P. Sze 
Tired, Bloated, or Foggy? These TCM Rituals Help You Reset Naturally
Ever feel a strange heaviness in your body — like your limbs are slower, your head foggier, or your motivation just harder to summon? You might blame a poor night’s sleep, the weather, or a long day at the desk. But from a Traditional Chinese Medicine (TCM) perspective, this sensation often points to a deeper imbalance: Qi stagnation, or what many people describe as “stuck energy.”
While the concept of Qi can seem abstract, its effects feel tangible. You may notice puffiness in the face, tension in the shoulders, low mood, or even digestive sluggishness. According to Ms. Mai, our in-house TCM therapist in Japan, “A state of Qi stagnation is not only when you have no motivation, but also when you want to take action yet feel unable to move.” In other words, your energy wants to move — but something’s getting in the way.
The good news is that you don’t need a big intervention to restore flow. TCM offers practical, calming techniques you can try in just a few minutes a day. Below are three simple movements — inspired by meridian theory, acupressure, and breathwork — that can support both blood circulation and lymphatic flow, helping your body feel lighter, clearer, and more energized.
Lymph Massage, the TCM Way
If you wake up feeling puffy or end the day with tightness around your neck and shoulders, a few minutes of self-massage can make a noticeable difference. TCM emphasizes clearing the pathways of Qi and fluid — and when done gently and rhythmically, massage can help move stagnation where it often collects.
Ms. Mai suggests starting with strokes behind the ears, down the sides of the neck, and out to the shoulders. Then, move your fingers from the center of your chest (just below the collarbones) and glide them outward toward the armpits. You can also include gentle strokes along the groin and light pressure behind the knees. For added effect, pair each stroke with an exhale — this helps the body naturally release tension.
“Good blood circulation ensures that nutrients and oxygen are delivered throughout the body, which can improve organ function, activate cells, and help relieve muscle tension,” says Ms. Mai. “For these reasons, it is considered essential for maintaining good health.”
Science Sidebar: How Massage Helps Lymph Flow
Your lymphatic system doesn’t have a central pump like the heart. It depends on body movement, muscle contractions, and manual stimulation to move fluid. Gentle massage around lymph-rich areas (like the neck and chest) helps reduce puffiness, improve immune support, and prevent fluid buildup.
Acupressure Points for Flow and Focus
In TCM, the body is mapped with meridians — channels through which Qi and blood flow. Certain points on these meridians can be pressed to encourage circulation, reduce tension, and clear stagnation. These are known as acupressure points, and they align surprisingly well with clusters of nerves and blood vessels in Western anatomy.
Ms. Mai recommends the following:
- LI-4 (Hegu): Located between your thumb and index finger, this point helps relieve tension and is often used to calm stress and support lymph flow.
- ST-36 (Zusanli): Found a few inches below the kneecap on the outer leg, this point supports digestion, energy, and immunity.
- Ren-6 (Qihai): Located just below the belly button, this point activates your core energy and helps with fluid metabolism.
- SP-6 (Sanyinjiao): On the inner leg just above the ankle, this point is known for supporting hormonal balance and circulation in the lower body.
To use these points, press gently in a circular motion or hold for 30–60 seconds while breathing slowly. You can cycle through them as part of your morning or evening routine.
Science Sidebar: Pressure Points and the Nervous System
Modern studies suggest that stimulating specific acupressure points may help activate the parasympathetic nervous system (your “rest and digest” mode), improve microcirculation, and reduce cortisol levels. ST-36, in particular, has been studied for its effects on boosting immunity and calming inflammation.
Meridian Massage for the Legs
If you sit for long periods or often feel tightness in your hips and calves, this technique may help “unblock” energy and fluid flow in the lower body. In TCM, the legs contain several major meridians, including the Stomach, Spleen, and Liver channels. These channels can become sluggish due to inactivity or stress.
Ms. Mai recommends a two-part sequence. First, glide your hands from the outer line of your knee down to your ankle. Then, switch and glide up the inner line from your ankle back to the knee. Finish with a gentle press behind the knee for a few seconds. You can repeat this several times on each leg while breathing slowly and deeply.
“From a TCM perspective, stress and various other factors can weaken the functions of the lungs and liver, which are responsible for circulating Qi and blood. When these functions decline, stagnation is thought to occur,” explains Ms. Mai.
Science Sidebar: Why the Legs Matter
The lower legs play a key role in blood return to the heart. Gentle movement and massage of this area activates the calf muscle pump, which helps move blood and lymph upward. This improves circulation, reduces swelling, and may even improve mood through physical activation.
Additional Habits to Keep Energy Moving
If you’re looking for small, everyday ways to keep your energy and lymph moving, here are a few of Ms. Mai’s go-to suggestions.
Eat foods that move Qi
Citrus fruits, onions, garlic, Chinese chives, celery, garland chrysanthemum, and perilla are all foods that help disperse stagnation. These are especially helpful during damp, heavy seasons or when your digestion feels slow.
Use citrus oil in your bath
A warm bath infused with a few drops of citrus essential oil — such as yuzu, orange, or grapefruit — can support circulation and gently lift your mood. Citrus scents are often used in TCM for their ability to “move Qi” and relieve emotional heaviness.
Stretch and breathe every day
If you only have five minutes, Ms. Mai recommends this simple ritual: “Stretch your whole body, and focus especially on your legs, hips, and neck. Pair that with deep, mindful breathing — it’s simple and effective.” Even this short practice can help restore flow and reduce feelings of stagnation.
Science Sidebar: Deep Breathing and Fascia Flow
When you take deep breaths using the diaphragm, you gently stimulate fluid movement in the chest and abdomen — key areas of lymph collection. Stretching also affects fascia, the connective tissue surrounding muscles and organs, which plays a growing role in circulation, flexibility, and pain relief.
Final Thought: Start with One Flow
Stuck energy doesn’t need a complex cure. Sometimes it just needs a nudge — a gentle stroke along the collarbone, a deep breath while pressing a point, or a mindful bath at the end of a long day. TCM gives us a powerful lens to understand the body as a whole, and these small daily rituals help bring us back to that whole — gently, naturally, and without overwhelm.
Start with what feels doable. Your body will respond — not all at once, but over time — as flow is restored.
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