--- title: 太极与减压、放慢 description: 以呼吸带动的缓慢练习，适合一天的结尾。呼吸练习到底在做什么，按证据允许的把握程度来说明。 url: https://tai-chi.app/zh/for/stress lang: zh source: Tai Chi — https://tai-chi.app/zh --- # 让人慢下来的太极与气功 有一种特定的累：你绷得太紧，休息不下来；又太没劲，运动不起来。 坐着不动只会更糟，去跑步是不可能发生的事。缓慢的动作配上长而均匀的呼吸， 是少数几件塞得进这个缝隙的事——这也大致解释了为什么人们是在傍晚而不是清晨 走向太极的。 这里的课程是标注为「平静」的那些：站式和坐式的气功套路、放慢来做的短套路， 以及几样几乎只是有组织的呼吸的东西。它们都不吃力。这正是重点， 也正是这一页比其他几页作出更少宣称的原因。 ## 呼吸，以及我们真正知道的部分 那些引导段落——由应用自己讲述、没有视频的那些——节奏大约是每分钟 五点五次呼吸，也就是十一秒一个循环。这不是一个随手取的数字。 它落在通常被称为共振频率的区间里，在那里观察到了对心率变异性 和压力感受性反射敏感度最清楚的短期影响。 接下来是诚实的说法，也正是它在[方法说明 §4.5](https://tai-chi.app/method#45-breath)中被记录的方式：这个节奏是取自一般常识的设计经验值， 而不是本项目对照来源核实过的数字，并且已被如此标注。它只是一个建议。 应用里没有任何东西要求你跟上它，也没有任何东西衡量你有没有跟上； 如果这个节奏让你不舒服，一边动一边正常呼吸完全没问题。 这一页不会告诉你的是：太极能治疗焦虑、抑郁或失眠。 这方面确实有试验；本项目没有读得足够仔细到可以总结它们， 而这里的规则是：一项宣称要么带着它的来源和置信水平，要么就不作。 「很多人觉得它让人平静」是真的，也平平无奇。 比这更强的说法，都需要[本站并不具备的证据](https://tai-chi.app/method#47-what-the-evidence-does-not-support)。 ## 一次「平静」练习在结构上就不一样 每一次练习都遵循同样的六段弧线——入静、活动、气功、套路、平衡、收功—— 但把*平静*选为目标会剧烈地重新分配时间。入静的权重被提到两倍以上， 收功段落提到两倍，而套路降到十分之七，站立平衡训练被砍掉将近一半。 实际效果是：一次平静练习会在开头花上实实在在的几分钟几乎什么都不做—— 站着或坐着，安定下来，呼吸——并在结尾花上实实在在的几分钟慢慢下来， 而不是把两头当成要赶紧翻过去的书挡。入静和收功是引擎在任何时长、 任何目标下都绝不会砍掉的两个阶段。在这个目标下，它们就是练习本身， 而不是围着练习的框。 其余的都由此推出。气功的权重上调，因为一套重复的、你不必去想的动作， 比一套你正努力记住的编排更容易沉进去。长套路仍然会出现，只是频率更低， 因为记一段序列所花的脑力，正好与你来这里的目的相反。 ## 在傍晚练习 应用里没有任何东西预设了一天中的某个时段。没有通知，也没有提醒， 因为一个会推着你走的健康应用，不过是一个贴着莲花的压力来源。 你什么时候打开，就是什么时候。 进度页面建立在同一个原则上：它数的是你出现过的天数， 从不数分钟，也从不数强度；它没有「你的连续记录断了」这种状态， 而且它的一个里程碑专门用来标记离开两周之后的回归。 你漏掉一整周，它也不会提起。 如果你想要这件事最短的版本，在这个目标下的[十分钟练习](https://tai-chi.app/for/ten-minutes)主要就是入静和收功——那是一份完全体面的傍晚练习， 所花的时间比纠结「要不要做」还少。 ## 它对睡眠做了什么，又没做什么 晚上是多数人真正守得住的那个时段。之前不必先发生别的事，没有人在等， 而练习要抢的是一块屏幕，而不是一趟通勤。课程库里有专门属于晚上的材料： 一段睡前的流动、一套傍晚气功，以及好几段为「结束一天」而不是「结束一节课」写的收功。 至于机制，这一页只肯说到这里，而且它并不神奇：动作慢，呼气长， 一臂之内没有发亮的屏幕，还有十分钟里什么都不用决定。 每分钟五次半左右的慢呼吸，是这里面臆测最少的部分——[§4.5](https://tai-chi.app/method#45-breath)—— 其余的效果，就是一套稳定的睡前流程本来就有的那种普通效果。 这一页不会告诉你的是：太极能治失眠。这方面是有试验的； 本项目并没有读得足够仔细到可以替它们做总结，而这里的规矩是： 一个说法要么带着它的出处和可信程度，要么就不说——[§4.7](https://tai-chi.app/method#47-what-the-evidence-does-not-support)。 晚上练，是因为那是你真的会去练的时间；睡得好一点， 当作乐见的副作用，而不是理由。 ## 本页的 112 节课 以呼吸为主的缓慢课程，按时长从短到长。大多数坐着做效果一样好，还有几节完全没有口头讲解。 - [Qigong with Emma - warm up exercise - Side Arm Swings](https://tai-chi.app/zh/library/qigong-with-emma-warm-up-exercise-side-arm-swings-449M-nXnYZc) — Qigong with Emma, 1 分钟, 可扶椅 - [A simple grounding Qi Gong exercise anyone can do - for beginners - balloon-sinking](https://tai-chi.app/zh/library/a-simple-grounding-qi-gong-exercise-anyone-can-do-for-beginn-Q7yf72j7254) — WorkshopsatIDHHB, 1 分钟, 可扶椅 - [3-Min Miracle: Warm Up & De-Stress with Qigong!](https://tai-chi.app/zh/library/3-min-miracle-warm-up-de-stress-with-qigong-hPSxiifZnBs) — Bai Yin Qigong English, 1 分钟, 可扶椅 - [Qigong Exercise - Opening and Closing Move ☯️](https://tai-chi.app/zh/library/qigong-exercise-opening-and-closing-move-pe6cAv9jrOI) — Energy Healing QiGong Meditation with Master Sio, 1 分钟, 可扶椅 - [Qigong Shaking for Stress Relief](https://tai-chi.app/zh/library/qigong-shaking-for-stress-relief-Tx8CVkfmIYE) — Resilient Being, 1 分钟, 可扶椅 - [Qigong closing sequence](https://tai-chi.app/zh/library/qigong-closing-sequence-YNTA75ROOaU) — Andrew Nerlich, 1 分钟, 可扶椅 - [Tai Chi cooling down](https://tai-chi.app/zh/library/tai-chi-cooling-down-lR-9MMSc0CI) — Noor Ul Sabah Rehman, 1 分钟, 可扶椅 - [How To Do Gathering Chi (Tai Chi) - Warm Up & Tai Chi Exercises - Wellen](https://tai-chi.app/zh/library/how-to-do-gathering-chi-tai-chi-warm-up-tai-chi-exercises-we-UlYP796SF2c) — Wellen, 1 分钟, 可扶椅 - [(🎧) Zhan Zhuang: 1 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-1-minute-standing-meditation-W40jBczY054) — Rooted Practices, 1 分钟, 可扶椅 - [Yang taichi closing sequence](https://tai-chi.app/zh/library/yang-taichi-closing-sequence-AOQb9Bl2UGw) — chennaitaichi, 2 分钟, 可扶椅 - [Cool Down for Tai Chi](https://tai-chi.app/zh/library/cool-down-for-tai-chi-JHdNXQ7WIo0) — Cheryl “Cheryl's Life Fitness” Seabright, 2 分钟, 可扶椅 - [Tai Chi for Rehabilitation (TCR) - Cool Down in Standing (Front View)](https://tai-chi.app/zh/library/tai-chi-for-rehabilitation-tcr-cool-down-in-standing-front-v-bFR4-0iPmR8) — Stanford Pain Medicine, 2 分钟, 可扶椅 - [Tai Chi Cool Down - Australian Tai Chi Institute](https://tai-chi.app/zh/library/tai-chi-cool-down-australian-tai-chi-institute-xBu-35L1Xu4) — AustTaiChiInstitute, 2 分钟, 可扶椅 - [Beginner Core Qigong: Belly Breathing](https://tai-chi.app/zh/library/beginner-core-qigong-belly-breathing-cstqtZXsLIY) — Steven Washington Experience, 2 分钟, 可扶椅 - [Healing Exercise - Sitting Tai Chi](https://tai-chi.app/zh/library/healing-exercise-sitting-tai-chi-ddvxFbB05PI) — Fu Style Internal Martial Arts, 2 分钟, 坐式 - [Tai Chi for Rehabilitation (TCR) - Cool Down in Sitting (Front and Side Views)](https://tai-chi.app/zh/library/tai-chi-for-rehabilitation-tcr-cool-down-in-sitting-front-an-4a2h-4DWjas) — Stanford Pain Medicine, 2 分钟, 坐式 - [Tai Chi Cool Down](https://tai-chi.app/zh/library/tai-chi-cool-down-dPwN5ax8m6c) — CityofAlamogordo, 2 分钟, 可扶椅 - [Tai Chi Cooldown](https://tai-chi.app/zh/library/tai-chi-cooldown-x2bgJW8yao) — TURANGA HEALTH, 2 分钟, 可扶椅 - [Step 2: Conscious Breathing - How To Extend Your Exhale in Tai Chi](https://tai-chi.app/zh/library/step-2-conscious-breathing-how-to-extend-your-exhale-in-tai-pKInJ6Yxys) — The Art of Tai Chi, 2 分钟, 可扶椅 - [Grounding Your Energy with Qi Gong](https://tai-chi.app/zh/library/grounding-your-energy-with-qi-gong-7yvdPQSCq4Y) — Forest Rock Qigong, 2 分钟, 可扶椅 - [QIGONG EXERCISE - Trembling Horse | Tai Chi Made Easy](https://tai-chi.app/zh/library/qigong-exercise-trembling-horse-tai-chi-made-easy-2evaj0xkrQ4) — Matu, 2 分钟, 可扶椅 - [Wu Ji Qigong Closing](https://tai-chi.app/zh/library/wu-ji-qigong-closing-HtCCZmYom4A) — Amanda Flood, 2 分钟, 可扶椅 - [Standing Meditation in 2 MINUTES with Master Gu](https://tai-chi.app/zh/library/standing-meditation-in-2-minutes-with-master-gu-FRhkiYsEGbo) — Master Gu - Tai Chi, 2 分钟, 可扶椅 - [Ba Duan Jin. Supporting the sky with both hands.](https://tai-chi.app/zh/library/ba-duan-jin-supporting-the-sky-with-both-hands-DpFJbQJMSQ) — Peter Salt-Berrymen, 2 分钟, 可扶椅 - [Closing with Presence: Standing Qigong Closing [RYC 005]](https://tai-chi.app/zh/library/closing-with-presence-standing-qigong-closing-ryc-005-lXCSnkoYboM) — Restore Your Center, 2 分钟, 可扶椅 - [3-Min Qigong for Healthy Lungs with Sally Chang](https://tai-chi.app/zh/library/3-min-qigong-for-healthy-lungs-with-sally-chang-UjX41RktA3Q) — Evergreen Internal Arts, 2 分钟, 可扶椅 - [Dancing in the chair - Dr. Zibin Guo's Wheelchair Tai Chi Chuan](https://tai-chi.app/zh/library/dancing-in-the-chair-dr-zibin-guo-s-wheelchair-tai-chi-chuan-jR0DbXlS4GI) — appliedtaiji, 2 分钟, 坐式 - [(🎧) Zhan Zhuang: 2 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-2-minute-standing-meditation-iT4zkza0i9Q) — Rooted Practices, 2 分钟, 可扶椅 - [Tai Chi Cooldown Exercise](https://tai-chi.app/zh/library/tai-chi-cooldown-exercise-9wN2pJRWPXM) — Kehoe Martial Arts, 3 分钟, 可扶椅 - [Qigong for Beginners: Breathe and Relax in 2 Minutes](https://tai-chi.app/zh/library/qigong-for-beginners-breathe-and-relax-in-2-minutes-AfMKc6u41f8) — Tai Chi School, 3 分钟, 可扶椅 - [Easy Qigong Breathing Exercise for Beginners!](https://tai-chi.app/zh/library/easy-qigong-breathing-exercise-for-beginners-ilWbjFfebFw) — Tai Chi School, 3 分钟, 可扶椅 - [Spinal Breathing Qigong - Develop Respiratory Strength - Seated exercise for beginners](https://tai-chi.app/zh/library/spinal-breathing-qigong-develop-respiratory-strength-seated-v4mvIBltC7E) — XINGYI-STAR SEAN, 3 分钟, 坐式 - [Tai Chi 3-minute Daily Practice - Feel the Qi Energy Flow](https://tai-chi.app/zh/library/tai-chi-3-minute-daily-practice-feel-the-qi-energy-flow-L8W0_2vXvZU) — QigongABC, 3 分钟, 可扶椅 - [GROUNDING BASICS in Tai Chi](https://tai-chi.app/zh/library/grounding-basics-in-tai-chi-YC-R5TC_xaA) — Chi Skills, 3 分钟, 可扶椅 - [Qigong Warmup Exercises with Shirsha Marie](https://tai-chi.app/zh/library/qigong-warmup-exercises-with-shirsha-marie-uOudnKpAMXk) — Shirsha Marie, 3 分钟, 可扶椅 - [3 Minute Qigong | Introduction To Abdominal Breathing | Qigong For Beginners](https://tai-chi.app/zh/library/3-minute-qigong-introduction-to-abdominal-breathing-qigong-f-AZ3IOy1Iu1I) — Janice Tucker, 3 分钟, 可扶椅 - [Seated Qigong - Fay Li Yip](https://tai-chi.app/zh/library/seated-qigong-fay-li-yip-ei-bl-f1us) — taijieuropa, 3 分钟, 坐式 - [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/zh/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 分钟, 可扶椅 - [3 Min - Easy Shake & Stretch](https://tai-chi.app/zh/library/3-min-easy-shake-stretch-HXZs5uBJTuM) — Art with Chi, 3 分钟, 可扶椅 - [Integral Tai Chi - Cool Down](https://tai-chi.app/zh/library/integral-tai-chi-cool-down-2cJ3aNdCbmY) — Tuan Bui, 3 分钟, 可扶椅 - [The Closing Sequence](https://tai-chi.app/zh/library/the-closing-sequence-VBN059YHBtU) — Flowing Zen, 3 分钟, 可扶椅 - [A Simple Grounding Qi Gong Exercise](https://tai-chi.app/zh/library/a-simple-grounding-qi-gong-exercise-blhPtLcgpik) — A-HAH! Coaching, 3 分钟, 可扶椅 - [(🎧) Zhan Zhuang: 3 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-3-minute-standing-meditation-c16YtiQ_ZZM) — Rooted Practices, 3 分钟, 可扶椅 - [9. Qi Gong - Ba Duan Jin - Holding Up the Heavens](https://tai-chi.app/zh/library/9-qi-gong-ba-duan-jin-holding-up-the-heavens-NoYUAXIYLvY) — Holisticday, 3 分钟, 可扶椅 - [Seated Qigong with Faye Yip](https://tai-chi.app/zh/library/seated-qigong-with-faye-yip-xntb3T0lQeA) — Qigong Exercises, 3 分钟, 坐式 - [3-Minute Tai Chi Cool Down – Relax • Reset • Restore | 身心放松收功](https://tai-chi.app/zh/library/3-minute-tai-chi-cool-down-relax-reset-restore-WgGuTLfuvbM) — Sifu Amin Wu, 3 分钟, 可扶椅 - [Seated Qi Gong for Clearing Stress at Work](https://tai-chi.app/zh/library/seated-qi-gong-for-clearing-stress-at-work-o2UGXJ1I0CQ) — Lee Holden Videos, 3 分钟, 坐式 - [Pulling Up the Earth - Grounding Exercise](https://tai-chi.app/zh/library/pulling-up-the-earth-grounding-exercise-8s1wWnuFTqc) — John Weiss, MMQ - Certified Qigong Instructor , 3 分钟, 可扶椅 - [3 Minute QiGong Routine - Calming and Relieving Stress](https://tai-chi.app/zh/library/3-minute-qigong-routine-calming-and-relieving-stress-sXiYQG09iAg) — Tim Kellam, 3 分钟, 可扶椅 - [Seated qigong Routine](https://tai-chi.app/zh/library/seated-qigong-routine-ZGUFWFU8plI) — Qigong Solution, 4 分钟, 坐式 - [Loosen Your Shoulders | Tai Chi Arm Flow](https://tai-chi.app/zh/library/loosen-your-shoulders-tai-chi-arm-flow-hKkKCHA6QTE) — San San Tai Chi, 4 分钟, 可扶椅 - [3-Minute Qi Gong Breathing Exercise for Less Stress and More Energy](https://tai-chi.app/zh/library/3-minute-qi-gong-breathing-exercise-for-less-stress-and-more-b9_D-7hj6iU) — Holden QiGong, 4 分钟, 可扶椅 - [[Taichi/Qigong Meditation] Easy for beginners/Breathing exercise/Posture](https://tai-chi.app/zh/library/taichi-qigong-meditation-easy-for-beginners-breathing-exerci-ZkSP8pylIiI) — Aging Gracefully Ottawa / Senior Fitness , 4 分钟, 可扶椅 - [Great Qigong Warm Up Shake exercise technique for relaxation and calming the mind](https://tai-chi.app/zh/library/great-qigong-warm-up-shake-exercise-technique-for-relaxation-VIc7HIyUPbE) — NatureHealth.com.au, 4 分钟, 可扶椅 - [Perth Tai Chi Academy: Cool Down Routine](https://tai-chi.app/zh/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 分钟, 可扶椅 - [Closing movement Qigong (micro cosmic circuit)](https://tai-chi.app/zh/library/closing-movement-qigong-micro-cosmic-circuit-PZlV8Ock2l8) — Qigong and Mindfulness , 4 分钟, 可扶椅 - [How to do Diaphragmatic Breathing Exercises for Beginners](https://tai-chi.app/zh/library/how-to-do-diaphragmatic-breathing-exercises-for-beginners-9jpchJcKivk) — Michelle Kenway, 4 分钟, 可扶椅 - [4 Minute Tai Chi Flow for a Restful Night's Sleep | Bedtime Tai Chi | Begin with Breath Tai Chi](https://tai-chi.app/zh/library/4-minute-tai-chi-flow-for-a-restful-night-s-sleep-bedtime-ta-pdJ9BFsLK-M) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 4 分钟, 可扶椅 - [1 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/1-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-kmbOW6chmlo) — Tai Chi with Dr. Andrew von Plitt, ND, 5 分钟, 可扶椅 - [Qigong Closing Sequence](https://tai-chi.app/zh/library/qigong-closing-sequence-iaI3nKWjEHw) — Wild Oak Wellness, 5 分钟, 可扶椅 - [Tai Chi Cool Down Exercises for Relaxation and Recovery | Tai Chi with MSK](https://tai-chi.app/zh/library/tai-chi-cool-down-exercises-for-relaxation-and-recovery-tai-NMwy-rThUMw) — Memorial Sloan Kettering Cancer Center, 5 分钟, 可扶椅 - [FIVE MINUTES OF HEALING | QIGONG](https://tai-chi.app/zh/library/five-minutes-of-healing-qigong-r1QtNOYtUFU) — QiYoga With LuChin, 5 分钟, 可扶椅 - [3 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/3-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-NRUZB9mzo_c) — Tai Chi with Dr. Andrew von Plitt, ND, 6 分钟, 可扶椅 - [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/zh/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 分钟, 可扶椅 - [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/zh/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 分钟, 可扶椅 - [NECK & SHOULDER STRESS RELEASE | SEATED QIGONG | 5 MINUTE](https://tai-chi.app/zh/library/neck-shoulder-stress-release-seated-qigong-5-minute-2aJ2su6U7Ok) — QiYoga With LuChin, 6 分钟, 坐式 - [RELAX and REFRESH YOURSELF | 5-Minute Qigong Seated STRETCH](https://tai-chi.app/zh/library/relax-and-refresh-yourself-5-minute-qigong-seated-stretch-97id1FcUEJ8) — Qigong Meditation, 7 分钟, 坐式 - [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/zh/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 分钟, 可扶椅 - [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/zh/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 分钟, 坐式 - [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/zh/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 分钟, 可扶椅 - [Chair Tai Chi](https://tai-chi.app/zh/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 分钟, 坐式 - [Zhan Zhuang Qi Gong - Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-qi-gong-standing-meditation-3YsVj6Ia0w) — peakhousepractice, 8 分钟, 可扶椅 - [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/zh/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 分钟, 可扶椅 - [Tai Chi For Beginners: 7-Minute Routine For A New You](https://tai-chi.app/zh/library/tai-chi-for-beginners-7-minute-routine-for-a-new-you-cEvSqHZIj8w) — Phoenix Mountain Tai Chi, 8 分钟, 可扶椅 - [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/zh/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 分钟, 可扶椅 - [5 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/5-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-jp3scPTssXI) — Tai Chi with Dr. Andrew von Plitt, ND, 9 分钟, 可扶椅 - [STANDING QIGONG MEDITATION | ZHAN ZHUANG](https://tai-chi.app/zh/library/standing-qigong-meditation-zhan-zhuang-LxXoCSZ8aM0) — QiYoga With LuChin, 9 分钟, 可扶椅 - [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/zh/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 分钟, 可扶椅 - [Standing Meditation (Zhan Zhuang) Follow-Along | Boost Your Tai Chi Power and Energy](https://tai-chi.app/zh/library/standing-meditation-zhan-zhuang-follow-along-boost-your-tai-MN6uXBSMt9A) — Internal Tai Chi, 10 分钟, 可扶椅 - [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/zh/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 分钟, 可扶椅 - [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/zh/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 分钟, 坐式 - [10 Minute Qi Gong Evening Exercise](https://tai-chi.app/zh/library/10-minute-qi-gong-evening-exercise-msjuEbtkA8o) — Tyler Trahan, 10 分钟, 可扶椅 - [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/zh/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 分钟, 可扶椅 - [Seated Tai Chi For Seniors with David-Dorian Ross](https://tai-chi.app/zh/library/seated-tai-chi-for-seniors-with-david-dorian-ross-_V29hE0_oBE) — Tai Chi Made Easy with David-Dorian Ross, 11 分钟, 坐式 - [Tai Chi 5 Minutes a Day Module 01 - Easy for Beginners - the Wave and Embracing the Moon](https://tai-chi.app/zh/library/tai-chi-5-minutes-a-day-module-01-easy-for-beginners-the-wav-cEOS2zoyQw4) — Taiflow, 11 分钟, 可扶椅 - [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/zh/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 分钟, 坐式 - [5 Element Qigong Practice - full version](https://tai-chi.app/zh/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 分钟 - [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/zh/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 分钟, 可扶椅 - [Standing Meditation Follow Along: Elevate your Tai Chi and Qigong Practice](https://tai-chi.app/zh/library/standing-meditation-follow-along-elevate-your-tai-chi-and-qi-cgJwfJ0iq9s) — Internal Tai Chi, 13 分钟, 可扶椅 - [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 分钟 - [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/zh/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 分钟, 坐式 - [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 分钟, 可扶椅 - [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/zh/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/zh/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 分钟, 坐式 - [Zhan Zhuang (Standing Meditation) for Strength and Focus](https://tai-chi.app/zh/library/zhan-zhuang-standing-meditation-for-strength-and-focus-3GBnc-kNosw) — Jenny Lu Yoga+, 16 分钟 - [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/zh/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 分钟, 可扶椅 - [15 Minute Qigong for Beginners: Standing Meditation](https://tai-chi.app/zh/library/15-minute-qigong-for-beginners-standing-meditation-joHmJqUID_Y) — Tai Chi & Qigong with David, 17 分钟, 可扶椅 - [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/zh/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 分钟, 坐式 - [15 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/15-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-H2CgkkBM32k) — Tai Chi with Dr. Andrew von Plitt, ND, 19 分钟 - [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/zh/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 分钟 - [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/zh/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 分钟 - [15 minute Sunrise Tai Chi - Great For Beginners!](https://tai-chi.app/zh/library/15-minute-sunrise-tai-chi-great-for-beginners-1DeihMgXLDk) — Tai Chi Made Easy with David-Dorian Ross, 20 分钟, 可扶椅 - [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/zh/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 分钟 - [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/zh/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 分钟 - [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/zh/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 分钟, 可扶椅 - [Eight Pieces of Brocade (Ba Duan Jin) | A Qigong Exercise with Brother Dao Hanh](https://tai-chi.app/zh/library/eight-pieces-of-brocade-ba-duan-jin-a-qigong-exercise-with-b-_3hvwHj2aag) — Plum Village App, 22 分钟, 可扶椅 - [Five Element Qigong - Foundational Chi Exercises for Health & Healing - Traditional Chinese Medicine](https://tai-chi.app/zh/library/five-element-qigong-foundational-chi-exercises-for-health-he-X5na_P8204I) — Nick Loffree, 22 分钟 - [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 分钟, 可扶椅 - [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/zh/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 分钟, 可扶椅 - [林厚省 太极气功十八式](https://tai-chi.app/zh/library/class-TskBi0XCsLM) — Keem Yap, 37 分钟 - [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 分钟, 可扶椅 - [Tai Chi to Help Arthritis with Dr. Paul Lam](https://tai-chi.app/zh/library/tai-chi-to-help-arthritis-with-dr-paul-lam-qj0ft1CQC_4) — Arthritis Society Canada, 82 分钟, 可扶椅 ## 怎么设置 选*平静*作为目标，强度选*恢复性*或*柔和*。 十分钟或二十分钟比四十五分钟更适合这个目标； 一次低强度的长练习，往往会变成一次被你跳过的长练习。 同样值得一读：[气功是什么，不是什么](https://tai-chi.app/for/qigong)， 因为这个目标给你的东西大部分都是气功。 ## 相关内容 - [每天早上都能练的气功](https://tai-chi.app/zh/for/qigong) - [每天十分钟太极](https://tai-chi.app/zh/for/ten-minutes) - [坐着也能练的太极](https://tai-chi.app/zh/for/seated) - [站桩，站满真正的一分钟](https://tai-chi.app/zh/for/standing-meditation)