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.