A 2023 Beijing University study explored the effects of Taichi Ba Fa Wu Bu practice on university students’ anxiety and depression using tests of resting-state functional magnetic resonance imaging (RS-fMRI).
The randomized controlled pilot study involved a small group of university students (9) with anxiety and depression who practiced Ba Fa Wu Bu five times per week for 60 minutes each session. An equal sized control group maintained normal daily life without any exercise intervention. Students were assessed using RS-fMRI scans and anxiety and depression surveys and the study confirmed that Ba Fa Wu Bu can effectively alleviate these negative emotions.
Notably, among university students, anxiety and depression are the most reported negative emotions considered as risk factors that affect students physical and mental health, social function, academic performance, and later career success/employment. Previous studies have reported that 20% to 30% of university students report some levels of anxiety and depression. The two intertwined negative emotions – anxiety and depression – do not simply place a significant financial support burden on individuals and their families but also challenge healthcare systems. Therefore, there is a broad need to identify effective strategies to prevent and treat these mental health issues.
Within the theory of Chinese medicine, traditional Chinese mind-body exercise (e.g., Taichi, Ba Duan Jin, and Wu Qing Xi) characterized by slow eye-hand and eye-foot coordinative movement, rhythmic deep breathing, and meditative state has become more popular worldwide. Notably, these beneficial features of taichi are suitable for vulnerable populations, such as university students suffering from anxiety and depressive symptoms in school settings.
Ba Fa Wu Bu - A Chinese Taichi Standard
Ba Fa Wu Bu (八 法 五步) is a simplified tai chi routine. Ba Fa Wu Bu means "Eight Techniques, Five Steps."
Ba Fa Wu Bu, launched by the Chinese National Sports Headquarters as a practical introductory routine for basic training purposes, is also considered a competition routine.
Traditional taichi is a complex and sophisticated art that is mastered over many years. Ba Fa Wu Bu’s simple moves are intended as an introduction to taichi. It is a simple health training for those who seek the benefits of taichi but do not want to devote time demanded by the longer routines.
The most popular taichi routine until now has been the Beijing 24, developed by the Chinese National Sports Headquarters in 1954. Ba Fa Wu Bu is a more general routine. It is a basic routine, but also very centred and balanced. simple enough for the beginner level, but built on a foundation that continues deeper improvement for more experienced practitioners. For a Chinese martial arts routine, this routine is very symmetrical.
Ba Fa Wu Bu presents universal fundamentals of taichi and is beneficial to all levels of student.
The university students in the practice group participated in a 1 hour Ba Fa Wu Bu exercise session five times a week for eight weeks. The session involved 10 minutes of warm-up activities, 40 minutes of practice, and 10 minutes of closing activities. The sessions emphasized not only the postures but also the combination of body, breath, and mind, given that Ba Fa Wu Bu requires one to “build his/her body,” “convey his/her breaths,” and “use his/her mind”.
The study also analysed the reasons why Ba Fa Wu Bu effectively alleviated anxiety and depression among college students. During practice, students in the Ba Fa Wu Bu session were required to work closely with their minds as previous studies have shown that the mind regulates psychological and physiological activities. The researchers attributed this effect to the emphasis of Ba Fa Wu Bu on the oneness of the body and mind, which stimulated the brain regions of the participants to a certain extent. The brain network connections and mechanisms of these brain regions are optimized, thereby alleviating anxiety and depression in university students. Ba Fa Wu Bu is often accompanied by relaxing and soothing music, which can stimulate the auditory nervous system, relax tense nerves, and subsequently alleviate anxiety and depression.
https://www.frontiersin.org/articles/10.3389/fphys.2023.1036010/full
If you are looking for a taichi program to maintain mental health, try a Wulong class today and learn Ba Fa Wu Bu in 2023. Click here to see all our class locations and timings.
