10 min breathing routine to feel better

Here is a clear, Qi-Gong–aligned explanation that fits your winter-season work, plus a meditation you can teach or practice yourself.

Organs That Maintain Energy Levels (Beyond the Kidneys)

In Chinese Medicine, Kidneys are the root of life-force (Jing). But they do not work alone. Several other organs directly sustain your daily energy, resilience, and emotional steadiness:

1. Spleen & Stomach — Your Daily “Fuel Generator”

• Converts food into usable Qi (post-heaven Qi).

• Governs digestion, muscle strength, focus, groundedness.

• Weak Spleen → fatigue, brain fog, heaviness, worry.

2. Lungs — Your “Energy Distributor”

• Take in fresh Qi through breath.

• Spread Qi throughout the body and to the Wei Qi (immune and protective energy).

• Weak Lungs → low stamina, shallow breathing, low immunity.

3. Liver — Your “Qi Flow Regulator”

• Ensures smooth flow of Qi and blood.

• When Liver Qi stagnates, you feel irritable, tired, emotionally stuck, or depleted.

4. Heart — Your “Fire & Spirit” Regulator

• Governs circulation and Shen (spirit).

• When Heart is balanced → clarity, calm vigor, emotional buoyancy.

• When imbalanced → mental fatigue, restlessness, lack of vitality.

Together, these organs generate, circulate, regulate, and protect your energy.

A Meditation to Strengthen Energy (Dan Tian Qi-Gathering Meditation)

This is simple, powerful, and deeply compatible with your winter Qigong focus.

Purpose:

• Rebuild Kidney Jing

• Nourish Spleen Qi

• Anchor the mind

• Increase overall vitality

Step-by-Step (10–12 minutes)

1. Settle the body (30–60 seconds)

Sit or stand. Relax the shoulders. Let the lower belly soften.

Imagine the weight sinking to your lower Dan Tian (below the navel, center of gravity).

2. Three Cleansing Breaths

Inhale through the nose → exhale through mouth with a long “haaah,”

letting tension drain from chest, shoulders, and lower back.

3. Begin Dan Tian Breathing (3 minutes)

• Breathe into the lower belly.

• Imagine warm light expanding gently on inhale.

• On exhale, imagine a deep inner reservoir filling and becoming heavier.

This nourishes Kidney + Spleen simultaneously.

4. Add Qi-Gathering Visualization (3–4 minutes).

• Each inhale: Draw fresh Qi upward from the earth through the soles (KD-1, Yongquan).

• Each exhale: Guide that Qi into the lower Dan Tian, where it condenses like a small glowing pearl. Let the pearl become warmer, denser, brighter.

5. Gentle Microcosmic Circulation (optional, 2 minutes)

When the Dan Tian feels full:

• On inhale: imagine Qi rising up the spine (Du Mai).

• On exhale: let it descend down the front midline (Ren Mai). Keep it subtle — a soft current, not forced.

6. Completion (1 minute)

Place hands over the lower belly. Feel warmth, steadiness, and grounded energy. Say inwardly: “Energy returns to center. My vitality is restored.”

For Even Faster Energy Building

You can combine the meditation with these:

• Spleen strengthening: gentle self-massage around the navel, clockwise circles.

• Lung boosting: tapping Lung 1 + chest opening stretches.

• Kidney tonification: rubbing lower back (Ming Men), heel drops, gentle bouncing.

• Liver flow: side stretches, trunk spirals, shaking practice.