Practicing the specific breathing and mantra meditation of the “Old Man” exercises at the end of a grueling training session serves as a profound recovery tool, blending traditional martial conditioning with scientifically validated physiological repair.
Here are the specific benefits of concluding a hard Neigong or training session with these practices:
Targeted Healing and Sleep Aid (The “Old Man” Benefits)
According to sources, Sifu Cheng Tin Hung taught the “Old Man” exercises for very specific restorative purposes:
- Healing Internal Injuries: The first part of the exercise, called “Heaven,” is specifically used to treat and recover from internal injuries. It involves a physical bending and straightening of the spine.
- Promoting Rest: The second part, called “Man,” is specifically designed to help the practitioner with sleeping. This is crucial after an intense workout, as deep sleep is required for the nervous system and muscles to repair.
Shifting the Nervous System for Recovery
A hard Neigong session (such as holding deep stances or executing the 20-minute Running Thunder Fist with lead weights) places the body under massive physical stress, activating the sympathetic nervous system (“fight or flight”) and releasing stress hormones like cortisol. Performing the seated “Old Man” breathing exercises immediately afterward forcefully shifts the body back into a parasympathetic state. Scientific studies confirm that using psychological relaxation and systematic breathing as a recovery tool between or after strenuous physical tasks actively shortens healing time, reduces muscle tension, and lowers heart rate.
Natural Biomechanical Pacing
Unlike forced breathing exercises, the focus during the “Old Man” practice is entirely on natural breathing. The physical movements are dictated by the breath, not the other way around—if your breath is short (which it likely will be after a hard session), the physical movement must also be short. This ensures the lungs and heart are not overstrained during the recovery phase, allowing the deep diaphragmatic breathing to gently massage the internal organs and trigger the release of pain-killing endorphins.
Mental “Cleaning” via the Mantra
During this practice, the practitioner recites the Cantonese mantra “Tai Kik Kune, Tai Kik Gung, Chang San Feng Jo Si”. At the end of a grueling physical session, the mind is often racing or fatigued. Using the mantra as an anchor helps to actively empty the mind of chaotic thoughts, anxieties, or the lingering adrenaline of combat training. By pairing the mantra with the breath, the fighter effectively “cleans out” their mental lodging place, arriving at a state of profound inner tranquility and dispositional mindfulness.
