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We’ve covered on-yu (온유) and gi (기)—now it’s jeong (정), the Korean bond that ties us together. In CKD, it’s the “Pil Seung!” spirit—helping, not just fighting. Your posture doesn’t just fix you; it lifts everyone around you. Let’s see how jeong (정) works.

Jeong (정) in CKD: Warmth That Spreads

Jeong (정) is CKD’s community vibe—warmth you project. A 2018 Harvard study found open postures make you likable and calm others’ stress (Health Psychology, 2015). Emotional contagion research (Hatfield, 1993) says they’ll mirror your ease—jeong (정) in action.In Choi Kwang Do, it’s the pil seung/ school spirit—helping each other, not just fighting. Jeong (정), a deeply Korean concept, is about the warm, emotional bond that connects people—think of it as affection, loyalty, or a sense of “we’re in this together.” In the context of Choi Kwang Do (CKD) and your focus on posture, jeong isn’t just a feeling; it’s something you project and share through how you carry yourself. It influences others by creating trust, easing tension, and fostering a sense of belonging.

How Jeong (정) Affects Others

1. You Signal Warmth and Approachability

2. You Lower Their Stress

3. You Build Connection Without Saying Much

4. You Inspire Confidence in Them

5. You Counter Modern Disconnect
   

Modern Life’s Disconnect

Phones and slumps kill jeong (정). Adults scroll instead of talk; kids game alone. Social isolation spikes stress (Holt-Lunstad, 2015), but CKD community fights back—jeong (정) bridges the gap.

Jeong (정) isn’t fluff—it’s CKD’s quiet power.  In a disconnected world, that’s gold.

In Korean thought, body and mind flow together, like gi—vital energy or life force. CKD’s all about that—fluid moves, no stiffness, connection to the mind.
It’s the invisible energy that flows through all living things, sustaining life, health, and balance. Think breath, spirit, or vitality—hard to pin down but central to well-being.  In practice, it’s about harmony: when gi flows freely, you’re strong and calm; when it’s blocked, you’re weak or tense.

How to improve it?

Ways to Improve Your Gi

1. Refine Your Posture

Why It Works: Posture is gi’s highway. A 2010 study (Psychological Science, Carney et al.) found upright, relaxed poses increase testosterone (energy/confidence) and lower cortisol (stress), priming your gi to flow. Slouching? It’s a traffic jam—energy stalls, you feel drained.

Modern Life Fix: Counter hours of hunching (desk, phone) by resetting to CKD posture—stand up every 30 minutes, roll your shoulders back, breathe.

2. Move Fluidly

How: Focus on CKD’s smooth, circular motions—elbow strikes, flowing blocks, no jerky stops. Keep joints soft, not locked. Practice slow-motion drills to feel the flow.

Why It Works: Gi thrives on movement, not rigidity. In Korean and Chinese traditions, stagnant gi leads to fatigue or sickness; fluid motion keeps it circulating. The 2015 Health Psychology study (Nair et al.) showed upright movement under stress cuts anxiety—motion plus posture = gi

CKD Link: CKD’s design avoids hard impacts (protecting joints), letting gi flow through relaxed power, not force.

Modern Life Fix: Break sedentary traps—walk instead of sit, stretch during breaks. CKD’s warm-ups are perfect for this.

3. Breathe Deeply

How: Use CKD’s breathing—slow, full inhales through the nose, exhales with strikes. Outside class, pause for 5 deep breaths when tense, keeping that tall, soft stance.

Why It Works: Breath is gi’s fuel. Shallow breathing (common in stress) starves it; deep, rhythmic breaths recharge it. Science ties this to the vagus nerve—deep breathing lowers heart rate and stress (Nair, 2015), syncing body and mind.

• Modern Life Fix: Modern stress—deadlines, screens—makes us hold our breath. CKD breathing cuts through that noise.

4. Calm Your Mind

How: our 묵념 at the start of CKD classes only takes a minute and helps us to let go of mental clutter.

Why It Works: Gi isn’t just physical; a racing mind blocks it. A 2014 study (Clinical Psychology & Psychotherapy, Michalak et al.) found upright posture plus focus reduces negative rumination—clear mind, clear gi.

CKD Link: CKD’s not about aggression—it’s growth. That on-yu gentleness in posture calms you, letting gi settle and strengthen.

Modern Life Fix: Notifications, multitasking—mental chaos kills gi. A quiet moment fights back.

5. Train Consistently

How: Hit CKD classes regularly—build muscle memory for posture and flow.

Why It Works: Gi grows with habit. Consistent movement refines energy pathways, like clearing a riverbed. The 2012 Biofeedback study (Peper et al.) showed posture’s mood-lift gets stronger with repetition—gi follows suit.

CKD Link: CKD’s progressive training (no rush, no strain) builds gi over time, not overnight.

Modern Life Fix: Inconsistent routines—couch one day, overwork the next—disrupt gi. CKD’s steady pace keeps it even.

6. Eat and Rest Smart

How: Fuel gi with whole foods—lean protein, veggies, water—not junk that slugs you down. Sleep 7-8 hours;

Why It Works: In Korean tradition, diet and rest balance gi—too much or too little throws it off. Science backs this: sleep deprivation spikes cortisol (stress), choking gi (Carney, 2010).

CKD Link: CKD’s health focus—longevity over burnout—supports gi with practical self-care.

Modern Life Fix: Processed food, late nights—modern traps drain gi. Simple meals and a CKD cool-down set you right.

7. Connect With Others

How: In CKD, drill with jeong—that warm bond. Stand tall, loose, and supportive—help your partner, rather than competing

Why It Works: Gi isn’t solo—it flows through relationships. A 2018 Harvard study (Cuddy et al.) found open posture boosts social confidence, amplifying shared energy.CKD Link: CKD’s community spirit—jeong—charges gi by syncing posture and intent with others.

Modern Life Fix: Isolation (screens over people) cuts gi. CKD’s “I’ve got you” vibe rebuilds it.

Gi (기) isn’t magic—it’s CKD’s flow. Keep it moving, and you’ll feel the difference.

On-Yu (온유) – The Gentle Power of Choi Kwang Do

Date: Week of March 18, 2025

In Choi Kwang Do (CKD), we don’t just train to fight—we train to live better. That starts with on-yu (온유), a Korean principle meaning “warm softness”—on (온) for warm, yu (유) for gentle. It’s the heart of CKD: power without tension, self-defence without aggression, impactful punches and kicks without breaking your body. Whether you’re an adult throwing a punch or a kid learning a stance, on-yu (온유) is about strength that’s kind—and it begins with how you hold yourself.

What Is On-Yu (온유) in terms of posture?

For adults and kids alike, on-yu (온유) is CKD’s secret sauce.

You can think of this in terms of your general posture too – how you move, stand and hold yourself affects how you feel.  Simple changes to your posture can change how you respond to stress, anger, fear or frustration.

Science backs this: a 2012 Biofeedback study found 86% of people feel gloomier when slumped, but 87% recall positive vibes when upright and relaxed

It’s a simple idea: posture flips your mood.

How Modern Life Fights It

Slouching is the enemy. Adults hunch over desks or phones 4-5 hours a day; kids slump gaming or scrolling. That tense, closed posture blocks on-yu (온유)—you feel stressed, angry, tired. A 2014 study (Clinical Psychology & Psychotherapy) showed slumping fuels negative thoughts—exactly what CKD counters.

Try It This Week

• Adults: When stress hits—at work or at home—shift your stance: stand tall, relaxed, chest open. Does it soften your edge?
• Kids: Feeling upset? Strike your hero pose—tall and gentle. Did it make you smile? Share it!

On-yu (온유) isn’t just a move—it’s a mindset. CKD’s gentle power proves you don’t need force to feel strong. Stand tall, breathe, and feel it shift.

In the realm of personal development and martial arts, the concept that “our bodies change our minds, our minds change our behaviours, and our behaviour changes our outcomes” is a principle that goes beyond mere philosophy. It’s a proven fact, backed by science, that how we carry ourselves – our posture – not only mirrors our internal emotions but can fundamentally alter them. This realization opens up a new dimension in understanding the symbiotic relationship between our physical stance and our mental state.

Reflecting and Shaping Feelings Through Posture

Common experience tells us that our posture reflects our feelings. A drooping head and slumped shoulders might indicate sadness, while an upright stance and a smile could suggest confidence and happiness. Interestingly, this interaction is not a one-way street; it’s reciprocal. Acting confident by adopting a powerful, expansive pose can actually foster a feeling of confidence. This suggests that we can influence our own emotions and perceptions of self through deliberate changes in posture.

The Impact of Posture on Physiology and Perception

Recent studies have shed light on the profound impact of posture on both the body and mind. Engaging in “power poses” can lead to significant changes in hormone levels, specifically increasing testosterone (associated with confidence and power) and decreasing cortisol (the stress hormone). These physiological shifts can enhance performance, assertiveness, and confidence. The implication is clear: our body’s positioning can initiate a positive feedback loop, where powerful poses enhance confidence, which in turn encourages more assertive behaviour and positive outcomes.

Practical Applications: The Pencil ‘Smile’ Test

A fascinating example of how small physical actions can influence our emotional state is the pencil ‘smile’ test. Simply placing a pencil between your teeth, forcing your face into a “smile,” can actually make you feel happier. This test underscores the potential for using body language, even in small ways, to positively affect our emotions and perceptions.

Implementing Posture Changes in Daily Life

Understanding the power of posture offers us straightforward, yet effective, strategies for influencing our mindset and behaviour. Whether it’s adopting a power stance before an important meeting or using the pencil ‘smile’ technique to boost your mood, these practices can have profound effects on how we feel, how we are perceived by others, and ultimately, our success in various endeavours.

Conclusion

The revelation that our posture can directly influence our mind, feelings, and outcomes invites us to be more mindful of our physical stance in everyday life. By incorporating simple posture-related exercises and being aware of the way we physically present ourselves, we can unlock a powerful tool for personal development. In the context of martial arts and beyond, the lesson is clear: the power of posture is immense, and by harnessing it, we can significantly enhance our personal and professional lives.

Why What You Pay Attention To Matters

There’s something important I know about you – attention plays a big role in your life, both in the past and the future. Think about it: the things you’ve paid attention to before have likely influenced where you are now.

On the flip side, if you ignore something, it usually doesn’t affect your life much. That can be good, like ignoring regular news or social media, which might not impact you much. But it can also be bad, like not paying attention to things like sleep or posture until they cause serious problems.

What you pay attention to really matters. If you’re always focused on distractions, it’s tough to be successful. So, it’s crucial to pay attention to things that help you reach your goals.

This might sound easy, but it’s actually hard to focus on the right things. There’s a whole field of science about this called attention management. We’re naturally drawn to new and sudden things because, thousands of years ago, it helped us survive in the wild.

But today, companies use this to grab our attention and make money. You “pay” a company with your attention, and things like views, likes, and followers all have value.

To make sure your attention goes where it should, you need two things: self-awareness and self-regulation.

Self-awareness:

This means knowing when you’re paying attention to something that’s not helping you. Whether it’s a small distraction like checking out the latest tech trends when you’re supposed to be working, or a big distraction like spending too much time learning about something instead of actually doing it.

Self-regulation:

Once you know you’re getting distracted, you need to be able to pull yourself back to the right things. This can be tough, especially when distractions are tempting. It’s like having two minds – one that’s drawn to distractions and another that knows better.

You can make it easier for the smarter part of your mind by doing a few things:

Control your environment: Set it up so distractions are rare, and it’s easy to work towards your goals. This is why people who work from home create boundaries between work and life since the physical boundary of an office isn’t there.

Control your behaviour: Use tools like the Pomodoro Technique or block specific times on your calendar to guide yourself to more productive habits.

Control your thoughts: What you think about can become real, so focus on things that help you reach your goals. Don’t waste time thinking about things that distract you or that you can’t change. Be practical, positive, and can-do.

In conclusion, what you pay attention to shapes most things in your life. Identify your goals, pay attention to the right things, and work on understanding and controlling your attention. Make it easier by managing your environment, behaviour, and thoughts.

As you navigate the tricky world of attention, remember: what captures your focus will define the story of your life.

Now that we understand the significance of attention, this blog focuses on actionable steps to enhance our cognitive prowess. From mindfulness practices to physical exercise, we’ll explore techniques tailored to elevate attention levels, benefiting both martial arts’ practitioners and individuals seeking personal development. While focusing our attention on a single task and filtering out distractions may seem like a natural process, the ability to selectively concentrate on a specific subject while disregarding others is a remarkably intricate skill. Even individuals without attention-related challenges can enhance their focus by employing strategies tailored to improve attention. Consider the following approaches:

Mindfulness and Attention

Mindfulness, involving the conscious awareness of the present moment, is viewed as a form of attention. Studies suggest that mindfulness training can be beneficial in improving attention, emphasising the importance of being present in the current moment. Beyond the structured techniques, martial arts often incorporates mindfulness principles. Practitioners are encouraged to be fully present in each moment of their training, fostering a state of focused awareness. This mindful engagement not only enhances the quality of the physical practice but also contributes to the development of sustained attention over time.

 Physical Exercise and Attention

Martial arts, with its dynamic and purposeful movements, engages both the body and mind in a synchronized manner. The deliberate and focused nature of martial arts techniques demands a heightened level of attention, cultivating a mental discipline that extends beyond the physical aspects of training. Through forms, drills, and partner work, practitioners learn to channel their attention to specific movements, creating a seamless integration of physical and mental prowess.

Complementing the core martial arts’ training, practitioners can benefit from additional exercises specifically designed to sharpen attention and concentration. These exercises go beyond the mat, offering a well-rounded approach to cognitive development:

Mind-Body Coordination Drills:

Integrating drills that challenge coordination between physical movements and cognitive processing can be particularly effective. These drills may involve precise footwork, quick reflex responses, or coordination exercises that demand acute attention to detail.

Visualisation Techniques:

Incorporating visualisation exercises into training enhances the ability to mentally focus. Practitioners can visualise intricate sequences of movements or scenarios, honing their mental imagery and concentration skills.

 Reaction-Time Training:

Exercises designed to improve reaction time contribute to heightened attention. Quick-response drills, where practitioners must react swiftly to stimuli or cues, reinforce the connection between physical actions and the cognitive processes guiding them.

Balance and Stability Exercises:

Activities that challenge balance and stability not only contribute to physical strength but also demand concentrated attention. Balancing drills require a heightened awareness of body positioning, fostering mindfulness and concentration.

 Breathing and Relaxation Practices:

Attention is closely tied to a calm and focused state of mind. Introducing breathing and relaxation practices, such as controlled breathing exercises or meditation, helps practitioners maintain composure and sustained attention during training. The integration of mindfulness principles, coupled with targeted supplementary exercises, establishes a comprehensive approach to enhancing focus and concentration both on and off the training mat.

Other tips to improve focus:-

• Avoid Multitasking: To enhance focus, steer clear of multitasking. Juggling multiple tasks can hinder productivity, so optimising your limited attention is best achieved by working on one thing at a time.
• Prioritise Sufficient Sleep: Research underscores the vital role of adequate sleep in maintaining optimal attention levels. Furthermore, the relationship between sleep and attention is bidirectional—quality sleep aids attention regulation, and attentional demands can influence sleep patterns.
• Fuel Your Focus with Nutrient-Rich Foods: Elevate your attention by making mindful choices in your diet. Incorporate nutrient-dense foods such as leafy greens, fatty fish rich in omega-3s, and whole grains. These foods provide essential vitamins and minerals that support cognitive function, helping to enhance focus and sustain attention throughout the day. Additionally, stay hydrated by drinking an adequate amount of water, as dehydration can impair cognitive performance. Remember, a well-nourished body contributes to a sharper mind!
• Harness Technology for Focus: Use technology as a focus ally by leveraging productivity tools. Apps like task managers, focus timers, and website blockers can help you stay on track. Set specific time limits for activities, mute non-essential notifications, and organise your digital workspace. Remember, technology can be a powerful tool for focus when used intentionally and thoughtfully.

Remember, attention is not a fixed trait but a skill that can be cultivated and refined. As you apply these strategies in your daily life, relish the newfound clarity, heightened focus, and the untapped reservoir of your own potential. Your attention is a superpower—harness it, nurture it, and watch as it transforms every facet of your life!

The Role of Attention in Learning and Thinking and Different Types of Attention

Exploring the interplay between attention and learning reveals that an individual’s capacity to concentrate significantly impacts the absorption and retention of new knowledge. Attention, a fundamental aspect of our biology, is inherent from birth, aiding in our survival through orienting reflexes that guide us toward relevant stimuli in our environment. Newborns instinctively respond to stimuli like loud noises, showcasing early orienting reflexes. The rooting reflex, triggered by a touch on the cheek, prompts the infant to turn towards the source for nursing. These reflexes persist throughout life, offering continual benefits.

In almost every facet of life—school, work, and relationships—attention plays a critical role. It enables people to focus on information, creating memories, and helps in avoiding distractions to concentrate on specific tasks. Extensive research explores our capacity to attend to various stimuli and how long this focus can be sustained. Key factors influencing our ability to stay on task include our interest in the stimulus and the presence of distractions.

Types of Attention:

1. Sustained Attention:

Sustained attention, akin to concentration, involves focusing on one task continuously until completion or a specified time elapses. Research indicates that sustained attention peaks in the early 40s and gradually declines with age.

2. Alternating Attention:

This type involves multitasking or seamlessly shifting attention between tasks with distinct cognitive demands. It emphasises the ability to stop attending to one task and smoothly transition to another.

3. Selective Attention:

As attention is a finite resource, selective attention necessitates choosing what to focus on while filtering out numerous other stimuli. This skill involves tuning into specific stimuli while tuning out distractions, both external and internal.

4. Focused Attention:

Focused attention entails being quickly drawn to specific stimuli, such as loud noises or flashes of light, responding rapidly to external cues. This is particularly crucial in situations requiring immediate attention and swift action.

5. Limited Attention:

Limited attention, or divided attention, involves multitasking where focus is distributed among multiple tasks, simultaneously. Contrary to shifting attention, this form requires attending to multiple stimuli simultaneously, highlighting the misconception that attention is limitless.

The illusion of limitless attention has led to the practice of multitasking, but research underscores its limited effectiveness due to the inherent constraints of attention.

Thinking and Attention:

Examining the symbiotic relationship between thinking and attention, we uncover how a sharpened focus enhances problem-solving skills. This connection holds significance in martial arts for tactical decision-making and extends to cognitive processes in daily life, positioning attention as a potent cognitive tool.

Join us in our next blog, as we explore practical strategies for enhancing attention, both within and beyond the martial arts’ setting.

Understanding Attention

In this blog, we’ll delve into the intricate world of attention, a cognitive function that plays a pivotal role in our daily lives and in the practice of Martial Arts. As we explore the multifaceted nature of attention, we’ll uncover its significance in the holistic martial art of choi kwang do.

What is Attention?

Attention is a cognitive process that involves selectively focusing on specific aspects of the environment while ignoring others. It is not a monolithic concept; rather, attention comprises various components, each contributing to our overall ability to concentrate and perceive the world around us. Think of attention as a highlighter. As you read through a section of text in a book, the highlighted section stands out, causing you to focus your interest in that area.

It’s not just about centring your focus on one particular thing; it also involves ignoring a great deal of competing information and stimuli. Attention allows you to “tune out” information, sensations, and perceptions that are not relevant at the moment and instead focus your energy on the information that is important.​

Not only does our attentional system allow us to focus on something specific in our environment while tuning out irrelevant details, but it also affects our perception of the stimuli surrounding us.

The Science of Attention

Delving into the neuroscience behind attention, we discover that our brain processes information in a way that allows us to allocate attention to different tasks. Understanding the neural mechanisms at play provides insights into how we can optimise our attention for learning and performance.

Attention in Martial Arts

Connecting the dots between attention and martial arts, we see that mastering attention is not just about focus; it’s about cultivating a heightened awareness. In choi kwang do, where personal development is as important as physical prowess, attention becomes a key element in achieving a harmonious balance.

It’s clear that attention is a dynamic force that shapes our experiences both within and outside the martial arts arena. Stay tuned as we further explore its role in learning, thinking, and personal development.

 

 

 

 

 

Discipline is a foundational and core concept in martial arts, and it extends beyond just physical techniques. In martial arts, discipline encompasses a combination of mental, physical, and ethical aspects that contribute to a well-rounded practitioner. Here’s how discipline is understood and applied as a martial arts concept:

Mental Discipline: Mental discipline is the ability to focus, concentrate, and remain calm under pressure. In martial arts, practitioners are often required to clear their minds of distractions and negative thoughts during training and combat. Mental discipline helps martial artists make split-second decisions, anticipate their opponents’ moves, and react effectively.

Physical Discipline: Physical discipline involves rigorous training and conditioning to develop strength, agility, balance, flexibility, and precision in techniques. It requires regular practice and dedication to master the physical aspects of martial arts. Martial artists also learn to control and harness their physical power, using it only when necessary and with control.

Respect and Etiquette: Discipline in martial arts includes showing respect to instructors, fellow students, and the martial arts tradition itself. This respect is often demonstrated through bowing, addressing seniors with proper titles, and adhering to dojahng etiquette. Martial arts instil a sense of humility and respect for others.

Self-Control: Martial artists learn self-control to prevent unnecessary harm to themselves and others. This includes knowing when to use their skills and when to avoid confrontation. It also extends to controlling emotions such as anger, fear, and frustration, which can cloud judgment and hinder effective decision-making.

Commitment and Consistency: Martial arts require a commitment to regular training and practice. Discipline is evident in the dedication to showing up for training sessions, practicing techniques, and striving for improvement over time. Consistency is key to mastering martial arts skills.

Goal Setting: Martial artists set specific goals for their training, such as earning higher belts, mastering a particular form (kata), or achieving a specific rank. These goals provide direction and motivation for disciplined practice.

Code of Conduct: Many martial arts have a code of conduct or philosophy associated with them, such as the Pledge and Principles in Choi Kwang Do. These codes emphasise values like honour, integrity, and perseverance, which contribute to a practitioner’s overall discipline.

Continuous Self-Improvement: Discipline in martial arts encourages a lifelong commitment to self-improvement. Even black belt holders and experienced practitioners continue to refine their skills, deepen their understanding of martial arts philosophy, and mentor newer students.

Non-Violence and Self-Defence: Discipline in martial arts includes the principle of using martial techniques for self-defence and protection, rather than aggression or violence. Practitioners are taught to avoid unnecessary conflict and to use their skills responsibly.

Leadership and Teaching: As martial artists advance in rank and experience, they may take on leadership roles within their schools. This involves mentoring and teaching junior students, emphasising the importance of discipline in their training.

In summary, discipline in martial arts is not limited to physical prowess but encompasses mental strength, ethics, respect, and personal development. It is a holistic concept that shapes martial artists into not only skilled practitioners but also well-rounded individuals who strive for excellence in all aspects of their lives.