“The Harvard Medical School Guide to Tai Chi is a significant milestone in the integration of Eastern and Western medicine. It deftly summarizes the scientific evidence for the healing potential of this traditional Chinese system of body movement and gives readers practical advice for using it in everyday life. I recommend it highly.” —Andrew Weil, MD, Professor of Medicine, University of Arizona, and author of 8 Steps to Optimum Health “Dr. Wayne gives us a magnificent and useful contribution for the betterment of our health and well-being through the proper integration of Tai Chi into our lives.” —Herbert Benson, MD, author of The Relaxation Response and Professor of Medicine, Harvard Medical School “Peter Wayne is that rare individual who is sufficiently ‘bilingual’ to introduce Tai Chi to a largely open-minded yet skeptical medical community and to sensitively and movingly celebrate its timeless poetry, power, and appeal. This is a book for all to learn from and enjoy.” —David Eisenberg, MD, Harvard School of Public Health and the Samueli Institute, and Former Chief of the Division of Research and Education in Complementary and Integrative Medical Therapies, Harvard Medical School “Evidence has shown that unhealthy lifestyle is the cause of most if not all chronic conditions such as diabetes, arthritis, and heart disease. Dr. Wayne’s book, with his expertise in medical research and Tai Chi, is a significant step towards modernizing Tai Chi—essential to making Tai Chi a central part of practical and effective solutions to the epidemic of chronic disease.” —Dr. Paul Lam, director of the Tai Chi for Health Institute and author of Teaching Tai Chi Effectively and Tai Chi for Beginners “Peter Wayne has long been a leader in scientific research into how Tai Chi boosts health and well-being. In this brilliant book, he blends rigorous Western science with Eastern wisdom to present an illuminating and thoroughly modern view of a wonderful, life-enhancing art. I recommend it highly to anyone interested in Tai Chi, from novice to advanced practitioner.” —Yang Yang, PhD, director, Center for Taiji and Qigong Studies, and author of Taijiquan: The Art of Nurturing, The Science of Power “Highly readable and deeply informative. . . . This book has the potential of once and for all dispelling any lingering myths that Tai Chi and Qigong, and Western science’s growing understanding of its uses, are anything less than a profound health revolution that can help prevent or treat the majority of health challenges, and ultimately may save society hundreds of billions if not trillions in future annual health care costs. The Harvard Medical School Guide to Tai Chi may well be that point we look back to and say, ‘That was the tipping point that unleashed the building wave of Tai Chi, which has now transformed modern health care.’” —Bill Douglas, founder of World Tai Chi and Qigong Day and author of The Complete Idiot’s Guide to T’ai Chi and QiGong ABOUT THE BOOK Conventional medical science on the Chinese art of Tai Chi now shows what Tai Chi masters have known for centuries: regular practice leads to more vigor and flexibility, better balance and mobility, and a sense of well-being. Cutting-edge research from Harvard Medical School also supports the long-standing claims that Tai Chi also has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind. This research provides fascinating insight into the underlying physiological mechanisms that explain how Tai Chi actually works. Dr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, developed and tested protocols similar to the simplified program he includes in this book, which is suited to people of all ages, and can be done in just a few minutes a day. This book includes: The basic program, illustrated by more than 50 photographs Practical tips for integrating Tai Chi into everyday activities An introduction to the traditional principles of Tai Chi Up-to-date summaries of the research literature on the health benefits of Tai Chi How Tai Chi can enhance work productivity, creativity, and sports performance And much more PETER WAYNE, PhD, is Assistant Professor of Medicine at Harvard Medical School and the Director of Research for the Osher Center for Integrative Medicine, jointly based at Harvard Medical School and Brigham and Women’s Hospital. Prior to this appointment, Dr. Wayne served as the Director of Tai Chi and Mind-Body Research Programs at the Osher Research Center and Founding Research Director at the New England School of Acupuncture. He has more than thirty-five years of training experience in Tai Chi and Qigong and is an internationally recognized teacher of these practices. Sign up to learn more about our books and receive special offers from Shambhala Publications. Or visit us online to sign up at shambhala.com/eshambhala. This book is dedicated to my parents and family, for their love, support, and encouragement all along the way and to all my teachers and mentors, East and West, for their wisdom, generosity, and inspiration. Shambhala Publications, Inc. Horticultural Hall 300 Massachusetts Avenue Boston, Massachusetts 02115 www.shambhala.com © 2013 by Harvard Health Publications Cover design: Deborah Hodgdon The information in this book is not intended as a substitute for personalized medical advice. The reader should consult a physician before beginning this or any exercise program. The author and the publisher assume no responsibility for pain or injury experienced from the practice of exercises presented here. All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Library of Congress Cataloging-in-Publication Data Wayne, Peter. The Harvard medical school guide to tai chi: 12 weeks to a healthy body, strong heart, and sharp mind / Peter Wayne, with Mark Fuerst. p. cm. Includes bibliographical references and index. eISBN 978-0-8348-2848-3 ISBN 978-1-59030-942-1 (pbk.: alk. paper) 1. Tai chi—Therapeutic use. 2. Health. I. Fuerst, Mark. II. Title. RM727.T34W39 2012 613.7′148—dc23 2012025187 Contents Foreword Acknowledgments Introduction: East Meets West at Harvard Medical School PART ONE Tai Chi and Its Essential Elements 1. The Ancient Promise of, and Modern Need for, Tai Chi 2. The Eight Active Ingredients of Tai Chi 3. Put the Principles into Practice: A Simplified Tai Chi Program PART TWO Proof of the Promise Tai Chi through the Lens of Modern Science 4. Improve Your Balance and Bones 5. Ease Your Aches and Pains 6. Strengthen Your Heart 7. Deepen and Enrich Your Breathing 8. Sharpen Your Mind 9. Enhance Psychological Well-Being and Sleep Quality PART THREE Integrating Tai Chi into Everyday Life 10. Tai Chi for Two 11. Cross-Train with Tai Chi 12. On-the-Job Tai Chi 13. Enhance Your Creativity with Tai Chi 14. Lifelong Learning with Tai Chi Afterword: Tai Chi and Twenty-First-Century Medicine Notes Index E-mail Sign-Up Foreword Health care has always undergone change. Old diseases disappear or are conquered; new ones take their place. New cures sometimes bring unexpected problems. Personal and societal expectations for health and longevity shift tremendously. Western patients now are asking for more prevention and health sustenance. Many want “soft-touch” in addition to hard technology. While many acute problems seem to be under control, it seems that there are not enough solutions for living with or gracefully managing chronic illness. New discoveries and directions are continually being examined. Part of the quest for new answers is re-examining older approaches to illness. Have therapies that can provide answers to new problems withstood the test of time? Certainly, the popularity and recent scientific research into acupuncture and Ayurvedic medicine suggest that, in parallel with globalization, there is a new opening to non-biomedical systems. I’ve had a ringside seat on this emergent global perspective with my own work building links between Asian medicine and modern medicine. Sorely missing has been a book that bridges the wisdom of Tai Chi with the scientific insights of biomedicine. This exceptional book has finally been written, remarkably within the context of a leading medical school; it provides the needed platform to link East and West. The Harvard Medical School Guide to Tai Chi is a wonderful, elegant book that embraces the tensions between science and art, modern research and traditional wisdom, movement and stillness, and effort and effortlessness. The authors have written a Tai Chi book that embodies the gracefulness of Tai Chi. Ideas, insights, concepts, overviews, and details, based on, for example, neuroimaging of the brain and Lao Tzu, move and swirl around in an elegant, rhythmic mixture that feels like Tai Chi. They make the Tai Chi movement called “Waving Hands Like Clouds” into both a visualization and an intuition, as well as a precise, measurable movement with quantifiable physiological effects. This book connects ancient traditions that look to the past with fast-paced, cutting-edge science that constantly re-envisions a new future. It respects both wisdom and experience from the East and science and experiments from the West. Separations become opportunities to see connections. Boundaries are seen just as convenient signposts to keep a conversation on a linear topic (for at least a while). Peter Wayne himself is an embodiment of these tensions. His background—as a Harvard academician and medical researcher originally trained as an evolutionary biologist, an esteemed and revered Tai Chi teacher, and a down-home, no-nonsense Brooklyn guy with immigrant parents—has written an evidence-based book that captures the poetry of Tai Chi. This book is audacious. Ideas intersect, methodologies switch, and tensions nourish each other. Tai Chi is broken down into component therapeutic parts, while science is used to demonstrate the intersection of mind and body and the importance of the imagination and ritual. The natural world seen through the lens of evolution connects with the cosmological notions of yin and yang. Nature and culture are separate and yet still merge. Just as the book knows no boundaries, you will be gently guided to new, unexpected places. In the end, you will have tasted and experienced the vastness of a poem with limitless implications. Inspiring ideas about meditative stillness are balanced with information from randomized controlled trials. Both are enveloped by practical, nitty-gritty advice, such as how to find a good Tai Chi teacher. Peter has written a timely book that is accessible and relevant to many audiences. This book nourishes many needs. If you want to learn Tai Chi and integrate it into your personal life, you will find this book to be an enticing adventure. If you are an experienced Tai Chi and mind-body practitioner interested in understanding the relevant emergent science, you will find a supportive guide. Physicians, allied health professionals, and alternative practitioners looking to advise their patients will find a fount of knowledge. Finally, health policy people with questions about Tai Chi will find their answers. Chapter 1 is a clear, readable overview of Tai Chi’s history and current developments. The chapter goes beyond the mythic (though it tells us some of the myths) and presents Tai Chi as a constantly evolving practice that necessarily undergoes changes as it reaches the Western world and must engage science and medical research. Chapter 2 introduces a particularly unique contribution of this book—the articulation of what Peter has coined the “Eight Active Ingredients of Tai Chi.” With links to Tai Chi classics and modern science, the chapter offers a clear explanation of the therapeutic components of Tai Chi. The discussion dissects Tai Chi into unexpected components, and yet somehow manages to recombine them into an elegant whole. It allows you to test the territory and encourages you to make some new movements. In Chapter 3, the eight active ingredients are integrated into a very practical Tai Chi training program, similar to programs employed in Peter’s clinical trials. Throughout this chapter, you can hear Peter’s calm, embracing teaching voice. You’re actually in his class. Chapters 4 through 9 present a very readable, exciting summary of medical and basic science research on Tai Chi. In a balanced, objective way, the research covers what is known about Tai Chi’s impact on health, ranging from fall prevention and cardiovascular risk factors to how it helps manage chronic pain and depression. In some cases, Peter creatively reaches outside of Tai Chi research to show potential and future directions. For example, Chapter 8, his discussion of clinical and physiological studies of motor imagery research is beautifully linked with the traditional Chinese concept of intention (yi). Here, the evidence is presented not so much to document what science knows so far, but rather to open doors for innovative discussion. In Chapters 10 through 14, Peter realigns and brings together all the previous discussions of science and situates them into practical activities of everyday life. Tai Chi now informs the social interactions you navigate at work and at home, as well as your creative endeavors, including in the arts and sports. Finally, he provides practical information about developing a regular Tai Chi practice, finding Tai Chi classes, and knowing what to look for in a good Tai Chi program. This book provides powerful insights and messages from multiple angles that somehow are pertinent to many different kinds of people. What is more amazing, Peter Wayne weaves these different perspectives into a single dance that is the essence of Tai Chi—an embrace of the flow and movement of the cosmos itself. TED KAPTCHUK Associate Professor of Medicine Harvard Medical School Author, The Web That Has No Weaver: Understanding Chinese Medicine