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Fit&Well published a five-minute evening Tai Chi routine recommended by teacher Brian Thompson, with breathing, gentle movements and self-massage. Thompson says it may help people unwind, but the report does not provide research showing that this specific routine improves sleep.
Fit&Well has published a five-minute Tai Chi routine that teacher Brian Thompson recommends as a way to unwind before bed. The sequence combines slow breathing, gentle movement and self-massage; Thompson says it can help ease tension and quiet late-night mental chatter, though the report does not establish that it treats insomnia or guarantees better sleep.
The routine begins with one to two minutes of seated breathing. Sitting upright on a sturdy chair with feet flat on the floor, practitioners are instructed to breathe naturally through the nose and soften the stomach, shoulders and chest. The source describes letting the breath rise and fall like a waterfall.
Next comes a standing movement called “Lift water,” repeated two or three times. With feet about shoulder-width apart, knees slightly bent and shoulders relaxed, a practitioner raises the arms to shoulder height while inhaling, turns the palms forward and lowers the arms gently. The sequence then moves into single- and double-hand “silk reeling”: slow arm circles coordinated with waist turns and shifts of weight from one leg to the other.
The practice ends with massage and gentle cupping. Standing or sitting beside the bed, participants massage areas including the neck, arms, torso and legs, then cup their hands and pat the body. Fit&Well presents these steps as a short relaxation routine; it does not report measurements of sleep, compare the sequence with another activity or describe a clinical trial.
A Short Routine, Not a Sleep Treatment
The routine offers readers a brief, low-impact option for winding down that does not require equipment or a long session. Its focus on gradual movement and attention to breathing may suit someone looking for a quiet activity before bed. The steps can also be shortened or adapted to a seated position if standing movements feel uncomfortable.
But the distinction between a teacher’s recommendation and demonstrated sleep benefits matters. Thompson’s explanation is an attributed view, not evidence in the report that this particular five-minute sequence improves sleep quality or addresses a sleep disorder. Readers experiencing persistent sleep problems should not treat the routine as a replacement for professional advice.
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How the Evening Sequence Works
Tai Chi is described in the report as an ancient Chinese practice built around gentle movement and breathing. The routine Thompson shares is organized for the end of the day, starting seated and then moving through standing exercises before finishing with self-massage. The instructions emphasize relaxed shoulders, slightly bent knees, centered weight and movements coordinated with the breath.
Thompson is identified as a Tai Chi teacher and founder of BNEW4LIFE. His recommendation is specific to an evening practice: he says the movements may help people release tension they have built up during the day. Fit&Well’s account supplies instructions for trying the routine, but gives no publication date in the provided material and cites no research study supporting the sleep-related claims.
““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
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Sleep Effects Remain Unmeasured
The source does not say whether the routine has been tested in a study, how often it should be practiced or whether participants experienced measurable changes in sleep. It also provides no evidence that five minutes is sufficient to affect sleep or that the sequence works for people with insomnia. The claimed effects on tension, heart rate, breathing and mental chatter are attributed to Thompson.
The instructions involve standing, shifting weight, raising the arms and patting the body. The report does not discuss adaptations for people with balance, mobility or other health concerns. Anyone who finds a movement painful or unsafe can stop, use a supported seated variation or seek advice from a qualified professional.
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Trying the Practice Safely
Readers who want to try the sequence can follow the steps slowly, keeping movements comfortable and breathing naturally rather than forcing a deeper breath. A sturdy chair is specified for the opening exercise; for the standing movements, participants should use a stable surface for support if needed. Stop if a movement causes pain, dizziness or discomfort.
Fit&Well’s report does not announce a follow-up study or provide a way to assess whether the routine changes sleep. Its immediate next step for readers is simply to try the practice as a relaxation activity and judge whether it feels comfortable. Persistent or worsening sleep difficulties warrant discussion with a health professional, rather than relying on this routine alone.
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Key Questions
What is included in the five-minute Tai Chi practice?
It includes seated breathing, gentle arm raises called “Lift water,” slow weight shifts and arm circles known as “silk reeling,” followed by massage and light hand-cupping pats.
Does the routine have proven benefits for insomnia?
The report does not establish that it treats insomnia. It shares Thompson’s recommendation and explanation, but provides no trial results or other evidence showing that this specific routine improves sleep.
Can the movements be done seated?
The opening breathing exercise is seated. The later movements are described standing, but readers can avoid or adapt movements that feel uncomfortable; the source does not provide a full seated version.
When should I seek help for sleep problems?
If sleep difficulties are persistent, worsening or affecting daily life, discuss them with a health professional. This short practice is presented as a relaxation activity, not a substitute for care.
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