Hike With Patrick

I am 6'2"—very tall by everyday standards. For years, I lived in an environment that simply wasn’t designed for people like me. Kitchen counters, bathroom sinks, and tables were all too low. Society, in many small but constant ways, was not friendly to tall bodies.

Before 2016, I suffered frequent and sudden lower-back spasms. Something as ordinary as brushing my teeth, washing dishes, or trying to hug a toddler could trigger an attack. When it happened, I had zero defense. I would collapse onto the floor, unable to move, and then be confined to bed for three or four days. This cycle repeated itself for years, beginning around 2009.

Ironically, before all of this, I was quite athletic. In 2006, I ran a 10K in 45 minutes and 30 seconds. But after 2009, I stopped running altogether. I also stopped hiking challenging or strenuous trails. Pain dictated my limits.

我身高6英尺2英寸，在日常生活中算是非常高的人。可现实环境却并不照顾高个子：厨房台面、洗手池、桌子都偏低。社会在很多细微却持续的层面上，对高个子并不友好。

2016年以前，我经常毫无预警地出现严重的下背部痉挛。刷牙、洗碗，甚至只是弯腰去抱一个幼童，都可能成为诱因。一旦发作，我毫无防御能力，只能直接倒在地上，完全无法活动，随后必须卧床三到四天。这种情况从2009年开始，持续了很多年。

讽刺的是，在此之前，我其实相当热爱运动。2006年，我曾跑出过45分30秒的10公里成绩。但2009年之后，我彻底停止了跑步，也不再挑战任何强度较大的登山路线。疼痛，成了我生活的边界。

To avoid further injury—and quite frankly, to avoid suffering—I began searching for a different solution in 2016. I did not want temporary relief; I wanted a system that worked in real life, all day long.

Over time, I developed a set of breathing and postural practices designed to engage the abdominal muscles continuously, while reducing unnecessary and harmful overuse of the lower back. This is the core logic—the foundational principle—behind the 24-Hour Belly-In Method.

To be very clear: this system does not rely on heavy strength training. It is built almost entirely on breathing and posture. The goal is not to make the core strong for one hour in the gym, but to make it present for 24 hours in daily life.

为了避免进一步受伤—更直白地说，是为了不再受罪—我从2016年开始寻找一条完全不同的解决路径。我不再满足于临时缓解，而是想要一种真正能融入日常生活、全天候起作用的方法。

在不断实践中，我逐渐发展出一套以呼吸与体态调整为核心的练习体系，目标是持续激活腹部肌群，同时减少下背部肌肉的过度参与与代偿。这正是24小时收腹的底层逻辑。

需要特别说明的是：这个体系几乎不依赖力量训练。它的核心只有两点—呼吸与姿态。目标不是在健身房里练一小时核心，而是在生活中的24小时里，让核心始终在线。

On September 24, 2022, I hiked the Golden Ears Summit trail. Two weeks later, while chatting with a friend, I suddenly realized something remarkable: my back hadn't hurt at all—not during the hike, and not afterward.

That was the moment I understood—after six years of practicing 24-Hour Belly-In, my back was effectively healed. The method had become second nature. From that point on, I returned to running and hiking. Movement was no longer something to fear.

2022年9月24日，我完成了金耳峰（Golden Ears Summit）的登顶徒步。大约两周后，在一次与朋友的聊天中，我突然意识到一个事实：我的背完全没有疼过—无论是在登山过程中，还是之后。

那一刻我才真正明白：经过6年的24小时收腹实践，我的腰背问题已经被悄无声息地解决了。这套方法，已经成为了我的第二本能。从那以后，我重新开始跑步和登山，身体不再是需要小心翼翼防备的对象。

At the end of 2025, I went snowshoeing in Banff and stayed at a hostel. When I walked into the shared kitchen, it was full of tall, young Australians—around 22 years old—on two-year working holiday visas. What struck me was this: I was the confident one. They were the awkward ones. I realized then that posture and gait quietly communicate strength, calm, and presence. My way of standing and moving had changed.

On January 16, 2026, I went swimming at a public pool. Looking around, I felt a strong visual discomfort—so many people with collapsed posture and disengaged cores. It made me realize how rare, and how valuable, good posture truly is.

2025年底，我在班夫进行雪鞋徒步，并入住了一家青年旅舍。走进公共厨房时，里面站满了身材高挑、二十出头的澳洲年轻人—他们都是持两年临时工作签证来到加拿大的。但让我印象最深的是：自信的是我，尴尬的是他们。那一刻我意识到，步态与仪态会在无声中传递力量、稳定与从容。我走路、站立的方式，已经彻底不同了。

2026年1月16日，我去游泳馆游泳。环顾四周，我受到了一种强烈而负面的视觉冲击—大量塌腰、塌腹、核心完全失联的体态，让人不忍直视。这让我更加清楚地意识到：良好的体态，其实极其稀缺，也极其宝贵。

I am genuinely happy to devote myself fully to teaching the 24-Hour Belly-In Method to the public. The method helps individuals build sustainable, continuous core engagement in daily life. It improves posture and presence, enhances athletic performance, supports digestion, boosts metabolism, and helps defend against metabolic syndrome.

Techniques such as hip drive (送髋) and the hiking/cat-step gait (登山步/猫步) are explained. When you truly understand and embody the essence of 24-Hour Belly-In, these techniques emerge naturally. They become water flowing downhill—effortless, intuitive, and no longer out of reach.

我非常高兴能全身心地把24小时收腹这套方法系统地分享给社会大众，造福更多的人。24小时收腹的核心，是帮助个体在日常生活中建立可持续、连续的核心参与。它不仅改善体态与仪态，全面提升运动表现，同时还能促进消化，加快新陈代谢，并有效抵御代谢综合征。

我会讲解送髋、登山步/猫步等技巧。当你真正掌握了24小时收腹的要义，这些看似"高大上"的技巧会自然浮现—水到渠成，信手拈来，而不再是遥不可及的动作。