The first Monday morning after an indulgent holiday break can be daunting. Your inbox is full, you might feel a little bloated, and celebratory libations may have left you with some brain fog.
Over the years, I’ve found that the best way to shake off the post-holiday blues and get excited about returning to my normal routine is through fun, unstructured movement. Lately, that has looked something like these Chinese longevity biohack movements I found on TikTok. They’re how I get pumped to start the work week—and what I plan to use when I return to work after the December holidays to get my energy and creativity flowing again. Here’s my go-to method for resetting after the holidays.
The Origins of the Holiday Reset
If you go down a “Chinese longevity biohacking movements” rabbit hole on TikTok or Instagram, you’ll find plenty of creators doing these fun movements. However, the trend can be traced back to Michael Holland, a movement and wellness social media creator. He is very upfront about not inventing these movements, rather taking inspiration from Tai Chi, Qi Gong, Shaolin martial arts, and Soviet training systems to string together seven movements—paired with breathwork—that he calls the Mind Body Energy Movement.
“Tai Chi started centuries ago as a martial art and its principles are rooted in the Chinese philosophy of Yin and Yang,” shares Andrea Lepcio, Tai Chi instructor and founder and owner of Mighty Fit. “The story is told that Zhang Sanfeng, a Taoist monk, selected moves after watching a snake battle a bird. Tai Chi subsequently developed in different villages by different teachers. The practice builds strength, flexibility, aerobic conditioning, and balance—and has been shown to lower blood pressure and to help people prevent falls. There are also emotional and mental benefits as Tai Chi is a moving meditation.”
Qi Gong also has a rich history. “Qi Gong is an energy movement practice,” shares Amy Parker, certified Qi Gong instructor in Mount Pleasant, South Carolina. “In ancient China, the monks observed nature and gained wisdom from watching animals, plants, and the earth and how they were intertwined with each other. These monks developed movements that awakened our lifeforce energy, qi. They trained or worked, Qi Gong, daily by using various postures, breathing techniques, and meditations. The movements of Qi Gong practice are slow and rhythmic, helping to calm our nervous system, restore our souls, and aid in strengthening our immunity.” “Qi Gong is both an art and a science,” adds certified Qi Gong instructor Elizabeth Bord. Meanwhile, Shaolin is also known as kung fu and is a martial art that integrates grappling, weapons, and acrobatics with principles of Qi Gong.
The goal of the Mind Body Energy Movement routine is to naturally increase energy levels, connect the mind and body, improve sleep, promote longevity, and support the joints, organs, and lymphatic system. And as it turns out, these are reasonable claims, given the robust evidence tying Tai Chi to lower chronic disease, pain, arthritis, and fall risk in older adults (all of which support longevity); Qi Gong to better cognitive function, mental health, and quality of life; and Chinese martial arts—like Shaolin—to improved mental and physical health. These movements are reminiscent of what you might do bouncing on a trampoline or having a dance party with your closest friends. Jumping around, swinging your arms, marching, and twisting are all on the docket.
7 Gentle Movements to Help You Reset
If this set of movements has piqued your interest, here’s a quick breakdown of the routine—and the health benefits, according to our experts. For more information and visuals, be sure to check out a social media post, like this one. Do each of these movements for one minute (or as long as you want, in my case!):
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Lymphatic Hops: Jump around with loose arms to get the body relaxed and loose. “These are so aptly named because they stimulate lymphatic circulation—they also boost bone density and are energizing,” Lepcio says. However, Parker actually recommends putting this move at the end of the routine, “in the world of Qi Gong, we call this movement, ‘Shaking and Bouncing.’ This movement releases stress, tension, tightness, and toxins. After this movement, I recommend taking a few moments to go internally, with eyes closed, to feel how the body has been activated from deep within.” This would be a great way to close this practice, if you choose.
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Body Waves: Swing both arms (at the same time) over your head, then down to your feet, and repeat. “This flowing, undulating move energizes and mobilizes the spine and massages internal organs like the liver, kidneys, and intestines,” Bord says.
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Arm Swings: Alternate swinging your arms overhead. “Also very traditional, arm swings are used to open lung and heart meridians, relax the shoulders, and release stagnant qi. It’s great in modern times because the movement opens the shoulders and chest, reducing postural tension from sitting and device use,” Rothman says.
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Trunk Twists: Bend your torso forward at a 45-degree angle. Without moving your head, twist your torso and arms from side to side. “Twists can ease tension in the thoracic spine and are a great antidote to sitting. The twist is also good for digestion,” Lepcio says.
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Dead Arms: Stand upright with your arms hanging loosely by your sides, then twist your torso and let your arms swing freely around your body (like “dead arms”). “Dead arms or ‘Knocking on the Door of Life’ movement is massaging the lymph glands in the armpits and at the collar bone, creating a pump, moving lymph fluid out, which contains toxins,” Parker says.
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Golf Swings: Reminiscent of its namesake, swing one arm up overhead while pivoting your legs and lower body toward that side; your trailing arm will naturally follow across your body. Then switch sides. “This movement integrates trunk rotation, arm movements, and grounding with flow and develops core strength, coordination, balances upper and lower body,” Bord explains.
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Marches: Pretty self-explanatory—simply march in place, bringing your arms to your knees with each rep. “This one is a hybrid of Qi Gong principles and modern dynamic warm-ups. The movement strengthens hip flexors and stabilizers, supporting walking and posture. It also improves cross-lateral brain integration and coordination. Finally, the movement stimulates digestive and respiratory meridians, offering some cardio benefits,” Rothman says.
Fun, simple routines—like these viral moves inspired by Chinese martial arts and movement practices—are one of the best ways to start your day in a better mood with boosted energy, creativity, and zest for life in my personal experience! With everything competing for our attention these days, I love finding ways to get out of my head and into my body. And while these movements are just one way I go about doing that—especially after festive holiday breaks—any practice that makes you feel this way is a perfect start to your day.
Read the original article on Real Simple