Okinawan Fighting Art "Ti": Positive Relaxation

When you begin to feel like you are a tough guy, a warrior, a master of the martial arts or that you have lived a tough life, just take a moment and get some perspective with the following:

I've stopped knives that were coming to disembowel me

I've clawed for my gun while bullets ripped past me

I've dodged as someone tried to put an ax in my skull

I've fought screaming steel and left rubber on the road to avoid death

I've clawed broken glass out of my body after their opening attack failed

I've spit blood and body parts and broke strangle holds before gouging eyes

I've charged into fires, fought through blizzards and run from tornados

I've survived being hunted by gangs, killers and contract killers

The streets were my home, I hunted in the night and was hunted in turn

Please don't brag to me that you're a survivor because someone hit you. And don't tell me how 'tough' you are because of your training. As much as I've been through I know people who have survived much, much worse. - Marc MacYoung

WARNING, CAVEAT AND NOTE

The postings on this blog are my interpretation of readings, studies and experiences therefore errors and omissions are mine and mine alone. The content surrounding the extracts of books, see bibliography on this blog site, are also mine and mine alone therefore errors and omissions are also mine and mine alone and therefore why I highly recommended one read, study, research and fact find the material for clarity. My effort here is self-clarity toward a fuller understanding of the subject matter. See the bibliography for information on the books. Please make note that this article/post is my personal analysis of the subject and the information used was chosen or picked by me. It is not an analysis piece because it lacks complete and comprehensive research, it was not adequately and completely investigated and it is not balanced, i.e., it is my personal view without the views of others including subject experts, etc. Look at this as “Infotainment rather then expert research.” This is an opinion/editorial article/post meant to persuade the reader to think, decide and accept or reject my premise. It is an attempt to cause change or reinforce attitudes, beliefs and values as they apply to martial arts and/or self-defense. It is merely a commentary on the subject in the particular article presented.

Note: I will endevor to provide a bibliography and italicize any direct quotes from the materials I use for this blog. If there are mistakes, errors, and/or omissions, I take full responsibility for them as they are mine and mine alone. If you find any mistakes, errors, and/or omissions please comment and let me know along with the correct information and/or sources.

“What you are reading right now is a blog. It’s written and posted by me, because I want to. I get no financial remuneration for writing it. I don’t have to meet anyone’s criteria in order to post it. Not only I don’t have an employer or publisher, but I’m not even constrained by having to please an audience. If people won’t like it, they won’t read it, but I won’t lose anything by it. Provided I don’t break any laws (libel, incitement to violence, etc.), I can post whatever I want. This means that I can write openly and honestly, however controversial my opinions may be. It also means that I could write total bullshit; there is no quality control. I could be biased. I could be insane. I could be trolling. … not all sources are equivalent, and all sources have their pros and cons. These needs to be taken into account when evaluating information, and all information should be evaluated.” - God’s Bastard, Sourcing Sources (this applies to this and other blogs by me as well; if you follow the idea's, advice or information you are on your own, don't come crying to me, it is all on you do do the work to make sure it works for you!)

“You should prepare yourself to dedicate at least five or six years to your training and practice to understand the philosophy and physiokinetics of martial arts and karate so that you can understand the true spirit of everything and dedicate your mind, body and spirit to the discipline of the art.” - cejames (note: you are on your own, make sure you get expert hands-on guidance in all things martial and self-defense)

“All I say is by way of discourse, and nothing by way of advice. I should not speak so boldly if it were my due to be believed.” - Montaigne

I am not a leading authority on any one discipline that I write about and teach, it is my hope and wish that with all the subjects I have studied it provides me an advantage point that I offer in as clear and cohesive writings as possible in introducing the matters in my materials. I hope to serve as one who inspires direction in the practitioner so they can go on to discover greater teachers and professionals that will build on this fundamental foundation. Find the authorities and synthesize a wholehearted and holistic concept, perception and belief that will not drive your practices but rather inspire them to evolve, grow and prosper. My efforts are born of those who are more experienced and knowledgable than I. I hope you find that path! See the bibliography I provide for an initial list of experts, professionals and masters of the subjects.

Positive Relaxation

Positive relaxation refers to a state of active, restorative calm in which both the body and mind are at ease, yet alert, balanced, and responsive—rather than passive or dull. It is relaxation that enhances vitality, emotional stability, and mental clarity, distinguishing it from mere lethargy or disengagement.

Core Definition

Positive relaxation is a psychophysiological state characterized by the reduction of unnecessary muscular and mental tension while maintaining optimal readiness for action, awareness, and adaptive functioning.

Key Features

1. Muscular Release with Postural Integrity

• The body releases unnecessary effort while preserving structural alignment and balance.

• Example: In Tai Chi or Zen sitting, relaxation is achieved without collapse—muscles are soft yet engaged.

2. Calm Alertness (Parasympathetic Dominance with Readiness)

• Heart rate, breathing, and cortisol decrease, yet attention remains lucid.

• The nervous system balances between the parasympathetic (rest) and sympathetic (alert) systems.

3. Emotional Equanimity

• Emotional tension dissolves, allowing stable positive affect and resilience under stress.

• Linked to practices like mindfulness, progressive relaxation, and controlled breathing.

4. Cognitive Clarity

• Mental chatter subsides, but awareness becomes sharp—similar to the “flow state” or “empty mind” (mushin) in martial arts.

Psychological and Physiological Basis

• Jacobson (1938) – Progressive Relaxation: defined relaxation as “the absence of unnecessary muscular tension,” which modern psychophysiology expanded to include emotional and cognitive components.

• Benson (1975) – The Relaxation Response: identified relaxation as an active physiological process counteracting the stress response, leading to lowered heart rate, blood pressure, and improved well-being.

• Csikszentmihalyi (1990) – Flow Theory: describes the optimal state of engagement where relaxation and alertness coexist.

• Lazarus & Folkman (1984) – Stress and Coping Theory: notes that positive relaxation facilitates adaptive coping and emotional regulation.

• Tang et al. (2009) – found that relaxation training enhances attention and self-regulation via the anterior cingulate cortex.

In Applied Contexts

• Martial Arts / Tai Chi: “Song” (鬆) means relaxed, but alive—tension-free readiness. Positive relaxation is essential for fluid movement and intent-driven action.

• Performance Psychology: Athletes use relaxation not to “switch off,” but to regulate arousal for optimal performance.

• Therapeutic Contexts: In biofeedback or meditation, it restores autonomic balance, improving resilience and recovery.

References (traceable):

• Jacobson, E. (1938). Progressive Relaxation. University of Chicago Press.

• Benson, H. (1975). The Relaxation Response. HarperCollins.

• Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row.

• Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer.

• Tang, Y.-Y., et al. (2009). “Central and autonomic nervous system interaction during mind-body practice.” PNAS, 106(50), 20371–20376.

Defining positive relaxation as it is understood through the lens of Tai Chi Chuan (Taijiquan) and classical mind–body principles such as song (鬆), jing (靜), and yi (意).

Positive Relaxation in Tai Chi Chuan

Core Definition (Tai Chi Context)

Positive relaxation in Tai Chi (song, 鬆) is the active release of unnecessary tension throughout the body and mind, creating a state of natural alignment, internal coherence, and responsive awareness. It is relaxation with vitality and intent, not collapse or passivity.

This principle is the living foundation of Tai Chi movement, internal power (nei jin), and mental calm (jing).

1. Song (鬆) — The Active Release

• Meaning: Song does not mean “limp” or “loose.” It means to release tension while maintaining structure—like a suspension bridge: relaxed cables, yet firm support.

• Physiological sense: Muscles elongate and decompress joints, activating deep postural muscles instead of superficial tension.

• Mental sense: The mind releases grasping and resistance, producing a state of unforced readiness.

“Relaxation in Taijiquan is dynamic. When we relax properly, the energy sinks and the spirit rises.” — Chen Xiaowang (1998)

This “positive relaxation” integrates both yin (release) and yang (support).

2. Jing (靜) — Tranquil Stillness Within Movement

• Jing translates as quietude or tranquility, but in Tai Chi it means a still mind within dynamic motion.

• It is positive stillness—a state where movement arises from quiet intent, not external force.

• This mental stillness allows heightened sensory awareness, making perception more refined and responsive to subtle forces (ting jin, 聽勁—listening energy).

“Motion in stillness, stillness in motion” — Tai Chi Classic

Positive relaxation stabilizes jing, preventing distraction, anxiety, or muscular rigidity.

3. Yi (意) — Intent Governs Relaxation

• Yi is the directing mind, the focused intention that gives shape and direction to relaxed energy (qi).

• Positive relaxation makes yi effective: tension blocks the flow of yi, while collapse dissipates it.

• In the relaxed body, yi leads qi, and qi leads movement—this is the Tai Chi process of yi qi li he (意氣力合), the unity of intent, energy, and strength.

“Use yi, not li” (用意不用力) — Yang Chengfu, 1934

This maxim means: act from mental direction and structural relaxation, not brute effort.

4. The Psychophysiological Mechanism

Scientific parallel:

• Positive relaxation reflects parasympathetic dominance with attentional coherence, as shown in studies of mindfulness and Tai Chi (Tang et al., 2009; Wayne et al., 2014).

5. Yin–Yang Integration

Positive relaxation embodies the dynamic balance of yin and yang:

• Yin (softness, release) – releasing tension, grounding energy, receptive awareness.

• Yang (alertness, integrity) – maintaining structure, responsiveness, and purposeful movement.

Thus, positive relaxation = “soft but not weak, calm but not dull, yielding but not empty.”

6. Philosophical and Classical Sources

• “The root of Tai Chi is in relaxation.” — Wu Jianquan, 1935

• “When one part moves, all parts move; when one part is still, all are still.” — Taijiquan Treatise

• Zhang Sanfeng’s precept: “Stillness gives birth to motion; motion returns to stillness.”

These teachings show that relaxation is the gateway to integration—it unites physical, mental, and energetic systems under harmony.

In Summary

Positive relaxation in Tai Chi is a state of song-jing-yi he — relaxed body, tranquil mind, and focused intent unified into one continuous awareness. It is relaxation that supports power, awareness, and harmony rather than passivity.

References (traceable)

• Chen Xiaowang. The Essence of Tai Chi Chi Kung. North Atlantic Books, 1998.

• Yang Chengfu. Taijiquan Tiyong Quanshu (The Essence and Applications of Taijiquan).1934.

• Tang, Y.-Y., Ma, Y., Fan, Y., et al. “Central and autonomic nervous system interaction during mind-body practice.” PNAS, 106(50), 20371–20376 (2009).

• Wayne, P. M., & Kaptchuk, T. J. “Challenges inherent to T’ai Chi research: Part I—T’ai Chi as a complex multicomponent intervention.” Journal of Alternative and Complementary Medicine, 14(1), 95–102 (2014).

• Wile, D. Lost T’ai-chi Classics from the Late Ch’ing Dynasty. SUNY Press, 1996.

• Shou-Yu Liang & Wen-Ching Wu. Tai Chi Chuan: Style, Applications, and Principles.YMAA, 1996.