Nervous System Renewal: The Qigong Way

Breathwork, movement and meditation for balance, vitality and calm
Tools your brain, body and spirit will thank you for.

Overview

Begin the year with a nourishing day of embodied practice designed to restore balance, vitality and calm.

Through guided breathwork, Qigong movement and stillness practices, you’ll discover how ancient wisdom and modern science meet in the art of nervous system renewal.

SUITABLE FOR BEGINNERS AND PRACTITIONERS ALIKE.

Recent studies show that slow, mindful breathing and meditative movement can directly influence the vagus nerve, improving heart-rate variability and emotional regulation (Zaccaro et al., 2018; Porges, 2021). Other research highlights that Qigong enhances parasympathetic tone, reduces cortisol, and increases resilience to stress (Ye et al., 2022; Zou et al., 2018).

You’ll experience these effects first-hand through practical tools you can apply in daily life - breathwork, movement, and meditation, the Qigong way.

You may attend the morning workshop only or enjoy the full-day immersion for a deeper experience.

Option 1 — Morning Workshop (10 am – 12:30 pm)

Regulating from Within: The Breathwork Immersion
Learn how breath influences your nervous system and overall energy. This experiential session includes:

Breath awareness and posture alignment
Evidence-informed breathing techniques shown to calm the autonomic nervous system and improve vagal regulation (Lehrer & Gevens, 2020)
Qigong breathwork sequences including Lung Qigong, Wu Ji Breath and Primordial Breath
Calming, slow Qigong movements deeply aligned with breath rhythm
Guided relaxation and reflection to close

Ideal for anyone wishing to deepen their understanding of breath as a regulator - a bridge between body, brain, and Qi.

Option 2 — Full-Day Immersion (10 am – 4 pm)

From Stillness to Flow: Applying Qigong for Regulation
Continue after lunch for the afternoon integration of movement and mindfulness.

Standing alignment (Zhan Zhuang) and spinal flow
Qigong for circulation, organ balance and energy flow
Progressive sequence linking breath, movement and awareness
Closing meditation and Qi gathering to seal renewal

Research suggests that Qigong practice can modulate the hypothalamic–pituitary–adrenal axis, lowering stress hormones and supporting balance between sympathetic and parasympathetic activity (Liu et al., 2020; Oh et al., 2021).
The full-day option offers the complete experience - nervous system regulation through breathwork and an introduction to aligning movement and breath in the morning; embodied application through a deeper exploration of movement in the afternoon.

Schedule at a Glance

Time	Session
10:00 – 12:30	Morning Workshop – Breathwork Immersion
12:30 – 1:30	Lunch Break
1:30 – 4:00	Afternoon – Qigong for Regulation & Renewal

What to Bring

Comfortable clothing for movement
Yoga/Qigong mat
Meditation cushion if you prefer to sit on the floor. Chairs available.
Shawl or blanket for the morning session
Water bottle and journal
Light lunch if staying for the full day

Benefits

Calm and rebalance your nervous system
Improve heart-rate variability and emotional stability
Reduce tension and stress through breath, posture and flow
Strengthen resilience and energy for everyday life

Selected Research References

Lehrer P., & Gevens P. (2020). Heart rate variability biofeedback and respiratory sinus arrhythmia: Clinical applications and mechanisms. Frontiers in Psychology, 11, 546.
Liu X. et al. (2020). Effects of Qigong on stress reduction and HPA-axis balance: A randomized controlled trial. Complementary Therapies in Medicine, 52, 102529.
Oh B. et al. (2021). Mind–body movement practices improve autonomic balance: Meta-analysis of Tai Chi and Qigong. International Journal of Behavioral Medicine, 28(3).
Porges S. (2021). Polyvagal Theory: Neurophysiological foundations of emotions, attachment, and self-regulation.
Ye J. et al. (2022). Qigong exercise and autonomic nervous system modulation: Systematic review and meta-analysis. Frontiers in Neuroscience, 16, 896144.
Zaccaro A. et al. (2018). How breath control can change your life: The psychophysiological mechanisms of slow breathing. Frontiers in Human Neuroscience, 12, 353.
Zou L. et al. (2018). Qigong for health care: Evidence-based research and clinical applications. American Journal of Health Promotion, 32(4), 889-896.

About Your Instructor:

You will be expertly guided by Sarah Divine, Senior White Tiger Qigong Instructor, who also holds a master's degree in sport and exercise science. Sarah has been practising Qigong since 2005 and teaching since 2015. She trained initially with Master Mantak Chia in the Universal Healing Tao Qigong system, and has been studying and training with Master Tevia Feng in White Tiger Qigong since 2016. She is now the most qualified White Tiger Qigong instructor in Australia.

Sarah is a member of AUSActive and the International Institute of Complementary Therapists, as well as an associate member of Exercise and Sports Science Australia (ESSA).

FEEL GOOD - FEEL THE QI!