One question that I had when I started doing Tai Chi and Nei Gong was: what is going on in the insides of your body when doing these arts? Both arts talk about Qi; but it doesn’t seem plausible that there’s some substance flowing around inside your body that Western medicine hasn’t been able to find, and it seems even less plausible that there’s something nonphysical that has the described effects. Sometimes, implausible things are true (and the first of those does seem less implausible after listening to the Radiolab episode on the interstitium, admittedly); alternatively, is Qi a description of something more mundane, is it just a metaphor, is something else going on?
And, setting aside Qi, what is the mechanism by which Tai Chi works? Does it use the same mechanisms as any other martial art, just with slightly different movements? (Something that I’m bad at judging, I don’t have very much experience with other martial arts, and I’m pretty bad at the martial applications of Tai Qi.) Or is there something to this “internal versus external martial arts” distinction; if so, what?
I don’t have answers to any of this, but here are some observations about the inside of my body that come from my subjective experiences with Tai Chi and Nei Gong. I don’t claim that any of these observations are necessarily tied directly to either of the above questions, they’re just things that surprised me.
Connections at a Distance
First some observations related to bits of my body acting in a coordinated fashion, even when those parts of my body aren’t at all close to each other.
Dantian Rotation
My main Tai Chi teacher teaches an exercise called Dantian Rotation. Basically, you stand and put your hands over your lower abdomen, and then you move your hands in a fairly small circle. When I first learned this exercise, I didn’t feel anything unusual inside of my body, but my teacher said that it had helped him a lot, so I decided to try it more seriously: rather than doing sets of 6 rotations in each direction once or twice a week, I’d do a set of 20 rotations in each direction once or twice a day.
After doing that for a little while (a month, maybe?) I started to realize that I was feeling a horizontal movement across the back of my neck during the top part of the rotation; this was pretty odd, given that my hands were nowhere near my neck. And then, another month or two later, I noticed my Tai Chi changing in an unexpected way: I’d be moving my right arm and hand away in an arc away from my body to the right, say, and my left foot would want to rotate inward as well. (I don’t know 100% that that latter feeling was related to me doing the Dantian Rotation exercise, but I believed at the time and still believe that it was.) Again, a link at a distance: my right hand and my left foot are as far apart as any two parts of my body can be!
Silk Reeling Exercises
Dantian Rotation is part of a set called “Silk Reeling Exercises”. Many of these look like stretching / joint opening exercises, and that is certainly one of their roles, but when I’d do some of them, I’d get a feeling that isn’t localized to individual joints. Instead, I’d find my body wanting to follow specific curves / spirals that cross a large portion of my body, causing different body parts to move in a coordinated fashion.
For example, when doing the “Dantian to Wrist Spiraling In” exercise, I’d be moving my left hand inward towards my body in a fairly tight circle, it would translate into a spiral across left arm, that would then translate into my torso and hips shifting to the right, and a spiral would then go out my right arm to my right hand. And this would all happen synchronously, it almost felt like there were gears on my arms and my two hips with teeth that were meshing together, causing them all to turn in together.
Connections With My Hands
One of the earliest surprises I had when starting Nei Gong was how directly my hands connected with the inside of my body. Concretely, if I pause the typing of this blog post and I stretch my palms horizontally, I’ll feel my abdomen get slightly tight; that’s pretty odd, not something I would have expected a priori.
And that connection is direct and detailed. If I’m sitting or standing with good posture, with my hands in front of my lower abdomen and with the palms stretched horizontially, and I then move my hands in various ways (circles right and left, circles forward, moving them away and then towards my body, etc.), then I’ll feel reactions inside of my body that reflect those movements. Or, in various bits of religious art, you might see people making specific gestures with their fingers; and, indeed, if I’m sitting with my hands on my knees, then touching different fingers together causes different parts of my torso to respond in different ways.
Force up From My Feet
If I stand with my weight going down to the front third of my feet, I feel a force going back up my legs; it’ll generally make it up to my lower back, sometimes further up my spine.
It took me a while to notice this. I’d read / heard about “opening up your Yongquan” for a while, and when I started doing standing meditation regularly, nothing like this ever happened. Then, after about a year, during one session I felt a little pointy sensation on the bottom of my feet; I assumed at that time that that was my Yongquan opening up, but other than that one-time sensation, standing didn’t feel any different.
A couple of years later, though, I shifted my weight a bit while standing and felt something come back up my legs. Playing around with the positioning, I found that I could get this to happen fairly reliably, but I had to have my weight descending to just the right location. And also I need to relax the area around my hips in the right way (“sink into your Kua”) to get it into my lower back instead of ending in my thighs. For all I know, I could have gotten this to happen earlier, as soon as I’d opened up my Yongquan; hard to say.
My Abdomen Tugging on My Extremities
The last two reports were about the middle of my extremities affecting my lower abdomen, but the pull goes both ways. Specifically, if I do reverse abdominal breathing (where my abdomen contracts on the inside when I inhale instead of expanding), I get a slight tug on both the centers of my palms and on the bottom of my feet. It’s pretty faint, especially on my feet, but it’s definitely there.
Inflation and Expansion
Next, some observations about feelings that my body is inflating or otherwise expanding.
Expansion in My Abdomen
If I have a good Nei Gong session, sometimes my lower abdomen will feel like it’s expanding; and this expansion often lasts noticeably beyond the session. I don’t generally directly feel something inside my abdomen (at least once I’ve stopped moving my hands around): it’s more that I feel the skin stretching like a balloon in response to something inside that I can’t feel.
When this happens, I’ll sometimes feel extra tingling on one or two specific points, beyond a generalized stretch. One of the points is on the front of my abdomen, a little under my navel; the other point is on my back, a little higher up than the point in the front. (And I feel like the point in the back wanders around more than the point in the back does.) The tingling in front happens more often than the tingling in the back, but either can happen independently of the other, and they can both happen together. (They never happen without the feeling of fullness, though.)
Peng
In Tai Chi, there’s a concept known as Peng. It’s a sort of outward expansion from the center of your body: if you look at it from an arm / torso-centric point of view, it seems like upward / outward expansion, but I think of it more as a spherical expansion centered in your lower abdomen, with your legs descending while your arms go up and out.
When I get this right, my body feels inflated and springy; it’s like I’m a balloon, and forces coming in might bounce off, or might cause the balloon to rotate out of the way.
(Or, well, they might squeeze the balloon and just keep on coming in. The real failure mode isn’t so much the balloon bursting as it is my body tensing up so it loses the springiness entirely.)
Straightening Via Relaxing
If I just sit down, my torso will slouch and my head will stick out farther than my torso. But if I relax, then my body will start to straighten up. And if I continue to relax and wait long enough, then my head will start sliding back, my neck will get longer, and my chin will tuck in.
I have to relax in the right way to do this; if I relax the wrong way, I’ll just collapse completely. But if I relax the right way, my muscles will back off while maintaining my body’s basic structure, and something unfolds inside my body that causes it to rearrange its structure in a way that feels rather better.
Internal Substances
The next set of observations are around feelings like there’s some sort of substance (or substances) inside my body that doesn’t clearly map to bones / muscles / organs / blood / etc.
Moving Sludge Around My Torso
I talked above about how hand movements lead to reactions inside my body. Often, I’m doing the movements in a way that localize those reactions to my lower abdomen, and that can in turn lead to the abdominal expansion that I mentioned. But then, if I move my hands up and down in front of my torso, it starts to feel like my hands (or rather, the shadow effects of my hands inside my torso) are moving through a sort of thick, sludgy substance inside my torso, and are dragging that substance up and down.
Sludge and the Microcosmic Orbit
There’s a Qigong / Nei Gong exercise called the Microcosmic Orbit. Or maybe it’s actually a family of exercises; the details of the descriptions from different sources certainly differ, though they generally involve something moving up your back and down the front of your body. But, at any rate, when I’m trying (usually not very successfully!) to do it, I’ll generally do some of the stuff that I describe above (moving things around in my abdomen, for example), and then I’ll try to redirect whatever that is into the base of my spine.
And, when I do that properly, I get the a similar feeling of something thick / sludgy moving up my back; unlike the previous situation, though, it’s moving up on its own, instead of being pushed by my hands. It moves very slowly (taking minutes to get up my spine), and it often gets stuck partway up (sometimes resuming its progress after making it past a troublesome bit), but there is a real feeling of some bit of goop that’s moving there.
Something Bouncing in My Abdomen
Occasionally, in one of my Nei Gong sessions, I’ll get a feeling of something bouncing in my abdomen. It’s like there’s a small ball in my lower abdomen that’s twitching around a bit; it’s not bouncing all over the place, but it’s bouncing some, and not doing that in response to any movements of mine.
Interactions with Perception
This whole post is about perception, of course: I’m just reporting stuff I’m sensing in my body that surprises me. But sometimes it seems like the act of perceiving is itself having affects; that’s what this section is about.
Perception Soaking Into My Body
If I’m paying attention to my body, that attention is localized. But if I just leave my attention somewhere and back off from it a bit, the region of my attention will start growing. It’s not expanding like a ball, though: my attention mostly goes down from where it started, and its border isn’t particularly like the edge of a sphere. Also, my body tingles in response, and expands a bit. One metaphor that I’ve heard to describe this is that it’s like water soaking into a sponge, and that’s a pretty good match to my experience: my perception soaking into and hydrating a dry sponge.
Expansion From Soaking and Relaxing My Attention
If I soak my attention into my body, as per the previous point, and then I relax my attention in the right way, my body feels like it starts expanding. And if I don’t get distracted by that feeling of expansion, it keeps on expanding to a really surprising extent, enough so that it becomes hard to believe that it’s possible. This also leads to a tingling that’s a bit like Expansion in My Abdomen but much broader.
Putting My Attention on My Lower Dantian
If I put my attention on the right place in my lower abdomen then I get a weird feeling there. Though, as I try to describe the feeling, I’m discovering that I don’t have a wide enough range of vocabulary for describing sensations to be able to come up with one that fits! At any rate, it’s odd that this one point would lead to unusual sensations.
Hypotheses
So: what’s going on here? I don’t know for sure about any of these, but I at least have guesses for some of them.
Anatomy Trains and Fascia
If we think of the insides of our body as a bunch of bones connected (via tendons) by muscles, then there’s no particular reason why contracting one muscle should affect bones that aren’t attached to that muscle. But that’s a really simplified view of the body; in particular, the book Anatomy Trains talks about different chains of muscles, tendons, and fascia that form a “train” that travels quite a long way across your body, connecting it in such a way that an adjustment at one part of the train can make a noticeable difference (e.g. provide pain relief or loosen joints) at a different part of that train. (Or, if you want a Chinese Medicine point of view, they have a concept called “Jing Jin” that seems quite similar to me.)
I don’t know much about anatomy, but I suspect that fascia are a big part of the secret to what’s going on here – my understanding is that they’re membranes that surround and connect more discrete structures inside your body (e.g. your muscles or your organs), and that they’re at least somewhat stretchy. So they seem like a good vehicle for transmitting a sort of tug from one muscle to the next to the next along the aforementioned anatomy trains.
In particular, this feels like a good explanation for what I was noticing with Dantian Rotation, Silk Reeling Exercises, and My Abdomen Tugging on My Extremities: for all of those, I can basically feel the tug going along my insides. And it’s a good match for Connections With My Hands; it definitely matches the base report of “I spread my hands and my abdomen tightens”, though I haven’t thought hard about whether that explanation makes sense with a feeling that if rotate my hands then I get a matching rotation in my lower abdomen, or if moving my hands farther away from and then closer to my body changes the depth of the location of the tightness in a corresponding way.
Tensegrity
The Anatomy Trains book also spends a decent amount of time about how this sets up conditions where tensegrity can help keep your body upright. At the time, I wasn’t really sure what I thought about that aspect of the book’s claim; but now I suspect that what I’m feeling as Straightening Via Relaxing comes at least in part from tensegrity.
Concretely, I think that, when I relax, the lower parts of my spine (and, if I’m standing, my pelvis) provide a weight that’s tugging down on the rest of my spine, and the tendons and fascia that connect lower vertebrae to higher vertebrae are pulling on both the front and the back of the higher vertebrae, so they’re willing to transmit that pull in a way that straightens up my spine, as long as my spine isn’t fighting it. And that’s the other way in which relaxing makes a difference: that tug isn’t strong, my muscles can definitely override it, and in fact they habitually do. But it seems plausible that relaxing lets tensegrity win, leading to my body straightening up because of the balanced pull on my spine.
(It’s possible that Force up From My Feet comes from tensegrity forces as well, but I’m not at all confident in that hypothesis, I don’t know that I would even give it a fifty percent chance of being true.)
Changes in Fascial Density
Of course, straightening my body could potentially also be modeled as inflating the inside of my body, and I reported on a feeling of expansiveness in a few other sections. (Expansion in My Abdomen, Peng, Expansion From Soaking and Relaxing My Attention.) Given that I’ve got fascia on the mind, one simple explanation would be that maybe fascia can change in density, and maybe those are all different reports on ways in which that manifests itself.
The problem with that is that hypothesis is that I didn’t have any idea if it made sense physically, and skimming Wikipedia didn’t answer the question. Normally, I don’t interact with AI at all when thinking about these posts (and I certainly would never use an LLM to actually write them, I assure you that my verbosity is all my own!), but this seemed like a situation where AI research help would be useful.
So I asked Claude; and the answer seems to be: it’s plausible? Fascia can definitely be sometimes more concentrated / stuck together, and sometimes looser / puffier. Most of the factors potentially leading to that difference that Claude mentioned weren’t a particularly good match for my observations (e.g. hydration, temperature, or inflammation), but Claude also mentioned something called myofibroblasts that can contract to compress fascia. Unlike muscles, myofibroblasts don’t compress directly in response to nerve signals; but they apparently do respond to changes in your autonomic nervous system, which is a decent match to Expansion From Soaking and Relaxing My Attention?
Though, when I ran that specific thinking by Claude, Claude actually wasn’t convinced; Claude said it the expansion could just come from releasing unconscious muscle tension (as I’d hypothesized in the previous section) without involving myofibroblasts, and also mentioned increased local blood flow as something that can feel like fullness or warmth that doesn’t have anything to do with fascial density at all.
I think where I’m at right now is that some of what I’m feeling does correspond to changes in fascial density, but I don’t think I want to advance any particularly specific mechanistic hypotheses about that.
Waves of Density Changes
In Moving Sludge Around My Torso and Sludge and the Microcosmic Orbit, I talked about a feeling of a viscous liquid moving around inside my body. If I had to guess, though, this actually doesn’t come from a liquid (or some other substance) moving from place to place. My guess instead is that what’s going on is more like waves in an ocean or in a pond: it looks like there’s an object that’s moving a long distance across the surface of the body, but the individual water molecules aren’t actually moving across the entire surface of the pond. The localized configuration of the water molecules is changing in a way that, macroscopically, the water is sticking up higher in one place than in other places, and where that higher place is changes over time; but water molecules don’t move forward with the wave, they stay in the same basic region.
And, I suspect that a lot of the feelings of stuff moving through my body is a similar sort of wave motion: something (fascia, probably, as per the previous section) is changing its configuration / density in response to other forces (e.g. exactly what gets tugged on inside my body as my hands move up and down my body), and the resulting internal wave feels like something is moving inside of my body.
Absence of Hypotheses
The above hypotheses gesture at potential explanations of most of the observations I listed; who knows if the hypotheses are correct, of course, and even the ones that might be pointing towards something correct would need a lot of fleshing out to be useful in any concrete way.
But also, there are a few observations that I haven’t even tried to hypothesize about (e.g. I have no idea of what’s going on with Something Bouncing in My Abdomen); and there’s lots of random stuff I’ve felt inside my body that I didn’t even write down as observations. (It wouldn’t surprise me if a list of observations that I were to write down in two years would be quite different from my list today!) And that’s totally fine: weird stuff happens, it won’t do me any good to pretend to have an explanation for everything, even if the explanations are tentative.
I mentioned Qi at the beginning of this post but then I stopped using that word in the observations and hypotheses; that was intentional. Part of the reason for me avoiding the term is because the word is used in a lot of different ways: lots of different hand-wavey ways, and when I see it used in ways that seem potentially precise enough to be explanatorily useful, that precision then turns into a bunch of subdivisions of different kinds of Qi that show up in different contexts and have different effects. (One analogy here is with the term “energy” — its Wikipedia page gives a non-exhaustive list of 15 different kinds of energy, but also people constantly use the term in much vaguer ways, like when I say that I’m feeling low on energy on some given day.)
But also, one thing that I want to avoid doing is to play a language game where I’m putting together words in ways that seem like they’re confidently constructing true statements but where I’m actually just parroting linguistic constructs that I’ve heard other people use without me being able to tie the resulting statements to anything precise / true / having real predictive value. I’ve read a decent amonut of books on Tai Chi / Qigong / internal arts, and participated in a decent amount of conversations about the subjects in person and online, so I could come up with statements that sound like authoritative pronouncements of truth; but hypothetical statements that I could come up with like that would just be me playing linguistic games. (The closest thing to a statement like that that I’m willing to say is: if we distinguish between the concepts of Jin and Qi then what I’m talking about feels to me more like it’s at the Jin level than the Qi level.)
Having said that, it’s not like I know anything about fascia, and I also don’t know what’s actually going on inside my body. So I really have no idea if any of the hypotheses that I’m talking about above are actually true. They feel to me like they’re at least potentially testable (in the sense that, if we had machines that could sense the insides of our body in real time in enough detail, then they could be translated into concrete claims), but, well, lots of testable things are false!
Anyways. Bodies are weird.
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