---
title: Tai chi for stress and slowing down
description: Slow, breath-paced practice for the end of a day. What the breathing work is actually doing, stated at the confidence the evidence supports.
url: https://tai-chi.app/for/stress
source: Cloud Hands — https://tai-chi.app/
---


# Tai chi and qigong for winding down

There is a particular kind of tired where you are too wound up to rest and too flat to exercise. Sitting still makes it worse and going for a run is not happening. Slow movement with a long, even breath is one of the few things that fits in that gap, which is most of why people come to tai chi in the evening rather than the morning.

The classes here are the ones tagged for calm: standing and seated qigong sets, short forms taken slowly, and a few things that are barely more than organised breathing. None of it is demanding. That is the point, and it is also the reason this page makes fewer claims than the others.

## The breathing, and what we actually know about it

The guided blocks — the ones the app narrates itself, with no video — pace at roughly five and a half breaths a minute, an eleven-second cycle. That is not an arbitrary number. It sits in the range usually called resonance frequency, where the clearest short-term effects on heart-rate variability and baroreflex sensitivity have been observed.

Here is the honest framing, which is also how it is recorded in [§4.5 of the methodology](https://tai-chi.app/method#45-breath): that pacing is a design heuristic taken from general knowledge, not a figure this project verified against a source, and it is flagged as such. It is offered as a suggestion. Nothing in the app requires you to match it, nothing measures whether you did, and if the pace feels wrong then breathing normally while you move is entirely fine.

What this page will not tell you is that tai chi treats anxiety, depression or insomnia. There are trials in that area; this project has not read them closely enough to summarise them, and the rule here is that a claim either carries its source and its confidence level or it does not get made. “Many people find it calming” is true and unremarkable. Anything stronger would need [evidence this site does not have](https://tai-chi.app/method#47-what-the-evidence-does-not-support).

## A calm session is structurally different

Every session follows the same six-part arc — arrive, mobilise, qigong, form, balance, close — but choosing *calm* as your focus redistributes the time drastically. Centring is weighted at more than double and the closing sequence at double, while form drops to seven tenths and standing balance work is cut by nearly half.

In practice that means a calm session spends real minutes at the beginning doing almost nothing — standing or sitting, settling, breathing — and real minutes at the end coming down, instead of treating both as bookends to hurry through. The centring and closing phases are the only two the engine will never drop, at any duration, for any focus. On this focus they are the session rather than the frame around it.

The rest follows from that. Qigong is weighted up because a repeating set you do not have to think about is easier to sink into than choreography you are trying to remember. Long forms are still offered, but less often, because the mental effort of learning a sequence is the opposite of what you came for.

## Practising in the evening

Nothing in the app assumes a time of day. There are no notifications and no reminders, because a wellbeing app that pushes at you is a source of stress with a lotus on it. You open it when you open it.

The progress screen is built on the same principle: it counts days you showed up, never minutes and never intensity, it has no “you broke your streak” state, and one of its milestones exists specifically to mark coming back after a fortnight away. Miss a week and it will not mention it.

If you want the shortest possible version of this, [a ten-minute session](https://tai-chi.app/for/ten-minutes) on this focus is mostly centring and close — which is a perfectly respectable evening practice and takes less time than deciding whether to do it.

## The 58 classes on this page

Classes tagged for calm, shortest first. Slow, low-demand, and heavy on qigong — several can be done sitting, and a few are quiet enough to do in a room where someone else is asleep.

- [Tai Chi Cooldown](https://tai-chi.app/library/tai-chi-cooldown-x2bgJW8yao) — TURANGA HEALTH, 2 min, chair-friendly
- [Standing Meditation in 2 MINUTES with Master Gu](https://tai-chi.app/library/standing-meditation-in-2-minutes-with-master-gu-FRhkiYsEGbo) — Master Gu - Tai Chi, 2 min, chair-friendly
- [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 min, chair-friendly
- [3-Minute Tai Chi Cool Down – Relax • Reset • Restore | 身心放松收功](https://tai-chi.app/library/3-minute-tai-chi-cool-down-relax-reset-restore-WgGuTLfuvbM) — Sifu Amin Wu, 3 min, chair-friendly
- [Perth Tai Chi Academy:  Cool Down Routine](https://tai-chi.app/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 min, chair-friendly
- [Closing movement Qigong (micro cosmic circuit)](https://tai-chi.app/library/closing-movement-qigong-micro-cosmic-circuit-PZlV8Ock2l8) — Qigong and Mindfulness , 4 min, chair-friendly
- [1 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/1-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-kmbOW6chmlo) — Tai Chi with Dr. Andrew von Plitt, ND, 5 min, chair-friendly
- [Qigong Closing Sequence](https://tai-chi.app/library/qigong-closing-sequence-iaI3nKWjEHw) — Wild Oak Wellness, 5 min, chair-friendly
- [Tai Chi Cool Down Exercises for Relaxation and Recovery | Tai Chi with MSK](https://tai-chi.app/library/tai-chi-cool-down-exercises-for-relaxation-and-recovery-tai-NMwy-rThUMw) — Memorial Sloan Kettering Cancer Center, 5 min, chair-friendly
- [FIVE MINUTES OF HEALING | QIGONG](https://tai-chi.app/library/five-minutes-of-healing-qigong-r1QtNOYtUFU) — QiYoga With LuChin, 5 min, chair-friendly
- [3 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/3-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-NRUZB9mzo_c) — Tai Chi with Dr. Andrew von Plitt, ND, 6 min, chair-friendly
- [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 min, chair-friendly
- [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 min, chair-friendly
- [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 min, chair-friendly
- [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 min, seated
- [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 min, chair-friendly
- [Chair Tai Chi](https://tai-chi.app/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 min, seated
- [Zhan Zhuang Qi Gong - Standing Meditation](https://tai-chi.app/library/zhan-zhuang-qi-gong-standing-meditation-3YsVj6Ia0w) — peakhousepractice, 8 min, chair-friendly
- [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 min, chair-friendly
- [Tai Chi For Beginners: 7-Minute Routine For A New You](https://tai-chi.app/library/tai-chi-for-beginners-7-minute-routine-for-a-new-you-cEvSqHZIj8w) — Phoenix Mountain Tai Chi, 8 min, chair-friendly
- [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 min, chair-friendly
- [5 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/5-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-jp3scPTssXI) — Tai Chi with Dr. Andrew von Plitt, ND, 9 min, chair-friendly
- [STANDING QIGONG MEDITATION | ZHAN ZHUANG](https://tai-chi.app/library/standing-qigong-meditation-zhan-zhuang-LxXoCSZ8aM0) — QiYoga With LuChin, 9 min, chair-friendly
- [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 min, chair-friendly
- [Standing Meditation (Zhan Zhuang) Follow-Along | Boost Your Tai Chi Power and Energy](https://tai-chi.app/library/standing-meditation-zhan-zhuang-follow-along-boost-your-tai-MN6uXBSMt9A) — Internal Tai Chi, 10 min, chair-friendly
- [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 min, chair-friendly
- [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 min, seated
- [10 Minute Qi Gong Evening Exercise](https://tai-chi.app/library/10-minute-qi-gong-evening-exercise-msjuEbtkA8o) — Tyler Trahan, 10 min, chair-friendly
- [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 min, chair-friendly
- [Seated Tai Chi For Seniors with David-Dorian Ross](https://tai-chi.app/library/seated-tai-chi-for-seniors-with-david-dorian-ross-_V29hE0_oBE) — Tai Chi Made Easy with David-Dorian Ross, 11 min, seated
- [Tai Chi 5 Minutes a Day  Module 01 - Easy for Beginners - the Wave and Embracing the Moon](https://tai-chi.app/library/tai-chi-5-minutes-a-day-module-01-easy-for-beginners-the-wav-cEOS2zoyQw4) — Taiflow, 11 min, chair-friendly
- [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 min, seated
- [5 Element Qigong Practice - full version](https://tai-chi.app/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 min
- [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 min, chair-friendly
- [Standing Meditation Follow Along: Elevate your Tai Chi and Qigong Practice](https://tai-chi.app/library/standing-meditation-follow-along-elevate-your-tai-chi-and-qi-cgJwfJ0iq9s) — Internal Tai Chi, 13 min, chair-friendly
- [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 min
- [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 min, seated
- [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 min, chair-friendly
- [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly
- [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 min, seated
- [Zhan Zhuang (Standing Meditation) for Strength and Focus](https://tai-chi.app/library/zhan-zhuang-standing-meditation-for-strength-and-focus-3GBnc-kNosw) — Jenny Lu Yoga+, 16 min
- [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 min, chair-friendly
- [15 Minute Qigong for Beginners: Standing Meditation](https://tai-chi.app/library/15-minute-qigong-for-beginners-standing-meditation-joHmJqUID_Y) — Tai Chi & Qigong with David, 17 min, chair-friendly
- [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 min, seated
- [15 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/15-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-H2CgkkBM32k) — Tai Chi with Dr. Andrew von Plitt, ND, 19 min
- [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 min
- [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 min
- [15 minute Sunrise Tai Chi - Great For Beginners!](https://tai-chi.app/library/15-minute-sunrise-tai-chi-great-for-beginners-1DeihMgXLDk) — Tai Chi Made Easy with David-Dorian Ross, 20 min, chair-friendly
- [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 min
- [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 min
- [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 min, chair-friendly
- [Eight Pieces of Brocade (Ba Duan Jin) | A Qigong Exercise with Brother Dao Hanh](https://tai-chi.app/library/eight-pieces-of-brocade-ba-duan-jin-a-qigong-exercise-with-b-_3hvwHj2aag) — Plum Village App, 22 min, chair-friendly
- [Five Element Qigong - Foundational Chi Exercises for Health & Healing - Traditional Chinese Medicine](https://tai-chi.app/library/five-element-qigong-foundational-chi-exercises-for-health-he-X5na_P8204I) — Nick Loffree, 22 min
- [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 min, chair-friendly
- [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 min, chair-friendly
- [林厚省 太极气功十八式](https://tai-chi.app/library/class-TskBi0XCsLM) — Keem Yap, 37 min
- [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 min, chair-friendly
- [Tai Chi to Help Arthritis with Dr. Paul Lam](https://tai-chi.app/library/tai-chi-to-help-arthritis-with-dr-paul-lam-qj0ft1CQC_4) — Arthritis Society Canada, 82 min, chair-friendly

## Setting it up

Choose *calm* as your focus and *restorative* or *gentle* as intensity. Ten or twenty minutes suits this focus better than forty-five; a long session at low intensity tends to become a long session you skip.

Also worth reading: [what qigong is and is not](https://tai-chi.app/for/qigong), since most of what you will be given on this focus is qigong.

## Related

- [Qigong you can practise every morning](https://tai-chi.app/for/qigong)
- [Ten minutes of tai chi a day](https://tai-chi.app/for/ten-minutes)
- [Tai chi you can do sitting down](https://tai-chi.app/for/seated)