Two Simple Exercises for Improving Circulation & Nervous System Regulation

Sunlight & Grounding for Nervous System Regulation

With many ANM patients already spending 15-30 minutes each day with their bare feet on the ground and greeting the sun for optimizing nervous system balance, I thought I’d offer an option to add to this beloved morning routine.

Perhaps you’d like to incorporate some Qigong movements into this special time of day?

Qigong is an ancient practice of gentle, easily adaptable, mindful movements that encourage breathing, strength, balance, and a sense of connection between the body and mind. Recent studies have explored the benefits of regular Qigong practice, including its potential to increase blood flow to the organs and brain. Even a regular 12-week class has been associated with improvements in circulation.

“Shaking the Tree” for Circulation

A personal favorite among the ANM staff is the “Shaking the Tree” exercise. Stand with your feet shoulder-width apart, knees slightly bent, and your arms and hands relaxed loosely at your sides. Begin to gently shake and bounce, allowing your body to move in whatever way feels natural. You may even allow sounds to express themselves through your vocal cords.

Do this for at least 15 minutes while you greet the sun. You can also use this practice whenever you feel stressed or overwhelmed.

As you begin or continue your morning practice, remember that there is no need to make it complicated. Simply being present, breathing deeply, moving gently, and welcoming the morning light can become a meaningful way to connect with yourself and set the tone for the day. Perhaps Qigong will become a small but nourishing part of your own morning ritual.

Alima Matejcek, ANM Medicinary Manager