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How to Release Stress
by Stuart Alve Olson
 Although
sound therapy has gained acceptance in Western medicine only recently, it has
been part of Eastern health practices for centuries. One of the most effective
systems for using sound was developed in the fifth century A.D. by the famous
Taoist physician T'ao Hung-ching. T'ao discovered that vocalizing different
sounds while expelling the breath could cleanse and restore the organs, regulate
the blood circulatory system, and stabilize the central nervous system.
T'ao's Six Sounds practice should not seem so far-fetched, since expelling
air and making sound are two functions the body naturally uses to ward off
stress. When people are under stress, they will naturally sigh, moan, or blow
out air. These constitute the body's natural release of built-up stress. We also
know that certain music or sounds can alter emotions and influence physical
activity. Sound as part of the Lamaze method for childbirth has proven very
effective, and primal screaming methods have been shown to be beneficial for the
release of anger, for example.
Discovering that human beings naturally expel air and make sounds to feel
better, T'ao determined which sounds had the greatest effect in stimulating the
body's natural functions. T'ao discovered there are basically six syllables that
create positive vibrations in specific regions of the body and thus stimulate
the natural healing responses of the body. The sixth syllable is of the greatest
importance to the sufferer of stress, as it is specifically intended for the
release of stress, anxiety, and tension. All the syllables should be used daily,
however, to help stabilize the body and maintain good health.
METHOD
The production of the Six Sounds should be done according to the following
general method. Sit comfortably on the edge of a chair with your spine erect
and your head held upright. Place your feet flat on the floor with the knees
slightly apart and rest the palms of your hands on your thighs. Make all your
inhalations through the nose and direct your breath into the lower abdomen.
Expand the lower abdomen while inhaling and contract it when exhaling, so that
the breath completely leaves the body. The exhalation should be much longer
than the inhalation. When exhaling a sound, do so from the lower abdomen, not
from the throat.
Although the inhalation through the nose remains the same for each of the
six different sounds, the manner of exhalation differs for each, and the
instructions and effects for each sound are provided below. After inhaling and
expelling a sound, breathe normally through the nose for a couple of breaths
before making the sound again; this will avoid making your breathing erratic
or agitated.
Repeat each syllable six times.
I. SHOO
Making the sound shoo alleviates problems associated with a sense of
malaise. The vibration of this sound positively affects the liver and gall
bladder.
Purse the lips and make the sound shoo for the length of the
exhalation. The jaw should be slightly open and your tongue curled slightly
upward.
2. HAA
Making the sound haa alleviates anger. The vibration of this sound
calms the heart and regulates the small intestine.
Open the mouth wide and generate the sound haa. The tip of the
tongue is held lightly against the inside of the lower teeth.
3. Hoo
Making the sound hoo regulates the lungs, and eradicates any
impurities brought in by the breath. It can also help regulate body
temperature. The vibration of this sound balances the spleen, pancreas, and
stomach.
Purse the lips and make the sound hoo. The jaw should be slightly
open and the tongue curled slightly downward.
4. Sss
Making the sound sss helps to regain equilibrium in the nervous
system and body generally. The vibration of this sound cleanses the lungs and
regulates the large intestine.
With the upper and lower teeth held gently together and the tongue placed
directly behind the teeth, draw the lips back and make the sound sss.
5. Foo
Making the sound foo regulates body temperature so the body does not
become either too hot or too cold. The vibration of this sound stabilizes the
kidneys, bladder, and adrenal glands.
Purse the lips and make the sound foo. The jaw should be slightly
open and the tongue drawn slightly back and up towards the roof of the mouth.
6. SHEE
Making the sound shee relieves stress, tension, and anxiety. The
vibration of this sound regulates the blood circulatory system and the central
nervous system. If you are under stress, the sounding of this syllable should
be performed thirty-six times.
With the upper and lower teeth held gently together and the tongue pressing
lightly against the upper teeth, draw the lips back and make the sound shee.
THERAPY OF THE CAT'S WALK
Taking a walk, especially out in nature, among trees, can release a great
deal of stress. Taoists developed very specific techniques for walking as a
method to improve health. Because they considered cats, especially the tiger, to
be the most adept walkers, they developed a practice which they referred to as
"walking like a cat."
Walking has been proven to be the best relief for the effects of
osteoarthritis, which almost anyone over the age of sixty suffers from to one
degree or another. Walking improves blood circulation, helps maintain a healthy
weight, tightens and thickens ligaments, keeps joints well lubricated, supplies
oxygen to the entire body, and regulates elimination of body wastes.
Studies on walking have shown that thirty minutes of daily walking can raise
HDL (High Density Lipoproteincommonly known as the "good" cholesterol) levels,
and for people with diabetes, walking improves blood glucose control and
decreases insulin resistance.
Walking is one of the best and safest exercises a person can perform, but
sadly most Americans walk only to and from their car. We need to take more time
for walking, as the benefits of it are so great.
METHOD
As you walk, place your heel on the ground and then roll the rest of the
foot down. You are not in a race, so walk slowly. Keep the breath low in the
abdomen, breathing in through your nose and exhaling through your mouth. Above
all, keep your breath natural. Don't try to slow it down or make it deeper
than what it naturally is. Just keep your attention on your lower abdomen and
your breath will take care of itself.
Like a cat, swivel your head periodically as if looking around while you
walk; turn your head in this manner every ten steps or so.
Use a walking stick whenever possible. The Taoists felt that walking with a
staff would keep their arms from waving around, which can hinder relaxation
and cause the breath to rise into the lungs rather than sink into the abdomen.
Go barefoot when possible. Walking barefoot on grass or at the beach really
increases your energy and good spirits. Shoes prevent us from feeling the
earth and obstruct the natural stimulation of energy in the feet.
Do not make walking a discipline or practice; rather, consider it a means
for just feeling good. Let your body get addicted to it.
My teacher once told me, "If you live within three blocks of a store, never
drive there, walk. Gradually you will become addicted to it. Not only will you
spend less money because you won't want to carry so much back with you, you
will lose weight because of the walking and buy fewer useless food items."
His advice was so simple I almost passed it by. It was amazing to witness
how many excuses I initially made for not following it. I invite you to
attempt this simple practice, observing your own initial response. When he
told me this, he was eighty-five years old and walked to the grocery store
every day.
 This
article is excerpted from Tao of No Stress, ©2002, by Stuart Alve Olson.
Reprinted with permission of the publisher, Healing Arts Press, a division of
Inner Tradition Intl.
http://www.innertraditions.com
Info/Order this book.
About the Author
Stuart
Alve Olson has studied T'ai Chi, meditation, and Chinese language for more than
twenty-five years under numerous Buddhist and Taoist masters. He is the author
of
Qigong Teaching of a Taoist Immortal,
Tai Chi for Kids, and
T'ai Chi According to the I Ching.
He lives in the San Francisco Bay Area. Learn more about him at
http://taotraditions.com/ITaiChiSection/itaichi.html
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