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What is Tai Chi and how can it offer stress relief?

Tai Chi Chuan, or Tai Chi for short, is a self-paced, non-competitive series of slow, flowing body movements (“forms”) that emphasize acute concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though Tai Chi evolved as a martial art sometime in the 13th century, it is primarily practiced today as a way of calming the mind, conditioning the body, and reducing stress. The basis of Tai Chi is the principle of “softness defeating hardness.” Proper stance, which involves lowering the center of gravity (“sinking”), is emphasized over muscular strength as a way to access one’s innate power. Depending on the style of Tai Chi taught, there are between 13 and 108 forms that make up a set when performed continuously. As in meditation, Tai Chi employs focusing on the breath and mindfulness, or maintenance of the mind’s attention in the present moment.

Tai Chi works with the concept of Qi (pronounced “chee”)—a “bio-energy” that moves throughout the body via invisible energy channels called meridians. Qi regulates and maintains health in the various systems of the body by supplying healing energy to the organs. When there are constrictions in the movement of Qi due to injury, a “slumping” posture, or other problems, “dis-ease” or stress results. Themuscular movements of Tai Chi remove any blockages and stimulate the Qi to flow freely.

The reported health benefits of Tai Chi include:

less stress and more peace of mind
improved ability to deal with difficult situations
improved balance and proprioception (internal body awareness)
more strength, stamina, and suppleness
improved functioning of the internal organs
easier breathing and better sleep

Tai Chi can improve balance and minimize falls, and is especially suited for older adults because of its low impact movements. As the Mayo Clinic points out, Tai Chi is a good exercise of choice because:

It is self-paced and noncompetitive.
You don't need a large physical space or special clothing or equipment.
You can do tai chi anytime, anyplace.
It is easy to do in groups as well as by yourself.
You can add new movements as you become more proficient.