As International Stress Awareness Day approaches on November 6th, we should all consider ways to prioritise our well-being and learn about calming rituals we can incorporate to embrace more mindfulness and calm in our daily lives.
Stress has become an all-too-common part of our daily lives. According to Ipsos research, one in three adults report that stress has significantly impacted their lives multiple times over the past year, with 1 in 10 working adults admitting thinking about leaving their job due to stress.
Ready to embrace your zen? Walter Gjergja, a mindfulness expert and Shaolin master, who also serves as the co-founder and Chief Fitness Officer of Zing Coach, a leading AI-powered personal trainer app, shares four calming rituals rooted in Shaolin wisdom that can help soothe stress and anxiety.
1. Breath resets
Shaolin monks understand that breath is the key to controlling both body and mind. When anxiety creeps in, a quick breath reset can work wonders. For two minutes, focus on taking deep, controlled breaths: inhale deeply through your nose for four counts, hold for a second, then exhale slowly through your nose for six counts.
With each breath cycle, make the inhaling and exhaling a little longer, deeper, and smoother. This technique shifts your nervous system from ‘fight or flight’ to ‘rest and digest,’ signaling safety to your brain. It’s not just about relaxing — it’s about rewiring your body’s reaction to stress. Anytime anxiety spikes, take those two minutes to reset, and over time, you’ll find that your body becomes more resilient to stress.
2. Morning body awareness ritual
Shaolin monks start their day with mindful movement to connect with their bodies. You can bring this practice into your morning routine by spending just five minutes stretching or doing light yoga. As you move, don’t rush — feel each muscle and joint as it stretches, notice where there’s tightness or ease, and breathe into those areas.
This isn’t just about warming up your body; it’s about bringing awareness to how you feel physically and mentally at the start of your day. Tuning into your body early helps you approach your day with a clearer, more grounded mind, preparing you for whatever challenges come your way.
3. Practice thought detachment
Shaolin monks train their minds to observe without attachment, which helps them stay centered. You can use this approach when faced with anxious or intrusive thoughts. Instead of engaging with these thoughts, practice seeing them as passing clouds—acknowledge them, but let them drift away without reacting emotionally.
This practice teaches your brain that not every thought requires immediate attention or action. The more you practice detaching from thoughts, the more control you’ll gain over your mental state.
4. Qi Gong Flow
Qi Gong is an ancient Chinese practice rooted in the belief that controlled movement, breath, and focus can balance your body’s energy. To try this, spend a few minutes standing with your feet shoulder-width apart, knees slightly bent. Slowly move your arms in sweeping, circular motions, imagining that you’re moving energy around your body.
Keep your breath slow and rhythmic, matching the pace of your gentle movements. What it does is release physical tension, align your breath with movement, and calm your nervous system. It’s a gentle, effective way to release anxiety and restore inner calm.
