7-Minute Qi Gong Routine to Naturally Help Lower Your Blood Pressure

Holden QiGong
4 min readMay 21, 2024


What if there was a way to help lower your blood pressure that didn’t involve taking pills? Well, that’s exactly what certain Qi Gong practices aim to do.

Unlike most Western medical interventions, Chinese Medicine and Qi Gong work with your own internal energy system to help you overcome physical ailments, including high blood pressure. And since there are no negative side effects of Qi Gong, you can practice as much as you like without worrying about unpleasant things happening to you.

In this blog, you’ll learn about the root cause of elevated blood pressure from a Chinese Medicine and Qi Gong perspective. You’ll also learn a seven-minute Qi Gong routine designed to rebalance your energy system and naturally lower your blood pressure. While medications have their place, Qi Gong exercises such as this one can provide a more empowered approach to cultivating and maintaining your health.

What Causes High Blood Pressure?

There are numerous specific causes of high blood pressure, but one of the most important is stress. Often, stress is a result of taking on the energy of your external environment.

When you hold stress in your body, it causes all parts of your body to become tense and tight. This leads to an increase in blood pressure that puts an unnecessary strain on various organs, as well as your overall energy system. In Chinese Medicine and Qi Gong, stress is closely connected to the Wood Element and your Liver.

When stress is held in your body, it causes energy to rise to your head. This is one reason why you might find yourself constantly thinking when you’re stressed out. Therefore, if you want to release stress and cultivate a state of inner calmness, it’s important to bring your energy downward to regain harmony and balance.

Based on this, you’ll notice that the Qi Gong routine below focuses on moving your internal energy down within your body. We’ve provided this routine in both a video as well as written instructions.

We hope you enjoy this brief yet powerful Qi Gong routine designed to naturally reduce stress and help lower your blood pressure. You’ll find written explanations of the Qi Gong movements below the video.

7-Minute Qi Gong Routine To Naturally Help Lower Your Blood Pressure

There are four exercises in this Qi Gong routine. To begin your practice, stand upright with your feet together and place your hands over your lower abdomen.

Belly Breathing

With your hands over your lower abdomen, start taking slow, deep breaths. Inhale slowly until your belly and chest are full of air, and then exhale slowly as you release the air from your lungs. Count to five on your inhale, and count to five on your exhale.

As you breathe, try to focus your mind on your breath and find a sense of stillness within your body. Seek to relax your mind and body and direct your attention to your breath. Inhale slowly, and exhale slowly.

With each breath, feel yourself relaxing a little bit deeper. On your exhale, imagine yourself letting go of any stress or tension held in your body. After a minute or two, bring your hands to your side and get ready for the next exercise.

Spinal Cord Breathing

Spinal Cord Breathing is another wonderful breathing exercise that integrates gentle movement with your breath.

To begin, bring your hands in front of your body and make light, loose fists. Then, inhale slowly and bring your hands up towards your shoulders as you tilt your chin upward so you’re looking towards the sky. Bring your tailbone back slightly so there’s a gentle arch in your spine.

Once you’re at the top of your inhale, start to exhale slowly as you bring your hands inward and your head downward so you’re looking toward your chest. Tuck your tailbone so that your back is arched forward, creating a gentle forward stretch in your spine.

Continue doing this synchronized breathing and stretching movement for a couple of minutes. Similar to the previous breathing exercise, try to relax your body and keep your mind present on your breath and body.

Pulling Down the Sky

With your feet still about shoulder width apart, bring your hands up slowly in front of you until they’re directly above your head, with your palms facing toward your body. Then, bring your hands down slowly as if you’re “pulling down the sky.” Let your hands cross in front of you on the downward movement.

Try to synchronize your breath with the movement. Inhale as you bring your hands upward, and exhale as you bring them downward.

As your hands move down on your exhale, feel yourself bringing your internal energy downward. This is a wonderful exercise for moving energy down in your body to rebalance your energy system, let go of stress, and lower your blood pressure.


Bring your hands back to your lower abdomen. Then, on your inhale, bring your right hand upward until it’s directly above your head. Then, bring it down slowly as you exhale and let it cross directly over the center of your body.

Do this movement again with your other hand. On your inhale, bring your left hand up above your head, and then bring it down slowly on your exhale as it passes over the center of your body.

With each breath, feel your energy centering within your body. This is a powerful exercise for gathering your Qi and protecting yourself from any unwanted energy around you. When you’re centered, it’s easier to prevent stress and avoid high blood pressure.

If you enjoyed this brief Qi Gong routine and want to learn more Qi Gong practices to strengthen and balance your internal energy, be sure to check out our Free Two-Week Qi Gong Trial.