3 Physical Abilities of Ninja

Learn through hands-on experience about the superhuman physical abilities of Ninjas, how to train them, and how to move the body efficiently.
Learn about the scientific basis of Ninja exercise techniques and apply them to modern life!

1:Superhuman! Astonishing Physical Abilities

2:The Superhuman Power Ninjas Gained Through Intense Training: What Are These Astonishing Feats?

3:Running Ability

With advanced balance and body control, ninjas could run at full speed even on rough mountain paths. They were said to cover 4 ri (approximately 16 km) in an hour and up to 40 ri (about 157 km) in a day.
Note: World Record - 1-hour run: 21.33 km (2020)

4:Jumping Ability

Ninjas who infiltrated enemy castles and residences were said to be able to jump 9 shaku (2.73 m) vertically and 3 ken (5.46 m) forward.
Note: Olympic Records - High Jump: 2.39 m (1996) / Standing Long Jump: 3.47 m (1904)

5:Landing Ability

Ninjas would jump from heights of up to 50 shaku (about 15 meters). They used not only their feet but also their hands, shifting their center of gravity forward to absorb the impact of the landing.

6:Diving Ability

With trained lung capacity, ninjas were said to be able to keep their heads submerged in a water-filled barrel for over 10 minutes.
Note: World Record for Breath-Holding Underwater: 11 minutes 35 seconds.

1:Daily Training! What Did Their Training Involve?

2:Building Speed: Hishingyō (Training to Move Quickly and Quietly)

• Tengu Climb: Escaping from a small hole without bending the knees, using jumping techniques.
• Tengu Leap: Jumping over rapidly growing plants like hemp, raising the goal each day.
• Shukuchi: Running up a slanted board, gradually increasing the incline over time.

3:Building Strength: Kongōgyō (Training for a Strong Body Capable of Fighting Bare-Handed)

• Honegatame: Striking the body with iron rods to prepare for attacks.
• Totanotsume: Strengthening fingers by pressing them firmly into sand or gravel.
• Karumi: Developing specialized movements to minimize contact with the ground.

4:"Divine Foot Technique" (Shinsoku-hō) - Training to Cover Long Distances in Short Time

• Shinobi-bashiri: Running at full speed with a long cloth trailing behind, ensuring it doesn't touch the ground.
• Shinobi-aruki: Standing on wet paper and walking quietly so as not to tear it.

5:Headmaster's Note:

They also trained to lift a sack of rice (about 60 kg) using only their thumb and index finger.

6:Sensory Training: Hearing

• Listening to Needle Sounds: Training to hear small sounds, such as a needle dropping on a board or whetstone, to develop concentration. They also practiced distinguishing voices and identifying the number of people in a crowd by listening to their conversations.

7:Sensory Training: Sight

• Bright Eyes Technique (Meigan-no-hō): Training to quickly adjust to contrasts in distance and light, such as focusing on fingertips then looking at the four corners of a room, or stepping out of darkness to face the sun.

8:Sensory Training: Taste

They trained to recognize and remember the taste of various ingredients. It's said they could detect poisoned food with just the tip of their tongue.

9:Sensory Training: Smell

Ninjas performing missions in the dead of night relied on their sense of smell to assess their surroundings. Some could even detect the presence of enemies by scent.

1:A Ninja's Body Wasn't Built in a Day!

2:Explore the Ninja's Routine for Building a Resilient Body to Endure Harsh Missions and Rigorous Training!

3:A Ninja's Day: Living with the Sun

• 4:00 AM: Rise before dawn, complete some tasks, then have breakfast.
• Morning: Engage in family work, such as farming or forestry, until noon.
• Afternoon: After a break, train in martial arts, archery, horseback riding, and other military skills.
• 6:00 PM: Return home around sunset for dinner, then go to bed when it gets dark.
• Night: Sleep on the left side to protect the heart, ready for surprise attacks.
Note: Ninjas typically had two meals a day, breakfast and dinner, with no lunch.

4:Ninja Diet: High Protein & Low Calorie

Their staple foods were millet, brown rice, and Job's tears porridge. Side dishes included mountain vegetables, farm-grown vegetables, and fish. To avoid alerting enemies with body odor, they refrained from eating garlic and leeks during missions. Additionally, they avoided animal meat, believing it would cloud their blood and dull their senses. However, they did eat quail eggs, believing it would enhance the effectiveness of the ninja technique uzuragakure ("quail hiding").

5:The Handy 60 kg Rule!?

It is said that ninjas had a rule to keep their body weight below one sack of rice (about 60 kg). Ninjas trained by lifting rice sacks with just their thumb and index finger, and if they weighed around 60 kg, they could hang from the ceiling with one hand. Additionally, when disguising themselves as a tax rice sack to infiltrate mansions or castles, it was essential that their weight matched that of a rice sack to avoid detection.

How to Play "Self-Weight Lifting Experience"

• Once you're ready, press the button!
• Grab onto a bar that's easy to hang from!
• If you can hang on for 10 seconds, you've succeeded!
• After you finish, let the next person take a turn!

Headmaster's Note:

It's said that ninjas practiced unique training using their body weight to make their movements more agile. Can you hold up your own weight?

1:Mission Companion: Portable Food

2:Hiding, keeping watch for days… Ninjas often didn't have time for leisurely meals once on a mission. So, they relied on portable foods that were easy to store and could be eaten with one hand. The most common portable food was hyorogan, which provided calories and helped boost morale.

3:Hyorogan

Made by mixing and solidifying glutinous rice, lotus seeds, yam, ginseng, and medicinal herbs with rock sugar, then drying it. The medicinal ingredients provided benefits such as nourishment, fatigue recovery, relief from diarrhea, and pain relief.

4:Suikatsugan

Made by mixing umeboshi (pickled plum) with bakumondō, a medicinal herb known in Chinese medicine, and adding rock sugar, then shaping it by hand. As the name suggests, it was effective in relieving thirst.

5:Kikatsugan

Made by soaking powdered ginseng, buckwheat flour, wheat flour, yam, Job's tears, and glutinous rice in alcohol for about three years, then drying and shaping it into balls. It's said that eating three of these per day would satisfy hunger.

1:Medicines and Poisons: What Types and Effects Did They Have!?

2:Ninjas, Whose Roots Lie in Mountain-Training Ascetics (Yamabushi), Were Professionals in Medicines and Poisons.Ninjas were experts in treating illness and injuries, maintaining health, and using poisons and drugs for assassination or manipulation. Numerous medicinal and poisonous herbs are described in ninja manuals, including remedies for disease, enhancement drugs, and toxic substances.

3:Headmaster's Note: What is Poison?

Ninjas used themselves as test subjects in the development of medicines and poisons. The poisons and medicines they created were also useful when they infiltrated as traveling medicine sellers to gather information.

4:Medicinal and Poisonous Plants Used by Ninjas

• Medicinal Plants
◦ Dokudami (Houttuynia cordata): Pain relief, detoxification
◦ Senburi (Swertia japonica): A bitter, native Japanese herb; relieves diarrhea and stomach pain
◦ Nikkei (Cinnamon): Pain relief
◦ Itadori (Japanese knotweed): Leaves for stopping bleeding; root and stem for laxative and diuretic effects
• Poisonous Plants
◦ Torikabuto (Aconite): Causes vomiting, respiratory distress, and organ failure
◦ Keshi (Poppy): Causes addiction and withdrawal symptoms

5:Medicines and Poisons Used by Ninjas

• Medicines
◦ Mushigusuri (Anti-parasites Medicine): Made from plants like kihada (amur cork tree) and gennoshouko (geranium), used to treat stomach pain
◦ Senpou Myouyaku (Miracle Medicine): Made from black soybeans and hemp, providing mental stability and f・atigue recovery
• Poisons
◦ Machin (Dog Killer): Causes full-body convulsions and difficulty breathing
◦ Ahō-gusuri (Fool's Medicine): Causes mental dullness; made from hemp
◦ Metsubushi (Eye Blinder): Powder made from sulfur and pine resin
Note: Yagen - A tool used to grind medicinal herbs, also used to prepare portable food items like hyorogan.

1:The Ninja's Efficient Running Technique

2:Running with a "Breathe In, Out, Out, In" Rhythm!? Perfect for Both Speed and Endurance!

The ability to run long distances quickly was crucial. To deliver information swiftly over long distances and to evade pursuers, endurance for long-distance travel was more important than sheer speed. By training cardiovascular function and running with an efficient form, ninjas minimized energy loss. Ninjas known as Idaten were said to be able to cover 4 ri (about 16 km) in an hour and 40 ri (about 157 km) in a day.

3:Namba Running

A running technique emphasizing isolated movement, connected to traditional martial arts. Unlike the "singleaxis running" method, which involves twisting the body by alternating the hips side to side, namba running employs a "dual-axis" approach. This involves moving the pelvis and knee on the landing side forward, minimizing upper body twisting.

4:Double Breathing

A breathing technique where "inhale" and "exhale" are each repeated twice in short intervals, enhancing endurance during physical activity. This method is still considered suitable for marathons today, as short breaths align well with running strides, helping to maintain rhythm and pace.

1:Exercise Efficiency of "Namba Running"

2:Not Just Tense! Deliberately Running Without "Twisting the Body"

3:Comparison of Exercise Efficiency with "Normal Running"

A comparison was made by running at speeds of 70 m/min and 110 m/min. Measurements showed that oxygen intake and heart rate response were higher with the single-axis running method (normal running), suggesting that the dual-axis method (namba running) is more efficient. For heart rate response at 70 m/min, the dualaxis method had slightly higher values, but other measurements were lower, indicating better exercise efficiency. Note: This experiment was conducted by Professor Shingo Oda and Professor Takashi Kawabata (Kansai University, Faculty of Health and Well-being).

4:Normal Running (Single-Axis Method)

In single-axis running, the pelvis rotates around the body's central axis, causing the shoulders to rotate in the opposite direction. This results in the pelvis lagging behind, delaying the forward movement of the legs and reducing energy efficiency.

5:Namba Running (Dual-Axis Method)

In namba running, the pelvis and shoulders rotate in the same direction, increasing stride frequency. This allows the opposite leg to step forward with minimal effort, improving energy efficiency.

6:Headmaster's Note:

It is said that namba running gradually disappeared after the Meiji era, as Western lifestyle practices were adopted in Japan.

1:Ninja Breathing Technique: "Okinaga" (Long Breath)

2:Breathe Slowly Through the Nose! A Ninja Breathing Technique for Calming, Concealing Presence, and Enhancing Focus

A very slow breathing method. A thin strip of paper is placed at the tip of the nose, moved gently with a soft breath. As one masters this technique, they can eliminate breathing sounds and presence, while also sharpening their sensory perception during breathing.

3:Experiment: Brain Waves and Autonomic Nervous Function During Long Breath (Ikichō)

In an experiment with five experienced ninjas, effects began to appear about 15 minutes after starting the ikichō technique.

4:Changes in Parasympathetic and Sympathetic Nervous Function

The theta waves associated with "sleep" became dominant, indicating reduced cerebral activity. Beta waves, which indicate "tension, anxiety, and irritability," decreased, while alpha-2 waves, associated with "relaxation and focus," increased. This suggests that while many areas of the brain were less active, certain parts remained highly alert.

5:Changes in Brain Waves

Observing nervous function, values for parasympathetic nervous activity-indicating relaxation-increased. According to the participants, they "were not asleep, but their senses became extremely sharp," suggesting they were in a highly relaxed, almost meditative state.
Note: This display references data from an experiment conducted in 2016 and does not represent all findings related to this research.
References
• Komori, Teruhisa. Extremely Prolonged Expiration Breathing: Effects on Electroencephalogram and Autonomic Nervous Function. Mental Illness, Vol. 10, Issue 2, pp. 62-65, 2018.
• Komori, Teruhisa. Extremely Prolonged Expiration Suppresses Left Amygdala Function; A Pilot Study. Archives in Neurology & Neuroscience, Vol. 3, Issue 5, 3 pages, 2019.
• Komori, Teruhisa. The Ultimate Anxiety and Stress Relief Using Ninja Mudras and Breathing Techniques Recommended by a Psychiatrist. Nihonbashi Publishing, June 2021.

1:"Kuji Goshin-hō" - Sharpening Mind and Body with the Nine Syllable Protection Technique

2:What is the Nine Syllable Protection Technique (Kuji Goshin-hō)?

The phrase "Rin, Pyo, Toh, Sha, Kai, Jin, Retsu, Zai, Zen" means "When fighting, one stands at the front and faces the enemy." This mantra was believed to provide mental support, strengthen resolve, dispel fear, and invoke blessings for victory in battle.

3:How to Perform the "Kuji Goshin-hō"

Facing the sun during the day or the moon at night, recite the mantra while forming the nine symbolic hand gestures. Then, create the “To-in(Sword mudras)” by extending the index and middle fingers of the right hand. While chanting each of the nine syllables, move the arm alternately in horizontal and vertical strokes. Ninjas practiced this ritual before battle to focus their minds.

4:Headmaster's Note:

The mudras (hand signs) were influenced by esoteric Buddhist teachings that became part of ninja practices. It was believed that forming these signs and chanting the mantra would grant the protection of the Buddha.

5:Order of the Mantra Chants

Rin → Pyo → Toh → Sha → Kai → Jin → Retsu → Zai → Zen

1:What Are Mudras (Hand Signs) Really About?

2:What Effects Did the Mudras Actually Have?

We examined changes in brain waves and autonomic nervous function when forming the mudras.

3:Experiment with 15 Participants Divided into Three Patterns: A, B, and C

Each participant's brain waves and heart rate frequencies were measured under the following conditions:
• A: While forming the mudras
• B: Forming the mudras before performing a stressful task
• C: Performing a stressful task without forming the mudras
Results (Related to A):
When forming the mudras, brain waves indicating concentration and relaxation remained consistently high.
Results (Related to B):
After forming the mudras and then taking a test, the values for parasympathetic nervous function (indicating relaxation) remained high for about 10 minutes before returning to baseline.
Comparison of B and C:
When the test was taken without forming the mudras, the values indicating stress and irritation were higher than when the mudras had been formed beforehand.

4:Headmaster's Note:

The level of concentration and relaxation decreases over time, suggesting that the mudras are most effective immediately after being formed.
Note: This display references data from an experiment conducted in 2016 and does not represent all findings related to this research.
References
• Komori, Teruhisa. Use of Ninja Hand Signs to Eliminate Anxiety and Strengthen the Ability to Cope with Stress. Advances in Clinical and Translational Research, Vol. 2, Issue 3, 7 pages, 2018.
• Komori, Teruhisa. The Ultimate Anxiety and Stress Relief Using Ninja Mudras and Breathing Techniques Recommended by a Psychiatrist. Nihonbashi Publishing, June 2021.

1:About Brain Waves and Nervous Function

2:Brain waves are signals generated by brain activity and respond to changes such as emotions (joy, anger, sorrow, pleasure) and tension. Nerves that transmit information to the brain and body include the sympathetic and parasympathetic nervous systems, which respond to tension and relaxation, respectively.

3:Types of Brain Waves

• Beta Waves (β): Brain waves that appear when feeling irritated, worried, or doing something unpleasant. Commonly known as "stress waves."
• Alpha Waves (α):
◦ α1: Appears when feeling sleepy.
◦ α2: Appears when deeply focused, relaxed, or in a good mood. Indicates a calm state that promotes creativity and ideas.
◦ α3: Among alpha waves, appears when relaxed but slightly restless or hurried.
• Theta Waves (Θ): Appear during drowsiness or light sleep.

4:About Nervous Function

• Sympathetic Nervous Function: Increases when feeling excitement, tension, or stress. It can be measured through heart rate frequency.
• Parasympathetic Nervous Function: Increases during rest or relaxation. It can also be measured through heart rate frequency.

5:Headmaster's Note:

The sympathetic and parasympathetic nervous systems are part of the "autonomic nervous system," which unconsciously regulates functions such as breathing, blood circulation, and digestion.

1:How to Instantly Draw Out Full-Body Strength

2:What is "Kiai"?

Shouting engages muscles throughout the body-especially the diaphragm, shoulders, chest, abdomen, and back-allowing greater strength than usual. Shouting also served to overcome inner obstacles, such as fear, arrogance, and overthinking. Through mental training, ninjas learned to enhance their strength with kiai without making a sound. This is known as "In-Yo Kiai" (Yin-Yang Kiai).

3:Experiment Using Kiai

During maximum strength measurements, kiai was used by shouting every fifth trial.
(Graph: Relationship Between Kiai and Maximum Strength in Elbow Flexion)
Results showed higher strength values at the 5th, 10th, 15th, and 20th trials when kiai was applied with a shout.

4:Headmaster's Note:

It is evident that applying kiai significantly enhances muscle strength and endurance.
Note: This experiment was conducted by Professor Emeritus Hirohisa Wakita (Mie University).

1:How to Lift Heavy Objects Quickly and Easily

2:Ninjas Knew How to Use Their Bodies Efficiently!

The Igeta Motion involves moving multiple joints in coordination, similar to a wooden frame in the shape of the kanji "井" (well frame). Instead of lifting with just the shoulder joint, bending the hip, knee, and ankle joints to lower the center of gravity and using that momentum to lift makes it easier and faster to lift heavy objects.

3:Experiment Using the "Igeta Motion"

Ten male university students were asked to lift a 1 kg dumbbell in their right hand using the two methods previously introduced. The results showed that the Igeta Motion allowed them to lift the weight more quickly.

4:The "Igeta Motion" reduces strain on the shoulder joint by using all joints in the body to distribute the load, making the movement safe, quick, and easy.

Note: This experiment was conducted by Professor Emeritus Hirohisa Wakita (Mie University).

Practice "Ninja Walking"! (How to Play)

• Press the button when you're ready!
• Try to walk over the footprint marks using "ninja walking" so the enemy doesn't spot you!
• A light will illuminate your feet-walk in sync with the light!
• You have two attempts! The first is easy, but the second is challenging, so give it your best!
• Even if the enemy spots you, keep moving forward!

Headmaster's Note:

Ninjas mastered techniques for sneaking in without being detected, developing various walking methods to complete their missions. Let's practice "ninja walking," a classic stealth technique!