Wellness Wednesday Reset
A Pre-Holiday Guide to Peace, Nourishment & Alignment
Meet Your Guide
Evan Ivery-Long, LMT, CES
A holistic wellness practitioner, licensed massage therapist, corrective exercise specialist, and student of Traditional Chinese Medicine. My work blends bodywork, movement, energy medicine, and spiritual alignment to help people reconnect with their bodies, regulate their emotions, and awaken their inner vitality.
One of the foundational principles I teach is understanding Qi—a concept central to physical health, emotional balance, and energetic harmony.
What Is Qi?
In Traditional Chinese Medicine (TCM), Qi (pronounced "chee") is the vital life force that flows through the entire body—your organs, meridians, emotions, breath, movement, and energetic field.
Life Force Energy
The energy that animates the body and powers all vital functions
Movement & Flow
The movement behind blood, fluids, and breath throughout your system
Immunity & Digestion
The spark that powers digestion and strengthens immunity
Spirit & Emotion
The subtle current guiding how we think, feel, and respond to life
When Qi Flows vs. When Qi Stagnates
Smooth Qi Flow
  • Grounded and centered
  • Nourished and energized
  • Clear mental focus
  • Strong vitality
Stagnant or Depleted Qi
  • Persistent fatigue
  • Physical tension
  • Digestive heaviness
  • Emotional overwhelm
Understanding Qi allows us to approach wellness as a full mind–body–spirit journey.
Pre-Holiday Wellness
As we step into Thanksgiving Eve, many of us feel the weight of the week—stress, expectations, family dynamics, and preparation for the holiday ahead. That's why today's Wellness Wednesday Reset blends three powerful practices to restore grounding, balance, and energetic alignment.
Nervous System Reset
Release accumulated tension and bring the mind back into clarity
Soul-Nourish Reset
Fill your own cup before a day centered around giving and connection
Digestive Reset
Support the Spleen and Stomach (Digestive Organs) before tomorrow’s feast.
Three Practical Reset Tips
Each practice takes just one minute but creates profound shifts in your nervous system, emotional state, and digestive readiness. These simple techniques can be done anywhere, anytime you need to recenter.
1
60-Second Breath Reset
Nervous System Harmony
Set a timer for one minute so you can focus solely on your breath. Inhale through the nose for 4 seconds → hold for 2 → exhale slowly for 6. Repeat for one minute to calm your nervous system and harmonize Qi.
2
Heart Expansion Affirmations
Soul Nourishment
For one minute, place one hand on your chest and one on your belly. Breathe gently and repeat: "I choose peace. I choose presence. I choose to nourish myself first."
3
Warm Digestive Activation
Qi Support
Drink warm ginger or peppermint tea to prime and ready your digestive system. While sipping, gently massage your abdomen in a slow circular motion for one minute. This stimulates peristalsis, supports digestion, and helps prevent bloating.
The Power of Breath Work
The 4-2-6 breathing pattern is scientifically proven to activate the parasympathetic nervous system, shifting your body from "fight or flight" into "rest and digest" mode. This simple technique harmonizes Qi flow, reduces cortisol levels, and creates immediate calm.
When practiced consistently, breath work becomes a powerful tool for emotional regulation, stress management, and energetic balance. Just 60 seconds can transform your entire state of being.
Digestive Wellness Tips
In Traditional Chinese Medicine, the Spleen and Stomach represent the Earth Element—responsible for transforming food into Qi and nourishing the entire body. Supporting these organs before a large meal prevents stagnation and promotes optimal digestion.
Warm Beverages
Ginger and peppermint tea activate digestive fire and prepare the stomach for food intake
Abdominal Massage
Circular massage stimulates peristalsis and encourages healthy bowel movement
Qi Circulation
These practices move stagnant energy and prevent bloating and discomfort
Your Wellness Journey Begins Now
As you prepare for Thanksgiving, remember that true nourishment begins with self-care. These three one-minute practices offer a foundation for peace, presence, and vitality during the holiday season and beyond.
"I choose peace. I choose presence. I choose to nourish myself first."
Understanding Qi allows us to approach wellness as a full mind–body–spirit journey. May your holiday be filled with harmony, balance, and abundant flow.

Jade Phoenix Holistic Wellness — Guiding you toward reconnection, regulation, and inner vitality through the wisdom of Traditional Chinese Medicine and holistic healing practices.