Can’t Sleep? Try This Five-minute Tai Chi Practice To Help You Unwind And Relax Tonight

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Tai Chi teacher Brian Thompson recommends a five-minute evening sequence combining seated breathing, gentle arm movements, weight shifts and self-massage. He says it may help people unwind, but the Fit&Well report does not provide research showing that this routine improves sleep.

Fit&Well has published a five-minute evening Tai Chi routine recommended by teacher Brian Thompson, who says its breathing and gentle movements can help people unwind before bed. The sequence includes seated breathing, slow arm lifts, coordinated weight shifts and self-massage; the report presents it as a relaxation practice, not as a proven treatment for insomnia.

Thompson, founder of BNEW4LIFE, describes the routine as a way to release physical tension after the day. He says it focuses on the back, neck and shoulders and pairs movement with breathing. Fit&Well describes Tai Chi as a Chinese practice built around gentle, low-impact movement and a mind-body connection.

The practice begins with one to two minutes of seated breathing. Sit upright on a sturdy chair, place both feet flat on the floor and follow a natural breath, while relaxing the stomach, shoulders and chest. The next movement, called “Lift Water,” involves standing with feet about shoulder-width apart, raising the arms to shoulder height while inhaling, then lowering them gently.

The longer section uses “silk reeling” movements: slow turns of the waist and arms, with the body’s weight shifting from one leg to the other. Thompson’s instructions suggest starting on one side and then switching, before coordinating both arms and matching the movements to the breath. The sequence ends with gentle massage and cupped-hand patting over areas including the shoulders, arms, torso and legs. The report does not specify a fixed duration for each remaining movement.

A Low-Impact Bedtime Option

The routine offers a short, low-impact activity for people who want a deliberate way to slow down before bed. Its steps can be done with basic space and a sturdy chair, and several movements can be adapted by sitting rather than standing. That may make the sequence approachable for people who do not want a vigorous workout late in the day.

Thompson says the practice can help settle breathing and quiet late-night mental chatter. Those are his stated reasons for recommending it; the source report does not cite a clinical trial or establish that this particular sequence improves sleep quality, shortens the time it takes to fall asleep, or treats a sleep disorder. Readers should treat it as a possible relaxation aid, not a substitute for medical advice or evidence-based care when sleep problems persist.

How the Five Minutes Are Structured

The report presents Tai Chi as a practice that can be done at different times of day, while focusing this sequence on the period before bed. Its four parts move from stillness to progressively more active movement: seated breathing, arm lifts, silk reeling and self-massage. The order gives readers a simple progression from noticing the breath to moving the arms and shifting body weight.

Several directions emphasize keeping the movements gentle: relax the shoulders, maintain a slight bend in the knees, keep the chest upright and move slowly. During silk reeling, the waist turns and body weight shifts across the feet while the arms trace broad, controlled paths. The closing massage uses the hands to pat or rub the body; it is described as part of the sequence, not as a medical technique.

Thompson says evening practice may ease accumulated tension and support a calmer state before sleep. The Fit&Well article attributes those points to him. It does not report measurements of heart rate or breathing, explain how the routine was evaluated, or compare it with other bedtime practices.

“The benefit of an evening Tai Chi practice is that it helps to unwind accumulated physical tension in the back, neck and shoulders from the day.”

— Brian Thompson, Tai Chi teacher and founder of BNEW4LIFE, as quoted by Fit&Well

What Sleep Benefits Are Established?

The report does not identify research testing this specific five-minute sequence, and it does not provide data showing how often people fall asleep faster or sleep better after doing it. Thompson’s statements about the nervous system, heart rate, breathing and restorative sleep are attributed recommendations, not findings established in the article.

It is also unclear whether the routine is suitable for every reader. The instructions include standing, bending the knees and shifting weight, but offer limited guidance for people with mobility restrictions, balance concerns, pain or other health conditions. Anyone who feels discomfort should stop; people with relevant health concerns can ask a qualified health professional about suitable movement.

Trying the Routine Before Bed

The next step for readers interested in the practice is to follow the sequence gently and see whether it feels comfortable, rather than expecting a guaranteed sleep outcome. Use a stable chair for the seated section, keep the standing movements within a comfortable range and pause if pain, dizziness or unusual symptoms occur. The routine is optional; the source gives no instruction to continue it if it does not feel helpful.

Whether the practice supports sleep beyond a moment of relaxation remains an open question in the source material. The Fit&Well report does not announce a study, follow-up measurement or clinical assessment. People with persistent sleep difficulties may wish to discuss them with a healthcare professional instead of relying on a short exercise alone.

Key Questions

What does the five-minute Tai Chi routine involve?

It combines seated breathing, gentle standing arm lifts, slow silk-reeling movements with weight shifts, and self-massage or cupped-hand patting. The article does not assign an exact time to every movement.

Who recommends the practice?

Tai Chi teacher Brian Thompson, founder of BNEW4LIFE, recommends the evening sequence in the Fit&Well report.

Is this routine proven to treat insomnia?

No such evidence is presented in the report. Thompson says the practice may help people relax, but the article does not cite research showing that this specific routine treats insomnia or reliably improves sleep.

Can the movements be done sitting down?

The first breathing exercise is seated, and the instructions allow massage while sitting or standing. The arm lifts and silk-reeling section are described as standing movements; the report does not provide a complete seated alternative.

Source: rss