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#4 Forest Rock Qigong Weekly Class - 5-Minute Qigong Practice for Anxiety Relief

Best time: Morning or early evening
Environment: Quiet space, low lighting, unplugged from distractions

1. Calming Breath with Belly Focus (1 minute)

Inhale: Count of 4 through the nose
Exhale: Count of 6 through the mouth
Hands: Rested on lower abdomen
Visualize: Breath reaching deep into the Kidneys, releasing worry on the exhale
Purpose: Anchors the Shen, calms Heart Fire, soothes nervous system

2. The Crane flies south for the Winter (1 minute)
From the Long Life Qi Gong System

Inhale: Arms float gently outward and upward
Exhale: Lower arms as if smoothing feathers
Purpose: Calms the Heart, slows overactive thinking, anchors the Spirit

3. Embrace the Mountain (1 minute)
From Shi Ba Shi Tai Ji Qi gong

Inhale: Arms open wide
Exhale: Hug the Qi back to the heart center
Purpose: Regulates Heart and Lung Qi, promotes emotional stability

4. Acupressure for Anxiety (1 minute total)

1. Yin tang (M-HN-3): Between the eyebrows – press softly
2. Shen men (HT-7): On wrist crease, pinky side – massage in circles
3. Yong quan (KD-1): Sole of the foot – press or tap gently

Purpose: Calms the Shen, grounds floating Qi, soothes mental unrest

5. Standing Stillness – Smile Inward (1 minute)

Hands rest on lower Dantian
Eyes closed, smile inward to the Heart and Kidneys
Feel your breath become slower and softer
Purpose: Harmonizes inner organs, brings peace to Shen, ends practice gently

Chinese Herbal Formulas for Anxiety (consult a licensed TCM practitioner)

1. Tian Wang Bu Xin Dan – Nourishes Heart and Kidney Yin
2. Suan Zao Ren Tang – Calms Liver, anchors Shen
3. Gan Mai Da Zao Tang – Addresses Heart and Spleen imbalances causing anxiety

Lifestyle Tips

• Avoid screens before bed
• Meditate or journal nightly
• Spend time in nature or with grounded people
• Use calming essential oils like lavender or sandalwood

Foods to Calm Anxiety

• Lotus seeds – Nourish Spleen, calm Shen
• Black sesame seeds – Nourish Liver and Kidney
• Millet porridge – Strengthens Spleen
• Chamomile or rose tea – Light, calming
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📆 Join this session to move stuck emotions, cultivate calm, and restore your inner equilibrium through the healing flow of Qigong.

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