easiest way that we are able to. And we’re all doing the most effective that we are able to, as a result of all of us need the most effective for our youngsters. And there’s a wide range of methods to do this, however primary, are likely to your personal power first. Let’s clear stress and improve power. So, qigong, if we may simply put it in a nutshell, much less stress and extra power. And who doesn’t need much less stress and extra power? In order that’s what this observe is designed to do, and I really like giving folks instruments and assets to cost up, to clear stress, and to handle their life with extra easy ease.

Katie: I really like that. You’re proper. Who doesn’t need much less stress and extra power? And I really like that you’ve got assets for this. Once more, they’ll be within the present notes at For any of you guys listening if you are driving or exercising, you’ll find all of the hyperlinks within the present notes. And Lee, I’m so glad we bought to speak once more. Thanks for being right here as we speak, for sharing all of this, and for all of the work that you just do.

Lee: Thanks a lot, Katie.

Katie: And thanks as at all times to all of you for listening, and sharing your most useful assets, your time, your power, and your consideration with us as we speak. We’re each so grateful that you just did, and I hope that you just’ll be part of me once more on the subsequent episode of the “Wellness Mama Podcast.”

For those who’re having fun with these interviews, would you please take two minutes to go away a ranking or assessment on iTunes for me? Doing this helps extra folks to seek out the podcast, which implies much more mothers and households may gain advantage from the data. I actually admire your time, and thanks as at all times for listening.

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