How it works
Warm-up: Stand or sit comfortably. Loosen the shoulders and jaw.
Format: One slow round. Keep the breath easy and quiet, never forced.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Box breathing In 4 counts, hold 4, out 4, hold 4. Nose if comfortable. | 4 rounds of 4-4-4-4 | None | Easier: Drop the holds: in 4, out 6. Harder: Extend to 5 counts each. |
| Lifting the sky (qigong) Inhale as interlaced hands rise overhead, exhale as they float down. | 8 slow reps | None | Easier: Seated. Harder: Rise onto the toes at the top. |
| Shaking the body Bounce gently through the knees, let arms and shoulders hang loose. | 60 s | None | Easier: Smaller bounce. Harder: Add relaxed arm swings. |
| Turning the waist (qigong) Turn from the waist, arms swing loosely and tap the body. | 10 each side | None | Easier: Smaller turn. Harder: Slower, matching breath to each turn. |
| Extended exhale breathing Breathe in for 4, out for 6–8. Belly rises on the inhale. | 3 minutes | None | Easier: In 3, out 5. Harder: Lie down with a hand on the belly. |
| Standing stillness (Zhan zhuang) Knees soft, arms rounded as if hugging a tree, shoulders relaxed. | 2 minutes | None | Easier: Arms by the sides. Harder: Build to 5 minutes over weeks. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Stop breath holds if you feel dizzy or lightheaded. Never practice breathwork in water or while driving.
- If you are pregnant or have a heart or lung condition, skip breath holds and ask your doctor first.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.