7 Essential TCM Wellness Practices for Busy People
In today’s fast-paced world, maintaining wellness often takes a backseat to meet deadlines, family obligations, and packed schedules. For many, being “too busy” becomes a convenient excuse to neglect self-care. However, Traditional Chinese Medicine (TCM), with its focus on balance and harmony, offers practical and time-efficient wellness practices that even the busiest individuals can incorporate into their daily lives.
Modern research is beginning to validate TCM’s ancient wisdom, providing scientific evidence for its effectiveness in promoting health. Let’s explore seven essential TCM treatments and practices that are perfect for busy people and are backed by science.
1. Acupressure for Stress Relief
TCM emphasises the importance of unobstructed Qi (life energy) in maintaining health. Stress and a hectic lifestyle can lead to Qi stagnation, causing tension, fatigue, and even illness. Acupressure is a quick and accessible way to release blockages and promote relaxation.
How to Practice:
Press and massage the 太阳穴* (EX-HN5) point, located in the depression about 1 finger width posterior to the midpoint between the lateral end of the eyebrow and the outer corner of the eye. Apply firm pressure for 1-2 minutes on each side while taking deep breaths.
Scientific Support:
A study published in the Journal of Integrative and Complementary Medicine found that acupressure significantly reduced anxiety, making it a fast way to calm the mind and body in just a few minutes[1].
2. Herbal Teas for Digestive Health
Busy schedules often lead to poor dietary choices and digestive discomfort. Drinking herbal teas is a simple TCM practice that can support digestion and overall wellness without taking up extra time.
How to Practice:
Try a cup of Warmth herbal blend tea (to warm the digestive system) or Soothing herbal blend tea (to cool and soothe) after meals. These teas can be prepared in advance and sipped throughout the day.
Scientific Support:
Research in the World Journal of Gastroenterology confirmed that ginger improves gastric motility and reduces bloating[2], while the Journal of Functional Foods showed that chrysanthemum has anti-inflammatory and antioxidant properties that support gut health[3].
3. Breathing Exercises for Energy Renewal
When life gets busy, it becomes easy to neglect the most fundamental way our body produces energy - breathing. As a result energy levels often dip. Deep breathing exercises, rooted in TCM practices, can help recharge your body and clear your mind.
How to Practice:
The 4-7-8 Breathing Technique, which aligns with TCM’s emphasis on mindful breathing, can be done anywhere:
Inhale deeply for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly for 8 seconds.
Do this for 1-2 minutes to feel revitalised.
Scientific Support:
A systematic review in Frontiers in Medicine (2023) found that breathing exercises could increase the levels of antioxidants while decreasing the levels of blood biomarkers associated with oxidative stress[4].
4. Ba Duan Jin Stretches for Circulation
Sitting for long hours or constantly rushing can disrupt blood circulation and lead to stiffness. 八段锦 Ba Duan Jin, a medical Qigong practice combining gentle movements and breathing, is a low-impact way to restore energy flow and relieve tension.
How to Practice:
Perform the 双手托天理三焦 “Two Hands Hold up the Heavens” exercise:
Preparation
Stand with both feet shoulder width apart, place hands on both sides of your thighs, relax and make your breathing even.
Inhalation
Interlock the fingers of both hands, palms facing up. Upon inhalation, raise your hands to your chest, and slowly raise your heels at the same time while keeping your body balanced, and relax your shoulders without raising them.
Exhalation
As you exhale, turn your palms over with your palms facing downward, slowly press your hands down, and slowly lower your heels. Return to the starting position and repeat 5-10 times.
5. Gua Sha for Tension Relief
Gua Sha, a traditional TCM technique, involves scraping the skin with a smooth tool to release muscle tension and improve circulation. While it is commonly associated with therapeutic treatments, Gua Sha can be simplified for personal use to fit into a busy lifestyle.
How to Practice:
Use a Gua Sha tool (or the back of a ceramic spoon) on areas prone to tension, like the neck or shoulders.
Apply a light oil and gently scrape in one direction for 2-3 minutes. Focus on areas that feel tight or sore.
This can be done at the end of the day while watching TV or listening to a podcast.
Scientific Support:
A study found that Gua Sha improves microcirculation and reduces pain. It was also shown to alleviate pain in areas away from the region where Gua Sha was performed[5].
6. 药膳 (Medicinal Cuisine) for Daily Nourishment
TCM emphasises the concept of 药食同源 (food and medicine sharing the same origin), meaning that the right foods can both nourish the body and prevent illness. 药膳, or medicinal cuisine, incorporates TCM principles into meals, turning food into a powerful tool for self-care that fits seamlessly into busy lives.
How to Practice:
Incorporate simple, functional ingredients into your meals:
Goji Berries: Add to oatmeal or tea to boost energy and nourish the eyes.
Red Dates (Jujube): Toss into soups or teas for immune and blood support.
Lotus Seeds: Add to congee for calming the mind and promoting restful sleep.
Scientific Support:
Studies have confirmed the antioxidant and anti-tumour properties of goji berries[6][7], highlighting their role in supporting immune function and overall health. It is also believed that being a rich source of zeaxanthin makes goji berries useful for improving eyesight[8]. Incorporating a Chinese medicinal diet is an effortless way to integrate powerful Chinese herbs into your daily meals.
7. Warming Foot Soak for Relaxation
TCM views the feet as the foundation of the body’s health, with many acupuncture points located there. A nightly foot soak not only soothes tired feet but also enhances circulation and relaxation.
How to Practice:
Fill a basin or pail with warm water 40-42°C and add a handful of Epsom salt or herbs like dried ginger or 艾草 (mugwort).
Soak your feet for 10-15 minutes while reading or unwinding at the end of the day.
Being Busy Is No Excuse
It’s easy to let wellness fall by the wayside in a hectic life, but neglecting health can lead to burnout, chronic fatigue, and illness—all of which ultimately slow you down. The beauty of TCM is its accessibility: its practices are simple, effective, and adaptable to even the busiest lifestyle.
By investing just a few minutes a day into these TCM wellness practices, you’ll build resilience, restore balance, and boost your overall vitality. A healthier, more centred you is the key to thriving in a busy world, not just surviving it.
