Flagstaff, AZ USA
If you’re anything like me—a martial artist, wellness teacher, and someone who juggles work and family life—you know what it feels like to hit that midday slump or lie awake at night with a racing mind. In my decades of training, I’ve found Qi Gong to be the most sustainable way to maintain steady energy. While Qi Gong has roots in traditional Chinese philosophy, these routines are non-religious and accessible to anyone seeking practical ways to reduce stress and improve energy naturally. Backed by research into breathwork and stress reduction (e.g., Brown & Gerbarg, 2005; Harvard Health Publishing, 2021), these short, mindful routines help regulate the nervous system and promote lasting calm. Let’s explore three simple 5-minute Qi Gong practices you can use throughout your day.
We sit too long. We breathe shallowly when stressed. Our screens keep us engaged but disconnected from our bodies. Research shows chronic stress can dysregulate cortisol cycles and worsen sleep quality (Sapolsky, 2004). In Qi Gong terms, this is qi stagnation—energy that can’t move freely. The goal is to restore the natural cycle: wakeful in the morning, steady during the day, and calm in the evening.
One of my teachers often reminded me of Wu Wei: effortless action. Instead of pushing for more productivity, Qi Gong asks us to relax into what we’re doing, finding the path of least resistance. Breath and gentle movement become tools to harmonize body and mind. It’s not esoteric philosophy—it’s practical stress management supported by evidence on slow breathing’s impact on the parasympathetic nervous system (Zaccaro et al., 2018).
I use this daily to shake off stiffness and set the tone for a clear mind:
Stretch and Shake (2 min): Stand tall, inhale arms up, exhale releasing. Shake out limbs to release tension.
Swinging Arms (1 min): Gentle waist twists with swinging arms. Exhale naturally.
Deep Belly Breathing (2 min): Slow, even inhales and exhales into the lower belly.
Purpose: Improve circulation, awaken alert calm.
I often share this with students working desk jobs:
Standing Meditation (2 min): Feet grounded, hands at the lower belly, soft knees. Slow breathing.
Spinal Wave (1 min): Gentle bending and straightening, rolling through the spine.
Calming Breath (2 min): Inhale for 4, exhale for 6–8 counts.
Purpose: Combat posture fatigue, refocus the mind.
To avoid being wired at bedtime, try this routine:
Gentle Side Bends (2 min): Lengthen on inhale, soften on exhale.
Slow Arm Circles (1 min): Smooth inhaling lift, slow exhaling lower.
Settling Breath (2 min): Exhale with a gentle sigh, letting go of the day.
Purpose: Release tension, ease into restful states.
Morning: Activation Routine.
Midday: Recharge after lunch.
Evening: Transition before bed.
Even doing just one of these daily can help you build new habits of relaxation. Remember, evidence-based stress reduction doesn’t require hours—just consistent, mindful practice.
Are you looking for a highly, reviewed, quick, video qi gong course with mobility adaptations? Try Awaken and Enliven Qi Gong
Brown, R.P., & Gerbarg, P.L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression. Journal of Alternative and Complementary Medicine.
Harvard Health Publishing. (2021). Relaxation techniques: Breath control helps quell errant stress response.
Sapolsky, R.M. (2004). Why Zebras Don’t Get Ulcers.
Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience.
It's a set of short, mindful movement and breathing routines designed to maintain steady energy throughout your day. Perfect for busy professionals who want to avoid afternoon slumps and stay focused naturally.
Absolutely. These routines are designed for office or home workspaces and take just 5 minutes, requiring no special equipment.
Not in this context. While it has traditional roots, the routines here are secular, evidence-informed practices focused on stress reduction and health.
Even one 5-minute session daily can help. For best results, try morning, midday, and evening to maintain balanced energy all day long.
